"Fitness For Life"

My Training Philosophy

2012-02-01T11:32:00.004-05:00

My approach to training is to find and use elements from a number of systems to best meet my training goals and the goals of those who come to my gym.

So what are those goals? My goals are most likely very similar to those of the average person:

To obtain and maintain better health and fitness.
To improve mobility, strength, physical skill & capacity.
To improve cardiovascular capacity.
To feel good in my body, and about my body.
To maintain my health and fitness into my senior years.
To remain functionally capable my whole life.

There is no magic formula to make this happen, just a sensibly balanced approach. By eating properly, creating the right stimulus in the gym, and then recovering properly, anyone can improve their overall health and fitness, their physical and aerobic capacity, and feel a lot better.

Friendly competition can be a good thing, but I feel too much emphasis can be placed on competition. The “clock” and “numbers on the board” become more important than form and function, resulting in poor technique and risk of injury. Also, I feel too many people get the idea that they need to drive their body into the ground on a daily basis in order to improve and compete, which results in overtraining and risk of many health issues.

I prefer more balance in my training. I am a stickler for good form, both for safety and for proper progression. I approach training with the notion that it should be a healthy way of life, with a steady rate of progression … not a means to win a competition or quickly burn out due to overtraining or injury. I believe that proper movement is more important than the “clock” or “numbers”. I believe proper strength development is what is absolutely needed to protect our body from the ravages of time. I believe proper nutrition and recovery are key components to a healthy body and mind.

“Competition” should be with oneself. The goal is to “win” at becoming healthier and more capable. We keep records of what we are doing so that we can see our own progress. We can look to others for inspiration, but we should never compare ourselves to anyone else. We are all starting from a different point in our “fitness level” and will all improve on that level at our own pace. When we can look at ourselves, see and feel those improvements, we will know we are “winning”!

February 1st / 2nd

2012-02-01T10:38:00.001-05:00

Warm Up - Mobility Drills

Strength - "In Order":

Shoulder Press - 5 sets of 3 reps (@ 90% 1RM)
Bent-Over Barbell Rows - 3 sets of 5 reps (up to 5RM)

Rest 60 - 90 seconds between sets.

MetCon - AMRAP in 10 Minutes :

5 DB/KB Power Snatches (per arm)*
5 DB/KB Push Presses (per arm)*
10 DB/KB Alternating Lunges (per arm)*
15 N-Ups

* M - (25 lb / 12 kg) to (45 lb /20 kg). W - (15 lb / 8kg) to (25 lb / 12 kg). For the lunges, hold the DB/KB in one hand, perform 10 alternating lunges. Then switch hands and perform 10 more alternating lunges.

Why You May Need to Exercise Less

2012-01-31T09:54:00.000-05:00

"Exercise is a major component of a healthy lifestyle, and the benefits of regular physical activity are well established. When adopting a Paleo lifestyle, modifying your fitness routine to include more high intensity exercise can bring great benefits to energy, body composition, and overall fitness.

However, there are many people who take their physique and physical fitness to an extreme level, particularly in the Paleo community. Certain styles of exercise take the participant to a state of physical exhaustion on a regular basis, which may do more harm than good."

Read the full article here.

January 30th / 31st

2012-01-29T20:10:00.000-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Sumo Dead Lift - 3 reps @ 90% 1RM
Rest 60 seconds
Pull Ups (Weighted) - 3 reps (up to 3RM)
Rest 90 seconds

MetCon - AMRAP in 8 Minutes :

10 Ring Dips
15 Ball Slams
20 KB Swings

Pre-Squat Hip Opener

2012-01-29T20:06:00.000-05:00

January 27th / 28th

2012-01-27T10:03:00.001-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Split Squat - 5 reps, work up to 5RM
Rest 60 seconds
Hand Stand Hold - practice
Rest 60 seconds

MetCon - 5 Rounds* :

15 Dead Lifts
12 Hang Power Cleans
9 Front Squats
6 Push Presses

* Use one bar (with 60% of push press 1RM) for the circuit.

Who's "Diet" and Exercise Plan Should You Follow?

2012-01-26T08:53:00.000-05:00

The one on the right is Mark Sisson, who has a great site called Mark's Daily Apple and is the author of the Primal Blueprint. Mark encourages us to train "like a Caveman" ... sprinting and lifting heavy things.

The one on the left is Dean Ornish, M.D. He advocates a grain and vegetarian diet, with complete avoidance of meat, fish, poultry and all fats (including avocados, olives, nuts and seeds). Dean encourages us to use "long, slow exercise that uses body fat for fuel".

Who do you think looks (and IS) healthier? Who do you suppose is more physically capable and will continue to be in their 60's, 70's, 80's?

My money is on Mark Sisson! I have been following Mark's advice for 6 years and I can attest to the effectiveness of the "primal lifestyle".

And as for the claim that the consumption of meat and (healthy) fat will increase the possibility of cardiovascular disease ... I say "B.S."! My cholesterol levels and cardiovascular health have never been better.

January 25th / 26th

2012-01-25T08:50:00.000-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Back Squat - 3 reps @ 85% 1RM
Rest 60 seconds
Dumbbell Shoulder Press - 5 reps @ tempo [30X1]
Rest 60 - 90 seconds

MetCon - Tabatas (20 sec work, 10 sec rest), 6 sets of each* :

Push Ups
Hollow Rocks
Air Squats
Superman Rocks

* Complete 6 sets of push ups, then hollow rocks, then squats, and finally superman rocks. No additional rest between exercises.

January 23rd / 24th

2012-01-22T19:41:00.002-05:00

Warm Up - Mobility Drills

Strength - "In Order", 5 Sets of each:

Push Press - 3 reps (@ 85% 1RM)
Hang Power Clean - 3 reps (@ 85% 1RM)

Rest 90 seconds between sets.

MetCon - 3 Rounds (In Intervals of 30 sec work, 10 sec rest)* :

Row (sub Sumo Dead Lift High Pulls, M-75, W-45)
Burpees
Pull Ups
Box Jumps
Battling Ropes (sub KB Swings)
Sit Ups
Rest (40 seconds rest between rounds)

* 30 seconds of rowing, rest 10 seconds, then 30 seconds of burpees, rest 10 seconds, etc., etc., etc. Rest 40 seconds between rounds.

What is Inflammation?

