Thursday, June 08, 2006
Sunday May 28, 2006
5 mile run and 200 pullups done as 1 mile intervals with 50 pullups after each mile.
Sunday, May 28, 2006
Sunday May 28, 2006
5 mile run/200 Pullups
Pullup contest coming up 183 days so I am working on my pullup ability so I can hit the standard of 65 by then. I ran a bit and did some pullups changing grips, changing bars, using the pull straps, using the pulling rock grips and then in my last mile I ran a tenth and then did 10 pullups to get to 200. A bit sore between the shoulder blades.
Pullup contest coming up 183 days so I am working on my pullup ability so I can hit the standard of 65 by then. I ran a bit and did some pullups changing grips, changing bars, using the pull straps, using the pulling rock grips and then in my last mile I ran a tenth and then did 10 pullups to get to 200. A bit sore between the shoulder blades.
Thursday May 25, 2006
Olivia
Loree 8:20
Eug 6:40
Bad Omen
6 Push Press (95) (50)
6 Pullups (20 lb vest)
6 Sets
Eugene 4:15
Loree 4:35
Loree 8:20
Eug 6:40
Bad Omen
6 Push Press (95) (50)
6 Pullups (20 lb vest)
6 Sets
Eugene 4:15
Loree 4:35
Monday May 22, 2006
AM
Row 200
Push Press (50)
DL + Box Jump (140) (95)
Thruster (20)
15-12-9
Jennifer 17:40
Chandra 16:40
Kneeups
Band pulldowns
Ab Roller
Hollow rock
10-8-6
PM
Ninja Mile
Scott 26:20
Jennifer 22:54
Chandra 22:54
Row 200
Push Press (50)
DL + Box Jump (140) (95)
Thruster (20)
15-12-9
Jennifer 17:40
Chandra 16:40
Kneeups
Band pulldowns
Ab Roller
Hollow rock
10-8-6
PM
Ninja Mile
Scott 26:20
Jennifer 22:54
Chandra 22:54
Time to Strive for 65
You are cordially invited to join with the rest of the CrossFit Community in giving me as a birthday present on November 27th a single effort of pullups totalling 65. We did 50 last year and now the bar...if you will pardon the pun, has been raised. You have quite a bit of time to work on this incrdible feat and even if you "only" get half way there you will still be able to do twice as many pulups as most of America.
Friday, May 19, 2006
Friday May 19, 2006
CT ride 10 miles
Me Love You Long Time
Run ¼ mile
50 KB Snatches 25/25 (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44)
40 Pullups
40 Barbell Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerk (50)
20 Dbl. KB Push Press (44)
Took me 55:30. Didn't want to subject anybody to this one till I gave it a try. The first block took 11:38, the second 11:22 and the third and fourth both took 16:15.
Me Love You Long Time
Run ¼ mile
50 KB Snatches 25/25 (44)
50 D-Ball Slams (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44)
40 Pullups
40 Barbell Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Power Cleans (95)
30 Wall Ball (20)
Run 1 mile
20 DB Thrusters (35)
20 Sand Bag Clean and Jerk (50)
20 Dbl. KB Push Press (44)
Took me 55:30. Didn't want to subject anybody to this one till I gave it a try. The first block took 11:38, the second 11:22 and the third and fourth both took 16:15.
Thursday May 18, 2006
Scott
Ninja's Mile in 24:16
Kneeups
Band Pull
Ab Roller
Hollow Rock
3 x 8
Got my CT fixed and hammered a quick 10 miler
Ninja's Mile in 24:16
Kneeups
Band Pull
Ab Roller
Hollow Rock
3 x 8
Got my CT fixed and hammered a quick 10 miler
Thursday, May 18, 2006
Wednesday May 17, 2006
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (2 x 36)
Run 400
15 KB Snatch 15/15 (44)
15 Dips
15 Pullups
Run 400
9 Hex Bar DL + Jump (190)
9 Rage Ball + Burpee
9 Dbl. KB C & J (44)
Run 400
Eug: 18:40, Jennifer: 23:32, Bob 21:52
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (2 x 36)
Run 400
15 KB Snatch 15/15 (44)
15 Dips
15 Pullups
Run 400
9 Hex Bar DL + Jump (190)
9 Rage Ball + Burpee
9 Dbl. KB C & J (44)
Run 400
Eug: 18:40, Jennifer: 23:32, Bob 21:52
Tuesday May 16, 2006
Mae West
3 reps at each of 8 stations for 3 trips around the tires
Bob in 13:33, Loree in 12:04
Run 40 yards 5 pushps
2 hand KB swing (44) (36)
Run 40 yards 5 squats
Pullups
Run 40 yards 5 jumping burpees
Ring pushups
Reps of 12-8-6
3 reps at each of 8 stations for 3 trips around the tires
Bob in 13:33, Loree in 12:04
Run 40 yards 5 pushps
2 hand KB swing (44) (36)
Run 40 yards 5 squats
Pullups
Run 40 yards 5 jumping burpees
Ring pushups
Reps of 12-8-6
Tuesday, May 16, 2006
Monday May 15, 2006
Mae West
Eug 10:00
Jennifer 11:20 (adjusted weights)
Tanya 11:56
2 minute snatch
Jennifer (26) 46
Eug (36) 66
Assorted KB overhead work with press, push press and push jerk. Split snatch.
Eug 10:00
Jennifer 11:20 (adjusted weights)
Tanya 11:56
2 minute snatch
Jennifer (26) 46
Eug (36) 66
Assorted KB overhead work with press, push press and push jerk. Split snatch.
Suhday May 14, 2006
Mae West x 3 laps for time
Loree 11:30
Eug 10:33
Snatches for 2 minutes
Loree (26) 41
Eug (44 (47)
Misc. KB lifts
Loree 11:30
Eug 10:33
Snatches for 2 minutes
Loree (26) 41
Eug (44 (47)
Misc. KB lifts
Friday May 12, 2006
SWAT Training
SDLHP (85 lb barbell)
Thruster (35 lb DB's)
Pullups
Push Press (85 lb barbell)
Swings (52 lb KB)
For reps of 15-12-8
Erik 7:48
JD 7:51
Eug 8:20
Tom 9:13
Chris 9:20
Byron 9:58
Phil 12:39
SDLHP (85 lb barbell)
Thruster (35 lb DB's)
Pullups
Push Press (85 lb barbell)
Swings (52 lb KB)
For reps of 15-12-8
Erik 7:48
JD 7:51
Eug 8:20
Tom 9:13
Chris 9:20
Byron 9:58
Phil 12:39
Thursday May 11, 2006
H2H KB work
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL
Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock
2 times through of 8 reps each
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL
Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock
2 times through of 8 reps each
Thursday May 11, 2006
H2H KB work
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL
Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock
2 times through of 8 reps each
Dead Lifts on box
Assorted pressing lifts
Cleans and tire jump
OHS
Romanian DL
Knee ups
Band pulls
GHD Situps
Ab Roller
Hollow rock
2 times through of 8 reps each
Thursday, May 11, 2006
Wednesday May 10, 2006
AM Bob and Me
Run 400
DL (190) + Tire Jump
2 hand swing (52 lb KB)
Rageball (25) + Tire Jump
Reps of 15-12-8 each set preceeded by the run
Eug: 16:50 Bob: 21:15
DB Thruster
Pullups
A butchered Fran with 5 sets of 7 reps each. Bob used 25's and a blue band, I used 35's.
Eug: 4:25 Bob: 6:15
PM Scott did Jacobs Ladder in 53:25
Run 400
DL (190) + Tire Jump
2 hand swing (52 lb KB)
Rageball (25) + Tire Jump
Reps of 15-12-8 each set preceeded by the run
Eug: 16:50 Bob: 21:15
DB Thruster
Pullups
A butchered Fran with 5 sets of 7 reps each. Bob used 25's and a blue band, I used 35's.
Eug: 4:25 Bob: 6:15
PM Scott did Jacobs Ladder in 53:25
Tuesday May 9, 2006
Early Am Micah - Jacob's Ladder in 36:55
AM Tanya - Pauline in 12:38
PM Loree
Run 400
DL (95) + Tire Jump
2 hand KB swings (36)
Rageball (25) + Tire Jump
Reps of 15-12-8 in 17:27
AM Tanya - Pauline in 12:38
PM Loree
Run 400
DL (95) + Tire Jump
2 hand KB swings (36)
Rageball (25) + Tire Jump
Reps of 15-12-8 in 17:27
Tuesday, May 09, 2006
Monday May 8, 2006
Another go with Jacob's Ladder (Can you tell I like this one?)
Eug 35:20 with a couple brief waits for the weights. That makes it a tie for the time between the regular way and the Mod 1.
Tanya 53:40 with the full weights except for 36 lb KB in the Dbl C & J, and 25 lb DB for the Colleen and Jerk - no bands for the pullups.
Bob 55 something with a few drops in weights from a left arm issue.
Eug 35:20 with a couple brief waits for the weights. That makes it a tie for the time between the regular way and the Mod 1.
Tanya 53:40 with the full weights except for 36 lb KB in the Dbl C & J, and 25 lb DB for the Colleen and Jerk - no bands for the pullups.
Bob 55 something with a few drops in weights from a left arm issue.
Sunday May 7, 2006
Brian, Chandra and Me
Big tire with a Hex bar loaded to 190#, a 25 lb D-ball, a 95 lb barbell and a pair of 35 lb dumbbells surrounding it. Two laps of 30 seconds at each station: DL + tire jump, rage ball, Clean and Jerk + tire jump and Colleen and Jerk with burpee and tire jump.
Reps of 8, 7, 6, 5, 4, 3, 2, 1 of DB Thruster + pullups. I did it with 35's and a 20 lb vest and that worked me pretty good.
Big tire with a Hex bar loaded to 190#, a 25 lb D-ball, a 95 lb barbell and a pair of 35 lb dumbbells surrounding it. Two laps of 30 seconds at each station: DL + tire jump, rage ball, Clean and Jerk + tire jump and Colleen and Jerk with burpee and tire jump.
Reps of 8, 7, 6, 5, 4, 3, 2, 1 of DB Thruster + pullups. I did it with 35's and a 20 lb vest and that worked me pretty good.
Saturday May 6, 2006
Loree did Jacob's Ladder Mod 1 in 40 minutes. I timed how long she spent under load, actually exercising in that 40 minutes and 26 minutes of it was actually spent working the rest was moving between exercises or sucking wind.
