02.07.11

5 rounds for time

21 goblet squats @ 55lbs/35lbs
21 ring push-ups

02.04.11

A1. AMRAP L-pull-ups in 60 seconds X 5; rest 0 seconds
A2. AMRAP wall walks in 60 seconds x 5; rest 60 seconds
B. hollow plank for 30 seconds X 5; rest 30 seconds

02.03.11

A. power clean 2 X 10 on the minute @ approximately 50% 1RM
B. 24inch/20inch box jumps X 50 for time

02.02.11

"Helen"

3 rounds for time

run 400 meters
21 kettlebell swings @ 55lb/35lb
12 pull-ups

02.01.11

for time

21-15-9 repetitions of-

95lb/65lb overhead squats
knees-to-elbows

+

21-15-9 reps of-

burpees
hands-to-floor sit-ups

01.31.11

back squat X 10-8-4-1-1-1-1; rest to change weight

01.28.11

AMRAP in 20 minutes

70lb/55lb kb swings x 10
20lb/15lb wall ball shots x 15
400 meter run

01.27.11

A. snatch 2 X 10; rest to change weight
B. ring superman holds 20 seconds on/40 seconds off X 4

01.26.11

AMRAP in 15 minutes

10 burpees
10 pull-ups

01.25.11

A1. toes-to-bar X 10 (strict) X 5; rest 0 seconds
A2. pistols X 5 each side X 5; rest 0 seconds
A3. hollow plank for 30 seconds X 5; rest 60 seconds
B. muscle up practice

01.24.11

3 rounds for time

50 squats
50 double unders
15 handstand push-ups

01.21.11

A. squat clean X 5-3-1-1-1-1-1; rest long enough to change the weight
B. AMRAP in 3 minutes of squat cleans with 50% of your highest 1 rep weight on part 'a'

01.20.11

6 rounds for time

65lb/45lb barbell thrusters X 15
pull-ups X 15
run 200 meters

01.19.11

A. overhead press X 8-4-2-1-1-1
B. run 400 meters X 3; rest 90 seconds
C. accumulate 60 seconds in an L-sit

01.18.11

3 rounds for times

225lb/185lb deadlifts X 15
24inch/20inch box jumps X 25
70lb/55lb kettlebell swings X 10
hands-to-floor sit-ups X 25
rest 60 seconds between rounds

01.17.11

unload workout (un-timed)

20 wall ball shots
run 200 meters
circle bear crawl
20 reps kettlebell deadlift w/70lb/55lb
run 200 meters
crab crawl circle
farmers carry 100 meters
20 ring rows
1 lap of climbing around pull-up rig
20 medicine ball slings with a partner

01.14.11

10-9-8-7-6-5-4-3-2-1 repetitions of-

55lb/35lb kettlebell snatch (each side)
1 arm push-up (each side)

01.13.11

A. front squat X 2 X 10 on the minute; rest 120 seconds
B. bottom-to-bottom Tabata squats
C. hollow plank X 60 seconds

01.12.11

AMRAP in 20 minutes

run 400 meters
30 jumping lunges
200 meter plate carry with a 45lb/25lb plate

01.11.11

A1. AMRAP supinated strict pull-ups X 5 sets; rest 60 seconds
A2. AMRAP EROM HSPUs X 5 sets; rest 60 seconds

01.10.11

2 rounds for time

100 double unders
50 burpees
25 knees-to-elbows

01.07.11

A.deadlift X 15-8-4-1-1-1-1-1; Rest as long as it takes to change the weight or 10 seconds if the weight remains the same.

B.20 ring rows

01.06.11

for time
21-15-9 repetitions of-

95lb/65lb overhead squats
pull-ups
*run 400 meters after each set of pull-ups

Mr. Godbee and I along with others will be enjoying the game at The Londoner on Sherwood. Please join us! Call or text me at 225.288.7208 if you need directions.

01.05.11

With a continuously running clock-

perform 1 burpee the first minute
perform 2 95lb/65lb sumo deadlift high-pulls the second minute
perform 3 burpees the third minute
perform 4 sumo deadlift high-pulls the fourth minute
etc.

Continue alternating until the clock gets you.