2012-01-21T12:59:00.000-05:00

"There’s that word again: inflammation. It pops up quite often in our circles, usually playing either the starring role, absolutely killing it as a supporting actor, or stealing the show with a cameo appearance in some malady or another. Heart disease, obesity, depression, arthritis (and any -itis, really), autoimmune diseases, insulin resistance ... "

Read the full article from Mark's Daily Apple.

January 20th / 21st

2012-01-20T13:11:00.001-05:00

Warm Up - Mobility Drills

Strength - "In Order", 5 Sets:

Bench Press - 5 sets of 5 reps (up to 5RM)
(Weighted) Chin Ups - 5 sets of 5 reps (up to 5RM)

MetCon - 21, 18, 15, 12, 9, 6 Reps of:

DB Sumo Dead Lift High Pulls
DB Push Presses
DB Alternating Lunges
N-Ups (weighted)

The Worst Piece of Exercise Equipment You Can Use

2012-01-20T09:27:00.000-05:00

DANGER! Avoid this contraption!

"The main attraction of the Smith machine - especially to new lifters - is its safety factor. With no need for a spotter, lifters feel more secure using heavier weights than they would if they were lifting free weights. Aside from safety, the locked-in vertical movement of the weight up and down the guide rods seems to provide the new lifter with the feeling that his/her lifting form will be better than lifting free weights.

On the surface this sounds perfect. But as you'll soon see, the Smith machine promotes poor lifting form and puts the lifter in more danger than a traditional power cage."

Read the full article here.

Years ago, when I didn't know any better, I used this piece of equipment and was injured. It may look "safe", but it is actually one of the most dangerous pieces of equipment ever contrived as it does not allow the body to move naturally. It forces the joints into compromised positions and will cause long term pain and injury ... guaranteed!

Paleo Diet Flowchart

2012-01-18T13:21:00.000-05:00

January 18th / 19th

2012-01-18T11:18:00.000-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Front Squat - 5 reps (@ 80% 1RM)
Rest 60 seconds
GHD Hip Extension - 5 reps, tempo [40X1]
Rest 90 seconds

MetCon - AMRAP in 8 min:

3 Thrusters (70% of Push Press 1RM)
6 Knees-to-Elbows
12 KB Swings

Prioritize Your Weaknesses

2012-01-16T11:17:00.000-05:00

"I understand many of you want to simply crush ‘wods’ day in and day out but this is a recipe for disaster. No athlete in the world pushes themselves ‘all year’ long. A smart athlete prioritizes his/her weaknesses and makes a plan. Tackling each problem before moving onto the next, day in and day out."

- Coach Tyler Touchette (Caveman Strong)

January 16th / 17th

2012-01-15T18:23:00.001-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Dead Lift - 5 reps (increase each set, 65%, 70%, 75%, 80%, 85% 1RM)
Rest 60 seconds
Ring Dips - 5 reps, tempo [30X2]
Rest 90 seconds

MetCon -
AMRAP in 5 min:

5 KB Snatches (per arm)
5 Walk-Out Push Ups

Rest 2 minutes

AMRAP in 5 min:

10 Ball Slams (heavy)*
15 Hollow Rocks

* If no Slam Balls available, sub heavy KB Swings

8 Signs You Are Overtraining

2012-01-15T09:53:00.000-05:00

1. You repeatedly fail to complete your normal workout.

2. You’re losing leanness despite increased exercise.

3. You’re lifting/sprinting/HIITing hard every single day.

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.

6. Your joints, bones, or limbs hurt.

7. You’re suddenly falling ill a lot more often.

8. You feel like crap the hours and days after a big workout.

"No activity is worse than some, while too much may be worse than none at all. The ideal lies somewhere in between – though not necessarily in the middle, but rather smack dab in the “just enough” section."

Read the full article here.

January 13th / 14th

2012-01-13T09:52:00.000-05:00

Warm Up - Mobility Drills

Skills - 5 Sets:

Overhead Squats - 5 reps @ max.50% 1RM
Superman Rocks - 10 to 15 reps

MetCon - "Chipper":

50 Double Unders*
45 Air Squats
40 AbMat Sit Ups
35 Ball Slams
30 Push Ups
25 KB Swings
20 Alternating Lunges
15 Pull Ups
10 Burpees
50 Double Unders*

* Scale as necessary.

"Finisher" - GHD Hip Extensions - 3 sets of 10 to 15 reps

Why You Should Eat More Cholesterol

2012-01-11T17:22:00.000-05:00

"For decades now, the general American population has been neurotically avoiding cholesterol-rich foods for fear of developing heart disease, thanks to the promulgation of the unfortunate Diet-Heart hypothesis.

Those of us that follow a paleo diet are well aware by now that dietary cholesterol does not significantly affect cholesterol levels in the blood or risk for heart disease, and that there is no reason to avoid whole foods with naturally high levels of cholesterol."

Read the full article here.

January 11th / 12th

2012-01-10T17:14:00.002-05:00

Warm Up - Mobility Drills

Strength - "In Order"*

Push Press - 5 sets of 5 reps @ 75% 1RM
Hang Power Clean - 5 sets of 5 reps @ 75% 1RM

* Complete 5 sets of push presses first, then move on to the 5 sets of hang power cleans. Allow 90 seconds rest between each set of 5 reps (for both exercises).

MetCon - 5 Rounds:

5 Dead Lifts (@ 65% 1RM)
10 Burpee Lateral Jumps *
15 N-Ups

*Jump sideways over dead lift bar.

January 9th MetCon

2012-01-10T14:16:00.001-05:00

I post this so that the people I train can see me "suffer" as well! I will never ask someone to do something I am not prepared to do myself.

The 30" box jumps turned out to be the biggest challenge. After the back squat strength work, and along with the sumo dead lift high pulls and push presses prior to the box jumps, my legs had a lot less "jump" to them and it took maximum effort each rep to make sure I made it on top of the box.

For this particular training session I was not feeling my best and definitely struggled more than I might have normally. However, I felt great afterwards! :)

Scale Subterfuge: Does Body Weight Matter?

2012-01-09T09:28:00.001-05:00

"I think most weight loss experts would agree that, in general, humans need to eat less and move more. That being said, the strategies preached by many popular weight loss programs are pretty pathetic.

Most calorie-restricted diets operate under a “the more weight you lose each week, the better” premise (Weight Watchers and The Biggest Loser, I am looking squarely in your direction).

In other words, no distinction is made whether you lose appreciable amounts of fat or muscle. Unfortunately, just cutting calories in the absence of resistance training tends to result in the condition where you also wind up losing a considerable amount of muscle mass. This is not good."

Read the full article here.