Friday May 5, 2006
3 mile run with Chandra
Chandra and Jennifer
25 lb ball, 25 lb DB and 65 lb BB on each side of a big tire
Rage ball x 1, C & J + jump x 2 and Colleen and Jerk + jump for 4 rounds
DB thrusters (25)
Tire Jump
Pullups
For reps of 12-8-6
In the afternoon Gary and I did Jacob's Ladder with Gary doing it the original way in 55:15 while I did it with the Mod 1 in 35 minutes.
Chandra and Jennifer
25 lb ball, 25 lb DB and 65 lb BB on each side of a big tire
Rage ball x 1, C & J + jump x 2 and Colleen and Jerk + jump for 4 rounds
DB thrusters (25)
Tire Jump
Pullups
For reps of 12-8-6
In the afternoon Gary and I did Jacob's Ladder with Gary doing it the original way in 55:15 while I did it with the Mod 1 in 35 minutes.
Thursday May 4, 2006
Brian did Olivia in 18:00. Ab work after.
I did thruster practice because I stink at them.
40 x 4, 35 x 5, 44 x 6, 30 x 10
50 x 7 then 7 pullups with 20 lb vest
40 x 7 then 7 pullups with 20 lb vest - left vest on
35 x 7 + pullups
30 x 7 + pullups
I did thruster practice because I stink at them.
40 x 4, 35 x 5, 44 x 6, 30 x 10
50 x 7 then 7 pullups with 20 lb vest
40 x 7 then 7 pullups with 20 lb vest - left vest on
35 x 7 + pullups
30 x 7 + pullups
Tuesday May 2, 2006
AM
Jennifer - Jacob's Ladder first 3 exercises of each set
Eug 37:00
Brian C. 53:25 with 5 reps less each set except the last one
Jennifer - Jacob's Ladder first 3 exercises of each set
Eug 37:00
Brian C. 53:25 with 5 reps less each set except the last one
Monday, May 08, 2006
Jacob's Ladder
Here is the new and improved Jacob's Ladder and the one from which all modifications will be done.
25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat
25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat
Saturday, May 06, 2006
Monday May 1, 2006
Mae West x 2
Jacob's Ladder
Gary 14:01/11:26
Chandra 14:21/9:20
Jennifer 14:22/11:08
Loree in the afternoon
Roadrage 3:08
Elizabeth (sorta)
Clean (50)
Ring Pushups for 21-15-9
5:05
Helen in 12:26 with a longish run
Jacob's Ladder
Gary 14:01/11:26
Chandra 14:21/9:20
Jennifer 14:22/11:08
Loree in the afternoon
Roadrage 3:08
Elizabeth (sorta)
Clean (50)
Ring Pushups for 21-15-9
5:05
Helen in 12:26 with a longish run
Sunday April 30, 2006
Mae West x 2
Jacob's Ladder (20, 15, 10, 5 reps of OHS with a 10lb pipe, swings, ring pushups, pullups) for four sets alternating the exercises so each is done for each rep count. One set is done top to bottom, rest for 2 minutes and repeat bottom to top.
Micah 9:05/12:00
Eug 8:26/8:43
Loree 8:56/9:43
Keith 10:32/12:04
Bob 11:20/13:53
Brian 16:38/19:21
Jacob's Ladder (20, 15, 10, 5 reps of OHS with a 10lb pipe, swings, ring pushups, pullups) for four sets alternating the exercises so each is done for each rep count. One set is done top to bottom, rest for 2 minutes and repeat bottom to top.
Micah 9:05/12:00
Eug 8:26/8:43
Loree 8:56/9:43
Keith 10:32/12:04
Bob 11:20/13:53
Brian 16:38/19:21
Friday April 28, 2006
Road Rage - Tanya in 2:14
Back Squats 75 x 10, 95 x 10, 125 x 10, 145 x 6, 165 x 4, 115 x 20
PM Group
Tire Rotation - 25 lb ball at 3 and 9 on a big tire and 35 lb dumbbells at 12 and 6. Four rotations doing rage ball and Colleen and Jerk with a burpee at the appropriate station.
Back Squats as above with appropriate weights for Bob, Keith, Scott and Loree.
Back Squats 75 x 10, 95 x 10, 125 x 10, 145 x 6, 165 x 4, 115 x 20
PM Group
Tire Rotation - 25 lb ball at 3 and 9 on a big tire and 35 lb dumbbells at 12 and 6. Four rotations doing rage ball and Colleen and Jerk with a burpee at the appropriate station.
Back Squats as above with appropriate weights for Bob, Keith, Scott and Loree.
Thursday, April 27, 2006
Mae West
Put a couple of tractor tires side by side and arrange various implements around them. I put D-Balls in the two creases where the tires come together for Tire Rage. I also have a hex bar for DL and tire jumps, a barbell loaded for clean and jerks and another for snatches. A pair of KB's for thrusters and a pair of dumbbells for Colleen and Jerk. I use this as a warm up with 3 laps around and two of each exercise. You could up the reps and sets and make it a crushing workout.
Wednesday, April 26, 2006
Olivia
DB Thruster with 35 lbs
Pullups
Ring Dips
KB Swing
Reps of 15-12-9 for time
Micah in 7:35 with this comment on the board:
Apparently the fact that breathing is a necessity for living wasn't taken into consideration when "Olivia" was constructed. HOLY CRAP! After the first set of 15 (ea. exercise) I had to stop during each set. I couldn't catch my breath. My lungs and chest wall were competing for space. It was a turf war. Lungs won.
Pullups
Ring Dips
KB Swing
Reps of 15-12-9 for time
Micah in 7:35 with this comment on the board:
Apparently the fact that breathing is a necessity for living wasn't taken into consideration when "Olivia" was constructed. HOLY CRAP! After the first set of 15 (ea. exercise) I had to stop during each set. I couldn't catch my breath. My lungs and chest wall were competing for space. It was a turf war. Lungs won.
Tuesday April 25, 2006
Chandra, Tanya, Jennifer, Gary and me
3 balls run and throw
DL + Jump - Snatch/Front Squat/Thruster - C & J
Three reps of each followed by a 40 yard sprint for 3 circuits
DB Walk to grate, 3 x Colleen and Jerk. To Gate with bells held at the clean, Burpee Thruster x 3, Waiter walk back to grate C & J again, switch to driveway.
Knees to elbows x 5
Hollow rock x 10
GHD situp x 10
Ab Roller x 8
4 times through
3 balls run and throw
DL + Jump - Snatch/Front Squat/Thruster - C & J
Three reps of each followed by a 40 yard sprint for 3 circuits
DB Walk to grate, 3 x Colleen and Jerk. To Gate with bells held at the clean, Burpee Thruster x 3, Waiter walk back to grate C & J again, switch to driveway.
Knees to elbows x 5
Hollow rock x 10
GHD situp x 10
Ab Roller x 8
4 times through
Mae West
Two big tires side by side (thus the name) with the following implements surrounding them:
At the crease where the two tires touch are 25 lb D-balls. The indent of the tires allows for a space for your head when you do burpees and you jump one foot on each tire.
Looking at the tires like a pair of headlights at 1 o'clock on the right tire is the hex bar loaded to 200 lbs for DL and tire jump. At 5 o'clock is a pair of 36 lb kettlebells for clean-squat-thruster. At 7 o'clock is one of the D-balls. Around 8 o'clock on the left tire is a 115 lb barbell for clean and jerk, At 10 o'clock is 75 lbs for the snatch at 12 o'clock is a pair of 35 lb dumbbells for Colleen and jerk with a burpee and then in the crease is the other D-Ball.
Two laps around is a great warm up, more for a full on workout.
Tire Trouble Chandra 18:00, Jennifer 18:40, Eug 15:08, Gary 16:36. Pushup - Pullup - Rollup
PM Workout Scott
Pushup - Pullup - Rollup
DB Thruster
Pullups
Tire Rage
Hammer Hits
16-12-8 in 10:09
Two big tires side by side (thus the name) with the following implements surrounding them:
At the crease where the two tires touch are 25 lb D-balls. The indent of the tires allows for a space for your head when you do burpees and you jump one foot on each tire.
Looking at the tires like a pair of headlights at 1 o'clock on the right tire is the hex bar loaded to 200 lbs for DL and tire jump. At 5 o'clock is a pair of 36 lb kettlebells for clean-squat-thruster. At 7 o'clock is one of the D-balls. Around 8 o'clock on the left tire is a 115 lb barbell for clean and jerk, At 10 o'clock is 75 lbs for the snatch at 12 o'clock is a pair of 35 lb dumbbells for Colleen and jerk with a burpee and then in the crease is the other D-Ball.
Two laps around is a great warm up, more for a full on workout.
Tire Trouble Chandra 18:00, Jennifer 18:40, Eug 15:08, Gary 16:36. Pushup - Pullup - Rollup
PM Workout Scott
Pushup - Pullup - Rollup
DB Thruster
Pullups
Tire Rage
Hammer Hits
16-12-8 in 10:09
Sunday, April 23, 2006
Saturday April 22, 2006
Pushup - Pullup - Rollup
DB Thruster
Pullups
Tire Rage
Hammer Hits
For reps of 16-12-8
Loree 8:05
Lisa 8:35
Angie .4 Lisa 5;58
Loree 6:15
Afternoon
Same workouts/no Angie
Bob 10:55
Eug 6:55
DB Thruster
Pullups
Tire Rage
Hammer Hits
For reps of 16-12-8
Loree 8:05
Lisa 8:35
Angie .4 Lisa 5;58
Loree 6:15
Afternoon
Same workouts/no Angie
Bob 10:55
Eug 6:55
Thursday April 20, 2006
KB Lifts
Pushup - Pullup - Rollup x 10
Two laps around the tires with DL, Snatch, two separate ball slams, DB Thrusters, Clean and Jerk and tire jumps after each.
DB Thruster
Pullups
Tire Rage
Tire Hammer Hits
Reps of 16-12-8
Tom 6:50
JD 7:15
Mark 7:15
Eugene 7:20
Erik 8:22
Chris 9:04
Kristi 9:42
Jim 9:54
Phil 10:01
Kevin 10:11
Pushup - Pullup - Rollup x 10
Two laps around the tires with DL, Snatch, two separate ball slams, DB Thrusters, Clean and Jerk and tire jumps after each.