01.04.11

A.push-jerk X 2 X 7 on the minute
B1.sprint 200 meters X 4; rest 5 breaths
B2.ankles-to-bar (strict) X 10 X 4; rest 60 seconds

01.03.11

21-18-15-12-9-6-3 repetitions for time

70lb/55lb kettlebell swing
ring push-ups

12.30.10

A. back squat X 2 X 10 on the minute
B. ring rows @ 3131 X 12 X 3; rest 60 seconds

12.29.10

AMRAP in 15 minutes

5 handstand push-ups
15 hands-to-floor sit-ups
25 double unders

rest 120 seconds

for time

run 200 meters
50 jumping lunges

12.28.10

3 rounds for time

25 pull-ups
400 meter run
40 squats
25 burpees

12.27.10

A. power clean X 12-8-4-1-1-1-1-1; Rest long enough to change the weight or 10 seconds if the load remains the same.
B. 4 directional planks 30 seconds each X 2; rest 30 seconds

All power clean reps are touch and go.

12.23.10

5 rounds for time

135lb/95lb front squats X 10
run 400 meters
24 inch/20 inch box jumps X 20

12.22.10

A. push-jerk 3-3-3-3-3; rest 120 seconds
B. turkish get-up 5-5-5 (each side); rest 120 seconds

12.21.10

for time

225lb/135lb deadlift X 21
run 400 meters
275lb/185lb deadlift X 15
run 400 meters
315lb/225lb deadlift X 9
run 400 meters

12.20.10

A1.supinated strict pull-ups X 10 X 5; rest 0 seconds
A2.strict ring dips X 10 X 5; rest 0 seconds
A3.200 meter run X 5; rest 90 seconds

Holiday Schedule

TPG will be closed on Friday, December 24 and Friday, December 31.

12.17.10

for time

50 walking lunge steps with a 20lb/15lb medicine ball
50 sit-ups
20 pull-ups
40 walking lunge steps with a 20lb/15lb medicine ball
40 sit-ups
20 pull-ups
30 walking lunge steps with a 20lb/15lb medicine ball
30 sit-ups
20 pull-ups
20 walking lunge steps with a 20lb/15lb medicine ball
20 sit-ups
20 pull-ups

12.16.10

A.snatch @ 50% 1RM X 2 X 7 on the minute
B1.heavy kettlebell swings x 15 (unbroken) X 4; rest 10 seconds
B2.AMRAP double unders in 60 seconds; rest 10 seconds
B3.ring rows @ 3030 X 10; rest 60 seconds

12.15.10

for time

135lb/95lb power clean X 50
run 800 meters

During the power cleans, perform 5 burpees at the top of the minute (including the first minute). Upon completion of the burpees, you may continue the power cleans for the balance of the minute. When you reach 50 total power cleans, take off for your 800 meter run. The clock stops when you cross the finish line for the run.

12.14.10

A.overhead press X 3-3-3-3; rest 90 seconds
B.AMRAP in 10 minutes of 15 second sets of L-Sits

12.13.10

for time

95lb/75lb thruster X 15
L-pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
strict pull-ups X 15
burpees X 15
95lb/75lb thrusters X 15
kipping pull-ups X 15
burpees X 15

12.10.10

A.deadlift @ 60% X 2 X 10 on the minute; rest 2 minutes
B.max distance standing broad jump in 10 attempts; rest as needed
C.AMRAP push-ups in 60 seconds; rest 60 seconds
D.AMRAP hands-to-floor sit-ups in 60 seconds

12.09.10

AMRAP in 10 minutes
run 200 meters
10 box jumps @ 24inches/20 inches

rest 2 minutes

AMRAP in 5 minutes
kettlebell snatches @ 55lb/35lb

rest 2 minutes

AMRAP in 2 minutes
burpees

12.08.10

A1.Extended Range of Motion (EROM) handstand push-ups 5-5-5-5-5; rest 0 seconds
A2.ring push-ups @ 3030 tempo X 10; rest 0 seconds
A3.hollow plank 30 seconds X 5; rest 90 seconds

12.07.10

for time

run 400 meters
50 pull-ups
100 squats
150 double unders
50 kettlebell swings @ 55lb/35lb
run 400 meters

12.06.10

overhead squat X 5-5-5-5-5; rest 120 seconds

12.03.10

for time

run 5K

12.02.10

A1.power snatch @ 60% X 2 X 5; rest 10 seconds
A2.run 100 meters @ 85% X 5; walk recovery

Christmas Dinner

TPG will have its annual Christmas dinner at Zea Rotisserie and Grill in Towne Center on Saturday, December 11 at 7:00 PM. Invite a guest if you wish and join us for a chalk-free, meat-filled evening.