(Re-posted from May 11, 2011)

January 9th / 10th

2012-01-08T14:21:00.001-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Back Squats - 5 reps @ 75% 1RM
Rest 60 seconds
Ring Push Ups - 5 reps, tempo [40X2]
Rest 90 seconds

MetCon - 7 Rounds (10 Minutes Max):

5 Sumo Dead Lift High Pulls *
5 Push Presses *
5 Box Jumps (M - 24" to 30", W - 20" to 24")

* Use 60% of push press 1RM

Make Health & Fitness "Big Rocks"

2012-01-07T16:30:00.001-05:00

One day, an expert in time management was speaking to a group of business students and, to drive home a point, used an illustration those students will never forget.

As he stood in front of the group of high-powered overachievers he said,

"Okay, time for a quiz" and he pulled out a one-gallon, wide-mouth mason jar and set it on the table in front of him. He also produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar.

When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class yelled, "Yes."

The time management expert replied, "Really?" He reached under the table and pulled out a bucket of gravel. He dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks. He then asked the group once more, "Is the jar full?"

By this time the class was on to him. "Probably not," one of them answered.

"Good!" he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in the jar and it went into all of the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" "No!" the class shouted.

Once again he said, "Good." Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked at the class and asked, "What is the point of this illustration?"

One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard you can always fit some more things in it!"

"No," the speaker replied, "that's not the point. The truth this illustration teaches us is: If you don't put the big rocks in first, you'll never get them in at all."

What are the 'big rocks' in your life, time with your loved ones, your education, your dreams, a worthy cause, teaching or mentoring others? Remember to put these big rocks in first or you'll never get them in at all. So, tonight, or in the morning, when you are reflecting on this short story, ask yourself this question: What are the 'big rocks' in my life? Then, put those in your jar first.

You Know What I'm Sayin'?

2012-01-06T14:12:00.001-05:00

January 6th / 7th

2012-01-06T10:04:00.000-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Walking Lunges - 5 reps per side @ 60% *
Rest 60 seconds
KB Windmill - 4 reps per side
Rest 60 seconds

* Use dumbbells, kettle bells or barbell (on shoulders). 60% means relatively light so as not to approach failure.

MetCon - AMRAP in 10 Minutes:

10 DB Split Cleans (alternating sides) *
10 DB Push Presses *
10 Box Jumps
10 Ab Wheel Rollouts / Knees-to-Elbows

* Use dumbbells totaling 40% of push press 1RM.

The Chicken Which Should be Banned

2012-01-05T09:52:00.000-05:00

"Do you put dimethylpolysiloxane, an anti-foaming agent made of silicone, in your chicken dishes?

How about tertiary butylhydroquinone (TBHQ), a chemical preservative so deadly that just five grams can kill you?

These are just two of the ingredients in a McDonalds Chicken McNugget. Only 50 percent of a McNugget is actually chicken. The other 50 percent includes corn derivatives, sugars, leavening agents and completely synthetic ingredients."

Read the full article here.

January 4th / 5th

2012-01-04T08:28:00.003-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Sumo Dead Lift - 8 reps @ 60% 1RM
Rest 60 seconds
DB/KB Bench Press - 5 reps, tempo [3111]
Rest 60 seconds

MetCon - AMRAP in 10 Minutes:

5 Pull Ups (sub - ring / body rows)
10 Push Ups
15 Squats
15 AbMat Sit Ups

January 2nd / 3rd

2012-01-02T10:41:00.000-05:00

Warm Up - Mobility Drills

Strength - "Superset", 5 Sets:

Shoulder Press - 8 reps @ 60% 1RM
Rest 60 seconds
Pull Up - 5 reps, tempo [3111]
Rest 60 seconds

MetCon - AMRAP in 10 Minutes:

5 Burpees
10 Ball Slams
15 KB Swings

Happy New Year!

2012-01-02T10:34:00.001-05:00

Set Realistic Goals for the New Year

2011-12-28T09:40:00.002-05:00

The New Year is approaching, along with the inevitable wave of New Year's Resolutions of improved health and fitness. Although this is a good thing, many people approach these resolutions with unrealistic goals.

People are influenced by the media and the mainstream "fitness' industry, who make their fortunes SELLING people the IDEA of fitness (and beauty). These industries don't really care about your goals or your success, they only want to convince you these things are easily attainable (in six easy weeks) and take your money.

Inevitably, people "fail" chasing the dreams they are sold and get down on themselves, believing that there may be something "wrong" with them ... or they just need to try a different (marketed) idea!

Truth is, their only failure was allowing themselves to be sold the idea that they could end up looking like a movie star and that it would be easily attainable.

It's not that easy! Success with most things takes time, hard work, commitment and dedication. Fitness is a long term (lifetime) pursuit, not a "quick fix". It also takes realistic goals. Not everyone can look like a movie star, but everyone can make improvements to their health and fitness. The healthier and fitter a person becomes, the more they look it! Make health and fitness a lifestyle choice. If you make the commitment and give it your best effort, it will be worth it!

Read this excellent article from Blair Morrison.

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The Kettle Bell Clean

2011-12-21T17:46:00.001-05:00

Shawn Mozen, of Agatsu, explains how to avoid banging your arm with the kettle bell.

Happy Holidays

2011-12-18T15:33:00.000-05:00

The gym will be closed from December 17th - January 2nd.

The past year has been great. Many new faces at "RixFit", all working hard together and making steady progress. I want to thank you all for your support and dedication. It is my pleasure to work with you and I look forward to continuing in the New Year.

It's time for all to take a holiday break from high intensity training and enjoy some time with friends and loved ones. Consider it "recovery" time. Spoil yourselves a little. The New Year will bring new challenges and opportunities for further progress.

Cheers!

30 Things to Stop Doing to Yourself

2011-12-16T14:31:00.000-05:00

"When you stop chasing the wrong things you give the right things a chance to catch you."

Read the full article here.

December 14th / 15th

2011-12-14T11:00:00.001-05:00

Warm Up - Mobility Drills

Strength -
A) Hang Power Snatch (3,3,3,3,3) *
B) Romanian Dead Lift (8,8,8,8)
* Work up to a 3 RM

MetCon - AMRAP in 7 Minutes:

10 One-Arm KB / DB Overhead Squats (5/side)
10 Ring Dips
15 KB Swings

Lesson Learned

2011-12-12T09:30:00.002-05:00

On Friday (December 9th), I did a full round of Tabata pull ups. 8 sets of 20 seconds work, 10 seconds rest. It was the first time I have done Tabata pull ups. I never really liked the idea of using the Tabata protocol for pull ups, but I thought it was about time I gave it a try. My rep count was 13, 12, 11, 10, 10, 9, 9, 9 ... for a total of 83 reps. It seemed like a "good idea" at the time, but it turned out to be a mistake.