DB Thruster
Pullups
Tire Rage
Tire Hammer Hits
Reps of 16-12-8
Tom 6:50
JD 7:15
Mark 7:15
Eugene 7:20
Erik 8:22
Chris 9:04
Kristi 9:42
Jim 9:54
Phil 10:01
Kevin 10:11
Wednesday April 19, 2006
Tire Trouble
Eugene 14:55
Tanya 15:26
Gary 15:36
Bob 17:22
Tire Madness (Tire Trouble with 2 people and two tires)
Loree 24:04
Keith 25:15
Eugene 14:55
Tanya 15:26
Gary 15:36
Bob 17:22
Tire Madness (Tire Trouble with 2 people and two tires)
Loree 24:04
Keith 25:15
Tuesday April 18, 2006
Snatch-Front Squat-Thruster x 3
Sprint uphill 40 yards
x 8 rotationg through 4 people
Tire Trouble - 2 drag tires, 2 big tires, 2 sledgehammers
Two people drag the tires to the mailbox, shed the tires, do 10 pushups, run to the garbage cans do 10 hollow rocks, then run to Jennifer's house for 10 squats. Run all the way back to the start (200 yards) and do 10 hammer hits and 10 tire jumps. The other two start with the hammer hits and tire jumps and when done run to the mail box pick up the drag harnesses and run the tires to the garbage can after doing the 10 pushups. Alternate like this until the tires make it all the way to and from Jennifer's driveway.
Sprint uphill 40 yards
x 8 rotationg through 4 people
Tire Trouble - 2 drag tires, 2 big tires, 2 sledgehammers
Two people drag the tires to the mailbox, shed the tires, do 10 pushups, run to the garbage cans do 10 hollow rocks, then run to Jennifer's house for 10 squats. Run all the way back to the start (200 yards) and do 10 hammer hits and 10 tire jumps. The other two start with the hammer hits and tire jumps and when done run to the mail box pick up the drag harnesses and run the tires to the garbage can after doing the 10 pushups. Alternate like this until the tires make it all the way to and from Jennifer's driveway.
Monday April 17, 2006
Tire rotation to warm up with burpee, full squat clean, jerk, ball slam and tire jump at each of 5 tires for 3 laps.
Clean and Jerk
Snatch
Alligator Crawl
For 15-12-9
Tanya 6:38
Chandra 7:02
Bob 7:15
Gary 7:22
Jennifer 7:36
Shanna 7:44
Brian 9:04
DL + Tire jump
Pullups
DB Thrusters
Tire hits x 2
Ring dips
Reps of 12-8-6
Micah did Runny Cindy in 19:08 (400m runs)
Clean and Jerk
Snatch
Alligator Crawl
For 15-12-9
Tanya 6:38
Chandra 7:02
Bob 7:15
Gary 7:22
Jennifer 7:36
Shanna 7:44
Brian 9:04
DL + Tire jump
Pullups
DB Thrusters
Tire hits x 2
Ring dips
Reps of 12-8-6
Micah did Runny Cindy in 19:08 (400m runs)
Saturday April 15, 2006
Lisa - Loree
One large tire, 20 lb dumbbells at 3 and 9, 25 lb D-ball at 12 and 6. Rage ball with each stop at the balls and Collen and Jerk with a burpee to start at the dumbbells and a jump on the tire at the end of each for 3 laps around the tire.
KB lifts
Single dumbbell clean and jerk
Snatch
Alligator crawl
For reps of 15-12-9 for time
Loree 7:47
Lisa 8:45
One large tire, 20 lb dumbbells at 3 and 9, 25 lb D-ball at 12 and 6. Rage ball with each stop at the balls and Collen and Jerk with a burpee to start at the dumbbells and a jump on the tire at the end of each for 3 laps around the tire.
KB lifts
Single dumbbell clean and jerk
Snatch
Alligator crawl
For reps of 15-12-9 for time
Loree 7:47
Lisa 8:45
Friday April 14, 2006
Bob, Tanya, Brian, Gary
KB work
2 hand swing
2 hand swing with release-tap-catch
2 hand swinga with flip
One hand alternating DARC swing
Snatch to high catch - lower and squat - stand and press throw to opposite hand
Around body and through legs pass
Hot potato
SDLHP
Cleand and Jerk
Clean
Turkish Get up
KB work
2 hand swing
2 hand swing with release-tap-catch
2 hand swinga with flip
One hand alternating DARC swing
Snatch to high catch - lower and squat - stand and press throw to opposite hand
Around body and through legs pass
Hot potato
SDLHP
Cleand and Jerk
Clean
Turkish Get up
Thursday April 13, 2006
Helen
Eugene 8:52
Erik 9:12
Tanya 11:19
Loree 11:40
Bob 12:55
Scott 13:40
Jennifer 14:20
Eugene 8:52
Erik 9:12
Tanya 11:19
Loree 11:40
Bob 12:55
Scott 13:40
Jennifer 14:20
Wednesday, April 12, 2006
Wednesday, April 12, 2006
Road Rage
Bob 3:45
Tanya 3:22
I have a deck of cards and on each card I have written down exercises such as pullups, ball slams, swings, rowing, rage ball, skin the cat, knees to elbows and so on. I dealt a 10 card hand to Bob and Tanya and off they went for time. The number of reps is indicated by the number of the card except for cards 1, 2 and 3 which I made higher rep numbers.
In the afternoon Keith showed up for Helen and brought his time down from 12:45 to 12:22.
Bob 3:45
Tanya 3:22
I have a deck of cards and on each card I have written down exercises such as pullups, ball slams, swings, rowing, rage ball, skin the cat, knees to elbows and so on. I dealt a 10 card hand to Bob and Tanya and off they went for time. The number of reps is indicated by the number of the card except for cards 1, 2 and 3 which I made higher rep numbers.
In the afternoon Keith showed up for Helen and brought his time down from 12:45 to 12:22.
Tuesday April 11, 2006
Tire Rotation
Burpee + Colleen and Jerk + Pullover
Single DB thruster
Pullups
Ring Dips
Swings
Reps of 15-12-9
Eugene 4:35
Erik 5:35
Tanya 6:35
Chandra 7:34
Jennifer 8:52
Gary 8:50
Brian 13:22
Scott 9:41
Keith 9:15
Lorree 8:20
Burpee + Colleen and Jerk + Pullover
Single DB thruster
Pullups
Ring Dips
Swings
Reps of 15-12-9
Eugene 4:35
Erik 5:35
Tanya 6:35
Chandra 7:34
Jennifer 8:52
Gary 8:50
Brian 13:22
Scott 9:41
Keith 9:15
Lorree 8:20
Monday April 10, 2006
Road Rage
Bob 3:45
Row 200
Thrusters 65/50/45
Ring Pullups (heels on box)
Ring Pushups
Swings
12-8-6 reps for each event after the row.
Bob 3:45
Row 200
Thrusters 65/50/45
Ring Pullups (heels on box)
Ring Pushups
Swings
12-8-6 reps for each event after the row.
Saturday April 8, 2006
Tire Rotation
Collen and Jerk and pullover
Cleans
Dips
Pullups
15-12-8
Scott 10:44
Keity 11:21
Lisa 9:28
Theresa 11:48
Collen and Jerk and pullover
Cleans
Dips
Pullups
15-12-8
Scott 10:44
Keity 11:21
Lisa 9:28
Theresa 11:48
Friday April 7, 2006
Tire Rotation
Colleen and Jerk and pullover
Clean
Dips
Pullus
12-8-6
Tom 2:47
Eugene 3:05
Kristi 5:04 (missed reps)
Phil 5:18
Chris 3:49
JJ DNF
Kevin 5:28
Jim 5:35
Scott 10:44
Keith 11:21
Lisa 9:28
Theresa 11:46
Colleen and Jerk and pullover
Clean
Dips
Pullus
12-8-6
Tom 2:47
Eugene 3:05
Kristi 5:04 (missed reps)
Phil 5:18
Chris 3:49
JJ DNF
Kevin 5:28
Jim 5:35
Scott 10:44
Keith 11:21
Lisa 9:28
Theresa 11:46
Wednesday April 5, 2006
25 lb DB Thrusters
Pullups with green band
Ring dips with jump and lower
Swings 44 lb
15-12-9
Tanya 7:23
KB lifts
DL starting with 5 x 5 format, dropping to 3 reps at 170
Pullups with green band
Ring dips with jump and lower
Swings 44 lb
15-12-9
Tanya 7:23
KB lifts
DL starting with 5 x 5 format, dropping to 3 reps at 170
Tuesday, April 4, 2006
Barbell Colleen and Jerk (One squat clean and 3 jerks) x 6
50 yard tire drag
10 pushups
Leave tire and run 75 yards
10 hollow rocks
Run 75 yards
10 squats
Run 150 yards back to tire
Recover tire and drag back to start
20 sledgehammer hits to tire
10 Tire jumps
Twice through for time
Eugene 10:52
Tanya 11:30
Bob 14:35
Scott 14:20
Two wasn't enough. Next time we will do this one for 3 sets.
50 yard tire drag
10 pushups
Leave tire and run 75 yards
10 hollow rocks
Run 75 yards
10 squats
Run 150 yards back to tire
Recover tire and drag back to start
20 sledgehammer hits to tire
10 Tire jumps
Twice through for time
Eugene 10:52
Tanya 11:30
Bob 14:35
Scott 14:20
Two wasn't enough. Next time we will do this one for 3 sets.
Sunday April 2, 2006
Tire Rotation
Burpee/Colleen and Jerk/Pullover
Thrusters
Pullups
Ring Dips
KB Swings
Reps of 15-12-9
Eugene 7:05
Scott 11:29
Bob 11:49
Burpee/Colleen and Jerk/Pullover
Thrusters
Pullups
Ring Dips
KB Swings
Reps of 15-12-9
Eugene 7:05
Scott 11:29
Bob 11:49
Saturday April 1, 2006
Valeo Ball Bounce
Road Rage
Bob 3:13
Loree 3:09
Chandra 2:45
Lisa 2:54
Theresa 3:10
Eugene 2:07
Scott 2:35
Jelly Roll
Tire Flip and jump through
Road Rage
Bob 3:13
Loree 3:09
Chandra 2:45
Lisa 2:54
Theresa 3:10
Eugene 2:07
Scott 2:35
Jelly Roll
Tire Flip and jump through
Thursday March 30, 2006
Tire rotation 5 balls 3 times around
Burpee/Colleen and Jerk/Burpee and pullover x 5
FGB Format two times through
Tire hits with 10 lb sledge
Wall ball
DL + Box Jump
Jumping Dips
Road Rage
Burpee/Colleen and Jerk/Burpee and pullover x 5
FGB Format two times through
Tire hits with 10 lb sledge
Wall ball
DL + Box Jump
Jumping Dips
Road Rage
Tuesday, April 11, 2006
Wednesday March 29, 2006
Jelly Roll - 300 lb tire rolled uphill about 40 yards as fast as possible.
