Tuesday day 2 Coach Denny and his programming. :-)
Strength:
Front squats
5-5-5-5-5
Skill work:
KB snatch
Metcon:
"Blake"
4x
100 foot plate carry walking lunge 20/10kg
30 box jumps 24/20
20 wall balls 20/16lb
10 HSPU
Haha, you thought you were going to get out of it when it fell on a weekend a few weeks ago didn't you???
Tuesday, November 30, 2010
Monday, November 29, 2010
Monday 29, November 2010
Skill work:
ring pull ups (3x5) full range of motion
Strength:
Push press
3-3-3-3-3
Metcon:
"Fifty in the Clip"
50 Burpee Clean and Jerks 42.5/30kg
Use everything.....
ring pull ups (3x5) full range of motion
Strength:
Push press
3-3-3-3-3
Metcon:
"Fifty in the Clip"
50 Burpee Clean and Jerks 42.5/30kg
Use everything.....
Monday 29, November 2010
Coach Denny has an awesome week planned out for us. Nice combination short Metcons, and a grinder in there.
Strength:
Push press
3-3-3-3-3
Ring pull ups
5-5-5
Metcon:
50 in the Clip
50 burpee clean and jerks 42.5/30kg
Compare 8-27-09
Did Heavy 50 in the Clip on 5-11-10, so you can do this if you want.
50/35kg
Strength:
Push press
3-3-3-3-3
Ring pull ups
5-5-5
Metcon:
50 in the Clip
50 burpee clean and jerks 42.5/30kg
Compare 8-27-09
Did Heavy 50 in the Clip on 5-11-10, so you can do this if you want.
50/35kg
Sunday, November 28, 2010
Saturday 27, November 2010
Hope everyone enjoyed a couple if days of food and shopping, but it'd time to get back to business. Haha
Normal Saturday butt kicker of a WOD.
Metcon:
1 mile run
3x
15 thrusters (see below for weight choices)
15 wall balls 20/16
15 GHD situps
15 double unders
1 mile run
Men 60/50/40kg
Woman 40/30/20kg
Phew this was a long tedious workout, but felt great after.
Normal Saturday butt kicker of a WOD.
Metcon:
1 mile run
3x
15 thrusters (see below for weight choices)
15 wall balls 20/16
15 GHD situps
15 double unders
1 mile run
Men 60/50/40kg
Woman 40/30/20kg
Phew this was a long tedious workout, but felt great after.
Friday, November 26, 2010
Friday 26, November 2010
Ahhh the day after, how many of us went into a good old fashioned food coma? I know I had a tummy ache last night!!!
Regular hours today and through the weekend.
Strength:
Strict Press
5-5-5-3-2-5
Metcon:
"The Chief"
5x
3 minute rounds with a 1 minute rest between of
3 power cleans 60/40kg
6 push ups
9 squats
AMRAP in each 3 minute round.
Regular hours today and through the weekend.
Strength:
Strict Press
5-5-5-3-2-5
Metcon:
"The Chief"
5x
3 minute rounds with a 1 minute rest between of
3 power cleans 60/40kg
6 push ups
9 squats
AMRAP in each 3 minute round.
Thursday 25, November 2010
YES its TURKEY DAY!!!!
OPEN GYM 9 TO 12
Two workout to choose from, 2008 or 2009 Thanksgiving WOD'S
2008:
50 Turkish get ups 20% body weight
1 mile run
Orl
2009
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
OPEN GYM 9 TO 12
Two workout to choose from, 2008 or 2009 Thanksgiving WOD'S
2008:
50 Turkish get ups 20% body weight
1 mile run
Orl
2009
Turkey Twins
2x
200m backwards
25 goblet squats
25 burpees
400m run
25 kb swings
25 wall balls
400m run
25 pullups
25 Turkish get ups
200m backwards
If needed rest 1-3 minutes
Wednesday 24, November 2010
Day before Thanksgiving, throw some "sprints" in there.
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Stolen from CrossFit UNR - with a small change.
Row 250m
42 box jumps (should be parallelets)
21 push press 52.5/30kg
Row 500m
30 box jumps
15 push press
Row 750m
18 box jumps
9 push press
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
Stolen from CrossFit UNR - with a small change.
