Strict press
5-5-5-3-2-5
Metcon:
"The Crippler"
1 mile run
30 body weight back squats
1 mile run
Happy birthday Cory!!!
Tuesday, May 31, 2011
Tuesday 31, May 2011
Strict press
5-5-5-3-2-5
Metcon:
"The Crippler"
1 mile run
30 body weight back squats
1 mile run
Happy birthday Cory!!!
Monday 30, May 2011
Happy Memorial Day!!
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
"Nutts"
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Monday, May 30, 2011
10 day challenge to kick start your summer
The Agoge Challenge
The Making of a Warrior
In ancient Greece, the City-State of Sparta was renowned for the ferocity of its soldiers and dominance of its military might. As the only city with no defensive walls, it was said that the soldiers made up the “walls of Sparta”.
The strict disciplined training that forged the Spartan soldier was known as Agoge, a training program which began for virtually all male Spartans at the age of seven and lasted until the age of twenty one.
The tenets of Agoge were simple:
Personal desires are secondary to the service of Sparta.
The mind and body are hardened only through rigorous training.
Resiliency of character is forged through sacrifice.
There is much about what we know of Agoge that by our current standards seems brutal and counterproductive to civilized culture. For example, at only 7 years old, a boy is taken from the arms of his mother and forced to live in an austere environment, fighting with other boys for food and a place of importance. At age 12, the boy is provided a single set of clothes and made to live a full year outside, stealing to stay alive. Trained constantly until the age of 21 in the skills of combat and forced to literally fight for his survival, with very few comforts along the way – save the knowledge that his sacrifice earns him a place among the greatest warriors in all of Greece – the Spartan soldier upon entering the Army has more combat experience than most of the veterans of other Greek states.
Compare this with the culture of today and it is obvious that while our desire for comfort has fueled great strides in many areas, it also has a negative side effect. This is especially evident in first-world countries where there is a constant stream of “entertainment” that provides immediate distractions from facing anything uncomfortable, where the overwhelming message broadcast by every radio and television is “if it feels good – do it” and “if you want it, buy it – you deserve it”.
In contrast, the Spartan learned in Agoge that “if it feels good – beware, it will likely make you soft”, and “the only thing worth wanting is to honor Sparta, and you can’t buy that, it is earned through a constant force of will and bone and muscle and sinew.”
Ten Days of Agoge
There is a saying that the only constant is change. This is true of most things – people, places, ideals, etc. – but not of everything. For example, the principles that forged a young Spartan boy into one of the world’s greatest warriors, these do not change, but are in fact the very catalyst of change. These principles were true in 480BC, as 300 Spartans fought valiantly at the battle of Thermopylae, and they are true today. The question is whether or not you will allow them to be a catalyst of change in you.
The Agoge Challenge is to commit to 10 days of rigid discipline. It is simple, but not easy.
For 10 days, you will:
Wake up one hour earlier than usual.
Perform a short morning exercise routine (see notes).
Read from suggested reading list (see suggested reading).
Eat a strict diet (see meal plan).
Cut off all media – music, television, movies, video games, internet (except for work purposes).
Consume no alcohol or caffeine.
Drink at least one gallon of water per day.
Keep a journal and write at least one page per day (8 ½ x 11 single spaced).
Speak only what is necessary, listen to only what is important.
Go to sleep an hour earlier than usual.
Morning Exercise Routines:
Day 1 – 50 Kettlebell Swings (35lbs/53lbs)
Day 2 – 100 Push Ups
Day 3 – 50 Kettlebell Romainian Deadlifts (35lbs/53lbs)
Day 4 – 100 Sit Ups
Day 5 – 50 Kettlebell Thrusters – 25 Right/25 Left (35lbs/53lbs)
Day 6 – 100 Push Ups
Day 7 – 50 Bent Over Row – 25 Right/25 Left (35lbs/53lbs)
Day 8 – 100 Sit Ups
Day 9 – 50 Burpees
Day 10 – 100 Squats
Note – this does not take the place of your normal training schedule.
Suggested Reading:
A Message to Garcia – Elbert Hubbard
Gates of Fire – Steven Pressfield
Lone Survivor – Marcus Lutrell
Seven Pillars of Wisdom; a triumph – T.E. Lawrence
The Art of War – Sun Tzu
Note – these are suggestions only. Feel free to compile your own reading list that focuses on inner development as opposed to entertainment.
