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

3/26/08

dumbbell clean and split jerk 5 X 3 (1:30-2:00 rest in b/t sets)

billboard sprint
2:00 rest
billboard sprint
1:30 rest
billboard sprint
1:00 rest
billboard sprint

Butch, Dwayne, Doug, Emile, Jordan, Conrad, Kyle

3/24/08

run 800 meters
40 lb (each hand) dumbbell thrusters X 30
sit-ups X 100
burpees X 30
run 800 meters

Butch, Peggy, Stephen, Dawn, Dwayne, Doug, Conrad, Kyle, Emile, Jordan

**All scaled

3/12/08

dumbbell thruster 5 X 3 (heavy--90-120 seconds b/t rounds)

then...

3 rounds w/ 2:00 rest b/t rounds (power bias)

sprint 300 meters
15 jump squats

3/10/08

run 300m
21 handstand push-ups
21 55 lb dumbbell swings
run 300m
15 handstand push-ups
15 dumbbell swings
run 300m
9 handstand push-ups
9 dumbbell swings

3/5/08

CKD

run 800 meters
walking lunges X 100
farmers walk 300 meters (target weight is dumbbells equal to bodyweight)
push-ups X 100
run 800 meters

3/3/08

3 rounds for time--

squats X 50
v-ups X 40
burpees X 30

2/27/08

overhead press 5X3

weighted pull-ups 5X3

Add weight to pull-ups if you can perform 10 dead hang pull-ups regularly.

Stephen, Dawn, Emile, Peggy, Joe, Dwayne, Chris, Doug, Jordan, Conrad, Kyle, Aaron