Monday 30, September 2013

New 4 week cycle starts today
As most of you know this is our last "power" strength cycle before we go into a Olympic lifting 12 week cycle.
So all of you not comfortable with the snatch or catching it in the hole - you will be :-)

We also have new skill and stabilizer for the month of October and it starts today even though it is technically still September :-0

Skill:

A coach will show you all the movements for the new stabilizer - so if you don't know make sure you grab your coach as this should be done everyday you are here.

25x

Medicine ball v-ups
Medicine ball baby hollow rocks
Medicine ball side 2 sides

Strength:

Deadlifts

5-5-5+
65/75/85%

Metcon:

100 push ups - unbroken (rest in a locked out plank)
if you do not get them all unbroken - it is 2 complete wall walks for every drop

then

200m run
400m run
600m run
800m run
600m run
400m run
200m run

* rest total time of prior run between each set

Saturday 28, September 2013

50 burpees
3x
10 Turkish get ups
10 KB cleans
10 KB press

50 pull ups
3x
10 KB goblet squats
10 Lunges
10 KB SDHP

50 plyo push ups
3x
10 KB thrusters
10 KB snatch
10 KB upper cuts

All the above AHAP

Friday 27, September 2013

Skill:

100 push ups

Strength:

Any missed lifts for the week - find your 1 rep max

Stabilizer:

Finish the month solid

Metcon:

10 burpees
1 rope climb
10 OHS 42.5/30kg
20 burpees
2 rope climbs
20 OHS 42.5/30kg
30 burpees
3 rope climbs
30 OHS 42.5/30kg

Thursday 26, September 2013

Skill:

Almost over for the month - how did you do

Strength:

One rep max

Back squats

Stabilizer:

Core muscles are getting strong - next month adding some weight to the mix

Metcon:

2000m row - or 1 mile run
400 single jumps
100 kb swings 24/16kg
400 single jumps

Wednesday 25, September 2013

Skill:

Push ups

Strength:

Bench press

5-3-3-1-1-1

Metcon:

Lurong Living Paleo Challenge #3

5 Min Time Cap:

• Decending Ladder of Hang Power Cleans
• Ascending Ladder of Shuttle Sprints

The Rep Sequence

Round 1
10 Hang Power Cleans
20 Meter Sprint

Round 2
8 Hang Power Cleans
40 Meter Sprint

Round 3
6 Hang Power Cleans
60 Meter Sprint

Round 4
4 Hang Power Cleans
80 Meter Sprint

Round 5
2 Hang Power Cleans
100 Meter Sprint

Movement Details - Men

Level III (3)
135 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Movement Details - Women

Level III (3)
95 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level II (2)
65 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

Level I (1)
45 lb Hang Power Clean
Shuttle Sprints (10 Meter Increments)

 

Rest 1 minute

 

8 min AMRAP

 

20 evil wheels

20 v- twists 24/16kg

20 mountain climbers

20 sit ups

Tuesday 24, September 2013

Skill:

You got it

Strength:

Deadlifts

5-3-3-1-1-1

Metcon:

"Fran"

21-15-9

Thruster's 42.5/30kg
Pull ups

LOG ON YOUR CARD

Monday 23, September 2013

This will be our last cycle of our "power lift" strength series. We will have our normal 1 rep max week this week, followed by our 4 week cycle then hit our 1 rep maxes for one last time - until we meet them again next year.

Our next 12 week cycle will focus on our Olympic lifts and the skill work to advance at these technical, explosive, fun to learn and PR at lifts!

Rep scheme for this week is our normal 1 rep max sets - remember if after your 3rd attempt at your 1 rep max you think you can still get more on the bar and lift - WAIT 72 hours and hit it again!

This is also the last week of this month's skill work of 100 push ups - this is a hint you will be seeing this rep scheme real soon as a "test" to see if you did what you needed to do this past month. Along with our stabilizer WOD changing as well.

Skill:

100 push ups

Strength:

Strict press

5-3-3-1-1-1

Metcon:

12 min AMRAP

10 HSPU - advanced deficit 6/4 inch
20 wall balls 20/16lb
30 KB swings 32/24kg
40 double unders

Reminder

Monday the 30th of September the 8a.m. class will be CANCELED until further notice.

Thank you!

Also Aj is back with a vengeance and yoga will start again on Monday - Wednesday - Friday nights at 7p.m. the 23rd of September (yes today - this didn't post when I tried on Friday)

How quickly should you advance?

“It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge.

 But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake.

This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness. . . .”

Coach letting you know how it is.