Meal Plan:
Breakfast –
4 Hard Boiled Eggs
1 Pieces of Wheat Bread – plain
Lunch –
1 Large Chicken Breast – unseasoned
3 Cups Raw Broccoli
1 Piece of Wheat Bread – plain
Dinner –
1 Large Chicken Breast – unseasoned
3 Cups Raw Spinach – unseasoned
1 Piece of Wheat Bread – plain
Snacks –
½ Cup of Almonds eat throughout day
Meal Plan Notes:
Do not deviate from meal plan. Do not add anything to meal plan.
Nutritional Data:
Total Protein – 158g – 41%
Total Fat – 65g – 34%
Total Carbohydrates – 112g – 26%
Total Calories – 1745
You can expect to get hungry on this plan, although it will provide you with enough energy to sustain normal training volumes.
Parting Words
The Agoge Challenge may at first appear easy. Make no mistake, though, this undertaking, if done as prescribed, will require that you exert a great deal of self will to be successful. It is an impossible task for the weak willed, but for those who can complete it; it is a catalyst of change like few others.
While you are in the challenge – do not discuss it with friends or colleagues. In fact, other than those who live with you, no one else should be aware of what you are doing. Do not complain. Do not look for pity.
It will probably feel as if your mind is at war with itself – literally like there are two minds. One part of your mind will try to talk you into giving in to some temptation or another while the other tries to hold on. As the days wear on it may feel that the side that wants you to give up is getting stronger and the side that wants to hold on is getting weaker. Stay strong and force yourself to BE POSITIVE. You have control over which part of yourself you give power to. No matter how badly you feel on the inside, no matter how hungry you think you are, no matter how much you want to watch T.V., listen to the radio, or surf the internet, STAY STRONG by projecting strength, confidence, and resolve in your body language. You will break through each and every barrier that your mind puts up in front of you if you focus on what is right in front of you.
This challenge is not for everyone. It is recommended that you consult with a medical professional before starting the challenge.
If you do accept this challenge, then also accept the Spartan reality when going off to fight; Come home with your shield, or on it.
The Making of a Warrior
In ancient Greece, the City-State of Sparta was renowned for the ferocity of its soldiers and dominance of its military might. As the only city with no defensive walls, it was said that the soldiers made up the “walls of Sparta”.
The strict disciplined training that forged the Spartan soldier was known as Agoge, a training program which began for virtually all male Spartans at the age of seven and lasted until the age of twenty one.
The tenets of Agoge were simple:
Personal desires are secondary to the service of Sparta.
The mind and body are hardened only through rigorous training.
Resiliency of character is forged through sacrifice.
There is much about what we know of Agoge that by our current standards seems brutal and counterproductive to civilized culture. For example, at only 7 years old, a boy is taken from the arms of his mother and forced to live in an austere environment, fighting with other boys for food and a place of importance. At age 12, the boy is provided a single set of clothes and made to live a full year outside, stealing to stay alive. Trained constantly until the age of 21 in the skills of combat and forced to literally fight for his survival, with very few comforts along the way – save the knowledge that his sacrifice earns him a place among the greatest warriors in all of Greece – the Spartan soldier upon entering the Army has more combat experience than most of the veterans of other Greek states.
Compare this with the culture of today and it is obvious that while our desire for comfort has fueled great strides in many areas, it also has a negative side effect. This is especially evident in first-world countries where there is a constant stream of “entertainment” that provides immediate distractions from facing anything uncomfortable, where the overwhelming message broadcast by every radio and television is “if it feels good – do it” and “if you want it, buy it – you deserve it”.
In contrast, the Spartan learned in Agoge that “if it feels good – beware, it will likely make you soft”, and “the only thing worth wanting is to honor Sparta, and you can’t buy that, it is earned through a constant force of will and bone and muscle and sinew.”
Ten Days of Agoge
There is a saying that the only constant is change. This is true of most things – people, places, ideals, etc. – but not of everything. For example, the principles that forged a young Spartan boy into one of the world’s greatest warriors, these do not change, but are in fact the very catalyst of change. These principles were true in 480BC, as 300 Spartans fought valiantly at the battle of Thermopylae, and they are true today. The question is whether or not you will allow them to be a catalyst of change in you.
The Agoge Challenge is to commit to 10 days of rigid discipline. It is simple, but not easy.
For 10 days, you will:
Wake up one hour earlier than usual.
Perform a short morning exercise routine (see notes).
Read from suggested reading list (see suggested reading).
Eat a strict diet (see meal plan).
Cut off all media – music, television, movies, video games, internet (except for work purposes).
Consume no alcohol or caffeine.
Drink at least one gallon of water per day.
Keep a journal and write at least one page per day (8 ½ x 11 single spaced).
Speak only what is necessary, listen to only what is important.
Go to sleep an hour earlier than usual.
