December 31, 2009

Two more days of holidays and training begins again. Saturday Jan. 9th following the workout I will be talking about the zone diet, the concepts of how it works, how to calculate blocks and sample meal planning. There is no additional charge, my holiday gift to you!

Workout:
Mark a spot 6" above reach. Perform 30 vertical jumps hitting the target then max hold pillar bridge aka plank. Perform 3-5 of this sequence, rest as needed between rounds.


Fact 1: About half of all Americans are on a diet on any given day
Fact 2: 96 billion pounds of food is wasted in the U.S. each year

December 29th, 2009

Training at 7am and 9am today

Tabata HEAVY Swings

On the minute:
Power Clean and Split Jerk
Complete as many reps on the minute, the drill is over when you can no longer complete the amount of reps for the minute.

Fact: Women wishing to enter Canada to work as strippers must provide naked photos of themselves to qualify for a visa. What do you think the application process is to be the one who screens the photos?

December 28th, 2009

Training on Monday and Tuesday this week at 7am and 9am, Saturday at 7:45am. Regular schedule will be back next year.


Warmup:
Knees to elbows
Back/Hip Extension

800m run

Three rounds for time of:
30 reps Box jump
20 Pullups
10 Deadlift, *bodyweight

Fact: Gardening is said to be one of the best exercises for maintaining healthy bones.

December 26th, 2009

Hope everyone had a great holiday.


For Time:
Run 1 mile, stop every minute and take 24 steps of walking lunges. *the longer it take to run the more lunges, vice versa.

Reminder next weeks schedule will be Monday and Tuesday (12/28&12/29) at 7am and 9am and Saturday Jan 2nd at the usual 7::45 time.


Boxing Day- December 26th
The name derives from the tradition of giving seasonal gifts, on the day after Christmas, to less wealthy people and social inferiors, which was later extended to various workpeople such as laborers and servants.
The traditional recorded celebration of Boxing Day has long included giving money and other gifts to charitable institutions, the needy and people in service positions.

December 24th, 2009

For time:
100 Squats
10-9-8-7-6-5-4-3-2-1
Body Blasters or Pushups
Situps
100 Jumping Jacks

The 10-1 is in a ladder format, 10 blasters/10 situps, 9 blaster/9situps....down to one. Couple options, you can do the body blasters without the pushup, you can do with the push up and if you want you an do a three part ladder body blaster, pushups, situps. 100 air squats should be done quickly, unbroken and always to full depth.

Reminder: The workouts posted over the break are suggested, if you need a break take the break there are plenty of days to workout. Breaks are needed and without them even the best athletes will burn out. Enjoy your holidays!!

FACT: Motorists who talk on cell phones are more impaired than drunk drivers with blood-alcohol levels exceeding .08! *Neither is recommended.

December 23rd, 2009

REST DAY

Hope you guys enjoy your rest days!
I will post an at home workout for Thursday, Friday and Saturday. Training in the gym will start back up Monday, December 28th.

December 22ND, 2009

For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Dumbbell thrusters
50 Burpees
50 Double unders

FACT: In Downtown Lima, Peru, There Is A Large Brass Statue Dedicated To Winnie-The-Pooh.

December 21th, 2009

20 Min AMRAP:
5 Dips
10 Single Leg Squats
15 Situps
5 Pullups
10 Pushups
15 Air Squats

For those on vacation most of this workout can be done anywhere.

FACT: The most pushups ever performed in one day was 46,001 (it was by Gayle..JK)

December 19th, 2009

UPDATE: NEXT WEEK THERE WILL NOT BE A 5:30AM CLASS, CLASSES ONLY AT 7AM AND 9AM.
*WE ARE ONLY TRAINING MONDAY AND TUESDAY NEXT WEEK (12/21 & 12/22)

Tabata Situps

400m Walking Lunge, for time and amount of steps


Julie has been killing workouts lately! Top times in the past two days, keep up the good work!