Row 250m
42 box jumps (should be parallelets)
21 push press 52.5/30kg
Row 500m
30 box jumps
15 push press
Row 750m
18 box jumps
9 push press
Tuesday, November 23, 2010
Tuesday 23, November 2010
So you may of figured out it is my week for programing, yeah!!! So happy and excited!
Strength:
Clean and jerk
3-3-3-3-3
Metcon:
800m run
50 kettlebell swings AHAP
40 goblet squats AHAP
30 turkish get ups (15 each ARM) AHAP
20 kettlebell snatch (on each ARM) AHAP
10 kettlebell waiter carries (5 passes each ARM) AHAP
800m run
I LOVE KETTLEBELLS!!!
Strength:
Clean and jerk
3-3-3-3-3
Metcon:
800m run
50 kettlebell swings AHAP
40 goblet squats AHAP
30 turkish get ups (15 each ARM) AHAP
20 kettlebell snatch (on each ARM) AHAP
10 kettlebell waiter carries (5 passes each ARM) AHAP
800m run
I LOVE KETTLEBELLS!!!
Monday, November 22, 2010
NEW YEAR NEW YOU????
Thank you John Mariotti
Sunday Story…Stuff
I have a lot of stuff. Books, cds, knick knacks, bric-a-brac, tschotkes, junk, stuff. I have tried to eliminate a lot of my stuff but it just seems to continue to multiply. I fear it may take a concerted effort on my part to really get to the bottom of all my stuff and get rid of it. It will take a decision to jettison it, to release it back from where it came. And in that release I will let go of all the things that stuff carries along with it. The memories, the little tendrils of hope and pain and success and failure. Because tied up in all that stuff is a life that has been lived. Maybe that is why all that stuff is there…it represents the life that has already gone before.
There is other stuff I am carrying around in my life. It is the stuff I carry inside of me. The stuff I have picked up over the last few decades, especially when I was a little person. This stuff I picked up to keep me safe, to keep my hopes and dreams alive, to keep me functioning in a confusing and difficult world. This stuff is the decisions I made as 5 or 10 or 15 year old about the world and the way it works. And now at 50+ years old my life is still being ruled by the decision a 5 year old made based on some event (good or bad) that happened to him.
Huh? I mean seriously…a 5 year olds decision is running my life? Think about it…Maybe one of your parents left you at that age…your 5 year old made that mean something to him or her. That child made that event mean something…love isn’t real, people who love you leave, I am not worthy of love, I don’t count. And from that meaning that child begins to live a life. And he or she makes decisions based on those meanings. And for all the years forward the decision that get made are made with that meaning in mind.
This is an integral part of our human condition…we make meaning. We create a story about events so that we can make sense of the world and understand our place in it. These stories become our stuff. And our stuff becomes more ingrained into our lives and gets really difficult to change as time goes on. That is assuming we can even recognize it as stuff. Because we train ourselves to think that this stuff is real and real important to us. We even let this stuff become who we are…it defines us.
Does your furniture define you? Does the house you live in or the car you drive create the person you are? No they don’t. The person you are defines the house and the car not the other way around. But we let this other stuff, stuff we picked up 10 or 20 or 30 years ago drive our lives and set the parameters or who we are capable of being. What if you had other stuff? What if you decided today that the stuff you are carrying around isn’t really yours anymore? What if you just took all that stuff out to the curb on trash day and left it to be taken away? Now what?
Now you get to decide who and what you are to be. You see getting rid of that other stuff…the boxes in the garage, the bags hanging around in the closet, the piles of things gathering dust on the shelves are holding space for the things that might really please you, might really bring joy and harmony to your world. Getting rid of your psychic junk does the same thing…if you create a new meaning, new story about the events in your life you are changing your past. And when you change the past you change the future. By eliminating all that old stuff you get to make room for the stuff that is going to serve the you that is here now, not the you of 45 years ago. The question is…do you dare?
Do you have the courage to recreate your life? Do you have the courage to be the person you really and truly want to be? Most of us are so in love with our stuff, so enamored of the people that our stuff has had us become that chucking that stuff away is just too frightening. This is the creation of a new you, one that does and says things in an adult way in a way that serves the integrated whole.