Morning Exercise Routines:
Day 1 – 50 Kettlebell Swings (35lbs/53lbs)
Day 2 – 100 Push Ups
Day 3 – 50 Kettlebell Romainian Deadlifts (35lbs/53lbs)
Day 4 – 100 Sit Ups
Day 5 – 50 Kettlebell Thrusters – 25 Right/25 Left (35lbs/53lbs)
Day 6 – 100 Push Ups
Day 7 – 50 Bent Over Row – 25 Right/25 Left (35lbs/53lbs)
Day 8 – 100 Sit Ups
Day 9 – 50 Burpees
Day 10 – 100 Squats
Note – this does not take the place of your normal training schedule.
Suggested Reading:
A Message to Garcia – Elbert Hubbard
Gates of Fire – Steven Pressfield
Lone Survivor – Marcus Lutrell
Seven Pillars of Wisdom; a triumph – T.E. Lawrence
The Art of War – Sun Tzu
Note – these are suggestions only. Feel free to compile your own reading list that focuses on inner development as opposed to entertainment.
Meal Plan:
Breakfast –
4 Hard Boiled Eggs
1 Pieces of Wheat Bread – plain
Lunch –
1 Large Chicken Breast – unseasoned
3 Cups Raw Broccoli
1 Piece of Wheat Bread – plain
Dinner –
1 Large Chicken Breast – unseasoned
3 Cups Raw Spinach – unseasoned
1 Piece of Wheat Bread – plain
Snacks –
½ Cup of Almonds eat throughout day
Meal Plan Notes:
Do not deviate from meal plan. Do not add anything to meal plan.
Nutritional Data:
Total Protein – 158g – 41%
Total Fat – 65g – 34%
Total Carbohydrates – 112g – 26%
Total Calories – 1745
You can expect to get hungry on this plan, although it will provide you with enough energy to sustain normal training volumes.
Parting Words
The Agoge Challenge may at first appear easy. Make no mistake, though, this undertaking, if done as prescribed, will require that you exert a great deal of self will to be successful. It is an impossible task for the weak willed, but for those who can complete it; it is a catalyst of change like few others.
While you are in the challenge – do not discuss it with friends or colleagues. In fact, other than those who live with you, no one else should be aware of what you are doing. Do not complain. Do not look for pity.
It will probably feel as if your mind is at war with itself – literally like there are two minds. One part of your mind will try to talk you into giving in to some temptation or another while the other tries to hold on. As the days wear on it may feel that the side that wants you to give up is getting stronger and the side that wants to hold on is getting weaker. Stay strong and force yourself to BE POSITIVE. You have control over which part of yourself you give power to. No matter how badly you feel on the inside, no matter how hungry you think you are, no matter how much you want to watch T.V., listen to the radio, or surf the internet, STAY STRONG by projecting strength, confidence, and resolve in your body language. You will break through each and every barrier that your mind puts up in front of you if you focus on what is right in front of you.
This challenge is not for everyone. It is recommended that you consult with a medical professional before starting the challenge.
If you do accept this challenge, then also accept the Spartan reality when going off to fight; Come home with your shield, or on it.
Sunday, May 29, 2011
Sunday 29, May 2011
Usually there a little less on Sundays than this one, but its my birthday weekend so I can do what I want. Haha
5x
19 wall balls 20/16lbs
28 flutter kicks - 4 count is 1
37 kb swings 24/16kg
74 sit ups
Wanted to do GHD situps in there, but just wasn't sure where, so expect them this week. ;-)
5x
19 wall balls 20/16lbs
28 flutter kicks - 4 count is 1
37 kb swings 24/16kg
74 sit ups
Wanted to do GHD situps in there, but just wasn't sure where, so expect them this week. ;-)
Sunday Story…Recharge, Re-energize, and Restore
We are often, in our modern world, faced with images of the un-stoppable force. The “energizer bunny’ keeps on going and going and going. We value the player who never quits, never gives up. The one who shows up before everyone else and stays after everyone else has gone. The image of the lone athlete shooting foul shot after foul shot long into the dark is almost an icon in this culture. One of the sayings I know I have espoused frequently goes like this: You can rest when you are dead.
In the triumvirate of optimum health and fitness probably the least emphasis is placed on the rest leg. We talk a lot about exercise…how to work out, when to work out, the benefits of working out. We spend even more time on the food and nutrition leg. This is the one place all of us can easily control yet many of us have the hardest time with. Plus there are so many myths and legends that surround food it is ridiculous. Not to mention the emotional component so many of us struggle with around food. The rest leg really gets the short end of the stick. We just kind of take it for granted…go to bed and go to sleep, get up in the morning. Simple right?