Fact: The Puritans forbade the singing of Christmas carols

December 18th, 2009

5 min of jump rope practice; practice double unders or max rep double unders

Make up workout from earlier this week:
7 Rounds:
5 Pullups
10 Push Jerk

FACT: When you walk down a steep hill, the pressure on your knees is equal to three times your body weight

December 17TH, 2009

Warm up:
4 Rounds:
25 Back Extensions
25 PVC Pull-Thru Curlups

Four rounds for time:
400m Run
30 Box Jumps
30 KB Swings

FACT: Months that begin on a Sunday will always have a 'Friday the 13th.'

12/17/1843 - Charles Dickens's: A Christmas Carol published.

December 16th, 2009

REST DAY

Congrats to Jen and Gayle for completing the CrossFit level 1 certification this weekend! Just as you are both awesome athletes you will excel as great coaches!

December 15TH, 2009

Deadlift 3x3


A bit about general physical preparedness, be prepared for anything and for the workout to change at anytime!

FACT: It takes about 63,000 trees to make the newsprint for the average Sunday edition of The New York Times.

December 14TH, 2009

Prowler Sprints

7 rounds for time of:
5 Reps Hang squat cleans
10 Pushups

FACT: In 1998, Sony accidentally sold 700,000 camcorders that had the technology to see through people's clothes.

12/14/1799 - George Washington died at Mt Vernon, VA.

December 13th, 2009

REST DAY

Thanks to everyone that came out to turf paradise yesterday it was a lot of fun!

Schedule for the remainder of the year
December 14-19th No changes (Mon, Tues, Thurs-Sat)
December 20-26th Classes only Monday 12/21 and Tues 12/22
December 27-Jan 2nd Classes Mon 12/28 and Tues 12/29 and Sat 1/2

As always your input is very important to me please let me know if you have any ideas or things you would like to see added to the programming. Enjoy the rest of your weekend!

December 12TH, 2009

Dumbbell Squat Clean and Thruster on the minute

3 Rounds:
12 KB Sumo DL High Pull
12 KB Swings

Turf Paradise today!! Races begin at 12:25 last race at 4:00pm. Horse racing is a fun event for all ages kids are welcome. Tomorrow is dollar day, $1 grandstand admission.

FACT: Racehorses can wear out new horse shoes in one race.

December 11TH, 2009

Please be prepared to be outside!!

"NANCY"
Five Rounds:
400m Run
15 OHS 65# Rx


FACT: Europe is the only continent without a desert.

December 10TH, 2009

Pull-up Ladders

800m Run

30 Knees to Elbows
30 Body Blasters
20 Kneeling Squat Jumps
20 PVC Pull Thru Sit-ups
10 Clapping Push-ups
10 Med Ball Squat Cleans


**Nothing today will be for time. Focus on form, depth and comprehension of skills.

FACT: Pollen never deteriorates. It is one of the few natural substances that lasts indefinitely.

Wednesday, December 9th

REST DAY

Ice your back if it is tight from the deadlifts yesterday.

Don't forget this Saturday at Turf Paradise. There are 9 races; first race is at 12:25 and the last race is at 4pm. Please bring your friends and family, kids are welcome. Here is the website if you would like more information TURF PARADISE.

Fact: Horse racing is the second most widely attended U.S. spectator sport, after baseball

Tuesday, December 8th

5 minutes of double unders max reps or practice

Five rounds for time of:
5 Deadlifts
10 Burpees


Fact: Each year, 30,000 people are seriously injured by exercise equipment.

December 7TH, 2009

Dip Ladders
Reverse Hypers/Back Extension

7 Rounds:
5 Handstand Push-ups
10 Strict sit-ups (no arms/feet flat to the ground)
15 Air squats



FACT: All coffee is grown within 1,000 miles of the equator.

12/7/1941 - Pearl Harbor attacked (a day that will live in infamy) 1st Japanese submarine sunk by American ship.

Happy Birthday Larry Bird 12/7/1956

December 5TH, 2009

800m run
21 Power cleans
21 Pull ups
15 Power cleans
15 Pull ups
9 Power cleans
9 Pull ups
800m run

FACT: There is more real lemon juice in Lemon Pledge furniture polish than in Country Time Lemonade.