Why I urge you to slowly progress with lifts like the snatch and HSPU - we need a solid foundation to advance at these movements and fitness in general the way we do Functional Fitness

Saturday 21, September 2013

So I was extra nice today because I cut the run time in half-ish...

800m run
4x
25 KB swings 24/16kg
15 HSPU
5 strict pull ups
800m run
3x
3 muscle ups
5 tire flips
7 man makers
800m run
2x
50 evil wheels
50 v- ups
50 sit ups
800m run
1x
30 wall balls
20 burpee box jumps
10 pull ups

Ummmmm yeah so really I love you guy's

Reminder

Monday the 30th the 8a.m. class will be CANCELED until further notice.

Thank you!

Reminder

Monday the 30th the 8a.m. class will be CANCELED until further notice.

Thank you!

MMMMMM MMMMM GOOD

Chicken Meatballs

Ingredients:

For Meatballs

1kg boneless, skinless chicken breasts (or ground chicken meat)

75g fresh ginger, minced

4 green onions, chopped

3 garlic cloves, crushed

¼ cup coconut flour

2 eggs

1 tbsp anchovy paste

1 tsp salt

1 dried bird's eye chilli pepper, crushed

1-2 tbsp coconut oil for frying (I used refined because I didn't want the coconut taste in this dish)

For the Sauce

1 tbsp sesame oil

¼ cup rice wine vinegar

2 tbsp tomato paste

2 tbsp anchovy paste

1 cup water

The zest and juice of one orange

¼ cup date paste

1 tbsp arrowroot powder

2 dried bird's eye chillies, crushed

Garnish

1/4 cup green onions, chopped

1kg boneless, skinless chicken breasts (or ground chicken meat)

75g fresh ginger, minced

4 green onions, chopped

3 garlic cloves, crushed

¼ cup coconut flour

2 eggs

1 tbsp anchovy paste

1 tsp salt

1 dried bird's eye chilli pepper, crushed

1-2 tbsp coconut oil for frying (I used refined because I didn't want the coconut taste in this dish)

For the Sauce

1 tbsp sesame oil

¼ cup rice wine vinegar

2 tbsp tomato paste

2 tbsp anchovy paste

1 cup water

The zest and juice of one orange

¼ cup date paste

1 tbsp arrowroot powder

2 dried bird's eye chillies, crushed

Garnish

1/4 cup green onions, chopped

Instructions:

Cut the poultry into 1" cubes and place the meat in the bowl of your food processor. Process on pulse until the meat reaches the right consistency. Add the rest of the ingredients, save for the coconut oil, and process on pulse until well combined.

Form the meat mixture into 36 to 48 balls, depending on big or small you like your meatballs. (an ice cream scoop really helps getting the job done!)

Heat coconut oil in a large skillet over medium high heat. When pan is nice and hot, add the meatballs and cook until crispy and golden brown all around. You might have to work in 2 or 3 batches, depending on the size of your skillet.

While the meatballs are cooking, combine all the ingredients for the sauce in the bowl of your small food processor (you could also use a stick blender) and blend until smooth

When the meatballs are cooked through, pour the sauce over them and continue cooking over medium heat for about 5 minutes, until the sauce thickens. Stir in green onions and serve.

Garnish with more green onions if desired.

Makes : 6-8 servings

 

Nutritional Info per Serving: Calories: 377, Protein: 44.3g, Carbohydrates: 23.5g, Fat: 21.8g

Friday 20, September 2013

Skill:

100 push ups

Strength:

Snatch

2-2-2-2-2
or
1-1-1-1-1-1-1 - advanced

Stabilizer:

Oh yes I know I know

Metcon:

Lurong Living Challenge #2

12 Min Time Cap:

• 100 Burpees 
• 100 Kettlebell Swings

The twist: Athletes can break up the exercises and REPS in any order they choose.

Movement Details - Men

Level III (3)
100- 53 lb Kettlebell Swings
100- Burpees

Level II (2)
100- 35 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 25 lb Kettlebell Swings
100- Burpees No Press

 

Movement Details - Women

Level III (3)
100- 35 lb Kettlebell Swings
100- Burpees

Level II (2)
100- 25 lb Kettlebell Swings
100- Burpees

Level I (1)
100- 15 lb Kettlebell Swings
100- Burpees No Press

Rocky Balboa-isms

I know some of you may think it is cheesy - BUT there are a few quotes that the Rocky movies have had that have pulled my attention away from the bad boxing skills and less than smart Rocky sayings. So here is a list of some - I know I have posted one or two already, so bare with me!

"Let me tell you something you already know. The world ain't all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain't how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That's how winning is done. Now, if you know what you're worth, then go out and get what you're worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain't where you are because of him, or her, or anybody. Cowards do that and that ain't you. You're better than that!"