In reality the rest leg of the recipe may be the hardest for many of us to manage. Especially if you are a type A, highly driven individual…competitive and goal oriented. You don’t know anyone like that do you (me!)? I really hate to rest. I really hate to slow down and admit that I need to rest. And the truth of it is that I really need to slow down and rest.
Part of this is the sleep factor. Getting a deep restful restorative sleep is critical to the equation. If you aren’t sleeping well it is hard to be really energized and upbeat. As a matter of fact you are more likely to be depressed and critical (a fancy way of saying cranky!) if you do not sleep well. And the answer is not chemical sleep aids. There are so many other things to work on…things like exercise and nutrition. The other two legs help immensely with this one you know! The whole sleep thing is manageable…sleep in a dark room, keep the temperature cool, a bit of fresh air will help, wear socks, get up at the same time every morning, don’t eat a heavy meal before retiring, limit any stimulation before bed (horror movies, reading intense literature), limit fluid intake. All these things will help your sleep be more restful and complete.
Another large part of the rest and relaxation leg is the management of stress. Stress kills ladies and gentlemen. Stress will keep you up at night. Stress will affect how you digest your food…or if you digest your food. Stress can create heart disease, stroke and a myriad of other health concerns. And stress is created in your mind. You are the progenitor of your stress. Yes bad stuff is going to happen. Yes bad stuff might happen. It is how you deal with the stuff happening or not happening that dictates the stress level you experience. Being an optimist definitely helps reduce stress. Train yourself to see the glass as half full. Expect good things to happen. Have a positive mental attitude. These things are all trainable. You can “fake it until you make it”. It is a practice just like the opposite side is. It just maybe that being depressed, sad, and negative is easier or more popular in some circles (not mine!).
Meditation is also a very useful tool in both managing stress and getting your batteries re-charged. Sitting quietly for 15 or 20 minutes a day will do wonders for your mental outlook. This too is a practice. You must work at it, especially in the beginning. In the beginning it will seem like your mind is going a million miles an hour. This monkey mind is actually going on all the time. But you don’t notice it because you have so many other things happening. The monkey mind is the natural state…you may also notice it when you are trying to sleep. Your thoughts keep careening around like billiard balls on the break…back and forth , here and there, one thing to the next. Meditation will help put some of that to bed. Training your mind is like training your body…it takes effort and practice.
The other part of recharge, restore and re-vitalize is to take a vacation. This is a place where I am seriously challenged. By vacation I mean the kind where you have no agenda, no plan other than to just get away and relax. Change your routine entirely. Take 3 or 4 days off from working out and training. You won’t go backwards in 3 or 4 days. You won’t lose a bit of fitness in those days and you might even allow your body to heal some of those nagging little injuries. Your mind will relax and even expand. Your body will begin to heal itself. Your emotional aspect will calm down and you will stop some of the mental chatter that is not so nice. Your energy will rebuild and restore itself. You could do this in just 3 days if that was all you had. Take a load of your mind, off your body and off your spirit by doing nothing at all. Get out of town so you don’t mow the lawn or do your home chores or just go into the office for a few minutes. Just get gone for a short period and you might be amazed.
Guess what? Today is Sunday and it is the middle of a three day weekend...a weekend where you could be resting, restoring and re-energizing your life. It’s still not too late to go. Do it now! Go!
We are often, in our modern world, faced with images of the un-stoppable force. The “energizer bunny’ keeps on going and going and going. We value the player who never quits, never gives up. The one who shows up before everyone else and stays after everyone else has gone. The image of the lone athlete shooting foul shot after foul shot long into the dark is almost an icon in this culture. One of the sayings I know I have espoused frequently goes like this: You can rest when you are dead.
In the triumvirate of optimum health and fitness probably the least emphasis is placed on the rest leg. We talk a lot about exercise…how to work out, when to work out, the benefits of working out. We spend even more time on the food and nutrition leg. This is the one place all of us can easily control yet many of us have the hardest time with. Plus there are so many myths and legends that surround food it is ridiculous. Not to mention the emotional component so many of us struggle with around food. The rest leg really gets the short end of the stick. We just kind of take it for granted…go to bed and go to sleep, get up in the morning. Simple right?
In reality the rest leg of the recipe may be the hardest for many of us to manage. Especially if you are a type A, highly driven individual…competitive and goal oriented. You don’t know anyone like that do you (me!)? I really hate to rest. I really hate to slow down and admit that I need to rest. And the truth of it is that I really need to slow down and rest.