RSVP to Charles at tpgbr1@yahoo.com by Wednesday, December 8.

12.01.10

5 rounds for time

95lb/75lb sumo deadlift high-pull X 15
95lb/75lb push press X 15

11.30.10

A.squat clean 3-3-3-3-3; rest 90 seconds
B.600 meter run @ 85% X 1

Reindeer Run Update

If you want to run the Reindeer Run 5k this Friday, December 3, please complete the registration form found on the desk and include the $12 registration fee. Since registration must be completed online, I will enter the information for each one of our "family members" using the information your provide me on the form you complete. If you have already filled out the form, you do not have to complete another one-I just need your money. I'm sorry for the confusion.

The forms are due to me today (November 30). You can still register as an individual or on race day, however you will not receive the family discount.

We will meet at TPG at 6 PM this Friday for those who want to head downtown as a group/gang. Our warm-up area will be at the old city plaza building on the corner of North Blvd. and 4th street for those who want to meet us downtown. Remember, we will not have gym training this Friday because the race is your workout!

11.29.10

for total reps

AMRAP in 5 mintes - pull-ups
rest 2 minutes
AMRAP in 5 minutes - push-ups
rest 2 minutes
AMRAP in 5 minutes - 24inch/20inch box jumps

11.27.10

A. In 10 minutes, work to a tough 3 rep back squat.
B. AMRAP in 12 minutes
200 meter run
10 burpees

11.24.10

A. 3 rounds for time
1.5/1 pood kettlebell swing X 30 (unbroken)
run 400 meters

B. 3 rounds for time
20 toes-to-bar
135lb/95lb power clean X 15

Rest exactly 2 minutes between 'a' and 'b.' Your score is your total work time.

Happy Thanksgiving!

Thank you for trusting me to be your coach. Thank you for allowing me to live this dream. I hope and pray that you all have a joyful and peaceful Thanksgiving.

"Grace and peace to you from God our Father and the Lord Jesus Christ. I thank my God every time I remember you. In all my prayers for all of you, I always pray with joy."

Philippians 1:2-4

11.19.10

Sorry. Forgot to post this one.

A. deadlift @ 60% 1RM X 2 X 10 on the minute
B. 200 meter run X 5 on the 2 minute timer

11.23.10

A.split jerk 2-2-2-2-2; rest 90 seconds
B.4 directional plank 30 seconds each X 3; rest 30 seconds

11.22.10

21-15-9 repetitions for time

135lb/95lb back squats
pull-ups
wall balls @ 20lb/15lb

Thanksgiving and The Race

TPG will be closed Thanksgiving day and Friday, November 26. We will have two sessions on Saturday, November 27 at 10 AM and 11 AM. These will be structured workouts (not open gym).

The Reindeer Run is Friday, December 3rd at 7:00 PM. Please fill out the registration form you will find on the desk and return it to me with your $12 entry fee by Saturday, November 27. We are receiving the discounted rate because we are registering as a family. Thank you Ryan for researching this!

Finally, the Christmas party will be held Saturday, December 11. Location TBD. If you have a suggestion for the location, please email me at tpgbr1@yahoo.com.

11.18.10

for time
50 double unders
21 Extended Range of Motion (EROM) HSPUs
75 double unders
15 EROM HSPUs
100 double unders
9 EROM HSPUs

11.17.10

A.front squat 3-3-3; rest 120 seconds
B1.supinated strict pull-ups AMRAP-1 @ 3131 X 3; rest 0 seconds
B2.pistols X 5 each leg X 3;rest 60 seconds

11.16.10

for time

65lb/45lb barbell thruster X 50
knees-to-elbows X 50
400 meter run
burpees X 50
55lb/35lb kettlebell swing X 50
400 meter run

11.15.10

A.overhead press X 5-5-5;rest 120 seconds
B.AMRAP in 8 minutes
10 ring push-ups
10 box jumps @ 24in/20in box

11.12.10

21-15-9 reps
255lb/165lb deadlifts
burpees
pull-ups
**Run 400 meters after every set of pull-ups.