Burpee + Colleen and Jerk + Burpee + Pullover x 6 (Sub for those who can't do a bar pullover is to do one pull up and one toes to bar)
Road Rage x 10
Fight Gone Bad Tanya 254
Burpee + Colleen and Jerk + Burpee + Pullover x 6 (Sub for those who can't do a bar pullover is to do one pull up and one toes to bar)
Road Rage x 10
Fight Gone Bad Tanya 254
Met Con 2
Met Con 2 is Runny Cindy which we did down at the February Cert. Down there we did a 600 yard run but mine is 400 just because that's how far it is to Jennifer's house at the end of the block. Run 400 then do 5 sets of 5 pullups, 10 pushups and 15 squats and repeat this 3 times.
Wednesday, April 05, 2006
Met Con 1
I am starting a list of metabolic conditioning workouts and the first one is Met Con 1. I would suppose the next one will be Met Con 2. We did Colleen and Jerk with a barbell (one squat clean with 3 jerks) for 6 reps, and then drug a tire about 70 yards to the mailbox. Dump the tire harness and do 10 pushups, run 70 more yards and do 10 hollow rocks and 70 more to Jennifer's driveway and do 10 squats. Run back to your tire harness and drag it back to the start and hit the big tire with a sledgehammer for 20 reps, then jump on the tire 10 times and start over. Do this 3 times and you will cures tire manufacturers before you are through.
Band Levers
Hook a pair of Iron Woody or similar bands to an overhead support, a pullup bar is what I used, set up so the bottom is about chest high. I used green bands. Put your feet about a foot back from the bands, hold one in each hand and fall forward supporting your weight with your arms extended in line with your body. You will fall forward but you must keep a tight, hollow position with a slight parenthesis shape ( so that you don't fold hips to floor. To get back up pike at the hips and press your hands down into the bands. Avoid using your arm strength but use your core strength instead. Don't come all the way back up but rather keep your weight on your toes never letting your heels contact the ground once you begin. The longer you stay extended out over the bands, the farther you go down toward the ground, the less you push with your arms and the less time you spend in the up position the more effective the exercise becomes.
Thursday, March 30, 2006
What's in a Name?
Tire Rotation
This one will be where there are D-balls and weighted basketballs around a big tire. You do a burpee to the ball with a pushup, stand with a full squat clean, stand and jerk the ball over head, slam the ball and immediately jump onto the tire. Each person then moves to the left to the next ball and does it again. Typically we do 5 people on 5 balls for 3 trips around.
Road Rage
Same start as above with the burpee, clean and jerk, slam and jump but then add a tire flip, a jump into and out of the tire to the other side where there is another ball waiting and do it again back the other way for a total of 10 trips, where each flip counts as one.
Jelly Roll
Get a big tire - we use a 300 pounder and find a hill. Simply roll it up the hill as fast as you can either with two hand pushes or one handed alternating pushes. Have people follow the Jelly Roller as that heavy tire will be very hard to stop if it gets away.
This one will be where there are D-balls and weighted basketballs around a big tire. You do a burpee to the ball with a pushup, stand with a full squat clean, stand and jerk the ball over head, slam the ball and immediately jump onto the tire. Each person then moves to the left to the next ball and does it again. Typically we do 5 people on 5 balls for 3 trips around.
Road Rage
Same start as above with the burpee, clean and jerk, slam and jump but then add a tire flip, a jump into and out of the tire to the other side where there is another ball waiting and do it again back the other way for a total of 10 trips, where each flip counts as one.
Jelly Roll
Get a big tire - we use a 300 pounder and find a hill. Simply roll it up the hill as fast as you can either with two hand pushes or one handed alternating pushes. Have people follow the Jelly Roller as that heavy tire will be very hard to stop if it gets away.
Wednesday, March 29, 2006
Tuesday March 28, 2006
With Tanya
DB Burpee/pushup
Stand to squat clean with DB's
Stand to push press
Second burpee/pushup
Jump to bar for pullover
x 5
Road Rage with 5 balls 20 to 35 lbs surrounding tractor tire
Squat clean ball from deck
Stand and jerk ball overhead
Slam and immediately jump onto tire
Jump off and rotate to the left to the next ball
x 3 laps around tire
10 pullups
15 Jumping ring dips
20 10 sledgehammer hits to large tire
15 KB swings
10 Wall ball shots
x 3 for time Tanya in 11:00 Eugene in 8:20
KB work all 10 reps each
2 hand swing-release-tap-catch
Same with 1 hand
Same but alternating each swing
Snatch catch - lower - press and change hands
Clean catch - press and change hands
Around body pass - between legs- uppercut pass
Same but with forward flip
Alligator walk
Facing each other in big tire - feet hooked on opposite side
Situp tosses with 20 lb ball x 20
Same without ball x 20
DB Burpee/pushup
Stand to squat clean with DB's
Stand to push press
Second burpee/pushup
Jump to bar for pullover
x 5
Road Rage with 5 balls 20 to 35 lbs surrounding tractor tire
Squat clean ball from deck
Stand and jerk ball overhead
Slam and immediately jump onto tire
Jump off and rotate to the left to the next ball
x 3 laps around tire
10 pullups
15 Jumping ring dips
20 10 sledgehammer hits to large tire
15 KB swings
10 Wall ball shots
x 3 for time Tanya in 11:00 Eugene in 8:20
KB work all 10 reps each
2 hand swing-release-tap-catch
Same with 1 hand
Same but alternating each swing
Snatch catch - lower - press and change hands
Clean catch - press and change hands
Around body pass - between legs- uppercut pass
Same but with forward flip
Alligator walk
Facing each other in big tire - feet hooked on opposite side
Situp tosses with 20 lb ball x 20
Same without ball x 20
Thursday, March 23, 2006
Tire Pull, Sandbag Carry
Ingredients:
Two tire pull set ups
Two sandbags - we used 40 pounders
We had four folks so we had two teams of two. Each team ran down to the mailbox, exchanged devices and ran back to the start for 5 round trips. The bag has to be carried in anyway but on the shoulder. Winners put the equipment away.
Two tire pull set ups
Two sandbags - we used 40 pounders
We had four folks so we had two teams of two. Each team ran down to the mailbox, exchanged devices and ran back to the start for 5 round trips. The bag has to be carried in anyway but on the shoulder. Winners put the equipment away.
Tire Rotation for Four
Ingredients:
One mondo big tire
One 10 pound sledgehammer
One truck tire, pull harness and cable
One 200 pound tire to flip
Everything hinges on the tire puller. He drags the tire 50 yards to the mailbox (or other suitable marker) while the three others are beating the big tire with the sledgehammer, jumping onto the same tire the other guy is beating or flipping the tire. When the tire puller gets to the mailbox he runs back and replaces whoever is on the sledgehammer, and that person moves to the tire jump, and that person moves to the tire flip, and that person runs down and gets the tire and brings it back to the start. The rotation continues until the flipping tire has made it down to the mail box and back.
One mondo big tire
One 10 pound sledgehammer
One truck tire, pull harness and cable
One 200 pound tire to flip
Everything hinges on the tire puller. He drags the tire 50 yards to the mailbox (or other suitable marker) while the three others are beating the big tire with the sledgehammer, jumping onto the same tire the other guy is beating or flipping the tire. When the tire puller gets to the mailbox he runs back and replaces whoever is on the sledgehammer, and that person moves to the tire jump, and that person moves to the tire flip, and that person runs down and gets the tire and brings it back to the start. The rotation continues until the flipping tire has made it down to the mail box and back.
Wednesday, March 22, 2006
Death to Moderation
200 meter row
30 Thai kicks to heavy bag
40 high bench quick steps
50 flutter kicks
20 two hand swings
200 meter row
20 barbell cleans
20 squat jumps to tire or box
20 ring pushups
20 incline situps
200 meter row
20 KB snatches (10/10)
20 hollow rock
20 GHD situps
20 slams
200 meter row
20 barbell clean and jerk
20 pullups
20 box jumps
20 V-sits
200 meter row
20 see-saw press (10/10)
10 over/unders (jump over, crawl under bench)
10 4-way box jumps
10 toes to bar
Eug 29:25
Monty 43:40
Loree 35:05
Scott 39:35
Tanya 36:37
30 Thai kicks to heavy bag
40 high bench quick steps
50 flutter kicks
20 two hand swings
200 meter row
20 barbell cleans
20 squat jumps to tire or box
20 ring pushups
20 incline situps
200 meter row
20 KB snatches (10/10)
20 hollow rock
20 GHD situps
20 slams
200 meter row
20 barbell clean and jerk
20 pullups
20 box jumps
20 V-sits
200 meter row
20 see-saw press (10/10)
10 over/unders (jump over, crawl under bench)
10 4-way box jumps
10 toes to bar
Eug 29:25
Monty 43:40
Loree 35:05
Scott 39:35
Tanya 36:37
Quick Sweat
KB swing and flip, catch, down swing then SDLHP, release and catch the bottom of the bell as you go to a full squat, stand the push the bell upward and catch the handle to begin again.
Wall Ball
Rage Ball
Pushups/Ring Dips
Done for time with reps of 10-8-6.
We did this one after the Tire Rotation below.
Wall Ball
Rage Ball
Pushups/Ring Dips
Done for time with reps of 10-8-6.
We did this one after the Tire Rotation below.
Tire Rotation
Ingredients
One large tractor tire
Two truck tires with cable and pull harness
50 yards of asphalt
4 people willing to suffer
Put two in the tire pull harnesses and send them off to the mailbox while the other two alternate flipping and then jumping into and out of the tire. As soon as the pullers get to the mailbox, they dump the harnesses and switch places with the flippers. The old flippers now run the tires back to the start while the new flippers get the tire as far down the road as they can. They keep switching places until someone passes out, at which time only one tire would be pulled back and forth and the 3 would cycle thorugh each job one at a time, or until they get the big tire back to the starting point.