Part of this is the sleep factor. Getting a deep restful restorative sleep is critical to the equation. If you aren’t sleeping well it is hard to be really energized and upbeat. As a matter of fact you are more likely to be depressed and critical (a fancy way of saying cranky!) if you do not sleep well. And the answer is not chemical sleep aids. There are so many other things to work on…things like exercise and nutrition. The other two legs help immensely with this one you know! The whole sleep thing is manageable…sleep in a dark room, keep the temperature cool, a bit of fresh air will help, wear socks, get up at the same time every morning, don’t eat a heavy meal before retiring, limit any stimulation before bed (horror movies, reading intense literature), limit fluid intake. All these things will help your sleep be more restful and complete.
Another large part of the rest and relaxation leg is the management of stress. Stress kills ladies and gentlemen. Stress will keep you up at night. Stress will affect how you digest your food…or if you digest your food. Stress can create heart disease, stroke and a myriad of other health concerns. And stress is created in your mind. You are the progenitor of your stress. Yes bad stuff is going to happen. Yes bad stuff might happen. It is how you deal with the stuff happening or not happening that dictates the stress level you experience. Being an optimist definitely helps reduce stress. Train yourself to see the glass as half full. Expect good things to happen. Have a positive mental attitude. These things are all trainable. You can “fake it until you make it”. It is a practice just like the opposite side is. It just maybe that being depressed, sad, and negative is easier or more popular in some circles (not mine!).
Meditation is also a very useful tool in both managing stress and getting your batteries re-charged. Sitting quietly for 15 or 20 minutes a day will do wonders for your mental outlook. This too is a practice. You must work at it, especially in the beginning. In the beginning it will seem like your mind is going a million miles an hour. This monkey mind is actually going on all the time. But you don’t notice it because you have so many other things happening. The monkey mind is the natural state…you may also notice it when you are trying to sleep. Your thoughts keep careening around like billiard balls on the break…back and forth , here and there, one thing to the next. Meditation will help put some of that to bed. Training your mind is like training your body…it takes effort and practice.
The other part of recharge, restore and re-vitalize is to take a vacation. This is a place where I am seriously challenged. By vacation I mean the kind where you have no agenda, no plan other than to just get away and relax. Change your routine entirely. Take 3 or 4 days off from working out and training. You won’t go backwards in 3 or 4 days. You won’t lose a bit of fitness in those days and you might even allow your body to heal some of those nagging little injuries. Your mind will relax and even expand. Your body will begin to heal itself. Your emotional aspect will calm down and you will stop some of the mental chatter that is not so nice. Your energy will rebuild and restore itself. You could do this in just 3 days if that was all you had. Take a load of your mind, off your body and off your spirit by doing nothing at all. Get out of town so you don’t mow the lawn or do your home chores or just go into the office for a few minutes. Just get gone for a short period and you might be amazed.
Guess what? Today is Sunday and it is the middle of a three day weekend...a weekend where you could be resting, restoring and re-energizing your life. It’s still not too late to go. Do it now! Go!
Saturday, May 28, 2011
Saturday 28, May 2011
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Operation Red Wing
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.
Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the "Mountain Tigers" that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.
A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.
Trying to reach safety, the four men, now each wounded, began bounding down the mountain's steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.
Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
Friday, May 27, 2011
HOLIDAY HOURS - MEMORIAL DAY WEEKEND 2011
SATURDAY - Regular hours 9 & 4
***** at Virginia Lake
SUNDAY - Regular hours 9
MONDAY - 5PM CLASS ONLY (unless someone wants to coach another class, I'm at work till 4) sigh
***** at Virginia Lake
SUNDAY - Regular hours 9
MONDAY - 5PM CLASS ONLY (unless someone wants to coach another class, I'm at work till 4) sigh
Friday 27, May 2011
Strength:
Front squats
3-3-3-3-3
Metcon:
3x
5 OHS 60/40KG
10 toes to bar
15 dumbbell squat cleans 40/25lb
20 double unders
Evan competed in his first high school weight lifting competition today. Mama is so proud!
Thursday, May 26, 2011
Thursday 26, May 2011
Weather or not (haha awesome I know) it rains or snows we are running today!
Strength:
Power cleans
3-3-3-3-3
Metcon:
"Tosh"
3x
200m
400m
600m
Rest the exact amount of time if took you to run the prior distance.
Strength:
Power cleans
3-3-3-3-3
Metcon:
"Tosh"
3x
200m
400m
600m
Rest the exact amount of time if took you to run the prior distance.
I found this of interest, and never knew it... passing it on
The FDA says that any manufacturer which makes a bar with a protein claim (for example, "Now with 33g of protein," "High Protein Bar," etc.) must list the percent Daily Value (%DV) on the back of its package. The % DV tells you how much of the Recommended Daily Allowance (RDA) for protein the bar is providing. The FDA currently recommends 50g of protein per day.