2006

 

 

"Who am I kiddin'? I ain't even in the guy's league...It don't matter, 'cause I was nobody before...I was nobody. That don't matter either, ya know...It really don't matter if I lose this fight. It really don't matter if this guy opens my head, either. 'Cause all I wanna do is go the distance. Nobody's ever gone the distance with Creed. And if I can go that distance, ya see, and that bell rings, ya know, and I'm still standin', I'm gonna know for the first time in my life, ya see, that I weren't just another bum from the neighborhood."

1976

 

 

"If I can change, and you can change, everybody can change."

1985

 

 

"No, maybe I can't win, maybe the only thing I can do is just take everything he's got. But to beat me, he's gonna have to kill me, and to kill me, he's gonna have to have the heart to stand in front of me, and to do that, he's gotta be willing to die himself and I don't know if he's ready to do that. I don't know, I don't know."

1985

 

 

This one is Mickey - and how I love him!

 

"Get up you son of a bitch! Cuz Mickey loves ya." (Just think of me - not saying bitch though - haha)

1990

 



Thursday 19, September 2013

Skill:

Love push ups

Strength:

Bench press

5-5-5

40/50/60%

Rack jerk

3-3-3-3-3

Stabilizer:

How are our abs/core looking

Metcon:

12 min EMOM

2 hang cleans 60/40kg
1 rack lunge right leg
1 rack lunge left leg
1 rack lunge right leg
1 rack lunge left leg
1 thruster 60/40kg

Wednesday 18, September 2013

Skill:

Yeapppers

Strength:

Deadlifts

5-5-5

40/50/60%

Pendlay rows

3-3-3-3-3

Stabilizer:

You know it and you are killing those L holds right about now

Metcon:

Lurong Living Challenge #1

18 Min Time Cap:

21-18-15-12-9-6-3 of:

• Wall Balls
• Deadlifts
• Box Jumps

Movement Details - Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps

Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps

Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

 

Movement Details - Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps

Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps

Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

Tuesday 17, September 2013

Skill:

Same for the month

Strength:

Strict press

5-5-5

40/50/60%

Push press

5-5-5-5-5

Stabilizer:

Same :-)

Metcon:

"Annie"

50-40-30-20-10

Double unders
Sit ups

THEN immediately take off for your

1.5 mile run

Score = total time for both

* Note your Annie time when you take off and add both times to log on your card

Monday 16, September 2013

Deload week for Cycle #3

3 sets of 5

40/50/60%

of 90% of your 100% of your 1 rep max

Skill:

100 push ups

Strength:

Back squats

5-5-5

40/50/60%

Stabilizer:

20 sit ups
20 bicycles
20 hanging leg lifts
20 flutter kicks
20 leg holds to hip hikes
MET plank

Metcon:

4x
400m run
400 single jumps
400m row

In form with my posts in regards to food - How about our artificial sweeteners

The Truth About Artificial Sweeteners

• By Katherine Schreiber | Greatist.com

Type "artificial sweetener" into any Internet search engine and expect to be inundated with a barrage of false claims. These unsubstantiated side effects include (but are certainly not limited to): anxiety, blindness, obesity, suicidal ideation, epilepsy, Alzheimer's, multiple sclerosis, hypothyroidism, chronic fatigue, personality changes, elevated blood pressure, migraines, hypoglycemia, menstrual abnormalities, and "irreversible brain damage." Yikes! Still with us?

Numerous studies have investigated the supposed link between consuming fake sugars and suffering from these symptoms, but few have found any direct links. Yet accusations that sugar substitutes are the root cause of countless health problems pervade. But is there actually a cause for concern? And how can we be sure?

Like any flavor enhancer, artificial sweeteners only sneak into snacks, beverages, and other goods after passing a rigorous approval process conducted by the FDA. Based on reviews of its chemicals and all existing research into its effects on animals and humans (i.e. whether its toxic, could possibly cause cancer, or could cause the growth of extra limbs), scientists determine how much of a sweetener humans can safely consume on a daily basis—a measure known as acceptable daily intake, or ADI.

The FDA (or other regulatory agencies) typically draws this line 100 times below the dose at which a substance could actually cause harm. So not only are we dealing with a huge safety margin to begin with, we're talking daily consumption over a lifetime—a fair bit more than the amount we could consume during a one-time synthetic sugar binge.

There are four artificial sweeteners currently on the U.S. Market: aspartame, acesulfame potassium, saccharin and sucralose. A new sweetener, neotame, just received FDA approval and will soon join the ingredient lists of many low-cal and diet products. Ordered from lowest to highest ADI, here are the most commonly used artificial sweeteners on today's U.S. market.

