3-31-10

warm ups:

-10 elbow to knees

1 length walking lunges

8ea side 60# sandbag get ups

x4 (yes, x4)

Strength:

-Front Squats 2rm +1

Metabolic:

-50 yd shuttle (2x25yds)

10 pullups

7 ground to shoulder 155#

x3

paul: 3:55

mike 4:06

30-3-10

warm ups:

10 dolly pike ups

10 pullups

10 roman hyper extensions

x3

3 max set of bar dips

for time:

500m row

12 bodyweight deadlifts

21 box jumps

11:24 mike

11:29 paul

9:51 sion

3-29-10

warm ups

decline knee ups x 15

pullups x 10

handstand push ups x 5

x3

As fast as possible:

15 thrusters (front squat+push press) 115#

run 100 ft

50 single snatches 50# dumbbell

run 100 ft

200 jump rope

run 100 ft

50 dumbbell swings 50# dumbbells

farmers walk the dumbbells 100 ft

15 power snatches 115#

3-24-10

warm ups

10 push ups

20 mountain climbers

10 jump squats

x3

weighted pullups 1 rm + 2 sets unweighted pullups

4 rounds:

100ft walking lunges

12 squat clean + jerk

12ea renegade rows

40# dumbbells

Interesting supplement usefulness chart....

http://www.informationisbeautiful.net/visualizations/snake-oil-supplements/

You want pulling strength, this is pulling strength!

3-22-10

warm ups

50 sit ups

20 back extensions

x3

Squat Clean 3rm + 1 set (Paul 255# Mike 205#)

4 minutes of 95# thrusters - sucked

3 minutes of dumbbell swings 50# - get out of your head and push forward

2 minutes of strict pullups

1 minutes of knee tuck jumps - the finishing blow!

Intensity

Thinking about this weeks programs for the individual clients of our facility, it always comes back to tempering intensity with recovery.  Anyone that has achieved any decent level of fitness will tell you, they had to understand intensity and stimulus before they made any headway.  No one got seriously, multi dimensionally fit by doing yoga breathing or pilates on its own.

Without adequate stimulus, the body has no reason to change.  I have said that more times that I chose to remember.  What this means is, you have to give your body a reason to use up its stored resources, in order to make you better, because it won't give those resources up without a reason.

Walking through the gym in your brand new gym clothes and shoes, stretching for 45 minutes and then walking on a treadmill for 10 minutes is not going to get it done.

Whatever you want to label/name (or not label) your method of multi dimensional intensive conditioning, it must include methods to make you breath hard, and lift relatively heavy stuff, preferably at the same time.  Just running, or just lifting is not gonna do it!

The other part is continuously escalating intensity.  Don't sit on your butt once you have reached a decent level and expect your body to maintain your levels of fitness.  You must progress in some manner, every time you train. 

This is where the art and science of program design comes in.  You can hunt and peck your way for a while, but a solid educational background in exercise physiology and its associated theory is a necessary key to continued improvement.

3-20-10

warm ups

5 burpee broad jumps

5 chest to bar chin ups

5 85# OHS

x3

Dumbbell Complex:

6 rounds:

6 x squat

6 x thruster (squat + push press)

6 x high pull

6 power snatch

6 jump squats

40# dumbbells

All 6 sets AFAP

By round 3 it becomes all mental, pushing the body when it is telling you to let it die!

3-19-10

warm ups

run 1 min

row 1 min

sit ups 1 min

x3

Total Weight Lifted

1 rm Thruster (front squat+push press)

1 rm Overhead Squat

1 rm Deadlift

Mike (Thruster 225/OHS 155/Deadlift 405) 785#

Paul (Thruster 255/OHS 205/Deadlift 455) 915#

Death By 10 yds

1 10 yd sprint the first minute

2 10 yd sprints the second minute

etc until you can't make the prescribed # of lengths within the minute. 

3-18-10

warm ups

12 ring rows

20 dolly roll outs

12 x 65# squat snatches

x3

bodyweight bench press (240#) x max reps x 3

row

20 x 20 seconds sprint 40 seconds slow - sucked the big one!

3-17-10

 

Off day

ran 7 x 2 min run - 2 min walk

2 kick ass quotes by Mia Hamm

"The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking."

"I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match."

3-16-10

warm up

10 burpee broad jumps

10 roman sit ups

x3

 

back squats 3rm +1 (365# - heavy after yesterday)

 

3 rounds AFAP:

500 m row

10 squat clean to overhead 135#

10 pullups

sucked!