December 4TH, 2009

Tabata KB/DB Swings

150 Double Unders/Box Jumps
*For every time DUs are broken, perform burpees. 1st break one thruster, 2nd break 2 thruster, 3rd break 3 thrusters.....
Workout will be for time and total number of thruster.
The better you are at double unders, the less thrusters. The worse you are a double unders, the better you will be at thrusters.


**WE WILL BE OUTSIDE DRESS ACCORDINGLY, GLOVES RECOMMENDED**



FACT: About 10% of Jewish households have Christmas Trees.

December 3RD, 2009

Tabata Sit-ups

Dynamic Effort Bench 6x3

12 min AMRAP:
Alley Run
12 Renegade Push-up Rows


FACT: The U.S. Government will not allow portraits of living persons to appear on stamps.

December 2ND, 2009

REST DAY



Great workouts the last few days. Enjoy the rest day. Make sure you are keeping up with tracking your diet, water and hours of sleep. All of these areas are crucial to health and fitness. If one area is lacking, they are all lacking. Keep that in mind.

FACT: Kite flying is a professional sport in Thailand.


Mark your calenders! Day at the races! Saturday December 12th at Turf Paradise. Races begin at 12pm.

December 1ST, 2009

Hang Power Clean 2-2-2

For time:
21-15-9
Pullups
Dips
Pushups

FACT: It takes 17 muscles to smile, 43 to frown.

November 30TH, 2009

Shoulder Press 3-3-3

For Time:
50-40-30-20-10
Back Extension
Air Squats

Warm-up: Movement Prep
Cool Down: Stretching/MFR

*Homework continue to log diet, sleep and water intake. You are welcome to bring this in or keep it to yourself.

FACT: Most cell phone antennas have no purpose other than to make people believe that flipping up a 2 inch antenna just gave them better reception. They are not connected to any circuitry.

November 29TH, 2009

PREP DAY

Sounds like everyone had a great holiday and is ready to get back into the swing of things. Your homework is a journal either (mental or physical) your nutrition, water intake and hours of sleep.

Optional at home workout:
Burpee breathing ladder,
one burpee take one breath,
two burpees-two breaths
continue until you have to break a set or breathing becomes out of control

November 28th, 2009

For time:
400m Run
10 Pullups
20 Pushups
30 Situps
40 Squats

Rest 3 minutes, complete 3 rounds

Hope everyone had a great thanksgiving. Sara and Gayle ran the 10k in 53:00, check the comments on Thursday if you haven't already.

FACT: The can opener was invented 48 years after the can

HAPPY THANKSGIVING!!

THANKSGIVING DAY 10K TURKEY TROT FUN RUN/SKATE/BIKE

Thursday 10/26, 830 am. The race is 5.5 miles starting at 56th st and Indian School Rd, just north of the canal and ends at 20th St and Maryland. *Please have someone able to pick you up at the finish or prepare to turn around halfway. Food and drinks will be available at the end of the race.
Enjoy your holiday. Reminder there will no classes on Friday but I will post a workout for you to do at home. Saturday class at the usual 7:45am time, see you then.

FACT: Aoccdrnig to a rscheearch procejt at Cmabrigde Uinervtisy, it deosnt mttaer waht oredr the ltteers in a wrod are, the olny iprmoatnt tihng is taht the frist and lsat ltteer be in the rghit pclae. Tihs is bcuseae the huamn mnid deos not raed ervey lteter by istlef, but the wrod as a wlohe!

November 25TH, 2009

"Fight Gone Bad!"

Three rounds of:
(Dumbbell Thrusters) Wall-ball (Reps)
Sumo deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

FACT: More turkeys are raised in California than in any other state in the United States.

