7/16/07

3 rounds for time

run 400 meters
handstand push-ups X 17
squats X 50

**FULL range of motion on the handstand push-ups (nose to ground, full arm extension) and squats.

7/11/07

5 sets of 3 reps

dumbbell thrusters
maximum distance standing broad jump

**Superset the thrusters with the broad jumps. Rest 90-120 seconds between supersets.

aprox 300 meter farmers walk w/ 50-100lbs dumbbells

tabata sit-ups (8 rounds of :20 of work w/:10 of rest)

7/9/07

5 rounds for time

run 400 meters
35lb manmakers X 11
pull-ups X 15

Multi Level Makin' Me Mad!

**Rant Font On**

I feel it is my duty as a rookie Internet blogger and self-proclaimed fitness blowhard to offer my opinion (i.e. the truth) on an increasingly disturbing social epidemic. This incredible infringement of my rights to work in my private office (i.e. the coffee shop of my choice) has finally put me over the edge. This poisonous infection that is strangling the caffeine enjoying public is known as multi level marketing (aka the devil).

As I write this moderately witty, spell-checked banter, I am in the midst of some sort of weight loss gimmick convention. Some of "them" are wearing some sort of badge with "slim...something" on it. The guru to these unfortunate, middle-aged ladies is a twenty something personal trainer looking type guy. I can't quite tell if they want to be buyers or dealers. Where's a narc when you need one?!

Something has got to give! How am I expected to develop thoughtful, balanced, excruciatingly difficult workouts while being forced to listen to the benefits of hoodia or the latest Oprah endorsed fitness miracle. The weird thing is that these MLM people always want me to sell their stuff. I've been invited to sell everything from soap to financial services to an exciting new interactive experience. I don't know what the last one is, but it doesn't sound legal outside the state of Nevada.

If anyone who sells this "slim...something" product or any of these other goofy money making schemes reads this blog, please do the following:
1) Get out of my office (I was here first and you know it).
2) Before you try a diet pill that has to place warnings concerning explosive diarrhea on it, try reading Art DeVany's stuff. Or just exercise and eat less junk.
3) Quit trying to get me to sell your laundry detergent, make-up, male enhancement formulas, mail enhancement formulas (freakin' postal service), or miracle thigh cream.
4) Have a great day! Gotta end on a positive.

Thank you. I feel much better. Trim Spa, baby!

**Rant Font Off**

Stuff I haven't Posted Yet

I'm sorry it has taken me so long to post last week's workouts. I could provide a myriad of excuses, but I won't. Here's what went down:

6/20/07
40 lb 1 arm dumbbell snatch X 30
handstand push-ups X 30
pull-ups X 30
run 400M
40 lb 1 arm dumbbell snatch X 20
handstand push-ups X 20
pull-ups X 20
run 800M
40 lb 1 arm dumbbell snatch X 10
handstand push-ups X 10
pull-ups X 10
run 400M

6/25/07
deadlift X 3-2-2-1-1-1 (2:00 recovery interval)
tag team partner 1 performs 25 sit-ups
partner 2 holds a grown up plank until p1 is done
**repeat 4 times

6/27/07
max rounds in 20:00
sprint 300 meters
40lb dumbbell clean X 10
dips X 15
pull-ups X 20

6/18/07

Us
burpees X 20
35lb dumbbell thrusters X 40
sit-ups X 60
squats X 80
sit-ups X 60
35lb dumbbell thrusters X 40
burpees X 20
Sally, Ronald, Johnny, Judy, Charles

Him
35-25-15-5
95lb hang power clean/hang high pull
dips
Chris

6/13/07

Cleans 5 X 5

Weighted Dips 5 X 5

Chris, Ronald, Judy, Sally, Garrett, Charles

6/11/07

Max Rounds in 20:00
handstand push-ups X 5
55 lb dumbbell swings X 10
walking lunges X 20
**Every 5:00 minutes the alarm sounds and you drop what you are doing and take off for a 300 meter sprint. Pick up where you left off when you get back to the grind. The clock never stops.