Favorite New Shake

1 banana

1 cup orange juice

1 cup frozen berries

2 omega -3 eggs, raw (you won't even know they are in there!)

Blend 45-60 seconds

Enjoy!

3-15-10

warm up:

5 burpees

5 handstand push ups

5 sit ups

x4

Power Snatch 2 rm +2 sets (195#)

thruster x 21 135# + 21 pullups, rest 2 min

thruster x 15 135# + 15 pullups, rest 2 min

thruster x 9 135# + 9 pullups, rest 2 min

rest 10 min:

6 x 2 min run + 2 min walk

3-13-10

warm ups

10 kipping pullups

10 jump squats

10 roman sit ups

box back squat 2 rm + 2 (315#)

sand bag relay sprints

bags of various weights, 6 bags (up to 60#)

sprint with bag 25 yds

sprint back to get second back

rest 2 min at the completion of each set

3 rounds

3-12-10

warm up

mini leg circuit:

10 squat

10 lunges

10 jump lunges

10 jump squats

stretch 1 min

x3

Push Press 1rm +2 sets (worked up to 245#)

5 rounds:

5 dumbbell burpees 15#

7 225# deadlifts

100ft broad jumps

6 x 1 min sprint, 2 min walk

Really sucked!

3-11-10

Fried from the last three days.  Sore from head to toe.  Taking the day off, back at it tomorrow.

Workout

Warm Ups

10 elbows to knees

8ea side sandbag get ups (60# bag)

walking lunges 100ft

x4

Front Squat 2 rm + 1 set (worked up to 275#, not spectacular but they were very low with good form)

3 rounds AFAP:

10 floor to overhead 155#

10 pullups

50 yd shuttle (2x25yd lengths)

rest 15 min

6 x 1 min sprint 2 min walk recovery

A quote about perseverance

"Think about how long you spend starring at the pullup bar or barbell during any given workout.  If you can limit your need to open mouth stare at the bar/floor/kb...your performance will improve.  I feel like 90% of the time we stop during a workout to breathe we are just feeling sorry for ourselves.  It is time to realize it and move on.  Quit feeling sorry for yourself and pick up that bar and get moving!!"
-Dutch Lowry

Why?

On a undisclosed website today, I say a workout posted from yesterday that included a one legged overhead squat?  Are you kidding?  I have rarely seen an individual that can do a passable single leg squat, or pistol as they are known, let alone with a Olympic weight bar suspended overhead while doing it.  Super-fit or begging for injury?  You be the judge.

Today's sample

This started out phenomenally well, and ended in the fetal position and the dry heaves

warm up:

20 dolly pike ups

10 kipping pullups

10 back extensions

x3

3 x max bar dips

3 rounds AFAP:

500 m row

12 bodyweight deadlifts (240#)

21 20" box jumps

2011 Crossfit Games

I am at a cross roads in my own training.  I am training just to train, and it gets harder to stay motivated every year.  I am today starting to train for next year's Crossfit games, with some reservations.  As I have posted on this blog before, I have my issues with Crossfit doctrine, and methodology, but I do think the games themselves are the single most comprehensive fitness competition conceived thus far.  So because of lack of another close option, I have decided this is my only option.

My biggest concerns with the competition so far are bodyweight based.  I am 6'3 and between 240-250 pounds.  My strength levels are good, so that needs to be maintained, but I feel that a 20-30 pound weight loss is necessary for good performance, as well as some work in the distance running/rowing department.  So to keep track and keep things honest, 1 am starting to keep track today all workouts from here to the first competitions.

3-8-10

Snatch 5-5-5-3-3-3-1-1-1

worked up to  195# in a full squat catch.  Nothing to write home about, but a good starting position

21-15-9

squat+push press 95#

dumbbell swings 55#

broken sets

21 set: 1:31 + 3 min rest

15 set: 1:04 + 2 min rest

9 set :41

Ran 8 x 1 min track sprint + 2 minutes walking recovery

Seriously, why didn't I think of this?

http://lifehacker.com/5486920/foot+controlled-power-strip

Lack of sleep makes you chunky....

http://www.medscape.com/viewarticle/570653

http://ezinearticles.com/?The-Role-Of-Deep-Sleep-In-Getting-Rid-Of-Body-Fat&id=736901

Interesting study on Diet and Resistance Training

http://www.nutritionandmetabolism.com/content/7/1/17

Got a hankerin' for a metcon?

This one sucked

60# sandbag

50-40-30-20-10

Sand bag step ups

95# push press (number divided by 2, so first set was 25 presses)

+ 15 inverted ring rows each set

AFAP

Fun!