11.11.10

A1.back squat 10-10-10; rest 30 seconds
A2.1 arm overhead press 5-5-5; rest 30 seconds
A3.ring rows AMRAP-1 X 3 @ 3131; rest 60 seconds

11.10.10

2 rounds (un-timed)
20 CrossFit Games Style push-ups
40 sit-ups
60 squats
rest 2 minutes after the second round
50 double unders
rest 2 minutes
200 meter farmer's carry

11.09.10

A. power clean X 2 X 10 on the minute for weight
B. L-sit X 30 seconds X 4;60 seconds rest

11.08.10

AMRAP in 20 minutes

handstand push-ups X 5
L-pull-ups X 7
55lb/35lb goblet squats X 9

Here are the Bartendaz:

On-Ramp

TPG will host an On-Ramp clinic for all new members this Saturday, November 12 from 9am to 12pm. Please email Charles at tpgbr1@yahoo.com if you plan to attend.

Reindeer Run!

The training session for The Proving Ground on Friday, December 3rd will be a 5k run for time held downtown at the Reindeer Run. There will be no training sessions held at the gym on this date. More details to come as we get closer to the race.

The link:
http://www.reindeer-run.com/whenwhere.htm

11.05.10

A1. 55lb/35lb kettlebell turkish get-up X 5 each side X 5; rest 0 seconds
A2. 55lb/35lb kettlebell snatch x 10 each side X 5; rest 0 seconds
A3. 55lb/35lb kettlebell single side rack lunges X 20 (change sides after 10) X 5; rest 60 seconds

11.04.10

5 rounds for times

run 400 meters
10 burpees with a lateral jump over a medicine ball
rest 90 seconds

11.03.10

A. power snatch X 2-2-2-2-2; rest 90 seconds
B. for completion at a brisk pace

navigate over 4 plyo boxes
200 meter run
10 wall balls
200 meter run
navigate over 4 plyo boxes
1 minute of hollow plank

**Perform the above chipper w/ the heaviest medicine ball you can handle. Once you secure the ball from the floor, it does not touch the floor until you are ready to begin the hollow plank. Failure to keep the ball off the deck results in a 10 burpee penalty.

11.02.10

4 rounds for times

24inch/20inch box jumps X 20
pull-ups X 20
rest 60 seconds

11.01.10

A. front squat 5-5-5; rest 90 seconds
B. tabata mash-up
1.5/1 pood kettlebell swing
push-ups

10.29.10

4pm & 5pm

for time
400 meter run
50 pull-ups
400 meter medicine ball carry (20lbs/15lbs)
50 burpees
400 meter run
50 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

6pm (costume team workout)
for time
400 meter run
100 pull-ups
400 meter medicine ball carry (20lbs)
100 burpees
400 meter run
100 sumo deadlift high-pulls w/ 70lb/55lb kettlebell

Please email me your pics from the costume workout and I'll post them!

10.28.10

A. split jerk 2 X 8 on the minute
B. hang power clean 2 X 8 on the minute
C. 4D planks-3o seconds each X 3; rest 30 seconds

10.27.10

AMRAP 20 minutes

2 pood/1.5 pood kettlebell swing X 5
pistols (alternating) X 10
sit-ups (hands-to-floor) X 15

10.26.10

A1. wall balls @ 20lbs/15lbs X 15-15-15-15 (unbroken); rest 0 seconds
A2. knees-to-elbows X 20-20-20-20; rest 90 seconds
B. AMRAP of double unders in 5 minutes

10.25.10

A. 21-15-9 repetitions for time
95lb/75lb sumo deadlift high-pull
ring push-ups

rest 2 minutes

B. run 400 meters for time

Your score is the total time to complete parts 'a' and 'b.'