THANKSGIVING DAY 10K TURKEY TROT FUN RUN/SKATE/BIKE

Thursday 10/26, 830 am. The race is 5.5 miles starting at 56th st and Indian School Rd, just north of the canal and ends at 20th St and Maryland. *Please have someone able to pick you up at the finish or prepare to turn around halfway. Food and drinks will be available at the end of the race. Casey will be there and has done this in the past and recommends it highly.

November 24TH, 2009

20min amrap:
5 Pull-ups
10 Push-ups
15 Lunge each leg
20 Sit-ups

3 sets:
15 Back extensions
15 Reverse hypers
3 Turkish get-ups each side

Tabata swings

FACT: The Dallas/Ft. Worth airport is larger than New York City's Manhattan Island.

November 23RD, 2009

SCHEDULE THIS WEEK:
Monday, Tuesday, Wednesday and Saturday regular times
Rest days Thursday and Friday

15 min amrap:
200m Run
20 Squats
200m Run
10 Kb/Db Snatch

Pull-up Ladders

Prowler Sprints

FACT:
The American Automobile Association was founded for the sole purpose of warning motorists of police speed traps.

November 21ST, 2009

1 mile run for time


For Time:
7 Burpees
21 SDLHP
14 Burpees
14 SDLHP
21 Burpees
7 SDLHP

FACT: Even a small amount of alcohol placed on a scorpion will make it go crazy and sting itself to death.

November 20TH, 2009

Movement Prep/Dynamic Stretching

Gymnastic Skills
Rolls, Handstands, L sits

"HELEN"
Three rounds:
400m Run
21 KB Swings
12 Pull-ups

FACT: The word Tips is actually an acronym standing for 'To Insure Prompt Service.'

November 19TH, 2009

Trap Bar Deadlift 3 x 3 + 40' Farmer Carry

Six sets:

Muscle Snatch x 4
Lunge Overhead x 4
60 second rest between sets

FACT: The ball on top of a flagpole is called a 'truck.'

November 18TH, 2009

REST DAY

Enjoy your rest day, take the day to recover, play you favorite sport.. you have earned it. Realize that sometime one day is not enough. Take a look at your performance and gains. Are you making progress towards your goals? I've said it before and it can't be said enough; "work+rest=success". Work hard on your training days, recover on the rest days. Never feel guilty about taking a recovery day. Use that time to focus, think about your nutrition and what fitness means to you. Rest, recover and you come back stronger.

Here is a link to website worth checking out. SaveRacingHistory It's very sad that a huge part of American sports history (history in general) is at risk of being lost forever. Post comments about this or other events that have impact on you.

FACT: Happy Birthday Mickey Mouse, cartoon character 1928

November 17TH, 2009

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

FACT: Florida is not the southernmost state in the United States. Hawaii is farther south.

November 16TH, 2009

Double Unders Max Reps in 3 minutes
Warm-up:
30-20-10
Box Jumps
Sit-ups
Back Extensions

Met Con:
In 3 Minutes complete:
400m Run
Max Reps Handstand Push-ups
Rest 2 Minutes
Complete 5 cycles

Prehab/Cooldown
Y,T,W and MFR

FACT: Perspiration is odorless; it is the bacteria on the skin that creates an odor.

November 14TH, 2009

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

FACT: Sir Isaac Newton, discoverer of the principles of gravity, also invented the cat door.

November 13TH, 2009

Recovery and Assistance

Body Blasters
Reverse Hypers
X-Bandwalks

Turkish Get-ups 5 x 2

KB Juggling


FACT: If you stop getting thirsty, you need to drink more water. For when a human body is dehydrated, its thirst mechanism shuts off.

November 12TH, 2009

29 Double Unders
400m Run
11 DB Snatch Right
12 DB Snatch Left
19 PVC Pull-thru Abs
80-"DB Complex"*
400m Run
29 Burpees

*DB COMPLEX
20 Deadlift
20 Hang power clean
20 Front squat
20 Push Jerk
Perform this sequence for a total of 80 reps, 2 sets of ten, 4 sets of 5...

FACT: In 1980, a Las Vegas hospital suspended workers for betting on when patients would die.

