Just in Case

This workout requires no equipment (except for the pull-up bar). I post it for your holiday enjoyment. I look forward to getting back to our group character building endeavor on Wednesday the 3rd. Happy New Year!


For 20:00

perform 1 pull-up, 2 burpees, 3 squats
4 pull-ups, 5 burpees, 6 squats
7 pull-ups, 8 burpees, 9 squats

and on and on and on.....

Record the last numbers you do. Only rest when you must. Then, when you have regained your cognitive abilities, you can add up your totals. Ain't math great!

12/20/06

5X5 Deadlift Practice

3 rounds for time

30 sit-ups
21 dumbbell swings (20lbs-55lbs)
15 pull-ups

Dan 8:03
Judy 12:06
Joe 9:10
Ron 10:58
Danielle 12:24
Garrett 10:57
Cody 8:38
Charles 6:32
Jordan 8:06

Merry Christmas!

12/18/06

40-30-20-10 reps of...

dumbbell thrusters
decline push-ups on the dumbbells
dips

Joe 28:54 (25lbs)
Jarvis 19:15 (30lbs)
Danielle 27:37 (15lbs)
Ronald 25;12 (20lbs)
Jordan 32:27 (25lbs)
Charles 20:26 (35lbs)

Sure does make you use your legs more on thrusters.

12/17/06

Max Rounds in 20;00

10 pull-ups
15 hindu push-ups
25 squats
run 200-250 meters

Jordan--4 rounds
John-- 5 rounds
Charles 6 rounds + 10 pu, 15hinpu, 25 squats

Cody
10 Turkish get-ups
15 sit-ups
25 squats
run 200-250 meters

4 rounds in 20:00

12/13/06

3 Rounds for Time w/2:00 Rest Interval between each round

Dumbbell Clean and Jerk X 21
Billboard run (aprox 300M)

**The gang was told after the first round that they could not increase their times by more than :15 for the subsequent rounds.

**Full squat cleans were prescribed but not always used.

**Most athletes ran their fastest times on the second round. This sounds like neuromuscular adaption.

Dessert
3 rounds alternating tag team
P1 1 Arm OH Lunge (10-15lbs)
P2 Sit-ups until P1 returns

Cody, Joe, John, Ronald, Jordan

12/11/06

Technical Workout

5X5 of...

Front squats and Squat Jumps

Power Cleans and 6 Lateral Plyo Push-ups on the box

Plenty of rest in between exercises

The tension required to control the front squats and maintain a lordotic (arched) curve in the lower lumbar region pre-exhausts the athlete prior to the jump squats. Keeping the reps low and the rest high allows for high contraction force (front squats)and rate of force production (jump squats).

The power cleans offer an explosive pull from the floor and are coupled with the plyometric push-ups. These focus on explosive sagittal plane pushing while requiring abdominal/lower back stabilizer strength. This same stabilization is not needed when you've got your back on a bench.

You ain't gonna have your back on a bench when you throw a palm to the nose! Don't worry, we're still gonna bench (it has a place).

Joe, Jordan, Ronald, Garrett

12/10/06

3 Rounds for Time

Aprox 400M-500M run
PVC OH Squat X 50
Push-Up X 40
Pull-Up X 30
Flying Burpee X 20
HS or Pike Push-up X 10

Bobby Time NA Completed (scaled)
Danielle 48:25 (first rd as rxed, scaled remaining rds)
Jordan 50:25
Garrett 51:13
Charles 35:00 to 38:00 (can't remember-no O2)

That was a pleasant surprise.

12/6/06

5 Rounds for Time

Dumbbell Thruster or 1 arm Dum Snatch X 25
Billboard Run
Pull-Ups X 15

Cody 25:00
Shawn 24:00
Jordan 26:09
Ronald 29:20
Charles 21:00 (aprox)

**Weights varied on the thrusters/snatch.

12/4/06

Tenderize the Meat

Tabata Squats
Tabata Sit-Ups
**Tabata intervals consist of 8 rounds of twenty seconds of work followed by ten seconds of recovery. By pre-exhausting the abdominal, hips and quadriceps, the athletes were forced to dig deep in the second phase. Life doesn't wait until you've recovered.