10.22.10

**skill practice-pistols
A.overhead press 5-5-5-5;rest 90 seconds
B.back squat 5-5-5-5;rest 90 seconds

10.21.10

for time

run 400 meters
30 pull-ups
run 400 meters
30 burpees
run 400 meters
30 pull-ups
run 400 meters
30 burpees

Upcoming Events

Friday, October 22-The 13th Gate @ 9pm-please RSVP in person or email @ tpgbr1@yahoo.com.

Friday, October 29-Costume workout @ 6pm.

Saturday, November 13-On-Ramp class for new members -9am-12pm

10.20.10

A1. 105 lbs/65 lbs Curtis P X 7 X 5; rest 10 seconds
A2. 24in/20in box jumps X 11 X 5; rest 10 seconds
A3. 1.5/1 pood kettlebell swing X 15 X 5; rest 90 seconds

Curtis P demo from Sealfit: http://www.youtube.com/watch?v=uLff8fhPIQg

10.19.10

unloading workout #2

un-timed
run 200 meters
135#/75# deadlift X 25
run 400 meters
squats x 50
200 meter farmer's carry
3 laps bear crawl
run 200 meters

10.18.10

unloading workout

A. overhead squat @ aprox. 70% 5-5-5-5; rest 90 seconds
B. 4 rounds (un-timed)

10 pull-ups
15 hindu push-ups
20 v-ups

10.15.10

for times

800 meter run
100 double unders
rest 90 seconds
600 meter run
75 push-ups
rest 90 seconds
400 meter run
50 double unders

10.14.10

A1. L-pull-ups X 11 X 5; rest 10 seconds
A2. burpees X 11 X 5 (unbroken); rest 10 seconds-focus on speed
A3. ring front plank 30 seconds X 5; rest 90 seconds

Happy Birthday Bri!

She's working on the one finger stand as her next trick!

10.13.10

AMRAP in 20 minutes

225lb/155lb deadlift X 7
20lb/15lb wall ball X 14
400 meter run

Another look at Chris Solinsky's performance. Talent + preparation + fortitude = this:

10.12.10

A. back squat X 2-2-2-2-2-2-2-2-2-2 on the minute @ 50% 1RM
B1. hanging L-sit on rings X 30 seconds X 3; 30 seconds rest
B2. hollow plank X 30 seconds X 3; 30 seconds rest

10.11.10

A. Practice handstands/walking on your hands for 10 minutes.
B. For time
135lb/95lb power clean X 10-9-8-7-6-5-4-3-2-1
handstand push-ups X 1-2-3-4-5-6-7-8-9-10

First round looks like power clean X 10, handstand push-up X 1.

10.08.10

A. snatch X 2-2-2-2-2 on the minute (light and fast)
B. 3 sets of 20 box jumps with a box that is challenging--work on speed and coordination; rest 5 breaths in between each set
C. run 1600 meters for time

10.07.10

AMRAP 10 minutes

95lb/65lb push-jerk X 5
pull-ups X 7

then...

50 wall ball shots to a high target (over 10 feet) w/a 20 lb medicine ball for time.

10.06.10

A. deadlift X 2-2-2-2-2; rest 120 seconds
B. hollow plank X 60 seconds, 45 seconds, 30 seconds; work same as rest

10.05.10

4 rounds for times

135lb/95lb front squat X 10
burpees X 20
sit-ups X 30
rest 90 seconds

Kettlebell Clinic!

**The above person is NOT Phil and we won't be doing this at the clinic. OK, maybe if you really want to.

TPG member and AKC certified trainer Phil Dunlap will offer an introductory kettlebell clinic on Saturday, October 16. There will be two sessions (10 am & 12 pm). Each session will last between 60 and 90 minutes and will be limited to the first 5 people who register. The cost is $10. I will have a sign-up sheet at the desk in the gym. Your spot is secure when you sign the sheet and pay the $10. Email me with questions @ tpgbr1@yahoo.com.

10.04.10

A1.run 200 meters, run 400 meters, run 800 meters; rest 0 seconds
A2.25 double unders, 50 double unders, 75 double unders; rest 120 seconds
B.50 knees to elbows in 2 minutes or less-attempt terminates @ 2 minutes

10.01.10

21-15-9 reps of...

1.5/1 pood kettlebell snatch (each side)
ring push-ups

then...

100 sit-ups for time

09.30.10

A. push jerk 2 X 8 on the minute
B. reverse Tabata L-sit