SACCHARIN (SWEET'N LOW, SUGARTWIN)

Over 300 times sweeter than regular sugar, saccharin is one of the oldest and most widely studied artificial sweeteners. Chemist Constantine Fahlberg first discovered the stuff in 1879 when, after a long day at the lab, everything he touched at dinner suddenly tasted sweeter.

Despite heavy criticism, the FDA has approved saccharin on multiple occasions. Warning labels were placed on all saccharin-containing products between 1997 and 2000 while the substance underwent further FDA review in response to concerns that it could cause tumors in humans. As soon as more research indicated the substance was safe, all warnings were removed.

• Where it's lurking: chewing gum, diet soda, jams, salad dressings, candy, canned fruit, baked goods, some vitamins and pharmaceuticals, and cosmetics.
• How much is too much? Saccharin's ADI clocks in at 5 milligrams per kilogram of body weight per day—the equivalent of a 150-pound person eating nine packets of Sweet N' Low. (OK, depending on the day, maybe some of us could get to this point...)

SUCRALOSE (SPLENDA)

Over 100 studies have helped affirm sucralose's safety since it was created in the late 1960s. In one study, rodents exposed to 16,000 milligrams of sucralose per kilogram of their body weight per day—the equivalent of a human chugging 16,000 cans of diet soda—showed no significant side effects. Nor did a group of diabetic people who consumed 500 milligrams of the stuff per day.

• Where it's lurking: yogurt, protein bars, frozen desserts, syrups, baked goods and diet beverages.
• How much is too much? Like saccharin, sucralose's ADI is 5 milligrams per kilogram of body weight per day. So a 165-pound person could (in theory) safely snack on 31 packets of Splenda per day.

ACESULFAME POTASSIUM

Another accidental discovery, this sweetener gained approval in 1983, a couple decades after German chemist Karl Claus just so happened to lick his chemically doused fingers in a lab one day to discover the compound. (Sound familiar, saccharin?) Rather than standing on its own, acesulfame potassium (200 times sweeter than regular sugar) is usually combined with aspartame or saccharin to enhance the flavor of low-cal treats and mask other artificial sugars' bitter aftertastes.

• Where it's lurking: soft drinks, diet iced teas, tabletop sweeteners, candy and chewing gum, marinated fish, rice pudding, ice cream, yogurt, and pickled vegetables. See also: toothpaste, mouthwash, and some medications.
• How much is too much? On its own, acesulfame potassium has an ADI of 15 milligrams per pound of body weight. That's about as attainable as downing oh, say, 4,930 Coke Zeros between breakfast and bedtime. (Please don't consider this a challenge.)

ASPARTAME (EQUAL, NUTRASWEET)

Surpassing saccharin as the most extensively researched and widely used artificial sweetener, aspartame was also discovered by a chance finger-lick. (Clearly we'd be on different career paths had we also blatantly ignored Chemistry 101's lab rules.) Aspartame, which can taste up to 220 times sweeter than natural sugar, entered the mainstream market after gaining FDA approval in 1974. It was re-approved in the early 1980's after additional studies disproved numerous claims over its adverse health effects.

• Where it's lurking: Aspartame is currently used in over 6,000 American products, ranging from soft drinks and candy, to yogurts, desserts, fruit spreads, nutrition shakes, protein bars, cereals, gum, and some pharmaceuticals.
• How much is too much? Aspartame's ADI stands at 50 milligrams per kilogram of body weight. To exceed this amount, a 150-pound adult would need to down more than twenty 12-ounce cans of diet soda. (Even the most enthusiastic aspartame consumers across the U.S., one study found, only down about the amount equal to three diet sodas per day (for our 150-pound friend).

NEOTAME (SWEETOS)

A close cousin of aspartame, this flavor enhancer clocks in with a sweetness between 7,000 and 13,000 times that of regular sugar. Neotame withstands higher temperatures and has a longer shelf-life than aspartame, and it's been proven safe in a number of clinical trials conducted in mice, rats, dogs and rabbits. NutraSweet holds a patent for the stuff, and it's been gaining steam in India under the brand name Sweetos.

• Where it's lurking: Though neotame received FDA approval in 2002, it hasn't yet been used in U.S. products. So stay tuned...
• How much is too much? Given that neotame is between 7,000 and 13,000 times sweeter than regular sugar, it's safe to say that no one is expected to need—or want—to consume too much of it. Neotame's ADI has been set just under 2 milligrams per kilogram of body weight per day, but since it's not yet on any ingredient lists, we can't give you some outlandish equivalent.