November 11TH, 2009

REST DAY/VETERANS DAY




FACT: Termites eat wood twice as fast when listening to heavy metal music.

November 10TH, 2009

Squat 5 x 1

Breathing Ladder KB Swing

7 rounds for time:
3 Pull-ups
3 Dumbbell Thrusters
Do hard things! Strict or weighted pull-ups and make those thrusters heavy!!

FACT: The 7-Eleven Extreme Gulp is 50% bigger than the volume of the human stomach!

11/10/1969 - Sesame Street premiers

November 9TH, 2009

Power Clean 3 x 3

“Tabata Something Else"
Complete 32 intervals of 20:10 seconds of work to rest
8- 20:10 Pull-ups,
8- 20:10 Push-ups,
8- 20:10 Sit-ups,
8- 20:10 Squats.
All eight intervals of each exercise are completed before moving to the next. There is no rest between exercises. Total time 16 min for total reps completed.

FACT: Tug of war was an Olympic event between 1900 and 1920.

November 7th, 2009

Camelback Mountain
Meet at the Echo Canyon trailhead at 7:45am

Summit Trail (Echo Canyon)
Length: 1.2 miles one way
Elevation gain: 1,264 feet (summit is 2,704 feet)
Difficulty: Strenuous and difficult

Enter at Echo Canyon Parkway just east of Tatum Boulevard off of McDonald Drive. Parking is extremely limited at this trailhead and waits for a spot on weekends can be substantial.

This is a very strenuous trail recommended only for experienced hikers. The trail ascends through some spectacular sandstone rock formations and offers unparalleled views from the summit of the greater Phoenix area. The Echo Canyon area is open sunrise to sunset*
*from www.phoenix.gov/PARKS

If you would like to carpool meet at La Grande (40th/Campbell) at 7:20

FACT: One in three snake bites the victim is drunk. One in five is tattooed.

November 6TH, 2009

Half "GRIFF"
400m Run
200m Run Backwards
400m Run
200m Run Backwards

Chin and Dip Ladders

Renegade Manmakers on the minute

FACT: In 1938, Seabiscuit had more newspaper exposure then our president or Hitler; he was by far the most popular living creature in America.

Breeders Cup starts today!!

November 5TH, 2009

Dynamic Effort Squat 60%max x 2 x 10

Tabata Kettlebell Clean and Press

4 - 30yard Prowler Sprints



11/5/1875 - Susan B Anthony arrested for attempting to vote.

FACT: Nike Air Soles do not actually have 'air' in them.

November 4TH, 2009

REST DAY

In addition to your own goals, I am putting out a challenge for you and calling it 8/8. The guidelines are simple. Get 8 hours of sleep a night and max 8 hours of television a week.


A couple benefits to a good nights sleep
-Sleep is a significant stimulator of growth hormone release. In addition to acting to increase muscle mass, growth hormone also stimulates the immune system.
-Sleep deprivation raises levels of the stress hormone cortisol, which may interfere with tissue repair and growth and can contribute to weight gain.
-The very deep or REM sleep helps motor learning and acquiring new skills. Makes you "mentally alert" for daily activities, tasks and work.
-Lost sleep reduces the performance of the cerebral cortex in the frontal lobe of the brain which is responsible for the most important mental functions- focus, concentration, flexibility, decision making and information processing.


REMINDER: This Saturday 11/7 we will be hiking Camelback Mountain. Meet at the Echo Canyon trailhead at 7:45. Friends and family are welcome.

FACT: In the 1930's, American track star Jesse Owens used to race against horses and dogs to earn a living.

November 3RD, 2009

Bench Press 5 x 3

On the minute for 15 minutes:
2 Dips
4 Heavy KB/DB Swing
6 Box Jumps

FACT: If a surgeon in Ancient Egypt lost a patient while performing an operation, his hands were cut off.