I had not done high-rep pull ups in a while. Sure, I have included them in circuits, but in low numbers. The last time I did 80 pull ups in a circuit was two months ago, and that was part of a 15 minute circuit.

The Tabata protocol is of a much higher intensity. Doing 83 explosive, kipping pull ups in a 4 minute time frame caused a great deal of stress to my elbow flexors. I spent the weekend in pain, unable to fully extend my arms. No amount of icing, heating, stretching, massaging, etc. has helped (though I may have waited too long to start that). I am still in pain today and expect that it will be a few more days until I can do any real work again with my arms!

The last time I did this was in August 2010, when I participated in a workout at a Crossfit gym and the MetCon included high-rep pull up intervals. I was in pain for days after that one too.

The lessons I have learned from these two experiences are:
1) Build up the high rep training over a period before doing something like this again.
2) Tabata pull ups may be "over kill" and not worth doing again.

I have done Tabatas with other movements, and not experienced this kind of result. Due to the ballistic nature of kipping pull ups and the stress it puts on the (smaller) elbow joint, it may be better to limit it to smaller doses ... and not done in a Tabata format.

When I think about it, I can't see the functional need to do high rep pull ups or how that ability would be useful in a real world scenario! Better to be able to do weighted pull ups ... THAT would be functional.

Having said that, I may try the Tabata format again with pull ups, but limit it to 4 sets instead of 8. Perhaps, alternate a set of pull ups with a set of push ups for a total of 4 sets each. However, I will not put this kind of stress on my elbow flexors again. It's just not worth it!

December 12th / 13th

2011-12-11T14:36:00.002-05:00

Warm Up - Mobility Drills

Strength -
A) Push Press (3,3,3,3,3) *
B) Front Squat (3,3,3,3,3) *
* Work up to a 3 RM

MetCon - AMRAP in 7 Minutes:

10 KB / DB Power Snatches (5/side)
10 Walk-Out Push Ups
15 Ball Slams

The Single Best Thing For Our Health

2011-12-09T14:05:00.001-05:00

December 9th / 10th

2011-12-09T13:56:00.002-05:00

Warm Up - Mobility Drills

Strength -
A) Split Jerk (3,3,3,3,3) *
B) Hang Power Clean (3,3,3,3,3) *
* Work up to a 3 RM

MetCon - 21-15-9 Reps* of:

Pull Ups
N-Ups
Push Ups (Clapping)
Jumping Lunges (per side)

* 21 reps of each on the 1st round, 15 reps on the 2nd round, 9 reps on the 3rd round. May scale using 18-12-6 reps, or as needed

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December 7th / 8th

2011-12-06T22:08:00.003-05:00

Warm Up - Mobility Drills

Strength - "Superset" : 5 Rounds of:

Shoulder Press - 5 reps, using 75% 1RM
Rest 60 seconds, then
Chin Ups - 5 reps, [tempo - 31X1]
Rest 60 seconds

MetCon - 5 Rounds:

5 Hang Power Cleans *
10 Front Squats *
15 AbMat Sit Ups
15 Box Jumps (M-20", W-16")

* Use 60% of front squat 1 RM.

Burpee Skill Transfer

2011-12-06T14:32:00.000-05:00

Most people hate Burpees. They're tough! However, they develop strength, explosiveness and endurance.

Developing your skill in the Burpee will not only make Burpees "easier", but that skill can be transferred to other movements. Spending some time developing each component of the Burpee will have a big pay-back!

Watch this series from Carl Paoli (GymnasticsWod), practice the skills he demonstrates, and you may actually start looking forward to seeing Burpees in the workout!

Part 1

Part 2

Part 3

Part 4

Part 5

Part 6

Handstand Push Up (Kipping)

2011-12-05T13:40:00.000-05:00

December 5th / 6th

2011-12-05T11:41:00.002-05:00

Warm Up - Mobility Drills

Strength - "Superset" : 5 Rounds of:

Dead Lift - 5 reps, using 75% 1RM
Rest 60 seconds, then
Ring Dips - 5 reps, [tempo - 40X2]
Rest 60 seconds

MetCon - 3 Rounds, 1 minute each:

Renegade Rows
KB Swings
Burpees
Rest

A Preview

2011-12-01T09:13:00.000-05:00

November 30th / December 1st

2011-11-30T08:44:00.002-05:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Overhead Squat - 6 to 8 reps, using 65% 1RM [tempo - 2111]
Rest 60 seconds, then
Knees-to-Elbows or Toes-to-Bar - 5 reps, [tempo - 3012]
Rest 60 seconds

MetCon - AMRAP in 12 minutes:

5 Pull Ups
10 DB Thrusters *
15 Hollow Rocks
20 Double Unders

*Use 40% (total) of push press 1RM (20% per dumbbell)

Free Your Feet

2011-11-30T08:35:00.001-05:00

"Think those expensive running shoes are protecting your wheels from damage when you’re getting your cardio on? Not so, say some studies. All that cushioning may be causing your feet more harm than running barefoot. In fact, according to XRay Technician Schools, running in running shoes may exert more strain on your joints than walking in high-heeled shoes."

Read the full article here.

Rix November 29th "WOD"

2011-11-29T14:30:00.001-05:00

MetCon - 4 Intervals of:

50 Double Unders
10 Strict Pull Ups (no kipping)
10 Piked Push Ups (scaled handstand push up, with feet on 36" box)
10 Dead Lifts - 225 lbs (65% 1RM)

1st Interval - 1:43 (unbroken)

Rest 2 minutes

2nd Interval - 1:56 (pull ups broken - 8,2)

Rest 2 minutes

3rd Interval - 2:40 (double unders broken - tripped twice, pull ups broken - 4,2,2,2)

Rest 3 minutes

4th Interval - 2:54 (pull ups broken - 3,2,2,1,1,1, dead lifts broken - 5,5)

A tough, anaerobic challenge, with the strict pull ups being the major stumbling block. Kipping would have been "easier" .... I would have been able to do those unbroken.

This workout was much harder than expected. Everything leading up to the dead lifts was meant to raise the heart rate and make the heavy dead lifts a major challenge ... having to do them in an anaerobic state (lacking oxygen).

