6/9/08

5 rounds for time

squat clean X 11
alternating lunges X 26 (13 ea)
pull-ups X 15
push-ups X 25

Dwayne, Rebecca, Patty, Jordan, Joe, Ronald, Ryan, Conrad

6/7/08

there will be meat

run 800 meters
55 lb dumbbell swing X 50
run 800 meters
push-ups X 100
run 800 meters
pull-ups X 50

Paleo Nutrition

Here's a video of Loren Cordain PhD talking about the paleolithic nutrition model. His talk has to do with its utilization as a possible treatment for Multiple Sclerosis, however the first part of the series is a good introduction to his concept of eating.



http://www.youtube.com/watch?v=xhkmDHLCUEs&watch_response

Reminder

This Saturday, June 7 @ 4:00pm. Southside YMCA. Bring your swimsuit. Bring a friend. Bring an enemy. Bring five bucks. Work out. Eat. Questions? Call me --288-7208.

6/4/08

overhead press 3-3-3-3-3

for time
21-15-9
burpees
pull-ups

Patty, Rebecca, Doug, Conrad, Dwayne, Joe

CHANGE!!!

The workout and cookout will be held June 7, 2008 (this Saturday) @ 4:00pm. The location is the Southside Y! We figured this would be better for pool access after the workout. Call me w/questions @ 225-288-7208.

6/2/08

tabata push-ups
run 300 meters
tabata sit-ups
run 300 meters
tabata squats
run 300 meters

Athletes had a combined 6:00 to perform the given exercise using the tabata protocol plus the run. The faster you run, the more rest you get before starting the next round of tabatas.

Patty, Rebecca, Jordan, Kyle, Doug, Ronald, Ryan, Joe

5/28/08

3 rounds for time

run 400 meters
deadlift X 14
bar dips X 21
pull-ups X 28

Kyle, Danielle, Aaron, Conrad, Ronald, Doug

5/26/08

front squat 5 X 3

overhead press 5 X 3

Patty, Butch, Jordan, Charles (front squat only)

5/21/08

for time...
55lb dumbbell swings X 50
handstand push-ups X 30
55 lb dumbbell swings X 30
handstand push-ups X 20
55lb dumbbell swings X 10
handstand push-ups X 10

approximately 3:00 rest

25 flying burpees for time (the ones w/the broad jump)

Jerry, Danielle, Jordan, Conrad, Kyle, Emile, Aaron

Preaching to the Choir

http://www.bestlifeonline.com/cms/publish/health-fitness/Is_Your_Workout_Wasting_Your_Time.shtml



Good article about typical gym foolishness.

Upcoming Events

Workout @ Catholic High 5/24/08 (this Saturday) @ 10:00 AM

Workout & Cookout Saturday 6/7/08 @ 4:30. Suggested donation: $5. More on this as we get closer to the date. Call 288-7208 or email tpgbr1@yahoo.com with questions.

5/19/08

max rounds in 20:00

run 300 meters
pvc overhead squat X 25
sit-ups X 25

Danielle, Jordan, Dwayne, Conrad, Kyle, Ronald, Theresa, Doug

Yes, a comment!

It has been a while since we last had one. Thank you C-rad.

Check out http://www.youtube.com/watch?v=I-t-7lTw6mA for the talk Michael Pollan gave to Google HQ in Mountainview. He talks about the basics of his book In Defense of Food. The talk (with a q & a period) lasts about an hour. Very interesting stuff. His observation that the discipline of nutrition science is in its infancy is also true for exercise science. Regarding issues of health and performance, I'll take the advice of a world class coach over an exercise physiologist or medical doctor any day of the week and twice on Sunday.

5/14/08

back squat 3 X 5

10 rounds for time

35lb dumbbell swing X 10
handstand push-ups X 10
jump rope single under X 50

Danielle, Dwayne, Conrad, Aaron

5/12/08

5 rounds of...

dumbbell thrusters X 3
sprint 300 meters
rest 2:00

Thrusters are as heavy as you can manage.

Conrad, Kyle, Peggy, Suzanne, Jordan, Dwayne

4/28/08

5 rounds for time

walking lunges X 40
hyper push-ups X 30
double unders X 20

Jordan, Kyle, Ken, Ronald, Charles

4/21/08

run 300m
40lb dumbbell hang squat cleans X 21
handstand push-ups x 21
run 600m
40lb dhsc x 15
handstand push-ups x 15
run 300m
40lb dhsc X 9
handstand push-ups X 9

Kyle, Conrad, Dwayne, Doug, Jordan, Ronald

4/14/08

for time...

run 400m
1 55lb dumbbell swing
1 burpee
2 55lb dumbbell swings
2 burpees
...all the way up to 11 of each
run 400m

4/9/08

Hierarchical Sets

back squat X 12-8-4-1-jump squats

dumbbell overhead press X 12-8-4-1-explosive push-ups

aprox. 60M sprints X 5 w/walking recovery