Do you dare become who you really want to be? What will you do without all that stuff holding you down and molding you into some person a 5 year old thought it would be safe to be? Do you really want to go on being that person? It’s safe and comfortable, granted, but is it really serving you in a way that has you living a life of optimum health and fitness? You see health and fitness isn’t just about your physical body…it is the whole package...mind, body and soul. All healthy, all fit, all working at their very highest and best.
Why not take all that old stuff and put it on the curb? Start with the physical stuff…all the junk lying around your house and garage and get rid of it….make room for stuff that will be more fun and alive. Then go upstairs in your mind and start cleaning out those old stories and ancient movie reels and make room for some new ones. Then get started on your soul. What beliefs and suppositions are you walking around with that really aren’t yours anymore. You might as well find some new ones of those too.
Riddle me this Batman…Who are you going to be when you get to be who you really ought to be?
Namaste
John
“Teaching Focus, Inspiring Transformation”
http://www.martialartsnevada.com/
Sunday Story…Stuff
I have a lot of stuff. Books, cds, knick knacks, bric-a-brac, tschotkes, junk, stuff. I have tried to eliminate a lot of my stuff but it just seems to continue to multiply. I fear it may take a concerted effort on my part to really get to the bottom of all my stuff and get rid of it. It will take a decision to jettison it, to release it back from where it came. And in that release I will let go of all the things that stuff carries along with it. The memories, the little tendrils of hope and pain and success and failure. Because tied up in all that stuff is a life that has been lived. Maybe that is why all that stuff is there…it represents the life that has already gone before.
There is other stuff I am carrying around in my life. It is the stuff I carry inside of me. The stuff I have picked up over the last few decades, especially when I was a little person. This stuff I picked up to keep me safe, to keep my hopes and dreams alive, to keep me functioning in a confusing and difficult world. This stuff is the decisions I made as 5 or 10 or 15 year old about the world and the way it works. And now at 50+ years old my life is still being ruled by the decision a 5 year old made based on some event (good or bad) that happened to him.
Huh? I mean seriously…a 5 year olds decision is running my life? Think about it…Maybe one of your parents left you at that age…your 5 year old made that mean something to him or her. That child made that event mean something…love isn’t real, people who love you leave, I am not worthy of love, I don’t count. And from that meaning that child begins to live a life. And he or she makes decisions based on those meanings. And for all the years forward the decision that get made are made with that meaning in mind.
This is an integral part of our human condition…we make meaning. We create a story about events so that we can make sense of the world and understand our place in it. These stories become our stuff. And our stuff becomes more ingrained into our lives and gets really difficult to change as time goes on. That is assuming we can even recognize it as stuff. Because we train ourselves to think that this stuff is real and real important to us. We even let this stuff become who we are…it defines us.
Does your furniture define you? Does the house you live in or the car you drive create the person you are? No they don’t. The person you are defines the house and the car not the other way around. But we let this other stuff, stuff we picked up 10 or 20 or 30 years ago drive our lives and set the parameters or who we are capable of being. What if you had other stuff? What if you decided today that the stuff you are carrying around isn’t really yours anymore? What if you just took all that stuff out to the curb on trash day and left it to be taken away? Now what?
Now you get to decide who and what you are to be. You see getting rid of that other stuff…the boxes in the garage, the bags hanging around in the closet, the piles of things gathering dust on the shelves are holding space for the things that might really please you, might really bring joy and harmony to your world. Getting rid of your psychic junk does the same thing…if you create a new meaning, new story about the events in your life you are changing your past. And when you change the past you change the future. By eliminating all that old stuff you get to make room for the stuff that is going to serve the you that is here now, not the you of 45 years ago. The question is…do you dare?
Do you have the courage to recreate your life? Do you have the courage to be the person you really and truly want to be? Most of us are so in love with our stuff, so enamored of the people that our stuff has had us become that chucking that stuff away is just too frightening. This is the creation of a new you, one that does and says things in an adult way in a way that serves the integrated whole.