Second Phase

Max Rounds in 11:00

5 Handstand Push-Ups
7 Broad Jumps
9 Dumbbell Swings w/25lbs, 40 lbs or 55lbs

Everyone performed 7 rounds

Jordan, John, Garrett, Charles and Judy

11/29/06

"Fried"

5 Rounds for Time

10 Manmakers
20 Dips
30 Sit-ups

Shawn 23:09
Cody 23:11
Garrett 23:30 (3 rounds)
Joe 23:15 (4 rounds)

Linda from CrossFit

Jordan 31:57

11/27/06

Technical Deadlift and One Arm Press Workout

Judy, Ronald, Lon, John and Charles worked on the technical nuances of the posterior chain killer and the one arm press. Like Dan John says, you've got to train the muscles you don't see in the mirror. Jordan got in on the one arm press action. Everyone else did five sets of 3 reps of both movements.

Judy, Ronald, Lon and John experimented with some breathing ladders from Mark Twight's programming. Failure was achieved via breathing duress, muscular failure and a combination thereof. Much more empirical research and play is needed in this form of training. That's why it's called The Proving Ground.

11/26/06

Murph from CrossFit

For Time--
Run 1 Mile
100 Pull-Ups
200 Push-Ups
300 Squats
Run 1 Mile

Let's see, it was Bobby, Lon, Charles, Jordan, Shawn and John. Judy worked with the sandbag and performed lunges, get-ups, sprints, pull-ups, v-ups and static holds. I would post the scaling and times, but I can't read them. Oh well, this is coming from someone who doesn't even check the schedule on his own blog.

11/22/06

Helen from CrossFit

Three Rounds for Time
Run 400M (to the billboard and back, probably 300 to 350 meters)
55lb Dumbbell Swings X 21 (some used less)
Pull-Ups X 12

Shawn-- 12:20
Ronald-- 13:28
Dan-- (longer run) 11:54
Cody-- 11:30
Charles--(longer run) 9:35
Jarvis-- 10:37

then...

Agricultural Abs

3 Rounds (untimed)

2 laps of Farmer's Walk (55lbs to 105lbs)
50 Sit-Ups

11/20/06

Tag Team

P1 10 Push-Ups and Double Shuttle Run
P2 Dumbbell Thrusters w/20 lbs until P1 is done
**Repeat 3 times

rest a few minutes and complete...

2 Rounds for Time

30 Burpees
30 Pull-Ups
30 Dips

OK, that really hurt.

John, Jordan and Charles

11/15/06

We spent 3:00 on each exercise with no rest in between exercises.

Dumbbell Swings
Sit-Ups
Dumbbell Clean and Jerk
Broad Jumps
Pull-Ups

11/13/06

Lynne from CrossFit

5 rounds of
max bodyweight bench press
max pull-ups

Ronald, Judy, Shawn and Charles

Judy--bp w/70 then 65 lbs 4-5-5-5-6
pulls 5-4-3-3-2

Ronald--bp 235 11-8-9-7-6
pulls ?-6-6-6-4

Shawn--bp195/185 5-3-4-3-2
pulls 6-4-3-3-4

Charles--75lbx2 dum bp 13-11-8-7-7
pulls 26-20-18-13-16

11/12/06

run aprox. 500M
20 pull-ups
40 push-ups
60 squats
run aprox 300M
50 burpees
run aprox 500M
60 lunges

various cool keg lifts and drills (pics to come)

Shawn, Jordan, Cody, Danielle, almost Danielle's boyfriend, John, Bobby, almost Charles' brother and Charles

11/8/06

Warm-up

Tag Team Style
3 Rounds
P1 Pull-Ups
P2 Overhead Lunges w/PVC until P1 is finished

The Workout

5 Rounds for Time
Dumbbell Push Press X 10 w/weight totaling 1/2 of bodyweight
Shuttle Run X 2
Push-Ups on Dumbbells X 25

Cody, Danielle, Jordan and Charles
It looked easier on paper.

11/6/06

Clean practice with the PVC
Sit-up/static holds from 10-1

then...

Cleans 10-9-8-7-6-5-4-3-2-1
Handstand Push-Ups 1-2-3-4-5-6-7-8-9-10

Jordan--13:30 w/90lb clean and full push-ups
Shawn--(incorrect rep scheme)11:30 w/45lb clean and pike push-ups
Judy--13:32 w/25lb clean and pike/wall push-ups

We will be taking photos for the blog. Affiliation is right around the corner.

11/1/06

Cody, Ronald, Shawn and Charles spent 1 minute at each of the following stations. They rinsed and repeated three times. Ahhh, the crisp fall air.

Dumbbell Swing @ 35lbs
Sit-Ups (unanchored)
Dumbbell Thrusters @ 2 X 25lbs
Jumping Rope
Burpees

No workout this Sunday. I'll see you Monday.