THE ANSWER/DEBATE

By and large, the major claim against artificial sweeteners—that they cause cancer—has been disproved. Several studies have found higher incidences of bladder cancer in rats whose chow was pumped full of aspartame. But we're talking the human equivalent of 2,500 to 5,000 milligrams per kilogram of body weight per day—way above aspartame's ADI and well over the typical amount of aspartame an average American is thought to consume.

Plus, humans don't form the potentially cancer-causing calcium crystals as readily as rats do after breaking down artificial sweeteners (and other substances). As it turns out, overloading on vitamin C is just as likely to trigger bladder cancer in our rodent friends as swallowing too much saccharin.

The second biggest cause of sugar substitute debate? Whether or not they can cause weight gain. Research into this claim's validity is still a bit iffy. While some studies suggest artificial sweeteners screw up our brain's ability to gauge how many calories are in non-diet foods, others have found associations between long-term consumption of diet sodas and some seriously expanded waistlines. However, most emphasize a lack of proof that artificial sweeteners are the true culprits behind obesity. Since diet sodas and snacks are so widely consumed, the chances are pretty high that just about anything else (like ordering a Big Mac to go with that Coke Zero or counting TV remote clicks as exercise) could be the real source of the pudge.

And what about claims that aspartame causes dizziness, nausea, fatigue, headaches and mood problems? That could just be a consequence of crash dieting, says M.D. Peter Sedesse. "If people who drink about 50 percent of their overall calories from regular soda suddenly switch to diet coke, it's the same as you or I suddenly eating almost nothing," Sedesse explains, via e-mail. "All of those issues—including confusion, poor memory, fatigue, irritability, mood swings, sluggishness and depression—happen when the brain and body don't get enough calories to function normally."

THE TAKEAWAY

Though all five currently produced artificial sweeteners have met (and surpassed) the FDA's current safety standards for food additives, there's no definitive guarantee that these products will never be found to pose health risks. The formerly-legal sweetener cyclamate, for instance, was banned from incorporation into foods, beverages, and sweetening tablets after a study found it to be toxic to some animals. Though, word to the scientifically wise: subsequent studies have not replicated the tumor-cyclamate link.

THE PROS AND CONS OF ARTIFICIAL SWEETNERS

On the plus side, they can help keep caloric intake under control, reduce insulin spikes and post-sugar binge crashes, make medicines and oral hygiene products less bitter, and boost flavor in some foods and beverages. On the other (not so plus) side, they don't provide any vitamins, minerals, protein, fiber or healthy fats. It's no news that weight control and overall health maintenance involve more than just cutting calories. Optimal well-being means incorporating a range of non-processed and proven-to-be-good-for-you options into your daily diet—think: veggies, fruits, lean protein, fish oils and whole grains. Not to mention adopting a healthier lifestyle that includes regular physical activity and adequate sleep.

In turn, while the vast majority of us may not be adversely affected by sugar substitutes, some may have their own issues. One genetic disorder, for instance, renders sufferers unable to metabolize one of aspartame's metabolic byproducts, the essential amino acid phenylalaline. Many folks may also have specific allergies to artificial sweeteners, much like they would to a variety of foods or chemicals, so be your own sleuth. If you get hives after drinking diet soda on multiple occasions, try taking a break from the Pepsi Maxx and speaking with a doctor.

No one's recommending a diet of Equal packets and Powerade Zero—just because non-nutritive sugar substitutes aren't so bad for you after all doesn't mean they're good for you. But until sufficient evidence crops up that any of the above sweeteners do pose a significant risk to human health, there's no scientifically sound reason to take them off the market—or to completely eliminate them from your diet.

Lurong Living Paleo Challenge Starts Tomorrow

HEY GUY'S

It begins tomorrow.

What starts tomorrow you ask???

The 8 week Paleo Challenge through Lurong Living

You can still register - up until midnight tomorrow the 16th of September

The first 3 workouts have been announced and the scores must be submitted and validated by the 29th of this month.

We will do

Lurong Living Challenge # 1 on Wednesday the 18th


Lurong Living Challenge # 2 on Friday the 20th


Lurong Living Challenge # 3 on Wednesday the 25th

I am in charge of doing your measurements for the competition - you will do weigh ins and pics on your own

I will send you individual times and dates I am available for measurements and get you scheduled this next week.

IT IS GOING TO BE GREAT!!!!!

Saturday 14, September 2013

Not our normal fly by the seat of my pants workout but a good one none the less. For those of you who want longer add a round! :-)


"The Don"

For time:

 66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.