November 2ND, 2009

Kneeling Squat Jumps
Eccentric GHR

Complete with a partner for time:
40 Overhead squats*
40 Pull-ups**
30 Overhead squats
30 Pull-ups
20 Overhead squats
20 Pull-ups
*Each person completes 20,15,10 Squats on their own, use only one bar
**Pull-ups will be completed collectively with only one person working at a time

FACT: Coffee beans aren't beans - they're fruit pits.

November 1st, 2009

Here is Gayle at the top of a muscle-up and by the look on her face the view is beautiful!

Today marks the beginning of our new years declaration. Choose goals based on fitness, nutrition, lifestyle...whatever it is take the steps towards that goal. When setting goals start out with smaller goals that will lead to the big picture. If your goal is to reduce body fat, and you have a hard time with accountability; your 1st week goal could be to commit to keeping a food journal. If you have a hard time with being prepared, go grocery shopping or cook a few days worth of meals to keep the right choices on hand. All those small steps will pay off and aid in your success.

To the early groups please remember to wear warm clothes the mornings have been chilly

October 31ST, 2009

HAPPY HALLOWEEN

Team workout nevermore...
For Time:

"Suicides in the alley"
Run to the end of the alley and back; Run to Virginia Ct and back; Run to the end of the street and back.

6 Rounds:
6 Burpee Pull-ups
6 Overhead Lunges

Fact: Bobbing for apples is thought to have originated from the roman harvest festival that honors Pamona, the goddess of fruit trees.

October 30TH, 2009

Four rounds:
25 Double Unders
10 Knees to Elbows

Press 3 x 3

Trap Bar Farmer Carry

Fact: Apples are 25% air and nobody has ever died from a razor blade inside of one.

10/30/1775 - US Navy founded

October 29TH, 2009

Three Rounds for time:
15 Sit-ups
12 Deadlifts
9 Hang Cleans
6 Front squats
3 Push Jerks
Use one bar at the heaviest load and storm through for time.

"The concept is interesting and well-formed, but in order to earn better than a 'C,' the idea must be feasible."

Yale University management professor in response to Fred Smith's paper proposing reliable overnight delivery service. (Smith went on to found Federal Express Corp.)

FACT: Only one book has been distributed in more copies then the Bible; The IKEA catalog.

Birthday: 10/29/1884 - Bela Lugosi, horror actor (Dracula, The Body Snatcher)

October 28th, 2009

REST DAY


You have earned it after two hard training days.

Check out 70sbig.com. There is a lot I like about this site, even though admittedly it's for men. Beneath the talk of gaining weight, getting stronger and drinking a GOMAD (gallon of milk a day) it makes a social statement for guys. Does anyone know of a website that women can log onto that encourages them to eat and lift and be strong? Post findings and opinions to comments.

Fact: The average chocolate bar has 8 insects' legs in it

October 27TH, 2009

Dynamic Effort Bench Press 8 x 3 (55%1RM)

Pull-up and Dip Ladders
Abdominal Work
Turkish Get-ups

FACT: Americans collectively eat one hundred pounds of chocolate every second.

October 26th, 2009

Warm up:
Movement Prep/Mobility


"Barbell Mile"
15 Back Squats
15 Front Squats
15 Overhead Squats
Run 400m
15 Shoulder Press
15 Push Press
15 Push Jerk
Run 400m
30 Power Cleans
Run 400m
30 Power Snatch
Run 400m

Cooldown:
SMR

Fact: Over 10% of pet owners dress their pets in Halloween costumes. "Guilty"

October 25th, 2009

REST DAY

Sherri trap bar farmers walk 195# in the pouring rain

Most of us that have ever trained hard or played a sport have experienced the painful side; injuries. Sometime severe, sometimes acute always aggravating. Not only for the injury itself, but the mental aspect of not being able to train. One of the best and simplest ways to assist the healing process is from the use of ice therapy. The use of a cold/ice pack reduces the inflammation and swelling that occurs after injury. It helps relieve the pain by numbing sore tissues, it slows the nerve impulses in the area interrupting the pain or spasm reaction between the nerves. A basic method is ten on/ten off as many times as possible. It is not recommended to keep ice on any area for more than 25 minutes.