Do you dare become who you really want to be? What will you do without all that stuff holding you down and molding you into some person a 5 year old thought it would be safe to be? Do you really want to go on being that person? It’s safe and comfortable, granted, but is it really serving you in a way that has you living a life of optimum health and fitness? You see health and fitness isn’t just about your physical body…it is the whole package...mind, body and soul. All healthy, all fit, all working at their very highest and best.
Why not take all that old stuff and put it on the curb? Start with the physical stuff…all the junk lying around your house and garage and get rid of it….make room for stuff that will be more fun and alive. Then go upstairs in your mind and start cleaning out those old stories and ancient movie reels and make room for some new ones. Then get started on your soul. What beliefs and suppositions are you walking around with that really aren’t yours anymore. You might as well find some new ones of those too.
Riddle me this Batman…Who are you going to be when you get to be who you really ought to be?
Namaste
John
“Teaching Focus, Inspiring Transformation”
http://www.martialartsnevada.com/
Breath Control & Dizziness
Catalyst Athletic - Greg Everett
At this point, everyone reading this I'm sure has at least a pretty good idea of how to breath (or not) during heavy lifting. However, I do see and hear some interesting interpretations, so I want to get a few things straight.
First, it's important that when you get a breath prior to a lift, you're getting a complete one; that is, you're pulling the diaphragm down, expanding the abdomen, and filling the lungs entirely. Many people, often inadvertently, fill only the chest. This fails to establish a strong base and largely defeats the purpose of the breath. Expand, fill and then tighten down without trying to hollow or suck in your abs. I find it helps to thing of pushing the abs down. This will further pressurize, tighten up all the trunk musculature, but also maintain a broad base for better stability.
This breath should be taken and the trunk set before any lifting begins. This is particularly important for the jerk. Often athletes will initiate the lift while finalizing the inhale. This prevents complete stabilization and can throw off balance considerably. Get your air, tighten down, settle into position, and only then initiate the lift. When doing multiple consecutive reps, get a new breath for each one; don't try to do a heavy set of 5 squats on a single breath. Moreover, if you're doing heavy reps, take your time between each one. Don't feel like you have to bang out 5 reps in 5 seconds. Take a few breaths at the top between each one - I promise it still counts as one set.
There are a couple reasons dizziness or light-headedness can occur. The most common is during the front squat or the clean: the athlete is not properly racking the bar and the pressure is compressing the carotid arteries, reducing blood flow to the brain. This will not only cause dizziness, but can very easily cause unconsciousness if not responded to quickly enough - it only takes about 3-4 seconds of occlusion before you're out. Keep the shoulders forward and slightly up and pull the head straight back - the bar should not be in contact with the clavicles, and should not be cutting your head off.
The other reason, which occurs independently of bar placement or even exercise, is stimulation of the vagus nerve by holding the breath and/or bearing down. Both of these actions, particularly together, can cause a reduction in heart rate and blood pressure. This reduction can be significant enough to cause dizziness and unconsciousness. You can easily feel the effect of holding your breath on heart rate: Find your pulse, feel it for a while, then keep your fingers on it while you hold your breath for a few seconds; you'll feel an almost immediate reduction in pulse rate. These things are a couple of a collection of vagal manuevers used in medicine to control tachycardia.
If during any exercise you start to feel dizzy, develop tunnel vision or the like, immediately stop and take a knee. Occasionally you will recover enough to complete the lift, but if you're light-headed enough, your judgment will no longer be sufficient to determine whether or not you're able to, and this is when you get yourself into trouble. I have seen more than one lifter pass out during a clean recovery; luckily, none of these have resulted in serious injury, but the potential for injury should be obvious. Don't be stupid
At this point, everyone reading this I'm sure has at least a pretty good idea of how to breath (or not) during heavy lifting. However, I do see and hear some interesting interpretations, so I want to get a few things straight.
First, it's important that when you get a breath prior to a lift, you're getting a complete one; that is, you're pulling the diaphragm down, expanding the abdomen, and filling the lungs entirely. Many people, often inadvertently, fill only the chest. This fails to establish a strong base and largely defeats the purpose of the breath. Expand, fill and then tighten down without trying to hollow or suck in your abs. I find it helps to thing of pushing the abs down. This will further pressurize, tighten up all the trunk musculature, but also maintain a broad base for better stability.