U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

Friday 13, September 2013

Skill:

You know it

http://www.youtube.com/watch?v=7dCPjcAYBEQ&feature=player_embedded

Strength:

Power cleans

3-3-3-3 - GET HEAVY
to

Squat cleans

1-1-1-1-1

Stabilizer:

Only a few more weeks guy's and those abs along with YOUR PROPER NUTRITION and CONDITIONING will start to benefit!

Metcon:

12 Min EMOM

1 clean and jerk at 80% of your last 3 reps on strength today
3 pull ups
5 push ups
7 box jumps 24/20in

Thursday 9, September 2013

Skill:

100 push up challenge still rolling

Strength:

Back Squats

5-3-1+

75/85/95%

Stabilizer:

How are the straight leg L-leg lifts coming?

Metcon:

7 Min AMRAP

7 KB snatch right hand AHAP
7 KB snatch left hand AHAP
7 Strict pull ups

Rest 2 mins

7 min AMRAP

3 Chin ups
5 HSPU - double reps if not on the wall
7 Double tap wall balls

Food Education - what we need for our kids

 

STRENGTH DOESN’T CARE

BY MIKE TUCHSCHERER | IN POWERLIFTING | 

ThiJune, I went to Russia for the IPF raw world championships.  I met one of the Austrian lifters in the 120kg class — Alex.  He was a real nice guy and we had a good chat about training and such.  Fast forward until a few weeks ago.  Alex emailed me to let me know he would be on a road trip and they would be passing through my neighborhood.  So they stopped by yesterday and we trained.  It was really cool to have a training partner, even if we did tend to chat too much between sets.

One of the things we talked about was the feeling you get after going to a big competition.  For both of us, it’s this imperative feeling that you MUST train more.  You MUST find a way to get better.  In lots of ways, it makes the obsession deeper.  It’s a reality check of sorts.  “Hey, there are plenty of other strong folks out there.  I better get back to work!”  Speaking for myself, it makes me want to train more, train harder, and basically pour more effort into perfecting this craft.

Sure, there are other things in life that are also important.  For me, family is more important than lifting.  I have other goals, other aspirations and other priorities in life.  But Strength doesn’t care.

Mike is one of the speakers at the upcoming Become Unstoppable Seminar. Check out JTSstrength.com/Seminars for more info!!

It’s too easy to make excuses.  I’m not talking about excuses not to train, because for the people reading this, it doesn’t happen often.  We all like to point to other people as the ones who are not committed.  It’s easy to look at the weekend warrior who finds excuses to not go to the gym.  But I’m not talking about them.  I’m talking about you and me.  I’m talking about the reasons we have.  If you have a crappy session or fail to show progress at the end of the cycle… why?

“I didn’t get much sleep this week.”

“My nutrition has been off”

“My training volumes have been too low”

“I’ve been sick”

“I’ve been injured”

But strength doesn’t care about any of that.  You don’t get cut any breaks because you have adversity to deal with.  Some or all of those could be valid reasons why a person might not progress.  And there might be a good reason why it happened.  Maybe a guy has a new baby at home and that’s why he hasn’t been getting any sleep.

Guess what… Strength still doesn’t care.  I’m not saying it isn’t a good reason.  In the case of the above example, it’s a damn good reason in my opinion.  But I’m saying that strength and your ability to display it is a callused [lady] and she doesn’t care about anything other than you doing the things required to make progress.  And if that’s important to you, then that’s the nature of what you’re dealing with.

Most of us are already marginally obsessed with being strong (and some more than others).  But if you’re like me and have other priorities in life too, then that’s fine.  Just understand the full view of where you stand.  Strength will not care about your priorities.  And if you care about strength, then there is only one recourse.  Find a way.  Make a way.  Get the work done.  Do what you have to do to see progress.  Other priorities?  That’s fine.  But it’s very simple.  Either you do what you need to do to improve or you don’t.

To me, the first step is having a realistic view of yourself.  Sure, you have reasons why you didn’t do what was required for improvement.  But everybody has reasons.  Even they people who skip the gym altogether.  The critical thing is to understand that it’s a simple matter of doing what is required.

This isn’t about self-judgment either.  Just because you don’t do what’s required doesn’t mean you’re a bad person, that you’re “uncommitted” or anything else.  I don’t advocate beating yourself up over something like this.  It’s simply a fact.  Whether it’s a good or a bad thing depends on how you look at it.  Guess what else… Strength doesn’t care how you look at it.  It’s not about whether you feel good or bad about your reasons.  It’s simply about doing the work.  So if you feel bad (or good), beat yourself up, or anything else, that just causes harm in the long term.  So don’t do it.  There will always be some point when Strength will require more from you than you’re willing to give.  The best way to deal with it is to look honestly at what you need to do to make progress versus what you’re willing to do.