It certainly did the trick! By the time I got to the dead lifts, all the oxygen and blood was rushing to the upper body (due to the demands of the double unders, pull ups and pike push ups), especially from being upside down in the pike push ups! Everything rushed to the head, and then I had to stand up and pick up a "heavy" weight. Although 225 lbs was relatively light for the dead lifts (65% 1RM), I had to use pretty much 100% effort to complete the 10 reps.

Mission accomplished! After the dead lifts I was gasping for air and it took me a good minute to get my breathing back to normal!

Saturated Fat Does NOT Make You Unhealthy

2011-11-28T10:55:00.001-05:00

"According to a new study in the prestigious Journal of Clinical Nutrition in which researchers examined data from 21 different studies from across the world involving over 350,000 subjects, there isn’t a shred of evidence that saturated fat is associated with an increase in the risk of either coronary heart disease (CHD) or cardiovascular disease (CVD)."

Read the full article here.

November 28th / 29th

2011-11-27T17:07:00.001-05:00

Warm Up - Mobility Drills

Strength - "Superset" : 5 Rounds of:

Back (or Front) Squat - 5 reps, using 65% 1RM [tempo - 31X1]
Rest 60 seconds, then
Ring Push Ups - 5 reps, [tempo - 40X2]
Rest 60 seconds

MetCon - AMRAP in 15 minutes:

10 Hang Power Cleans *
10 Push Presses *
10 Box Jumps (M-24", W-20")
10 V-Ups

*Use 60% of push press 1RM

Avoid Alcohol to Lose Belly Fat

2011-11-25T10:44:00.000-05:00

Ditch the "Two-Four" if you want a "Six Pack"!

Read this article from Charles Poiliquin.

November 25th / 26th

2011-11-24T14:33:00.001-05:00

Warm Up - Mobility Drills, Bergner Warm Up, Overhead Squat

Skills - Olympic Lifting Techniques*:

Snatch Balance (5,5,5,5,5 @ 50% - 55% of Overhead Squat 1RM)
Split Jerk (3,3,3,3,3 @ 60% - 65% 1RM)
(Squat) Clean (3,3,3,3,3 @ 60% - 65% 1RM)
Snatch High Pull, from the Hang position (5,5,5,5,5 @ 70% - 75% of Hang Power Snatch 1RM)

* Perform all 5 sets of one exercise before moving on to the next. Each set of (3 or 5) reps should be completed every 2 minutes ... therefore, a total of 10 minutes spent on the Snatch Balance, 10 minutes on the Split Jerks, and so on....

Hand Stand Against Wall Progression (Pt.1)

2011-11-24T09:20:00.003-05:00

Details at GymnasticsWOD

Hand Stand Progressions (Pt.1)

2011-11-24T08:59:00.000-05:00

Details at GymnasticsWOD

Gymnastics Seminar

2011-11-23T15:26:00.000-05:00

I am excited to be attending this upcoming seminar in Toronto with Carl Paoli, the elite gymnast and coach from the Gymnastics WOD training site!

November 23rd / 24th

2011-11-23T11:17:00.000-05:00

Warm Up - Mobility Drills

Skills - Gymnastics Techniques:

Spend 30 minutes practicing the technique for forward roll, hand stand, hand stand to forward roll, skin-the-cat, pistol, (kipping) pull up / muscle up, hollow rock, superman rock

Circuit - 5 Rounds (NOT for time) of:

3 to 5 Pull Ups or Muscle Ups
3 to 5 Pike Push Ups
6 to 10 Pistols (alternating)
10 to 15 Hollow Rocks
10 to 15 Superman Rocks

November 21st / 22nd

2011-11-20T19:19:00.001-05:00

Warm-Up - Mobility Drills

Skills - Kettle Bell Techniques:

Spend 30 minutes practicing / refining the technique for 2 handed swing, 1 handed swing, cleans, push press, snatch, windmill

MetCon - 30 to 45 seconds each (using 1 Kettle Bell*):

2 Handed KB Swing
1 Handed KB Clean (15 - 22 sec per side)
KB Around-The-Body- Pass (clockwise)
1 Handed KB Push Press (15 - 22 sec per side)
KB Around-The-Body Pass (counter-clockwise)
2 Handed KB Swing

Rest 1 minute

1 Handed KB Swing (alternating)
Walk-Out Push Up
KB Goblet Squat
KB Sumo Dead Lift High Pull
1 Handed KB Swing (alternating)
Mountain Climbers

*M - 16kg / 20kg, W - 8kg / 12kg

"Weightless Week"

2011-11-20T19:12:00.000-05:00

The week of November 21st - 26th will be a weightless, active recovery week.

OK .... not completely weightless, because we will be working on skills with (light) kettle bells, gymnastics, and (light) Olympic lifting movements.

There will be no heavy lifting or high intensity metcons. This occasional break from high intensity training is a necessity to allow for recovery and should be done every couple of months.

However, it doesn't mean you have to sit on the couch and watch Oprah! It is a good opportunity to make it an "active recovery" and work on skills! :)

November 18th / 19th

2011-11-18T10:08:00.000-05:00

Warm Up - Mobility Drills, Turkish Get Ups

Strength - 4 "Rounds", 5 reps per side (not for time*):

One-Arm DB Bench Press
One-Arm DB Bent-Over Row
One-Leg DB Split Squat
One-Leg DB Dead Lift

*Take proper recovery time and increase weight on all exercises each round, if possible.

MetCon - 2 Rounds of AMRAP in 5 minutes (rest 1 minute between rounds):

5 Burpees
10 N-Ups
15 Double Unders

November 16th / 17th

2011-11-15T16:42:00.000-05:00

Warm Up - Mobility Drills

Strength - Back Squat (3,3,3,3,3)
* Rest 3 minutes between sets. During rest periods, perform 1 set of max chin ups.

MetCon - 21-15-9 reps of:

Sumo Dead Lift High Pulls *
Push Presses *
AbMat Sit Ups

*Use 50% of push press 1RM

November 14th / 15th

2011-11-13T13:52:00.002-05:00

Warm Up - Mobility Drills

Strength - Hang Power Snatch (3,3,3,3,3)
* Rest 3 minutes between sets. During rest periods, practice Windmills (3 reps per side).