This breath should be taken and the trunk set before any lifting begins. This is particularly important for the jerk. Often athletes will initiate the lift while finalizing the inhale. This prevents complete stabilization and can throw off balance considerably. Get your air, tighten down, settle into position, and only then initiate the lift. When doing multiple consecutive reps, get a new breath for each one; don't try to do a heavy set of 5 squats on a single breath. Moreover, if you're doing heavy reps, take your time between each one. Don't feel like you have to bang out 5 reps in 5 seconds. Take a few breaths at the top between each one - I promise it still counts as one set.
There are a couple reasons dizziness or light-headedness can occur. The most common is during the front squat or the clean: the athlete is not properly racking the bar and the pressure is compressing the carotid arteries, reducing blood flow to the brain. This will not only cause dizziness, but can very easily cause unconsciousness if not responded to quickly enough - it only takes about 3-4 seconds of occlusion before you're out. Keep the shoulders forward and slightly up and pull the head straight back - the bar should not be in contact with the clavicles, and should not be cutting your head off.
The other reason, which occurs independently of bar placement or even exercise, is stimulation of the vagus nerve by holding the breath and/or bearing down. Both of these actions, particularly together, can cause a reduction in heart rate and blood pressure. This reduction can be significant enough to cause dizziness and unconsciousness. You can easily feel the effect of holding your breath on heart rate: Find your pulse, feel it for a while, then keep your fingers on it while you hold your breath for a few seconds; you'll feel an almost immediate reduction in pulse rate. These things are a couple of a collection of vagal manuevers used in medicine to control tachycardia.
If during any exercise you start to feel dizzy, develop tunnel vision or the like, immediately stop and take a knee. Occasionally you will recover enough to complete the lift, but if you're light-headed enough, your judgment will no longer be sufficient to determine whether or not you're able to, and this is when you get yourself into trouble. I have seen more than one lifter pass out during a clean recovery; luckily, none of these have resulted in serious injury, but the potential for injury should be obvious. Don't be stupid
Sunday, November 21, 2010
Monday 22, November 2010
"Collin"
Six rounds for time of:
Carry 50 pound sandbag 400 meters
12 Push press 52.5/35kg
12 Box jumps 24/20
12 Sumo deadlift high-pull 42.5/27.5kg
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
Strength:
Back Squats
5-5-5-3-2-5
Skill work:
Double unders - at least 50, even if one at a time! :-)
Sunday 21, November 2010
Ahhhh the end of the week, and Coach Adam gave us a nice recovery WOD.
Run 1.5 miles
or
Row 3000m
Coach Alena is back in the house next week! Yes, I have missed my programing!
Run 1.5 miles
or
Row 3000m
Coach Alena is back in the house next week! Yes, I have missed my programing!
Saturday, November 20, 2010
Saturday 20, November 2010
New Hero Wod from earlier in the week from main site.
"Blake"
4x
100 foot walking lunges 20/10kg
30 box jumps 24/20in
20 wall balls 20/16lbs
10 HSPU
"Blake"
4x
100 foot walking lunges 20/10kg
30 box jumps 24/20in
20 wall balls 20/16lbs
10 HSPU
Friday 19, November 2010
Last work week day of Coach Adams programming.
Strength:
Split jerk
1-1-1-1-1
L-sits/L-holds/L-pull ups
Metcon:
3x
3 power cleans 90/62.5kg
5 front squats 90/62.5kg
7 dead lifts 120/80kg
Strength:
Split jerk
1-1-1-1-1
L-sits/L-holds/L-pull ups
Metcon:
3x
3 power cleans 90/62.5kg
5 front squats 90/62.5kg
7 dead lifts 120/80kg
Thursday, November 18, 2010
Thursday 18, November 2010
So lots of people asking Coach Adam why the running, thought you didn't like running....
Well he doesn't, that's why it sprints. :)
Strength:
Bench press
5-5-5-3-2-5
HSPU
3X max
Metcon:
8x
200 m sprints on the 2 minute mark
Well he doesn't, that's why it sprints. :)
Strength:
Bench press
5-5-5-3-2-5
HSPU
3X max
Metcon:
8x
200 m sprints on the 2 minute mark
Wednesday 17, November 2010
Mid way through Coach Adams week, and we are on a great cycle of movements.