October 24TH, 2009

Saturday's permanent time is now 7:45AM

"300" Workout
25 Pull-ups
50 Deadlifts 135/95
50 Push-ups
50 Box Jumps 24”
50 Floor Wiper 135/95
50 KB Clean and Press 35/26
25 Pull-ups

FACT: The word gymnastics is derived from the Greek word "gumnazein", which means; To train naked.

October 23rd, 2009

Warmup:
400m Run
6 min "Cindy"

Squat 3x3

On the minute Hang Power Snatch and Overhead Squat, Perform one of each the first minute, 2 on the second..continue until the amount of reps cannot be completed before the minute expires.


Fact: Your nose can remember 50,000 different scents

October 22nd, 2009

Warmup:
Situps
Double Unders

WOD:
For Time, Load and Depth
"TEXT MESSAGE"
Seven Rounds:
10-SDLHP
10-HSPU

Cool down: mystery challenge

Did you know; There are no words in the dictionary that rhyme with orange? The same is true for the colors purple and silver

October 21st, 2009

REST DAY

Active Rest is a common part of successful training plans. It allows you, the athlete, to physically and psychologically recover from the stresses of training.
Active rest or active recovery can be loosely defined as a low-intensity activity, used to enhance the recovery process between training days. By taking it easy but still remaining active, blood flow is increased and helps to flush lactate and other waste by products. The quicker this clears, you can get back to training at high intensity for performance.
Examples are riding your bike, running, taking the dog hiking, playing sports, dancing, get creative and keep it fun.

Fact: Gayle got her first muscle-up yesterday and it was on Laura's birthday

October 20TH, 2009

Bench Press 5 x 3

Complete the following for time:
400 meter run
25 Heavy KB/DB Swings
Farmer Walks with heavy DBs
25 Walking Lunges with DB/KB
Waiter Walks with heavy DBs
25 Heavy KB/DB Swings
400 meter run


Reminder: Give yourself 5-10 mins before or after your workout for foam rolling/self-myofascial release.
SMR, on the foam roller works by reducing adhesion and scar tissue accumulation. Because of how the body works as an integrated unit, if one piece is functioning inefficiently, the others compensate. For example, tight muscles; tight muscles limit range of motion of the joint and joint motion becomes altered. Movement patterns become poor and attribute to premature fatigue and tissue overload, resulting in injury. Rolling for a couple minutes a day, a few times a week, you will improve flexibility, athletic performance and reduce injuries.


FACT: The U.S. could save 462 million gallons of gasoline a year by increasing cycling from 1% to 1.5% of all trips.

October 19TH, 2009

3 sets:
L pull-ups
Reverse Hypers

Sandbag/Keg "Grace":
30 Clean and Jerk for time

FACT: The three most valuable brand names on earth: Marlboro, Coca-Cola, and Budweiser, in that order.

October 17TH, 2009

Happy EDGE day!
Today's workout starts at 7:45am

Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

FACT: National Edge Day is an unofficial holiday associated with members of the straight edge movement celebrated on October 17.
Read about it here on wiki,
HERE

October 16TH, 2009

For time:
800 meter run
25 Ring Dips
25 Knees to Elbows
3 Upper body sled-pulls
25 Double Unders
25 Box Jumps
3 Strict/weighted pull-ups
25 Dumbbell hang squat clean 20#
25 Burpees
800 meter run

FACT: There are more automobiles than people in Los Angeles. Los Angeles's full name is "El Pueblo de Nuestra Senora la Reina de los Angeles de Porciuncula."

October 15TH, 2009

Tabata KB or DB
Unilateral Push Jerk

Ten Sets:
Muscle Snatch x 4
Lunge Overhead x 4
60 seconds rest between rounds

FACT: If a statue in the park of a person on a horse has both front legs in the air, the person died in battle; if the horse has one front leg in the air, the person died as a result of wounds received in battle; if the horse has all four legs on the ground, the person died of natural cause.