MetCon - 5 Rounds of:

5 Hang Power Cleans *
10 Front Squats *
15 KB Swings (heavy)

*Use 50% of hang power clean 1RM

Crossfit Does Not Make You Elite

2011-11-13T10:44:00.005-05:00

In response to the article I posted yesterday ("Women: Running Into Trouble"), a friend sent me a link to an article by the same author called "Go Crossfit". (Read article here)

The author has a very low opinion of Crossfit training and the claims it makes. I have read other articles like it. I agree with some things that this author says. It is the reason I do not call my gym a Crossfit gym and is why I no longer imply that I do solely Crossfit training. I consider my training to be a strength and conditioning system with a balanced approach to overall health and fitness, incorporating various methods.

I would like to address this article on my blog (also), so here is the reply I sent to my friend:

"The thing is .... I agree with some of what he says. I have said it myself ... there are things I don't like about Crossfit and the standard Crossfit gym. That's why I do not run (nor want to run) a standard Crossfit gym.

Most of his rant is with regards to Crossfit's claim to make elite athletes by training everything at the same time and the fact that most gyms have no plan or direction with their training. Oh .. and how "crossfitters" will go to a non-crossfit gym and hog multiple pieces of equipment and take up a lot of space to do a circuit.

Also on his hit list is Crossfit's practice of showing retired elite athletes as Crossfitters and claiming Crossfit made them elite. They were elite athletes before they started Crossfit, that is why they excel AT Crossfit!

As for his definition of "WOD" (without obvious direction), that is true of most Crossfit gyms. It's hard to have a good training strategy for each person when you have a couple hundred members and running group sessions with 30+ people in each group who show up at different times of the week without a schedule .... the "unlimited membership" problem. People will choose to show up only for the workouts they like and avoid others.

For these reasons, I do not use the Crossfit branding. I do not train to be "elite", nor do I claim that I am training others to be elite. I am training for "functional" fitness, to be able to do many things well. I agree that Crossfit cannot make you elite at anything. In order to be elite at something you have to specialize in that thing. I don't want to be able to deadlift 600 lbs, but unable to do gymnastics.

Also, I am not preparing for competition, so why train that way. I am training for personal improvement. I believe that the average person is looking for the same thing, and those are the people I want to work with. If I meet someone who wants to train to compete in a certain field, I recommend they get a trainer who knows about competing in that field.

I use the general Crossfit philosophy of "train for the unknown and unknowable". I train for an overall level of fitness that will allow me to tackle life's daily physical challenges. I don't follow the main site programming, but I try to plan a good balance of physical challenges (skills, strength, conditioning) that will increase my overall physical abilities. I regard this as an evolutionary process as I continue to study other methods of training and incorporate those strategies into my training.

I find this training to be challenging and fun. Every day I look forward to going into the gym and working on different things and pushing myself for improvement. After 6 years of it, I am not the least bit bored with it and love sharing it with others. This training has done wonders for me. I make steady (small) gains month after month and am more physically capable now, at the age of 51, then I was 20 or 30 years ago. I do not consider myself to be "elite" in any way. I consider myself to be healthy! I plan to continue training this way for the rest of my life!

No other form of training has ever done that for me."

Having said all that, I would like to give Crossfit credit for how it has changed the way people are now approaching physical training in a more functional way. It was the catalyst for me and my own transformation, for which I am very grateful!

Women: Running into Trouble

2011-11-12T08:43:00.001-05:00

Studies demonstrate beyond any doubt that in women, cardio chronically shuts down the production of the thyroid hormone, T3.

Read the full article here.

"Lest We 4Get" 2011

2011-11-11T16:39:00.000-05:00

4 Rounds of:

11 Dead Lifts (160 lb)
11 Push Ups
11 Pull Ups
11 Thrusters (65 lb)
11 KB Swings (24 kg)
11 GHD Sit Ups
11 Power Snatches (65 lb)
11 Box Jumps
11 Ring Dips
11 Double Unders
11 Burpees

November 11th, 2011 WOD

2011-11-10T09:57:00.001-05:00

MetCon - "Lest We 4get" - 4 Rounds of:

11 Dead Lifts (Body Weight)
11 Push Ups
11 Pull Ups (sub: Sumo DL High Pulls - M-65 lb, W-35lb)
11 Thrusters (M-65 lb, W-35lb)
11 KB Swings (M-24 kg, W-16 kg)
11 GHD Sit Ups (sub: Knees-to-Elbows / Atomic Sit Ups with Med Ball)
11 Power Snatches (M-65 lb, W-35 lb, sub: Power Cleans)
11 Box Jumps
11 Ring Dips (sub: Regular Dips or Parallette / KB Dips)
11 Double Unders (sub: 44 Singles)
11 Burpees

Scale or sub where necessary. Keep pushing forward ... to the end!

(Results from last year)

November 9th / 10th WOD

2011-11-08T21:20:00.000-05:00

Warm Up - Mobility Drills

Strength - Push Press (3RM)
* Rest 3 minutes between sets. During rest periods, practice hanging L-Sit.

MetCon - 5 Rounds of:

10 Dead Lifts *
10 Push Ups (on Rings or Parallettes)
15 Hollow Rocks

*Use 55% to 60% of 1RM

Mobility WOD 339

2011-11-08T09:25:00.001-05:00

See more Mobility WODs here.

It's Worth it!

2011-11-07T10:56:00.000-05:00

November 7th / 8th WOD

2011-11-06T14:25:00.001-05:00

Warm Up - Mobility Drills

Strength - Sumo Dead Lift (3,3,3,3,3)
* Rest 3 minutes between sets. During rest periods, practice hand stand (push up).

MetCon - AMRAP in 7 minutes

6 Thrusters *
9 Knees-to-Elbows or V-Ups
15 Double Unders (30 for advanced)

*Use 60% of push press 1RM

2011-11-05T12:18:00.001-04:00

November 4th / 5th WOD

2011-11-03T13:42:00.000-04:00

Warm Up - Mobility Drills

Skill / Strength - Clean & Jerk *
* Perform one Clean and then two Split Jerks

MetCon - "Teamwork Chipper", in teams of 3 people, complete the following list of tasks *:

120 Dead Lifts (M - 115lb to 135lb; W- 75lb to 115 lb)
120 Burpees
120 Kettle Bell Swings (M-16kg to 24kg; W- 12kg to 16kg)
120 Hollow Rocks
120 Ball Slams (M- 20lb to 30lb; W- 10lb to 20lb)

*Only one team member is allowed to work at a time. Members take turns (breaking up the reps however is necessary) until all 120 reps have been completed. Tasks must be completed in order.

For smaller or larger teams, use a total of 40 reps (for each task) per team member (i.e. 4 person team, 160 reps per task).