To determine if a bar contains high quality protein, take a look at the Nutrition Facts panel on the back of the wrapper. There will be a row that lists the total grams of protein contained in that bar. Legally, there should also be a % DV listed next to the total number of grams.
If the bar does have a % DV listed, you can determine if the protein is high quality by the following method: Take the total number of protein grams (for example - 33g) and divide that by the FDA's RDA for protein of 50g. The % DV then should be 66%. If the % DV listed on the bar is lower, then the protein is not high quality. If your bar does not have a % DV listed, be cautious because that may also indicate that the protein is of poor quality.
PALEO PROTEIN BARS
http://www.marksdailyapple.com/primal-energy-bar-redux/
Wednesday, May 25, 2011
Wednesday 25, May 2011
 |
| Add caption |
Woot woot!!!
Oh wait its freaking snowing outside!
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
20 min AMRAP
5 chest to bar pull ups
10 wall balls 20/16lb
15 kettlebell swings 24/16kg
Tuesday, May 24, 2011
Tuesday 24, May 2011
Strength:
Strict press
5-5-5-3-2-5
Metcon:
5x
15 thrusters 42.5/27.5kg
15 bar facing burpees
Monday, May 23, 2011
Monday 23, May 2011
Strength:
Back squats
5-5-5-3-2-5
Metcon:
21-15-9
Box jumps 24 inch
Power snatch 35/25kg
Chest to bar pullups
And this is what happens when coach Adam calls you out
- see the sand bag???
Sunday 21, May 2011
So when that happen I browse my favorite CrossFit pages, and of course we always have CrossFit TakeOver!
3 ROUNDS OF:
100 METER RUN
50 PUSHUPS
100 METER RUN
50 SITUPS
100 METER RUN
50 AIR SQUATS
100 METER RUN
50 BACK EXTENSIONS OR SUPERMANS
Saturday, May 21, 2011
Friday 20, May 2011
Six rounds for time of:
50 Squats
25 Ring dips
Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.
He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.
Friday, May 20, 2011
Thursday 19, May 2011
Thanks Sean for another great workout.
10-9-8-7-6-5-4-3-2-1
Push press 50/30kg
Knees to elbows
Front squats 50/30kg
Wednesday, May 18, 2011
Tuesday, May 17, 2011
Monday 16, May 2011
Nope, I didn't create this metcon, Travis did and I'm jealous I won't be there to do it!!!
2x
25 walking lunges
20 pull ups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kb swings 32/20kg
30 sit ups
20 dumbbell hang squat cleans 45/25lbs
30 wall balls 20/16
Sunday 15, May 2011
15 min AMRAP
5 rolling pistols
10 clapping push ups
15 tuck jumps
Monday, May 16, 2011
Saturday 14, May 2011
Been a while, and I let you off easy this Saturday. Must be on vacation mode all ready.
"300"
25 pull ups
50 Deadlifts 60/40kg
50 push ups
50 box jumps
50 floor wipes 60/40kg
50 kb clean and press 24/16kg
25 pull ups
This is Sparta - only Spartan woman give birth to real men!!
"300"
25 pull ups
50 Deadlifts 60/40kg
50 push ups
50 box jumps
50 floor wipes 60/40kg
50 kb clean and press 24/16kg
25 pull ups
This is Sparta - only Spartan woman give birth to real men!!
Friday, May 13, 2011
Friday 13, May 2011
Today we have a choice of two workouts, our regularly scheduled program (I love saying that). Then we have Dr. Dave's birthday workout.
Strength:
Front squat
5-5-5-5-5
Metcon 1:
7 min AMRAP
Thrusters
Chest to bar pull ups
3-6-9-12-15-18-21-24-27 and keep going if you still have time.
Metcon 2:
Dr. Dave b-day workout
3x
5 power cleans 60/40kg
13 push press 60/40kg
48 box jumps 20in
After all 3 rounds 63 burpees.
Strength:
Front squat
5-5-5-5-5
Metcon 1:
7 min AMRAP
Thrusters
Chest to bar pull ups
3-6-9-12-15-18-21-24-27 and keep going if you still have time.
Metcon 2:
Dr. Dave b-day workout
3x
5 power cleans 60/40kg
13 push press 60/40kg
48 box jumps 20in
After all 3 rounds 63 burpees.
Thursday 12, May 2011
For everyone but 5pm class we had a Fight Gone Bad style workout.
5pm had a surprise WOD for me - all my boys were there, and we kicked Cindy's ass!
Strength:
5-5-5-3-2-5
Metcon:
1 minute each movement, counting every rep for a total after 3 rounds.1 minute rest after the 5 work minutes.