6/6/07

7 rounds for time

run 300 meters
squats X 30
pull-ups X 11

Adelaide, Chris, Garrett, Charles

6/4/07

5 rounds w/90 second rest between each round

dumbbell military press X 3
plyo push-ups on steps X 5

The athletes attempted to increase weight for the military press each round. The objective was to go from a heavy, standing frontal plane press to an explosive press on the floor. Force production and rate of force production were developed. The primary metabolic pathway used was the creatine phosphate system.

Then...

agricultural abs--
max rounds in 6:00
farmers walk w/ dumbbells less than or = to 100lbs each
sit-ups X 21

constant abdominal contraction w/ locomotion + hard and fast torso flexion = FUN!

Johnny, Judy, Danielle, Courtney, Sally, Ronald, Charles (did deadlift after class instead of military press)

Random Workouts

Here are a couple of workouts I've done on my own the last few weeks:

W/ my buddy Jim--
5 rounds for time:
run 400 meters
push-ups X 25
pull-ups X 15
225lb deadlift X 5


@ Episcopal all by my lonesome--

a) track intervals
400m-600m-800m w/2:30 rest interval
rest 5:00
then...
low carb cindy (based on Cindy from CrossFit)
max rounds in 20:00
10 pull-ups
15 push-ups
20 squats
then...
After a little rest, 3 more slow 400s (though not for lack of trying).

This was pretty much overkill.

5/30/2007

dumbbell clean & jerk 11-10-9-8-7-6-5-4-3-2-1
flying burpee 1-2-3-4-5-6-7-8-9-10-11

Perform 11 c&js and 1 burpee. Then 10 c&js and 2 burpees. Keep going.

prescription was 40lb dumbbells

This was terrible.

Judy, Chris, Sally, Stephen, Adelaide, Charles

5/28/07

run 800 meters
pull-ups X 25
dumbbell thrusters X 35 (20lb dumbbells)
sit-ups X 50
run 800 meters
pull-ups X 25
dumbbell thrusters X 35 (20lb dumbbells)
sit-ups X 50

Adelaide, Chris, Sally, Charles

5/23/07

OH Squat 5 sets of 5 w/at least 90 second rest interval

aprox 150 meter sprint X 6 w/aprox 60 second rest in between

Sprint progression looked like this:

#1 60%
#2 70%
#3 80%
#4-#6 80%-100%

Adelaide, Ronald, Chris, Sally, Jordan, Charles

5/21/07

3 rounds of the following w/ a 1:00 rest in between rounds

burpees X 1:00
sit-ups X 1:00
55lb dumbbell swings X 1:00
handstand push-ups X 1:00
squats X 1:00

Chris, Jordan, Judy, Adelaide, Sally, Charles

5/16/07

run 400m
40 lb dumbbell hang squat cleans X 30
pull-ups x 10
run 800m
40 lb dumbbell hang squat cleans X 20
pull-ups X 20
run 400m
40 lb dumbbell hang squat cleans X 10
pull-ups X 30

Chris, Cody, Sally, Jordan, Adelaide, Judy, Charles

5/14/07

deadlift X 5-3-1-1-1 w/ 90 seconds between sets

split jerk X 5-5-5-5-5 w/ 90 seconds between sets

100 sit-ups

Jordan, Judy, Johnny, Chris, Sally, Ronald, Adelaide, Charles

5/9/07

3 rounds for time

pull-ups X 20
dips X 40
squats X 60

then...

alternate sit-ups or v-ups for :30 w/ a :30 static hold X 10 (5:00 total)

Joe, Judy, Sally, Chris, Adelaide, Charles

Bon Voyage, Joe! We'll miss the inspiration (at least for a few months).

5/7/07

The one where the bear ran off with my lunge.

3 rounds for time

30 1 arm dumbbell snatches (15 each) w/ 40 lbs
bear crawl (3 trips)
walking lunges X 30
run 400 meters

Ronald, Sally, Adelaide, Chris, Judy, Joe, Heather, Lance, Charles

5/2/07

5X3 dumbbell thrusters w/90 seconds rest between sets

maximum rounds in 15:00 of...
5 burpees
10 squats
15 sit-ups

Ronald, Chris, Johnny, Lance, Jordan, Heather, Adelaide, Sally, Charles