2011-11-02T17:23:00.000-04:00

November 2nd / 3rd WOD

2011-11-01T17:50:00.000-04:00

Warm Up - Mobility Drills

Strength - "Superset" :

Front Squat - 5 reps, (80-85% of 1RM) [tempo - 20X1]
Rest 90 seconds, then
Ring Dips - 5 reps, [tempo - 30X1]
Rest 90 seconds

MetCon - AMRAP in 12 minutes:

5 Pull Ups*
10 Walk-Out Push Ups
15 Box Jumps (M-20", W-16")

*If unable to do pull ups, sub hang power cleans @ 50% of 1RM

Sugar, Insulin Resistance, and Fat Loss

2011-10-31T09:01:00.000-04:00

"Today I’m going to attempt to help you understand the basic biochemistry involved in fat storage and loss. I said attempt because I am a geek and this stuff gets pretty geeky, and I said basic because nearly everything I type from here forward will be a huge oversimplification of the amazing biochemical symphony taking place in these processes."

Read the full article here.

October 31st / November 1st WOD

2011-10-30T19:10:00.000-04:00

Warm Up - Mobility Drills

Strength - Hang Power Clean (5,5,5,5,5 @ 80% - 85% of 1RM)
* Rest 3 minutes between sets. During rest periods, accumulate 30 seconds of L-Sit hold.

MetCon - 5 Rounds of:

10 Sumo Dead Lift High Pulls *
10 Push Presses *
10 Squat Jumps (with sandbag, M-30lb, W-15lb)
20 AbMat Sit Ups

*Use 60% of push press 1RM

The Importance of Rest and Recovery

2011-10-28T11:09:00.000-04:00

The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Read more here.

October 28th / 29th WOD

2011-10-28T10:01:00.000-04:00

Warm Up - Mobility Drills

Skills - Spend 20 to 30 minutes Practicing:

GHD Sit Ups
Windmill
Hand Stand

MetCon - 3 Rounds, 1 Minute each:

Jumping Lunges
DB Push Presses
KB Swings
N-Ups

* Rest 1 minute between rounds. Rotate starting position each round.

Be Young, Feel Young, Redefine YOU

2011-10-27T11:11:00.000-04:00

October 26th / 27th WOD

2011-10-26T11:23:00.000-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Bench Press - 6 to 8 reps, using 70% of 1RM [tempo - 30X2]
Rest 60 seconds, then
Single Leg Romanian Dead Lift* - 5 reps per side [tempo - 3111]
Rest 90 seconds

* Focus on keeping hips square and only slightly bending the knee on the supporting leg.

MetCon - AMRAP in 10 minutes::

5 Hang Power Cleans (70% 1RM)
7 Front Squats
9 Clapping Push Ups
11 Ball Slams

2011-10-25T08:45:00.000-04:00

October 24th / 25th WOD

2011-10-23T19:30:00.001-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Overhead Squats - 6 to 8 reps, using 70% of 1RM [tempo - 3011]
Rest 60 seconds, then
Knees-to-Elbows - 6 - 8 reps [tempo - 3012]*
Rest 90 seconds

* Focus on slow, controlled lowering of knees.

MetCon - 5 Rounds of:

6 Dead Lifts (70% 1RM)
6 Rings Dips
6 Box Jumps (M-28", W-24")
18 Double Unders

October 21st / 22nd WOD

2011-10-21T09:22:00.002-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Front Squats - 6 to 8 reps, using 70% of 1RM [tempo - 3011]*
Rest 60 seconds, then
Push Ups (on rings or parallettes) - 6 - 8 reps [tempo - 5011]*
Rest 90 seconds

* Focus on slow, controlled lowering of body

MetCon - Intervals: 3 Rounds:

2 Minutes - Burpee Box Jumps (M-20", W-16")
1 Minute - Hollow Rocks
1 Minute - Rest

October 19th / 20th WOD

2011-10-19T10:39:00.001-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Dead Lift - 6 to 8 reps, using 70% 1RM [tempo - 4212]
Rest 60 seconds, then
Chin Ups - 5 reps, [tempo - 31X1]
Rest 90 seconds

MetCon - AMRAP in 8 minutes:

10 DB One-Arm Snatch (5/side) (M-35lbs, W-20lbs)
10 DB One-Arm Push Press (5/side) (M-35lbs, W-20lbs)
10 Overhead Alternating Lunges (M-45lbs, W-25lbs)*

*Use barbell or weight plate

There's More to Life than Food!

2011-10-18T14:33:00.001-04:00

"There’s absolutely no doubt that the food we eat is one of the most important factors that determines our health.

But it’s a mistake to assume that food is the only consideration that matters when it comes to health, and that all health problems can be solved simply by making dietary changes. Unfortunately, this seems to be an increasingly common assumption in the Paleo/Primal nutrition world these days."

Read the full article from Chris Kresser here.

October 17th / 18th

2011-10-16T21:56:00.001-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Shoulder Press - 6 to 8 reps, using 70% 1RM [tempo - 3002]
Rest 30 - 45 seconds, then
Back Squat (to Box) - 5 reps, using 60% 1RM [tempo - 31X1]
Rest 60 - 90 seconds

MetCon - AMRAP in 8 minutes:

15 KB Swings (M-24kg, W-16kg)
15 Ball Slams (M-20lb, W-15lb)
20 KB Around-the-Body Passes* (M-24kg, W-16kg)

*10 reps clockwise, 10 reps counter-clockwise

Wheat Belly

2011-10-12T11:32:00.000-04:00

In “Wheat Belly” Dr. William Davis, a preventative cardiologist, helps us to understand the multi-faceted, widespread and far-reaching problems with the so-called “staff of life” that has come to dominate the landscape of American food.

Read the book review here.

October 12th / 13th WOD

2011-10-11T21:55:00.001-04:00

Warm Up - Mobility Drills

Skills - Choose from:

Turkish Get Ups
Windmills
Muscle Ups

MetCon - AMRAP in 15 minutes:

5 Pull Ups
10 Push Ups
15 Squats

October 10th / 11th WOD

2011-10-10T17:13:00.000-04:00

Warm Up - Complex: 1 rep each of:

Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press (use an empty bar)

Strength - Dead Lift Speed Work*:

3 Reps on the minute, every minute, for 10 minutes (55 - 65 % of 1RM)

* Focus on technique and "explosive" hip extension.