This no-self-judgment thing is hard for some people to get and they don’t understand why it’s important.  We naturally want to see ourselves as heroes.  We want to think of ourselves in a positive way.  If we frame the reasons as “excuses” or otherwise have evidence of not measuring up to our own ideal, that’s painful for us emotionally.  Pain isn’t necessarily a bad thing, but everybody has limits.  If you deal yourself enough punishment, then eventually you start breaking down under the pressure – pressure you put on yourself with the words you chose to use.

It’s much better to see it how Strength sees it.  Did you do what was required?  Yes or no?  Okay, then next time do what’s required.  That’s it.  It doesn’t have to be an emotional endeavor.

It’s interesting that all of us acknowledge how much of our performance is mental, yet many will skip this article because it isn’t dealing with exercise selection or sets and reps.  If you learn to read the signs that Strength sends to you and not be derailed by your own emotions, you’ll be further ahead of your peers when it comes to your mental game.  And all of us admit that this is a big leg up in terms of making progress in the strength game.

Mike Tuchscherer is the founder of Reactive Training Systems as well as a competitive powerlifter.  In his own powerlifting career, Mike has racked up wins all over the world including national titles, world records, and IPF world championships.  In 2009, Mike went to Taiwan and became the first American male in history to win the gold medal for Powerlifting at the World Games.  Since, he has been pursuing raw competitions where he has continued to set records and compete among the best on the planet.  Professionally, Mike has coached 12 national champions, 2 IPF world record holders, national record holders in countries throughout the world, pro level multi ply lifters, strongmen, and literally hundreds of lifters who have set incredible personal bests following Mike’s coaching advice

Wednesday 11, September 2013

Skill:

Yeap same

Strength:

Strict press

5-3-1+
75/85/95%

Stabilizer:

uh huh!

Metcon:

"Roney"

Four rounds for time of:

 Run 200 meters
135 pound Thruster, 11 reps 60/40kg
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps

Post time to comments.


Police Service of Northern Ireland Constable Ronan Kerr, 25, of Omagh, Northern Ireland, was killed on April 2, 2011 by a car bomb outside his home in Omagh. He is survived by his mother Nuala, brothers Cathair and Aaron, and sister Dairine.

WHAT THE - Not CROSSFIT kids

---

Help Your Kids Rebound from Summer Fitness Loss   Did your kids spend too much of their summer lying around the house in front of the TV or computer screen? If so, check out today’s article geared towards helping parents motivate their kids to break out of lazy summer habits. Each summer, your average child under the age of 18 spends a total of 4 hours watching TV and another 3 hours playing video games. That’s 7 hours a day spent in front of a screen that could be spent outside, exercising or doing other productive activities. (Not to say video games are a complete taboo, but c’mon I don’t think encouraging children to spend 7 hours of their day in front of a screen is a very good idea). With that being said, here are three easy tips to help parents break their kids’ lazy summer habits: One, talk to your kids about being healthy, and explain to them the importance of living a healthy lifestyle. Children can’t understand what they don’t know, and even if they don’t agree with you, they will understand one day the importance of exercise and a healthy diet (they’re just kids). Two, make exercising fun. Whether it’s buying a home entertainment system (like a Wii), or just playing basketball with your kids every day, anything helps. And, lastly, be a role model. Children look up to adults as role models, so if you make it a point to live a healthier lifestyle, your kids will most likely follow suit.

Tuesday 10, September 2013

Skill:

100 push ups

Strength:

Deadlifts

5-3-1+

75/85/95%

Stabilizer:

30 day ab challenge

Metcon:

Griff Swings

2x

800m run forwards
400m run backwards
50 kb swings 32/24kg

Monday 9, September 2013

Skill:

30 day 100 push up challenge

Strength:

Cycle #3 Week #3 Wendler

Bench press

5-3-1+

75/85/95%

Stabilizer:

30 day ab challenge

Metcon:

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells
Post time to comments.



U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Saturday 7, September 2013

So in writing this one out on the board I thought it was a little too easy or the time would be to short.
I was wrong - so very wrong!

Partner WOD:

The team must complete 200 reps combined of the following movements

Push ups
Sit ups
Pull ups
Squats
KB swings 24/16kg

Partner 1 starts on the movement and partner 2 completes a 400m run and three tire flips - when partner 2 is done he/she tags partner 1 out and takes over wherever partner 1 was in the rep count of the movement - partner 1 then does a 400m run and three tire flips, then tags partner 2 back into the run. This continues until all movements have been completed for a combined total of 200 reps.