Strength:
Back squats
5-5-5-3-2-5
Pull up techniques
Metcon:
"Randy"
75 power snatches 35/22.5kg
Love this workout!!!!
Strength:
Back squats
5-5-5-3-2-5
Pull up techniques
Metcon:
"Randy"
75 power snatches 35/22.5kg
Love this workout!!!!
Monday, November 15, 2010
Monday 15, November 2010
Ahhh so we start Coach Adam's week of fun!!!
Strength:
Over head squats
5-5-5
Double under skill work - shooting for 50
Metcon:
4x
20 tuck jumps
10 strict pull ups
20 kettlebell swings 32/24kg
Deceiving little workout I might add!
Strength:
Over head squats
5-5-5
Double under skill work - shooting for 50
Metcon:
4x
20 tuck jumps
10 strict pull ups
20 kettlebell swings 32/24kg
Deceiving little workout I might add!
Sunday, November 14, 2010
Sunday 14, November 2010
End of Coach Chandlers week, and we have a nice little recovery WOD for the day.
Row
or
Run
5k
:-)
Row
or
Run
5k
:-)
Saturday, November 13, 2010
Saturday 13, November 2010
So far our "guest" programmers have not let us down on a Saturday. Nice one Coach Chandler!
"Nuts"
10 HSPU
15 deadlifts 112.5/80kg
25 box jumps 30/24in
50 pullups
100 wallballs 20/16lb
200 double unders
400m run with a 20/10kg plate. Carry it how ever.
"Nuts"
10 HSPU
15 deadlifts 112.5/80kg
25 box jumps 30/24in
50 pullups
100 wallballs 20/16lb
200 double unders
400m run with a 20/10kg plate. Carry it how ever.
Friday, November 12, 2010
Friday 12, November 2010
Coming to a work week close of Coach Chandlers workouts, we still have Saturday and Sunday, so no frowns.
Strength:
Front squats
1-1-1-1-1-1-1
Metcon:
AMRAP 15 mins
5 deadlifts 102.5/70kg
10 HSPU
15 wall balls 20/16lb
Strength:
Front squats
1-1-1-1-1-1-1
Metcon:
AMRAP 15 mins
5 deadlifts 102.5/70kg
10 HSPU
15 wall balls 20/16lb
Thursday, November 11, 2010
Thursdsy 11, November 2010
In honor of Veteran's Day, coach Chandler handed out a newer hero WOD.
Strength:
Push press
2-2-2-2-2
Metcon:
"Sevrin"
50 strict pullups
100 push ups - 2010 game standards
5k run
Wear a 20lb vest if you like.
Strength:
Push press
2-2-2-2-2
Metcon:
"Sevrin"
50 strict pullups
100 push ups - 2010 game standards
5k run
Wear a 20lb vest if you like.
Wednesday, November 10, 2010
Wednesday 10, November 2010
Ohhhh it's mid week, and yesterday's WOD ended up being much more of a destroyer that I thought. Now we have today!!!
Strength:
Deadlifts
5-5-5
Strict pull ups
3x max reps
Metcon:
The Walker Crippler (named by Travs after 6am class)
30 back squats 102.5/70kg
1 mile run, or 2000m row
30 back squats
1 mile run, or 2000m row
Strength:
Deadlifts
5-5-5
Strict pull ups
3x max reps
Metcon:
The Walker Crippler (named by Travs after 6am class)
30 back squats 102.5/70kg
1 mile run, or 2000m row
30 back squats
1 mile run, or 2000m row
Tuesday, November 9, 2010
Tuesday 9, November 2010
Day two of a bitching cycle of workouts!!!