One large tractor tire
Two truck tires with cable and pull harness
50 yards of asphalt
4 people willing to suffer
Put two in the tire pull harnesses and send them off to the mailbox while the other two alternate flipping and then jumping into and out of the tire. As soon as the pullers get to the mailbox, they dump the harnesses and switch places with the flippers. The old flippers now run the tires back to the start while the new flippers get the tire as far down the road as they can. They keep switching places until someone passes out, at which time only one tire would be pulled back and forth and the 3 would cycle thorugh each job one at a time, or until they get the big tire back to the starting point.
Monday, March 20, 2006
Death to the Infidel
Motivated by the Nasty Girls video on the CF website I modified the workout a bit to be doable by those not blessed with superhuman powers. Since none of us can do muscle ups I replace them with 5 pullups and 5 dips done 5 times for each rotation:
Run 400 yards
30 air squats
15 Clean and Jerks with 95 lbs
5 pullups 5 ring dips x 5
This was repeated 3 times and our times ranged from 22 to 30 minutes.
Run 400 yards
30 air squats
15 Clean and Jerks with 95 lbs
5 pullups 5 ring dips x 5
This was repeated 3 times and our times ranged from 22 to 30 minutes.
Tuesday, March 14, 2006
Tuesday March 13, 2006
Beat the tire (sledge hammer and clubbells) 1 min
Burpee Rage Tire - Rage box with a burpee to start onto tire x 10
Burpee Rage Tire
Jump into tire - out - in the next one - out
3 cleans
3 dips
3 pullups
10 swings
x 6
KB swing with flip x 10
Around the body pass 1 min
Add uppercut pass for 10 reps
One hand swing, squat clean, jerk swing flip to switch x 10
Two hand swing-SDLHP to catch to squat clean-stand and push bell skyward to catch x 10
Turkish get up x 2
10 sec on 20 sec off L-sit x 8
Burpee Rage Tire - Rage box with a burpee to start onto tire x 10
Burpee Rage Tire
Jump into tire - out - in the next one - out
3 cleans
3 dips
3 pullups
10 swings
x 6
KB swing with flip x 10
Around the body pass 1 min
Add uppercut pass for 10 reps
One hand swing, squat clean, jerk swing flip to switch x 10
Two hand swing-SDLHP to catch to squat clean-stand and push bell skyward to catch x 10
Turkish get up x 2
10 sec on 20 sec off L-sit x 8
Monday March 12, 2006
Valeo ball run 1/4 mile throwing ahead to a partner
Team tire flips - jump in and out of tire after each flip
Slam ball hang squat clean - toss to partner
Colleen and Jerk x 5
Run 25 yards 5 pushups
Run 25 yards 5 pullups
Colleen and Jerk x 5 other arm
Same runs
Lawnmower pull snatch x 10
Same runs
Other arm
Same runs
Power Clean & Jerk
Same runs
Other arm
Same runs
3 x skin the cat
5 toes to bar
5 knees to elbows
5 roller
10 hollow rock
x 2
Team tire flips - jump in and out of tire after each flip
Slam ball hang squat clean - toss to partner
Colleen and Jerk x 5
Run 25 yards 5 pushups
Run 25 yards 5 pullups
Colleen and Jerk x 5 other arm
Same runs
Lawnmower pull snatch x 10
Same runs
Other arm
Same runs
Power Clean & Jerk
Same runs
Other arm
Same runs
3 x skin the cat
5 toes to bar
5 knees to elbows
5 roller
10 hollow rock
x 2
Saturday, March 11, 2006
Thursday March 9, 2006
Boxing Pad Drills
4-punch blitz
add
2 skip knees
Jab - X - Hook - X
add
Duck + X Hook X
or
Jab - X - Hook
add
Duck + Hook X Hook
Thai Pad Drills
Low inside left kick
to 2 right Thai kicks
Low inside right kick
to 2 left Thai kicks
DL + Tire Jump x 3
Rage Tire
In and out of Tire to
Rage Box
Up and over box to
BB Snatch
x 5
4-punch blitz
add
2 skip knees
Jab - X - Hook - X
add
Duck + X Hook X
or
Jab - X - Hook
add
Duck + Hook X Hook
Thai Pad Drills
Low inside left kick
to 2 right Thai kicks
Low inside right kick
to 2 left Thai kicks
DL + Tire Jump x 3
Rage Tire
In and out of Tire to
Rage Box
Up and over box to
BB Snatch
x 5
Wednesday March 8, 2006
Beat the tire - sledgehammer or 15 lb Clubbell x 1 min
Tire flip + jump 2 min
Tire rage ball 1 min
x 2
Squat clean/Thruster
Pullups
Dips
5 x 5
Hot potato x 20
Around the body pass 1 min
Alternating uppercut pass x 10
2 hand swing with flip x 15
SDLHP to squat clean + press to swing + flip x 10
Tire flip + jump 2 min
Tire rage ball 1 min
x 2
Squat clean/Thruster
Pullups
Dips
5 x 5
Hot potato x 20
Around the body pass 1 min
Alternating uppercut pass x 10
2 hand swing with flip x 15
SDLHP to squat clean + press to swing + flip x 10
Tuesday March 7, 2006
DB hang squat C & J x 10 Left Arm
Run 25 yards 5 pushups
Run 25 yards 5 pullups
DB hang squat C & J x 10 Right Arm
Run pushups/pullups
DB Thruster
Run pushups/pullups
DB Snatch
Run pushups/pullups
5 balls around edge of tire from 25 to 35 lbs
One person lines up on each ball
Hang squat clean and slam plus jump
Switch with each jump for 5 full rotations
2 tire flips jump in and out
3 cleans with 115 lbs
5 swings with 52 lbs
5 ring dips
5 pullups
x 5
Run 25 yards 5 pushups
Run 25 yards 5 pullups
DB hang squat C & J x 10 Right Arm
Run pushups/pullups
DB Thruster
Run pushups/pullups
DB Snatch
Run pushups/pullups
5 balls around edge of tire from 25 to 35 lbs
One person lines up on each ball
Hang squat clean and slam plus jump
Switch with each jump for 5 full rotations
2 tire flips jump in and out
3 cleans with 115 lbs
5 swings with 52 lbs
5 ring dips
5 pullups
x 5
Saturday March 4, 2006
SWAT Day
Colleen and Jerk + 2 box jumps holding DBs
DL 190# x 5
Tire flip and jump in and out x 4
3 cleans with 115#
6 Push Press with 95#
10 Rage Box
10 Swings
10 Wall Ball
10 Pullups
10 Ring Dips
x 2
Colleen and Jerk + 2 box jumps holding DBs
DL 190# x 5
Tire flip and jump in and out x 4
3 cleans with 115#
6 Push Press with 95#
10 Rage Box
10 Swings
10 Wall Ball
10 Pullups
10 Ring Dips
x 2
Thursday March 2, 2006
Rage Ball + Toss x 10
Rage ball + Tire Flip + Toss x 1
Helen
Eug 9:34
Keith 11:50
Loree 11:50
Monty 10:19 (2x)
Colleen and Jerk
DL 190 x 3
Tire Jump in and out
Clean 115 x 3
x 3
30 - 20 - 10 Jumping ring dips
Collen and Jerk with 2 jerks
Tire and box jumps
Rage ball 25# x 10
DB swing 52# x 10
WB x 10
Dip x 10
x 2
Rage ball + Tire Flip + Toss x 1
Helen
Eug 9:34
Keith 11:50
Loree 11:50
Monty 10:19 (2x)
Colleen and Jerk
DL 190 x 3
Tire Jump in and out
Clean 115 x 3
x 3
30 - 20 - 10 Jumping ring dips
Collen and Jerk with 2 jerks
Tire and box jumps
Rage ball 25# x 10
DB swing 52# x 10
WB x 10
Dip x 10
x 2
Tuesday February 28, 2006
Valeo Ball Bounce
Net - Ladder - Rope x 2
Tire Flip x 10
Ball Slam x 30
Little Fran 15 - 12 - 8
BB Squat Clean x 8
Colleen and Jerk x 8
Swing
SDLHP
Snatch
2 Hand C & J
2 x 10
Net - Ladder - Rope x 2
Tire Flip x 10
Ball Slam x 30
Little Fran 15 - 12 - 8
BB Squat Clean x 8
Colleen and Jerk x 8
Swing
SDLHP
Snatch
2 Hand C & J
2 x 10
Sunday, February 26, 2006
Run Training
Run Training
Eugene R. Allen
9/8/2005
Much like the advocates of various points of view in religion or politics, adherents to specific types of training methods can be most resistant to alternate methodologies. We all have our comfort zones and a background from which we have come on our way to the Nirvana that is CrossFit. My background is endurance sports as a racer in triathlons and other multi-sport races from sprint to Ironman distance and 2-day races such as the Sea2Summit which races from Vancouver to Whistler via kayak, mountain bike and run, walk or scramble. (I do that race this weekend). I believe in periodization so that you do different types of training during different times of the year and advocate very strongly that you have a base of running mileage before sharpening your performance sword with the quality miles of intervals, threshold runs and the various training whetstones that will hone your speed.
I have not invented any of what you are about to read. I have put these methods into practice and have had success with them but their origin is from books by Jack Daniels, Hal Higdon, Scott Tinley, Edmund Burke, Phil Maffetone and others. I also experimented during my 2005 race season with a CrossFit only training program and was slower in every single one of my races than in 2004. While I have brought my Helen time down to 8:30 and improved my pull-ups from around 20 to 47 this year, my long distance racing ability has suffered. I do not attribute my performance deficit to the CrossFit training, but rather my lack of sufficient distance work. Training at a very hard intensity for short periods did not properly prepare me for racing at a lower intensity but for much longer periods of hours rather than minutes.
What you will read below is what works for me, what I do. It is not carved into some tablet as the big T Truth of how to best train for running and is not likely to meet with universal approval from the CrossFit community. Others here will take a contrary view and advocate more intensity sooner and to dump the long miles. Feel free to modify and adjust this to best suit your needs. What is important is the end goal of getting David running faster over a distance of 6 miles. How to best get there will ultimately be determined by which training method creates the best training adaptations for David.
Regarding the questions from Craig’s post:
What are the major adaptations that occur for each type of running(sprints, LSD, tempo, fartlek)? Or phrased differently what types of running benifit: VO2 Max, lactic threshold, stroke volume, capillary density, mitochondria density, mitochondria efficency, stride efficency, recovery(long term and short term), fiber transformation, and muscular endurance.