Double unders
SDHP 50/30
Wall balls 20/16lb
Back squats 50/30kg
Toes 2 bar
Rest
5pm had a surprise WOD for me - all my boys were there, and we kicked Cindy's ass!
Strength:
5-5-5-3-2-5
Metcon:
1 minute each movement, counting every rep for a total after 3 rounds.1 minute rest after the 5 work minutes.
Double unders
SDHP 50/30
Wall balls 20/16lb
Back squats 50/30kg
Toes 2 bar
Rest
Thursday, May 12, 2011
Wednesday 11, May 2011
All I have to say is the blood blisters on my hands love kettlebells!
Strength:
Turkish get ups
5-5-5-5-5
Metcon:
Ok, so it changed about 20 times today.
You either did
4x
7 strict chin ups
14 kb cleans each ARM
21 kb upper cuts each arm
24/16kg
Or
5x
5 strict chin ups
10 cleans each arm
15 upper cuts each arm
24/16kg (cept Adam he did 32kg for 4 rounds)
Strength:
Turkish get ups
5-5-5-5-5
Metcon:
Ok, so it changed about 20 times today.
You either did
4x
7 strict chin ups
14 kb cleans each ARM
21 kb upper cuts each arm
24/16kg
Or
5x
5 strict chin ups
10 cleans each arm
15 upper cuts each arm
24/16kg (cept Adam he did 32kg for 4 rounds)
Wednesday, May 11, 2011
Tuesday 10, May 2011
So, had the idea for a 5k in my head, then got to the gym at 6am, and thought nahhhh, let's add a little.
Once 6am did the metcon I realized there was not really time for strength. Hint hint
Metcon:
1 mile run
100 squats
1 mile run
100 push ups
1 mile run
100 squats
Once 6am did the metcon I realized there was not really time for strength. Hint hint
Metcon:
1 mile run
100 squats
1 mile run
100 push ups
1 mile run
100 squats
EnduraNastics
EnduraNastics
Want to improve your 5k, 10k, half or full marathon?
Want the strength and flexibility of a gymnast?
Tired of a non-stop training regimen?
• Finally… a program that takes minimal training time while focusing on learning running and basic gymnastics skills.
• Proper form, mobility and nutrition will be discussed in detail to prevent those nagging injuries.
Classes: Monday, Tuesday, Thursday from 6pm to 8pm.
Endurance will begin at 6, followed by gymnastics WOD at 7.
*What is CrossFit Endurance?... Interval training combined with tempo runs and time trials to produce a faster, more resilient runner.
*What is GWOD?... Gymnastics strength and conditioning progression to incorporate into basic gymnastics skills.
*Why should I use GWOD in my training?... Learning proper gymnastics technique and form leads to better body awareness that can be applied to athletics and everyday life.
Contacts:
Chandler: Endurance
Steph: Gymnastics
EnduraNastics@gmail.com
www.crossfitreno.blogspot.com
1335 Airmotive Way Reno, NV
Monday, May 9, 2011
IN CASE YOU WERE WONDERING!?!?!?!
YES - that is a 24 inch metal box
YES - we do use it for box jumps
YES - that is a puke bucket
YES - it has been used and signed by all who have
YES - that is a kettlebell 24 kg to be exact
YES - the kettlebell is broken (I know you thought impossible)
YES - that is a vase of spring lilies
YES - they are pretty
YES - that's how we do it BBCF style
HFY - BBCF is owned by a girl!!!!
Monday 9, May 2011
Hope everyone had a great weekend, enjoyed the weather, today was CRAPPY!!!
Strength:
Snatch
3-3-3-3-3
Metcon: (changed the ladder up on ya a little bit)
10-9-8-7-6-5-4-3-2-1
Power cleans 75/65% of body weight
Strict pull ups (no bands - you can't do strict pull ups, yeah burpees)
Strength:
Snatch
3-3-3-3-3
Metcon: (changed the ladder up on ya a little bit)
10-9-8-7-6-5-4-3-2-1
Power cleans 75/65% of body weight
Sunday, May 8, 2011
Saturday 7, May 2011
As it says CrossFit Baseball
Every run for your team starts with a 600m run, and ends at home plate. How many runs can you score in 30 minutes?
uFriday 6, May 2011
Stupid smart phones!!! I thought all the posts since Friday were here. Nope, saved as drafts???
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
3x
5 Deadlifts 65% of 5 rep max today
10 strict press 55% of 5 rep max
15 kettlebell swings 32/24kg
15 chin ups
Strength:
Deadlifts
5-5-5-3-2-5
Metcon:
3x
5 Deadlifts 65% of 5 rep max today
10 strict press 55% of 5 rep max
15 kettlebell swings 32/24kg
15 chin ups
Friday, May 6, 2011
Thursday 5, May 2011
Woot woot its a kettlebell day, Coach Adam came up with this workout. Wow, heavy, hard, vomit inducing, ass kicker!!! Just like we like them.