Strength:
Power cleans (please see below, there are two levels for this one)
1-1-1-1-1 = 5 HEAVY single reps - this is for my advanced BBCF athletes
or
3-3-3-3-3 = 5 sets of 3 for technique work, grab a coach make sure you jump, shrug, rack. :-)
Technique/Skill:
3 sets of max rep hand stand push ups (added this due to the nature of the metcon and time)
Metcon:
4x
Row for 21 calories
15 thrusters 50/35kg
20 pull ups
Strength:
Power cleans (please see below, there are two levels for this one)
1-1-1-1-1 = 5 HEAVY single reps - this is for my advanced BBCF athletes
or
3-3-3-3-3 = 5 sets of 3 for technique work, grab a coach make sure you jump, shrug, rack. :-)
Technique/Skill:
3 sets of max rep hand stand push ups (added this due to the nature of the metcon and time)
Metcon:
4x
Row for 21 calories
15 thrusters 50/35kg
20 pull ups
Monday 8, November 2010
It is Coach Chandler's week - YES!!!!
Strength:
Back squats
5-5-5
Strict press
5-5-5
Metcon:
"Helen"
3x
400m run
21 kb swings 24/16kg
12 pull ups
Compare 10-14-10
I like to look at Helen like this, under 10 mins is good, under 9 mins is great, under 8 mins you should be laying on the ground cursing your own birth - hopefully your mothers name is not Helen. HEHE
Strength:
Back squats
5-5-5
Strict press
5-5-5
Metcon:
"Helen"
3x
400m run
21 kb swings 24/16kg
12 pull ups
Compare 10-14-10
I like to look at Helen like this, under 10 mins is good, under 9 mins is great, under 8 mins you should be laying on the ground cursing your own birth - hopefully your mothers name is not Helen. HEHE
Sunday, November 7, 2010
Sunday 7, November 2010
Holy OMG I don't know what to say after yesterdays workout, what did we have left??? Do I make it a long drawn out deathcon??? Dear Gawd NOOOOO, I need to recover.
"Jackie"
1000m row
50 thrusters 20/16kg
30 pull ups
"Jackie"
1000m row
50 thrusters 20/16kg
30 pull ups
Have a Plan - by Greg Everett
Have a Plan
This will be a short one this week, but it's an important one. In just a few words: Have a plan. I mean this with regard to everything in your life, not just your training. I also mean this in terms of multiple levels of specificity.
With anything, not having a plan means not doing as much as you can as well as you can. Without some kind of guidance, it's too easy to get off track and fail to accomplish what you've intended.
The first part of planning is of course creating a goal. If you don't have a clearly defined end-point in mind, it's impossible to create a path to reach it. Something I'm just as guilty of doing as most is believing I have clear goals when in reality they are extremely vague and consequently impossible to achieve. If you can't sit down and write your goals on a piece of paper in concise, clear language, they're not goals yet; they're just ideas. Start with those ideas and keep refining them until you have a set of crystal clear goals; and remember, any set of goals must be complementary of each other; they definitely can't be contradictory. You can create goals at a few different levels related to time and specificity, e.g. monthly, quarterly and yearly. The closer the goal time to the present, the more specific the goal must be.
Once you have your goals clearly defined, you can begin charting a path to accomplishment. Again, work with different time periods. You can't create a detailed plan for something 3 years into the future; you can create a detailed plan for the next 30-90 days or so. Give yourself markers to track success along the way rather than waiting until the end of the goal period to find out what you were doing was unsuccessful. These won't be fail proof, but they will help you evaluate the effectiveness of your plan and make necessary revisions along the way to keep you on track.
Don't wait around and hope things will happen. Become pro-active and committed to making them happen.
This will be a short one this week, but it's an important one. In just a few words: Have a plan. I mean this with regard to everything in your life, not just your training. I also mean this in terms of multiple levels of specificity.
With anything, not having a plan means not doing as much as you can as well as you can. Without some kind of guidance, it's too easy to get off track and fail to accomplish what you've intended.
The first part of planning is of course creating a goal. If you don't have a clearly defined end-point in mind, it's impossible to create a path to reach it. Something I'm just as guilty of doing as most is believing I have clear goals when in reality they are extremely vague and consequently impossible to achieve. If you can't sit down and write your goals on a piece of paper in concise, clear language, they're not goals yet; they're just ideas. Start with those ideas and keep refining them until you have a set of crystal clear goals; and remember, any set of goals must be complementary of each other; they definitely can't be contradictory. You can create goals at a few different levels related to time and specificity, e.g. monthly, quarterly and yearly. The closer the goal time to the present, the more specific the goal must be.