VO2 Max
VO2 Max is the maximum volume of oxygen that the body can consume during intense, whole body exercise. The measure of VO2 max also measures a person’s maximum capacity for aerobic work. In trained athletes it is the delivery of the oxygen to the exercising muscles that limits VO2 max and not the ability of the muscles to use that oxygen, while in untrained or lesser trained people, the muscles fatigue before the cardiovascular system fails. The good news is that we can improve our VO2 max, the bad news is that there is a genetic limitation to that improvement. The very best runners have a high VO2 max and though this can be improved through training a low VO2 max as a starting point will only improve so far. Not everyone has the capacity to become elite runner no matter how hard they train.
There are two methods you can use to improve your VO2 max: Increased volume and increased intensity. The increase in volume must be accompanied by a maintenance of running intensity or no improvement will accrue. A more potent method of increasing VO2 max is run at an intensity of 70% of VO2 max which corresponds to a HR of 75 to 80% of your max HR. The way to do a sufficient volume of running at this level of intensity is to run intervals of 3 to 5 minutes with a recovery time equal to the time spent running. Running faster than 80% of your max HR will not improve the training effect but it will smoke you and lessen the number of repeats you can do. So the workout is half-mile repeats with a recovery time equal to whatever it took you to run the half. Not a jog but not so hard you can only do one. Start with 3 and work up to 6 or so, always stopping while you still feel as though you could do at least one more. Don’t run to failure.
Lactic Acid – Lactate Threshold – Lactate Tolerance
http://home.hia.no/~stephens/lacthres.htm
You eat carbohydrate – the liver turns it into glucose so the cells can use it – muscle fibers either use it right away or store it as glycogen. During exercise glycogen is broken back down into glucose and a sequence of enzymatic reactions occur. The glucose becomes pyruvic acid or pyruvate and will make its way to the mitochondria via the enzyme pyruvate dehydrogenase and oxidation and yield ATP for muscle contraction or it will be converted to lactic acid via the enzyme lactate dehydrogenase. ATP: Good, Lactic Acid: Bad (well, not all bad, but bad for the endurance athlete) So, which way does the that little pyruvate go? That will depend upon exercise intensity. As the intensity increases more muscle mass is called to work and thus more lactic acid is being produced. As more and/or larger muscles get involved more lactate is produced and at some point it exceeds the amount the heart, liver, kidneys and inactive muscles can take up and resythesize back into pyruvic acid to be metabolized in the mitochondria for muscle contraction or changed back into glucose. When more lactic acid is produced than the body can get rid of the Lactate Threshold has been reached.
Lactate Tolerance is to some degree your ability to tolerate the discomfort associated with continued athletic effort at or near the LT. The higher this tolerance the greater the percentage of the VO2 max an athlete can use continuously. There are a number of things that influence this tolerance:
Exercise intensity. The harder you go, the more lactate you get
Level of training. Well trained muscles with higher mitochondrial volume improves how well the muscles can metabolize lactic acid. Improved fatty acid oxidation (use of fat as a fuel at higher energy output levels while still aerobic) does not produce lactic acid and allows for much longer athletic efforts.
Muscle fiber type. Slow twitch muscle fibers produce less lactic acid that fast twitch muscles do. Training aerobically and teaching the body to race aerobically allows the body to move fast without producing lactic acid.
Distribution of workload through movement efficiency. Large muscles moving at a moderate intensity will develop less lactate than small muscles moving at high intensity. Learning to move efficiently by distributing the workload to the larger, stronger muscles and not wasting energy through inefficient movement will allow the body to remain aerobic and not produce lactic acid.
Rate of lactate clearance. Through training the amount of blood flow to the liver and kidneys will be reduced less at a given level of exercise output and allow for increased lactate removal by these organs.
In order to improve your LT you need to saturate the muscles with lactic acid which will improve the ability of your muscles to properly buffer the acid and thus deal with it more effectively. This saturation happens at around a minute of maximal or near maximal effort with near to full recovery between sets. These exercise sets would be shorter than the VO2 max sets but at a higher intensity. Run 3 to 6 x 200’s or 300’s with a recovery about twice that of the effort.
This is officially turning into a longer project than I had intended. Rather than spend the whole of my day doing this allow me to point you to some resources:
Precision Heart Rate Training by Edmund Burke
Running Tough by Michael Sandrock
Training Lactate Pulse Rate by Peter Janssen
Breakthrough Running by Running Times
Google
Also look at anything written by Jack Daniels, Hal Higdon and Jeff Galloway.
The purpose of the long runs is to prepare your body for the harder training efforts you will do on the track. I am not saying that you train slow and then suddenly race fast, but rather that you do the LSD work in order to prepare you for the faster interval training. I don’t have much of a power/strength background but with my long history of endurance training I managed to have a pretty good showing at one of the CF certification seminars during Big Phat Helen. The 800 meter first run and the 5 repeats rather than 3 suited me and I finished near the top. If you don’t want to go long, so be it. But I think you lose some very specific training adaptations with the elimination of at least some LSD work.
David, any whoever else reads this, I hope this has been at least a little helpful. Maybe Mark T. can chime in later to move this along. I have some work stuff and then packing for the Sea2Summit trip to do.
Happy running.
Eugene R. Allen
9/8/2005
Much like the advocates of various points of view in religion or politics, adherents to specific types of training methods can be most resistant to alternate methodologies. We all have our comfort zones and a background from which we have come on our way to the Nirvana that is CrossFit. My background is endurance sports as a racer in triathlons and other multi-sport races from sprint to Ironman distance and 2-day races such as the Sea2Summit which races from Vancouver to Whistler via kayak, mountain bike and run, walk or scramble. (I do that race this weekend). I believe in periodization so that you do different types of training during different times of the year and advocate very strongly that you have a base of running mileage before sharpening your performance sword with the quality miles of intervals, threshold runs and the various training whetstones that will hone your speed.
I have not invented any of what you are about to read. I have put these methods into practice and have had success with them but their origin is from books by Jack Daniels, Hal Higdon, Scott Tinley, Edmund Burke, Phil Maffetone and others. I also experimented during my 2005 race season with a CrossFit only training program and was slower in every single one of my races than in 2004. While I have brought my Helen time down to 8:30 and improved my pull-ups from around 20 to 47 this year, my long distance racing ability has suffered. I do not attribute my performance deficit to the CrossFit training, but rather my lack of sufficient distance work. Training at a very hard intensity for short periods did not properly prepare me for racing at a lower intensity but for much longer periods of hours rather than minutes.
What you will read below is what works for me, what I do. It is not carved into some tablet as the big T Truth of how to best train for running and is not likely to meet with universal approval from the CrossFit community. Others here will take a contrary view and advocate more intensity sooner and to dump the long miles. Feel free to modify and adjust this to best suit your needs. What is important is the end goal of getting David running faster over a distance of 6 miles. How to best get there will ultimately be determined by which training method creates the best training adaptations for David.
Regarding the questions from Craig’s post:
What are the major adaptations that occur for each type of running(sprints, LSD, tempo, fartlek)? Or phrased differently what types of running benifit: VO2 Max, lactic threshold, stroke volume, capillary density, mitochondria density, mitochondria efficency, stride efficency, recovery(long term and short term), fiber transformation, and muscular endurance.
VO2 Max
VO2 Max is the maximum volume of oxygen that the body can consume during intense, whole body exercise. The measure of VO2 max also measures a person’s maximum capacity for aerobic work. In trained athletes it is the delivery of the oxygen to the exercising muscles that limits VO2 max and not the ability of the muscles to use that oxygen, while in untrained or lesser trained people, the muscles fatigue before the cardiovascular system fails. The good news is that we can improve our VO2 max, the bad news is that there is a genetic limitation to that improvement. The very best runners have a high VO2 max and though this can be improved through training a low VO2 max as a starting point will only improve so far. Not everyone has the capacity to become elite runner no matter how hard they train.
There are two methods you can use to improve your VO2 max: Increased volume and increased intensity. The increase in volume must be accompanied by a maintenance of running intensity or no improvement will accrue. A more potent method of increasing VO2 max is run at an intensity of 70% of VO2 max which corresponds to a HR of 75 to 80% of your max HR. The way to do a sufficient volume of running at this level of intensity is to run intervals of 3 to 5 minutes with a recovery time equal to the time spent running. Running faster than 80% of your max HR will not improve the training effect but it will smoke you and lessen the number of repeats you can do. So the workout is half-mile repeats with a recovery time equal to whatever it took you to run the half. Not a jog but not so hard you can only do one. Start with 3 and work up to 6 or so, always stopping while you still feel as though you could do at least one more. Don’t run to failure.
Lactic Acid – Lactate Threshold – Lactate Tolerance
http://home.hia.no/~stephens/lacthres.htm
You eat carbohydrate – the liver turns it into glucose so the cells can use it – muscle fibers either use it right away or store it as glycogen. During exercise glycogen is broken back down into glucose and a sequence of enzymatic reactions occur. The glucose becomes pyruvic acid or pyruvate and will make its way to the mitochondria via the enzyme pyruvate dehydrogenase and oxidation and yield ATP for muscle contraction or it will be converted to lactic acid via the enzyme lactate dehydrogenase. ATP: Good, Lactic Acid: Bad (well, not all bad, but bad for the endurance athlete) So, which way does the that little pyruvate go? That will depend upon exercise intensity. As the intensity increases more muscle mass is called to work and thus more lactic acid is being produced. As more and/or larger muscles get involved more lactate is produced and at some point it exceeds the amount the heart, liver, kidneys and inactive muscles can take up and resythesize back into pyruvic acid to be metabolized in the mitochondria for muscle contraction or changed back into glucose. When more lactic acid is produced than the body can get rid of the Lactate Threshold has been reached.
Lactate Tolerance is to some degree your ability to tolerate the discomfort associated with continued athletic effort at or near the LT. The higher this tolerance the greater the percentage of the VO2 max an athlete can use continuously. There are a number of things that influence this tolerance:
Exercise intensity. The harder you go, the more lactate you get
Level of training. Well trained muscles with higher mitochondrial volume improves how well the muscles can metabolize lactic acid. Improved fatty acid oxidation (use of fat as a fuel at higher energy output levels while still aerobic) does not produce lactic acid and allows for much longer athletic efforts.
Muscle fiber type. Slow twitch muscle fibers produce less lactic acid that fast twitch muscles do. Training aerobically and teaching the body to race aerobically allows the body to move fast without producing lactic acid.
Distribution of workload through movement efficiency. Large muscles moving at a moderate intensity will develop less lactate than small muscles moving at high intensity. Learning to move efficiently by distributing the workload to the larger, stronger muscles and not wasting energy through inefficient movement will allow the body to remain aerobic and not produce lactic acid.
