Back to Normal on Saturday
Friday, July 16, 2010
Double unders
Robb Wolf Webisode 36. Robb has some interesting things to say about Crossfit; it’s strengths, weaknesses, limitations, etc. It’s may be a little overly critical, but criticism is good, right?
Fitness is…by Blair Morrison, a Crossfit Rockstar.
A realists view of pullups.
We’ll be back to normal Saturday operations. We’ll do some skill work, then jump into some weightlifting, and finish with a metabolic conditioning workout.
Strength/Skill
In 10 minutes, build to a heavy Squat Clean
Metcon
“USAW Triplet”
10 Minute AMRAP
6 Squat Clean 115/83
12 Pullups
24 Double unders
Scaling will be in effect. Come on in, and we’ll make the workout fit your ability level.
Pushing Helen
Thursday, July 15, 2010
Erika is meticulous about updating her journal…with Princess stickers!!!
It’s been great seeing everyone updating their books after workouts. Keep it up. Don’t forget to keep little notes, like how you felt before and after. This may help you see how your day affects your workouts; stress, sleep, and diet are just a few of the many factors that may slow you down. Just remember to write it down.
10 reasons why women don’t bulk up with weight training from Elite FTS. Everyone should read this article, because it’s points applies to everyone, not just the ladies.
Friday’s Workout of the Day
3 Rounds
Run 450m (to the end of the chain link fence, before the DeHart building)
21 Kettlebell Swing 55/35
12 Push Press 95/65
Leg day!
Wednesday, July 14, 2010
I am holding a strong-man log. If anyone one where to pick one of these bad boys up, let me know
I Train. Motivation.
Tips to get your kids moving. Fitness is a lifestyle, and I hope I’m imparting the right things on kids. I think it’s working. I truly believe movement begets movement: once you “get active”, you want to stay active. Teaching our kids these traits may be the most important thing we do.
Last night I wrote the couch will kill you. The NY Times has an article that confirms it.
Strength
Max Rep Set
Front Squat
Men - Body Weight
Women - 3/4 Body weight
Use 3-4 sets to warm up, using a power clean to rack the weight. The goal is as many reps as possible at the prescribed weight.
Metcon
21-15-9
Wallball Shots
Med Ball Slams
Med Ball Clean
Men - Red
Ladies - Blue
Push and Kick
Tuesday, July 13, 2010
Brandon and Wayne doing the Atlas
The Truth from Starting Strength.com, Mark Rippetoe’s site. This article is “in your face”. The author, Jim Steel, seems kind of old and cranky, but he’s serious about training hard. Best line: “One more for the apocalypse”. Or maybe it’s “The Couch will kill you”.
Strength
Shoulder Press
3-2-2-1-1-1
Folks, we’re going to have to power clean this up.
Metcon
21-15-9
Handstand Push Up (HSPU)
Toes to Bar
Any sub for HSPU will be a 2 for 1 sub.
Nutrition Seminar, 7:15 Tuesday Night
Monday, July 12, 2010
The gang starting the partner chipper on Saturday.
Once again, a reminder. We will have a nutrition seminar on Tuesday night at 7:15, after the last class. The subject will be pre and post workout nutrition, and will take about 30 minutes. I hope to see you there.
Hamburger Helper and the Entropic Degradation of All Things. I really enjoyed this article on observations on the falling quality of Hamburger Helper. Have you noticed things that were great as a kid, or from years ago, has degraded over time?
Strength
Deadlift
3-2-2-1-1-1
Build to a heavy single. If you feel it, go for a 1 rep max.
Let’s see how those max rep sets are working!
Metcon
3 rounds
Run through DeHart lot (600m-ish)