MetCon - AMRAP in 15 Minutes:

5 Complexes* (50% of hang power clean 1RM)
20 Hollow Rocks

* Complex from the warm up. Do not put the bar down until 5 full complexes have been completed

October 5th / 6th WOD

2011-10-05T09:41:00.005-04:00

Warm Up - Mobility Drills

Strength - "Superset" :

Split Jerk - 3,3,2,2,1,1*
Rest 60 seconds, then
Pull Ups (Weighted) - 3,3,2,2,1,1*
Rest 60 - 90 seconds

* After warming up with lighter weights, go "heavy" and perform 3 reps on the 1st set, 3 reps on the 2nd set, 2 reps on the 3rd set, 2 reps on the 4th set, 1 rep on the 5th set, and 1 rep on the 6th set. Increase weight each set until reaching a 1 RM.

MetCon - 21-15-9 Reps* of:

Dumbbell Thrusters (M- 30 to 40 lb db's, W- 15 to 20 lb db's)
Kettle Bell Swings (M- 20 / 24 kg, W- 12 / 16 kg)
AbMat Sit Ups

* 21 reps 1st round, 15 reps 2nd round, 9 reps 3rd round.

Teach Children About Food So They Live Longer, Healthier Lives

2011-10-03T08:53:00.002-04:00

October 3rd / 4th WOD

2011-10-02T18:14:00.003-04:00

Warm Up - Mobility Drills

Strength -

Front Squat - 5 sets of 3 reps (rest 2 min between sets, work up to 3RM)
Windmill - 3 sets of 3 reps per side (use kettle bell or dumbbell)

MetCon - 5 Rounds:

7 Sumo Dead Lift High Pulls (M-95 lb,W-55 lb)
7 Ring Dips (sub bar dips / push ups on kb's)
7 Ball Slams (M-30 lb, W-20 lb)
7 Ab Wheel Roll Outs (sub barbell rollouts)

September 30th / October 1st WOD

2011-09-29T10:16:00.004-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 4 Rounds of:

Weighted Step Ups* - 10 reps, alternating legs
Rest 60 seconds, then
Turkish Get Ups - 6 reps, alternating sides
Rest 60 seconds

* Hold kettle bell or dumbbell in each hand and step up on a box (M-20", W-16")

MetCon - Intervals, 3 Rounds:

250m Sprint (full out)*
5 Clean & Jerks (80% of Push Press 1RM)
10 Burpees
Rest 60 seconds

*NOTE: Can't sprint? Sub 1 minute of rowing, or biking, or double unders. Whatever you choose, it must be as hard and as fast as possible!

What You Eat Affects Your Genes

2011-09-29T09:53:00.000-04:00

We all knew white rice wasnt good for us, but it turns out, the food we eat actually changes our gene expression (yeah, your GENES!), and eating white rice, prevents your body from making a chemical that helps filter out LDL cholesterol!

Read this article.

September 28th / 29th WOD

2011-09-27T10:34:00.001-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 5 Rounds of:

Power Clean - 3 reps (work up to 3RM)
Rest 60 seconds, then
L-Sit* - max hold
Rest 60 - 90 seconds

* Use kettle bells or parallettes and raise legs (without bending knees) to form a 90 degree angle. Scale by holding a knee raise.

MetCon - AMRAP in 12 minutes:

6 Pull Ups (sub: body rows or sumo dead lift high pulls - M-75,W-45)
8 DB / KB Push Presses (use 2 DBs or KBs)
12 DB / KB Squats (use both DB's and KBs)
20 Double Unders

Gymnast Core Workout

2011-09-26T10:20:00.001-04:00

Here are some great core exercises to try out:

Note: "Tuck Ups" are also known as "N-Ups / Atomic Sit Ups". "Dish Rocks" are also known as "Hollow Rocks".

September 26th / 27th WOD

2011-09-25T19:52:00.003-04:00

Warm Up - Mobility Drills

Strength - "Superset" : 5 Rounds of:

Push Press - 3 reps (work up to 3RM)
Rest 60 - 90 seconds, then
Hanging L-Sit* - max hold
Rest 60 - 90 seconds

* Hang from pull up bar and raise legs (without bending knees) to form a 90 degree angle. Scale by holding a knee raise.

MetCon - 5 Rounds for time:

6 Dead Lifts (70% 1RM)
9 Clapping Push Ups
12 Squat Jumps
15 N-Ups

Olympic WeightLifting

2011-09-22T09:23:00.002-04:00

Watch the videos on the linked pages (below) to see the proper execution of the Olympic Lifts and their supporting exercises. A wide variety of strength building and power developing exercises!

Courtesy of Catalyst Athletics.

Clean
Jerk
Snatch

September 23rd / 24th WOD

2011-09-22T08:44:00.004-04:00

Warm Up - Mobility Drills

Skills - Spend 30 minutes (10 minutes each) Practicing:

Clean
Split Jerk
Snatch

Note: Use light weight (< 50% 1RM) and work on technique.

MetCon - Tabatas* (8 sets of 20 sec. work, 10 sec. rest):

Ball Slams (no slam balls - sub kettle bell swings)
Hollow Rocks
Air Squats

*Complete 8 sets of each exercise before moving on to the next. Rest 1 minute between exercises.

Ball Slams

2011-09-21T15:59:00.001-04:00

Ball slams are an excellent exercise for developing power and as a conditioning tool. The best balls to use for slams are not medicine balls (which have a lot of bounce), but are filled with sand and barely bounce after slamming. These slam balls are also great for throwing in various ways, and come in weights from 10 lb to 100 lb! For most people, weights between 15 lb and 30 lb are best.

GOOD form and BAD form demonstrated below:

September 21st / 22nd WOD

2011-09-20T10:55:00.000-04:00

Warm Up / Skill - Bergner Warm Up (Snatch), Overhead Squat

Strength -

Overhead Squat - 5 Sets, 3 to 5 Reps, @ 80% 1RM, tempo-[2011], (rest 120 sec. between sets)

MetCon - 5 Rounds of :

5 Hang Power Cleans (70% 1RM)
15 Burpees

"Finisher" - GHD Sit Up* - 3 sets of 10 to 15 reps (rest 60 sec. between sets)

* if no GHD available, sub (strict) knees-to-elbows or (strict) toes-to-bar.

Bacon: Health Food or Devil in Delicious Disguise?

2011-09-19T15:50:00.001-04:00

Another great article on the "Myths of Healthy Eating".

“Want a truly heart-healthy breakfast? Ditch your cereal and OJ and eat bacon and eggs instead.”

- Chris Kresser, L.Ac, author of The Healthy Skeptic