Rate of lactate clearance. Through training the amount of blood flow to the liver and kidneys will be reduced less at a given level of exercise output and allow for increased lactate removal by these organs.
In order to improve your LT you need to saturate the muscles with lactic acid which will improve the ability of your muscles to properly buffer the acid and thus deal with it more effectively. This saturation happens at around a minute of maximal or near maximal effort with near to full recovery between sets. These exercise sets would be shorter than the VO2 max sets but at a higher intensity. Run 3 to 6 x 200’s or 300’s with a recovery about twice that of the effort.
This is officially turning into a longer project than I had intended. Rather than spend the whole of my day doing this allow me to point you to some resources:
Precision Heart Rate Training by Edmund Burke
Running Tough by Michael Sandrock
Training Lactate Pulse Rate by Peter Janssen
Breakthrough Running by Running Times
Also look at anything written by Jack Daniels, Hal Higdon and Jeff Galloway.
The purpose of the long runs is to prepare your body for the harder training efforts you will do on the track. I am not saying that you train slow and then suddenly race fast, but rather that you do the LSD work in order to prepare you for the faster interval training. I don’t have much of a power/strength background but with my long history of endurance training I managed to have a pretty good showing at one of the CF certification seminars during Big Phat Helen. The 800 meter first run and the 5 repeats rather than 3 suited me and I finished near the top. If you don’t want to go long, so be it. But I think you lose some very specific training adaptations with the elimination of at least some LSD work.
David, any whoever else reads this, I hope this has been at least a little helpful. Maybe Mark T. can chime in later to move this along. I have some work stuff and then packing for the Sea2Summit trip to do.
Happy running.
Thursday, February 23, 2006
Big Man's Misery
Slam Ball/Med Ball Toss/Valeo Ball Bounce in a circle for 3 minutes
Row
Ring Dips
Pullups
Ring Pushups
Straight through for 3 sets of 8 reps each
KB or DB Clean + 3 Jerks for 20 reps each arm
Slam Box (D-ball squat clean, jerk, slam to box jump)
190 lb DL x 3 reps + box jump
Ring dips x 5
Pullups x 5
Ring Pushups x 5
Straight through for 6 rotations
Row
Ring Dips
Pullups
Ring Pushups
Straight through for 3 sets of 8 reps each
KB or DB Clean + 3 Jerks for 20 reps each arm
Slam Box (D-ball squat clean, jerk, slam to box jump)
190 lb DL x 3 reps + box jump
Ring dips x 5
Pullups x 5
Ring Pushups x 5
Straight through for 6 rotations
Tuesday, February 21, 2006
Benefits of OLYMPIC LIFTS for Athletes
Arthur Drechsler, author of the single most important book ever written on Olympic weightlifting (The Weightlifting Encyclopedia, A is A Communications, New York, 1997), hit the nail on the head. Speaking about the unique value of the Olympic lifts for athletes, Drechsler listed eight benefits unavailable to those using machines:
The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.
In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
The athlete learns to receive force from another moving body effectively, and becomes conditioned to accept such forces.
The athlete learns to move effectively from an eccentric contraction to a concentric one.
The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
The Olympic lifts are simply fun to do.
IS OLYMPIC LIFTING SAFE?
There is a startling bit of information that was not brought to light until recently. The chances of injury, both during and as a result of training on machines, is far greater than while lifting free weights while standing on your own two feet. Now I must admit that, at first, this seemed odd to me. Most of us in Sports Performance Business simply assumed that machines offered the user a bit more safety than free weights! You know, limited range of movement, carefully hidden moving parts, total lack of ballistic stress, and so forth. Not so, according to these relatively recent research findings:
Weightlifters [Olympic style] have less than half the injury rate per 100 hours of training than do those engaged in other forms of weight training; 17 vs 35. (Hamill, B. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength and Conditioning Research, 8(1):53-57.1994)
Retired Olympic weight lifters had lower lifetime incidence and prevalence of low back pain than a control group of normal active men of similar age; 23% vs. 31%. (Granhed, H. et al. “Low back pain among retired wrestlers and heavyweight lifters.” The American Journal of Sports Medicine,16(5): 530-533. 1988)
Mike Stone, et al., provided an excellent review of the research literature on this topic. The inescapable conclusion was that weightlifting is indeed the safest method of weight training. (Stone,M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. “Injury potential and safety aspects of weightlifting movements.” Strength and Conditioning. June: 15-21, 1994)
It is clear now, that Dr. O’Shea knew what he was talking about. The very forms of stress that machines force you to avoid are the ones your body not only craves because they simulate all movement on planet Earth, but absolutely requires for safety reasons, as well as performance reasons!
The mere practice of the (Olympic) lifts [the snatch and the clean & jerk as well as related lifting techniques] teaches an athlete how to explode.
The practice of proper technique in the Olympic lifts teaches an athlete to apply force with his or her muscle groups in the proper sequences.
In mastering the Olympic lifts, the athlete learns how to accelerate objects under varying degrees of resistance.
The athlete learns to receive force from another moving body effectively, and becomes conditioned to accept such forces.
The athlete learns to move effectively from an eccentric contraction to a concentric one.
The actual movements performed while executing the Olympic lifts are among the most common and fundamental in sports.
Practicing the Olympic lifts trains an athlete’s explosive capabilities, and the lifts themselves measure the effectiveness of the athlete in generating explosive power to a greater degree than most other exercises they can practice.
The Olympic lifts are simply fun to do.
IS OLYMPIC LIFTING SAFE?
There is a startling bit of information that was not brought to light until recently. The chances of injury, both during and as a result of training on machines, is far greater than while lifting free weights while standing on your own two feet. Now I must admit that, at first, this seemed odd to me. Most of us in Sports Performance Business simply assumed that machines offered the user a bit more safety than free weights! You know, limited range of movement, carefully hidden moving parts, total lack of ballistic stress, and so forth. Not so, according to these relatively recent research findings:
Weightlifters [Olympic style] have less than half the injury rate per 100 hours of training than do those engaged in other forms of weight training; 17 vs 35. (Hamill, B. “Relative Safety of Weightlifting and Weight Training.” Journal of Strength and Conditioning Research, 8(1):53-57.1994)
Retired Olympic weight lifters had lower lifetime incidence and prevalence of low back pain than a control group of normal active men of similar age; 23% vs. 31%. (Granhed, H. et al. “Low back pain among retired wrestlers and heavyweight lifters.” The American Journal of Sports Medicine,16(5): 530-533. 1988)
Mike Stone, et al., provided an excellent review of the research literature on this topic. The inescapable conclusion was that weightlifting is indeed the safest method of weight training. (Stone,M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. “Injury potential and safety aspects of weightlifting movements.” Strength and Conditioning. June: 15-21, 1994)
It is clear now, that Dr. O’Shea knew what he was talking about. The very forms of stress that machines force you to avoid are the ones your body not only craves because they simulate all movement on planet Earth, but absolutely requires for safety reasons, as well as performance reasons!
Friday, February 03, 2006
Friday February 3, 2006
DL (190#) + Box Jump
Power Clean (115#)
Swing + Snatch (52# KB)
Clean-Squat-Press (75 lb BB)
Ring Pushups
Wall Ball
Ball Slam (35)
Raced through for best time with reps of 8-6-4
Power Clean (115#)
Swing + Snatch (52# KB)
Clean-Squat-Press (75 lb BB)
Ring Pushups
Wall Ball
Ball Slam (35)
Raced through for best time with reps of 8-6-4
Thursday February 2, 2006
Fight Gone Bad
Rowing (calories)
Wall Ball (20 pounds to 10 foot target)
Sumo Deadlift High Pull (75 pound barbell)
Box Jump (20 inch box)
Push Press (75 pound barbell)
With a continuously running clock move from station to station changing exercises on the minute looking for max reps or calories at each station. Rest one minute between each 5 exercise set and repeat 3 times.
Rowing (calories)
Wall Ball (20 pounds to 10 foot target)
Sumo Deadlift High Pull (75 pound barbell)
Box Jump (20 inch box)
Push Press (75 pound barbell)
With a continuously running clock move from station to station changing exercises on the minute looking for max reps or calories at each station. Rest one minute between each 5 exercise set and repeat 3 times.
Monday January 30, 2006
Valeo Ball Bounce 2 minutes
Med Ball Throws 2 minutes
Yellow Rain 2 minutes
Slam Box
Pullups
Ring Dips
Back Extensions
V-sits
The above was done as a continued warm up for 3 sets of 8
DL + Box Jump
Pullups
Ring Dips
Hang Clean + PUsh Press
SDLHP
The above was timed and done for 10-8-6 with times ranging from 7:40 to 14:55
Med Ball Throws 2 minutes
Yellow Rain 2 minutes
Slam Box
Pullups
Ring Dips
Back Extensions
V-sits
The above was done as a continued warm up for 3 sets of 8
DL + Box Jump
Pullups
Ring Dips
Hang Clean + PUsh Press
SDLHP
The above was timed and done for 10-8-6 with times ranging from 7:40 to 14:55
Friday, January 27, 2006
Thursday January 26, 2006
One 65, one 75 and assorted lighter weight sand bags
Chest high bar in Vulcan Rack
Pick up bags and toss them over the bar for 2 min.
65 lb on barbell
5 reps each of Thruster and Snatch then with 45 lb
one hand snatch 5 with each hand
4 in a circle with one 25lb D-ball, 1 20lb Dynamax ball
Slam the D-ball, toss the Dynamax ball for height for 2 min.
35 lb D-ball 15 inch box, 25 lb D-ball 20 inch box
Partner Slam Box (Slam - Clean - Toss - Jump)
Snatch Catch
Clean Catch Press
Swing-Clean-Push Press
SDLHP (44's)
Push Press (52's)
2-Hand Swing (72)
Clean and Jerk (62)
Performed as 8-6-4
Chest high bar in Vulcan Rack
Pick up bags and toss them over the bar for 2 min.
65 lb on barbell
5 reps each of Thruster and Snatch then with 45 lb
one hand snatch 5 with each hand
4 in a circle with one 25lb D-ball, 1 20lb Dynamax ball
Slam the D-ball, toss the Dynamax ball for height for 2 min.