Once you have your goals clearly defined, you can begin charting a path to accomplishment. Again, work with different time periods. You can't create a detailed plan for something 3 years into the future; you can create a detailed plan for the next 30-90 days or so. Give yourself markers to track success along the way rather than waiting until the end of the goal period to find out what you were doing was unsuccessful. These won't be fail proof, but they will help you evaluate the effectiveness of your plan and make necessary revisions along the way to keep you on track.
Don't wait around and hope things will happen. Become pro-active and committed to making them happen.
Saturday, November 6, 2010
Saturday 6, November 2010
WOW when you look at this one, you may think I had a hand in it - but sad to say, I had none. All coach Jason!!!
Sprawl 300
50 sprawl power cleans
50 sprawl pull ups
50 sprawl snatch grip deadlifts
50 sprawl box jumps
50 sprawl Sumo deadlifts high pull
50 sprawl toes 2 bar
Weight 42.5/30kg
A sprawl very similar to a burpees, but really only your hips have to touch the ground.
Sprawl 300
50 sprawl power cleans
50 sprawl pull ups
50 sprawl snatch grip deadlifts
50 sprawl box jumps
50 sprawl Sumo deadlifts high pull
50 sprawl toes 2 bar
Weight 42.5/30kg
A sprawl very similar to a burpees, but really only your hips have to touch the ground.
Friday 5, November 2010
The Bear Complex
Complete 5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total.
Jason finishing the week with an awesome strength WOD, but oh wait there is still Saturday. Insert evil laugh here!!!
Complete 5 Rounds of 7 Reps:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total.
Jason finishing the week with an awesome strength WOD, but oh wait there is still Saturday. Insert evil laugh here!!!
Friday, November 5, 2010
Thursday 4, November 2010
Strength:
Deadlifts
3-2-1-1-1
Pull up too holds 3x max effort
Metcon:
Tabatta
Power snatch 50/35kg
Sprints 40m
Score total reps of snatch
Deadlifts
3-2-1-1-1
Pull up too holds 3x max effort
Metcon:
Tabatta
Power snatch 50/35kg
Sprints 40m
Score total reps of snatch
Thursday, November 4, 2010
Wednesday 3, November 2010
Mid week for Jason and his programming, had little SNAFU yesterday, but all good now.
In classic Jason style, today is a "nice" day. Haha
Strength:
Power snatch
3-3-3-3-3
L-hangs
3x max effort
Metcon:
2k row
OR
2k run
In classic Jason style, today is a "nice" day. Haha
Strength:
Power snatch
3-3-3-3-3
L-hangs
3x max effort
Metcon:
2k row
OR
2k run
Tuesday, November 2, 2010
Tuesday 2, November 2010
Strength:
Back squats
5-5-5-4-3-1
Handstand holds 3x max effort
Metcon:
2x
21 strict press 50/35kg
400m run
21 push press
400m run
21 split jerk
400m run
Back squats
5-5-5-4-3-1
Handstand holds 3x max effort
Metcon:
2x
21 strict press 50/35kg
400m run
21 push press
400m run
21 split jerk
400m run
Monday 1, November 2010
For the next few months our different coaches will be programming the weeks worth of workouts. This week is Cisco Jason.
Strength:
Power cleans
3-3-3-3-3
L-sits
3x max effort hold
Metcon:
12 min AMRAP
5 KB swings AHAP
3 Muscle ups
if you can't do muscle ups your scaled WOD is:
15 min AMRAP
5 KB swings AHAP
12 pull ups
12 ring dips
Strength:
Power cleans
3-3-3-3-3
L-sits
3x max effort hold
Metcon:
12 min AMRAP
5 KB swings AHAP
3 Muscle ups
if you can't do muscle ups your scaled WOD is:
15 min AMRAP
5 KB swings AHAP
12 pull ups
12 ring dips
Saturday 30, October 2010
Filthy Fifty
50 of each of the following movements
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees 2 Elbows
Push press
Back extensions
Wall ball
Burpees
Double unders
50 of each of the following movements
Box jumps
Jumping pull ups
Kettlebell swings
Walking lunges
Knees 2 Elbows
Push press
Back extensions
Wall ball
Burpees
Double unders
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