Friday 6, September 2013

Skill:

100 push ups

Strength:

Strict press

3-3-3+

70/80/90%

Stabilizer:

Yeap

Metcon:

6x

Max rep push press 65% of your 1 rep total - every round should be a failure not a quit
25 UNBROKEN double unders - 3 chances and then move back to push press

Score is total # of push press

Thursday 5, September 2013

Skill:

100 push ups

Strength:

Back squats

3-3-3+

70/80/90%

Stabilizer:

Oh yeah it is the same

Metcon:

"Donny"

21-15-9-9-15-21 reps for time of:

Deadlift 102.5/82.5kg - SCALE AS NEEDED 90 Deads is a SHIT TON!!!!
Burpee don't scale - Just SUCK IT UP!

Post time to comments.


U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

Wednesday 4, September 2013

Skill:

100 push ups

Strength:

Bench Press

3-3-3+

70/80/90%

Stabilizer:

Same as yesterday - all month

Metcon:

4x
each round you will complete the cycle 6 times

1 dumbbell or barbell hang clean to
1 dumbbell or barbell front squat (THIS IS NOT A SQUAT CLEAN) to
1 dumbbell or barbell push press to
1 dumbbell or barbell lunge with the right leg  to
1 dumbbell of barbell lunge with the left leg
then touch and go back into the hang clean for another set until you reach 6 sets then
Rest time needed to complete next round
*** Increase weight each round

Tuesday 3, September 2013

Skill:

All month

100 push ups

Strength:

Deadlifts

3-3-3+

70/80/90%

Stabilizer:

All month

20
sit ups
hanging leg lifts
4 count flutter kics
leg holds to hip hike
MET plank hold

Metcon:

"Falkel"
Complete as many rounds as possible in 25 minutes of:

 8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent

Post rounds completed to comments.


U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Cheese and Crackers....

In his best selling book Your Best Life Now, Joel Osteen tells the story of a man who traveled across the Atlantic Ocean on a cruise, yet never ate in the dining hall with the other passengers.  Instead, at meal time the man went off by himself and ate from a supply of cheese and crackers that he brought along with him.

Near the end of the trip, another passenger asked him "Why don't you come join us in the dining hall tonight for dinner?"

Embarrassed, the man replied "Well, to tell you the truth, I only had enough money to purchase my ticket.  I don't have any extra money to purchase fancy meals."

Somewhat baffled, the other passenger replied, "Sir, don't you realize the meals are already included in the price of the ticket?  Your meals have already been paid for!"

Now, hearing this story it's very easy to think "OMG, how could this guy be such an idiot?", but the truth is, many times we're just like him.

In life, we have a banquet hall of opportunity in front of us, yet still, many people settle for a life of cheese and crackers.

The potential within you -- it's truly limitless.  Still, so many never achieve it, or realize it.  We settle for average, or even worse, the executioner of success:  "good enough".

"I wish I could have a body like hers."

Cheese and crackers.

"I can't do it.  I just don't have what it takes."

Cheese and crackers.

"I've always been overweight.  I just wasn't meant to be fit."

Cheese and crackers!

What excuses are you making today that are preventing you from realizing the potential that is already inside of you?  You see, your meals have already been paid for!  That potential, it's already within you. 

Still, you'll never know just how satisfying it can be as long as you continue to settle for cheese and crackers.

Today, we challenge you to drop the "cheese and crackers" mentality and join the others in the banquet hall.  The feast has already been paid for and it's rightfully yours. 

Step 1:  You must believe in yourself.  Sounds corny, but it couldn't be more true.  In fact, even if EVERYONE else believes in you, if you don't believe in yourself, you can't succeed!

Step 2:  Take action.  Once you understand what's available to you, you have to take action toward it.  It's not enough to know about the banquet hall, you have to go there and dine there. 

Of course, even after learning that your meals are already paid for, you could still make the excuse that you're not good enough, or that you feel out of place, and go back to that unfulfilling meal of cheese and crackers.

No!  Take action today.  Right now.  Start toward achieving the greatness that is inside of you. 

Monday 2, September 2013

Labor Day!!!!



"Desforges"

Five rounds for time of:

 225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Originally posted in January of 2012

Look forward to some new hero WOD's in the next few weeks - be prepared for rope climbs, burpees, muscle ups, farmers carries and all that fun stuff!

Saturday 31, August 2013

Today we honor the 19 firefighters that lost their lives in Prescott Arizona

"Hotshots 19"

Six rounds for time of:

 30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

 

Support the families of the fallen Hotshots

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

https://hotshots19.crossfit.com/