35 lb D-ball 15 inch box, 25 lb D-ball 20 inch box
Partner Slam Box (Slam - Clean - Toss - Jump)
Snatch Catch
Clean Catch Press
Swing-Clean-Push Press
SDLHP (44's)
Push Press (52's)
2-Hand Swing (72)
Clean and Jerk (62)
Performed as 8-6-4
Wednesday January 25, 2006
Man in the Middle
Row
Snatch (44)
Pullups
Wall Ball (20)
BB Cleans (95)
2 minutes each with 2 minutes rest in between
Rw Sn PU WB Cln Total
Tom 42 60 48 42 34 226
Brad 38 48 31 50 35 202
Keith 35 50 25 41 36 187
Eug 40 52 69 44 35 240
Row
Snatch (44)
Pullups
Wall Ball (20)
BB Cleans (95)
2 minutes each with 2 minutes rest in between
Rw Sn PU WB Cln Total
Tom 42 60 48 42 34 226
Brad 38 48 31 50 35 202
Keith 35 50 25 41 36 187
Eug 40 52 69 44 35 240
Tuesday January 24, 2006
Net - Laddere climb
Pullups
GHD Situp
Box Jump
Ring Pushups
KB Swings
Ball Slams
Done in order (from whever you start) 10-8-6
Pullups
GHD Situp
Box Jump
Ring Pushups
KB Swings
Ball Slams
Done in order (from whever you start) 10-8-6
Monday January 23, 2006
Ring Pushups
Pullups
GHD Situps
Skin the Cat
Samson Stretch
First threee done 10-8-6
Skin the cat done 3 times
Samson Stretch 10 sec/side
Air Squats 40-30-20
Power Clean 10-8-6
Leg assisted Muscle Up 10-8-6
Eugene 7:50
Alex 7:50
Jennifer 8:45
Pullups
GHD Situps
Skin the Cat
Samson Stretch
First threee done 10-8-6
Skin the cat done 3 times
Samson Stretch 10 sec/side
Air Squats 40-30-20
Power Clean 10-8-6
Leg assisted Muscle Up 10-8-6
Eugene 7:50
Alex 7:50
Jennifer 8:45
Tuesday, January 24, 2006
Saturday January 21, 2006
Tri Freak Sprint Triathlon
Fixed time race of 15 minutes per event
Goals - 750 yards swimming, 5 miles biking, 1.75 miles running
Swim time was 14 minutes to even out transition to the bikes.
Swim: .55 miles or 950 yards
Bike: 6.12 miles at 23.9 mph and 361 avg watts
Run: 1.89 miles
Fixed time race of 15 minutes per event
Goals - 750 yards swimming, 5 miles biking, 1.75 miles running
Swim time was 14 minutes to even out transition to the bikes.
Swim: .55 miles or 950 yards
Bike: 6.12 miles at 23.9 mph and 361 avg watts
Run: 1.89 miles
Thursday, January 19, 2006
Thursday January 19, 2006
Net/ladder climb x 2
Man in the middle
KB snatch 52
KB 2-hand clean/thruster
KB clean and jerk 61
KB 2-bell SDLHP 44
Reps of 10-8-6
Helen: Eug 8:50, Tom 9:25, Keith 12:02 (blue band, 44 lb KB), Brad 12:30 (black band, 44 lb KB)
Man in the middle
KB snatch 52
KB 2-hand clean/thruster
KB clean and jerk 61
KB 2-bell SDLHP 44
Reps of 10-8-6
Helen: Eug 8:50, Tom 9:25, Keith 12:02 (blue band, 44 lb KB), Brad 12:30 (black band, 44 lb KB)
Wednesday January 18, 2006
CF Warm up
Assorted KB lifts
KB Snatch 44 Pullups
KB C & J 52 Ball Slams 25
KB Clean 62 Wall Ball 20
KB 2-hand swing 52 Push Press 80
KB 1-hand thruster Box Jump
10 reps total for each event. First column done in that order. Second column done in any order and follow the event you do in the first column. eug 5:35, Tom 5:41, Chandra 7:00, Brad 7:35, Jennifer 9:36
Assorted KB lifts
KB Snatch 44 Pullups
KB C & J 52 Ball Slams 25
KB Clean 62 Wall Ball 20
KB 2-hand swing 52 Push Press 80
KB 1-hand thruster Box Jump
10 reps total for each event. First column done in that order. Second column done in any order and follow the event you do in the first column. eug 5:35, Tom 5:41, Chandra 7:00, Brad 7:35, Jennifer 9:36
Monday January 16, 2006
Net, ladder x 2
Valeo ball bounce 2 minutes
Row 500
Wall ball x 20 (20lbs)
25 pullups
20 80 lb push press
30 slams (25)
4-way box jump
2 hand KB C&J (36) x 20
TM run .25 miles
One time through for best time:
Loree 21:20, Eug 12:30, Keith 17:30, Jennifer 20:00
Valeo ball bounce 2 minutes
Row 500
Wall ball x 20 (20lbs)
25 pullups
20 80 lb push press
30 slams (25)
4-way box jump
2 hand KB C&J (36) x 20
TM run .25 miles
One time through for best time:
Loree 21:20, Eug 12:30, Keith 17:30, Jennifer 20:00
Sunday, January 15, 2006
Wednesday January 11, 2006
3 sets of single and 2-hand kettlebell swings
1 minute max cleans with 52 (47)
1 minute max jerk with 44 (49)
1 minute max snatch with 44 (48)
2 minutes rest
10-8-6 reps of:
2 hand swing with 62
double KB push press with 52's
SDLHP with 44's
1 minute max cleans with 52 (47)
1 minute max jerk with 44 (49)
1 minute max snatch with 44 (48)
2 minutes rest
10-8-6 reps of:
2 hand swing with 62
double KB push press with 52's
SDLHP with 44's
Wednesday, January 11, 2006
Tuesday January 10, 2006
B2B Tabata Squats
44 lb KB single leg, stiff legged deadlift x 8 (each leg)
44 lb KB 2 hand clean-squat-thruster x 8
44 lb KB alternating anchored snatch x 8 (each arm)
44 lb KB alternating press x 8 (each arm)
52 lb KB single leg, stiff legged deadlift (each leg)
52 lb KB 2 hand clean-squat-thruster x 8
44 lb KB 1-hand swing-clean-press x 8 (each arm)
52 lb KB 1-hand swing-clean-press x 6 (each arm)
52 lb KB 1-hand clean R arm 6-5-4, L arm 6-5-4
52 lb KB 2-hand swing 12-10-8
52 lb KB 1-hand dead hang clean 12-10-8
44 lb KB 1-hand press 10-9-8
44 lb KB 1-bell alternating lunge x 12
44 lb KB single leg, stiff legged deadlift x 8 (each leg)
44 lb KB 2 hand clean-squat-thruster x 8
44 lb KB alternating anchored snatch x 8 (each arm)
44 lb KB alternating press x 8 (each arm)
52 lb KB single leg, stiff legged deadlift (each leg)
52 lb KB 2 hand clean-squat-thruster x 8
44 lb KB 1-hand swing-clean-press x 8 (each arm)
52 lb KB 1-hand swing-clean-press x 6 (each arm)
52 lb KB 1-hand clean R arm 6-5-4, L arm 6-5-4
52 lb KB 2-hand swing 12-10-8
52 lb KB 1-hand dead hang clean 12-10-8
44 lb KB 1-hand press 10-9-8
44 lb KB 1-bell alternating lunge x 12
Monday January 9, 2006
0500 in Kennewick, Washington for a SWAT school, staying at a Best Western. I brought 5 kettlebells - 2-44's, 2-52's and a 62. We ran a mile and a half to warm up and then did a modified Helen. During a pre-run area check I found that the Home Depot across the street from the hotel had the perfect pull-up bars. Next time you go to a Home Depot check out the cart racks. They are made out of aluminum tubes and HD orange plastic sides. The run to the pullup bars was about 300 yards and once there we cranked out the 12 pullups and then ran back to the hotel awning for the swings: 21 with the 52 and 25 with the 44. After the 3 trips I stopped the clock at 14:15, Glen at 17:14, Chris at 17:26 and Mark at 18:00.
Saturday, January 07, 2006
Friday January 6, 2005
Rage Box 15, 25, 35 and 3 boxes for 6 reps each
12, 15, 15 lb med balls underhand/overhand toss 2 mins
185 lb DL + Box Jump
2 KB (36) clean, thruster box step (KBs overhead)
Clean-Push Press-Front Squat-Thruster (80lb)
Power Clean (115 lb)
Push Press (85)
Storm through with reps of 10-8-6
12, 15, 15 lb med balls underhand/overhand toss 2 mins
185 lb DL + Box Jump
2 KB (36) clean, thruster box step (KBs overhead)
Clean-Push Press-Front Squat-Thruster (80lb)
Power Clean (115 lb)
Push Press (85)
Storm through with reps of 10-8-6
Wednesday January 4, 2005
Rage Box 15, 25, 35 lb balls with 3 different boxes.
Rotate through with 6 reps at each box
Yellow Rain - 15, 25, 35 lb balls thrown underhand
with each ball, then overhand with each ball, repeating
as quickly as possible for 2 minutes
Rage Box
KB Swing (52)
Ring Dips
DL + Box Jump
Pullups
Ring Pushups
Straight through each with reps of 10-8-6
Eug 9:04, Tom 10:02, Brad 11:42, Jennifer 13:30, Benda 14:45
Keith 15:10
Rotate through with 6 reps at each box
Yellow Rain - 15, 25, 35 lb balls thrown underhand
with each ball, then overhand with each ball, repeating
as quickly as possible for 2 minutes
Rage Box
KB Swing (52)
Ring Dips
DL + Box Jump
Pullups
Ring Pushups
Straight through each with reps of 10-8-6
Eug 9:04, Tom 10:02, Brad 11:42, Jennifer 13:30, Benda 14:45
Keith 15:10
Monday, January 02, 2006
Monday January 2, 2006
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight, bench press: body weight, clean: ¾ body weight
Set up three bars and storm through for time.
Adjust weights according to ability to, for example, DL bodyweight, BP 3/4 bodyweight and clean 1/2 bodyweight. The weight is too light if you are able to complete each set straight through without struggle. Break up the sets as necessary, remembering you are doing this for time.
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight, bench press: body weight, clean: ¾ body weight
Set up three bars and storm through for time.
Adjust weights according to ability to, for example, DL bodyweight, BP 3/4 bodyweight and clean 1/2 bodyweight. The weight is too light if you are able to complete each set straight through without struggle. Break up the sets as necessary, remembering you are doing this for time.
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