Strength:
Bench press
5-5-5-3-2-5
Metcon:
7x
1 min on
1 min off
10 DARC swings (hand to hand)
5 kb cleans - each arm
5 kb snatch - each arm
Ok, so heavy weights examples would be:
Men 32/28/24kg
Woman 20/16/12kg
Your mission if you choose to accept is...
Pick a weight heavy enough that you are finishing the round in about 58 seconds. If it takes longer you finish the work cycle during your minute "rest".
**** for every round you don't finish the work cycle, you gave a 5 strict chin up penalty.
**** for every round you sandbag me on you owe 5 burpees.
Strength:
Bench press
5-5-5-3-2-5
Metcon:
7x
1 min on
1 min off
10 DARC swings (hand to hand)
5 kb cleans - each arm
5 kb snatch - each arm
Ok, so heavy weights examples would be:
Men 32/28/24kg
Woman 20/16/12kg
Your mission if you choose to accept is...
Pick a weight heavy enough that you are finishing the round in about 58 seconds. If it takes longer you finish the work cycle during your minute "rest".
**** for every round you don't finish the work cycle, you gave a 5 strict chin up penalty.
Wednesday, May 4, 2011
Wednesday 4, May 2011
Reno River Festival plus Mothers Day this weekend, we have two great events on both days.
Saturday - Run A Muck
Sunday - Moms on the Run
Strength:
Back squats
5-5-5-3-2-5
Metcon:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Saturday - Run A Muck
Sunday - Moms on the Run
Strength:
Back squats
5-5-5-3-2-5
Metcon:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tuesday 3, May 2011
First off, if you ever have any question as to how your quad should look after hang cleans???? This is not it!!!!
Strength:
Power cleans
3-3-3-3-3
Metcon:
5x
2 mins on 1 min off
Hang cleans 42.5/30kg
Shooting for a goal of 200
Compare 7-30-10
***What your thigh should NOT look like after 42.5kg hang cleans - if you have a bad knee, do power cleans. Recoil is a bitch!
Strength:
Power cleans
3-3-3-3-3
Metcon:
5x
2 mins on 1 min off
Hang cleans 42.5/30kg
Shooting for a goal of 200
***What your thigh should NOT look like after 42.5kg hang cleans - if you have a bad knee, do power cleans. Recoil is a bitch!
Monday, May 2, 2011
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
Sunday 1, May 2011
Needing a recovery day after a workout like yesterday!
2000m row
20 push ups
30 sit ups
50 squats
Not even turning the timer on for this one.
2000m row
20 push ups
30 sit ups
50 squats
Not even turning the timer on for this one.
Saturday 1, May 2011
Metcon:
"Hanging with the Boys"
-Randy-
75 Power Snatch 35/25kg
-JT-
21 HSPU
21 Ring Dips
21 Push Ups
-Michael-
800m Run
50 Bk Ext.
50 Sit-ups
-Badger-
30 Squat Cleans
30 Pull-ups
800m Run
-Hansen-
30 KB Swings 32/20 kg
30 Burpees
30 GHD Sit-ups
-Blake-
100 Foot Lounge w/ 20/15kg plate overhead
30 Box Jumps 24/20in
20 Wall Balls 20/16lbs
10 HSPU
"Hanging with the Boys"
-Randy-
75 Power Snatch 35/25kg
-JT-
21 HSPU
21 Ring Dips
21 Push Ups
-Michael-
800m Run
50 Bk Ext.
50 Sit-ups
-Badger-
30 Squat Cleans
30 Pull-ups
800m Run
-Hansen-
30 KB Swings 32/20 kg
30 Burpees
30 GHD Sit-ups
-Blake-
100 Foot Lounge w/ 20/15kg plate overhead
30 Box Jumps 24/20in
20 Wall Balls 20/16lbs
10 HSPU
Friday 30, April 2011
Great week, Rock n River Marathon this weekend!
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Tactical Complex
1-2-3-4-5-6-7-8-9-10
Dumbbell complex AHAP
Strict pull ups
Dumbbell complex consist of the following movements
(push up
right arm row
left arm row
deadlift
squat clean
strict press)
Strength:
Back squats
5-5-5-3-2-5
Metcon:
Tactical Complex
1-2-3-4-5-6-7-8-9-10
Dumbbell complex AHAP
Strict pull ups
Dumbbell complex consist of the following movements
(push up
right arm row
left arm row
deadlift
squat clean
strict press)
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