October 14TH, 2009

REST DAY (Closed)


Great workouts the last two days. Three more days of training this week, including the "total" on Saturday. Enjoy the rest day today and I'll see you strong and rested on Thursday!!

FACT: The best selling pinball game of all time is The Addams Family (1991).

Rest day reading:
http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

October 13TH, 2009

Warm up:
Run 400 meters
Pull-ups
Overhead squats
Ring dips
"R.E. Annie"

WOD:
"FRAN"
21-15-9 rep rounds for time of:
Thrusters (95lb/65lb)
Pull-ups

FACT: No president of the United States was an only child.

October 12TH, 2009

"R.E."Annie

Back Squat 3 x 5

As many rounds as possible in 12 minutes of:
12 Push jerks
12 Box jumps
12 Back extensions

FACT: The phrase "rule of thumb" is derived from and old English law which stated that you couldn't beat your wife with anything wider than your thumb.

October 11TH, 2009

November 1st is the start of our Pre-New Years declaration. Begin the process of what that will be for you. Will you lose ten pounds? Will you increase your back squat? How about getting your first pull-up or muscle-up? I am excited about the programming this week. Saturday's workout is the total. Bare in mind, what makes up the big goals are the smaller goals along the way. Take this week for your own; focus on those goals and the steps you will take to get you there. Get help and guidance. Be focused. Begin the week with this outlook.

This weeks schedule: Mon, Tues, Thurs, Fri, & Sat. Rest Days are Wed and Sun.

CRAZY LAW: In Florida, it is illegal to skateboard without a license.
Laura's shop Cowtown Skateboards is having a huge sale at the Glendale store.

October 10TH, 2009

Today's class will be at 7AM.

"MURPH"
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed.

FACT: In Bavaria, beer isn't considered an alcoholic drink but rather a staple food.

October 9TH, 2009

REST DAY

Saturday's WOD is "MURPH"

Due to some scheduling conflicts, this Saturday's class is at 7AM.
If you have never done this workout, don't freak out. Like everything we do, this can and will be scaled. If you want to know why this WOD is sometimes called "Body Armor," I have a weight vest with your name on it.

Rest and Recovery:
There is so much to this and I will continually touch on different aspects. My goal is always around providing a result and staying constant to that. One of the methods is planning and working with different schedules and programming to facilitate performance. Rest is crucial to training, and getting enough rest after exercise is essential to high-level performance . The body repairs and strengthens itself in the time between workouts, not during the stress of the workout. The physiological and psychological benefits of rest days are necessary. Physically the body needs time so that the muscles can repair, rebuild, and strengthen. Rest not only gives time to let the body recover but allows you to take the time to focus on family, hobbies, home, work, fitness goals, etc. Keep in mind, continuous training can actually weaken the strongest athletes (over training). Enjoy the rest day and make the most of it. Come back stronger and fresh. Never feel guilty about taking a recovery day.

October 8TH, 2009

Eccentric floor glute ham raises (GHR) 5 x 5
Kneeling jump squats 5 x 5

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand push-ups
Renegade rows

Three key ways to prevent muscle soreness:
1) Avoid sudden upswings in training intensity or quantity.
2) Maintain good muscle flexibility.
3) Periodically force your muscles to complete increased amounts of 'eccentric' work.
"Exercise-lnduced Muscle Damage." International Journal of Sports Medicine

FACT: The electric chair was invented by a dentist.

October 7TH, 2009

Knees to elbows 4 x 10

Three rounds of:
3 Right arm dumbbell snatches
3 Right arm dumbbell overhead squats
3 Right arm dumbbell press from bottom of squat
3 Left arm dumbbell snatches
3 Left arm dumbbell overhead squats
3 Left arm dumbbell press from bottom of squat
90 seconds of rest

Push through the cycle going one to the next without dropping the dumbbell, then switch arms.

Farmers carry - 4 sets down the yard and back. Use heaviest load.

FACT: Bruce Lee was so fast that they had to slow down his films for you to see his moves.

October 6TH, 2009

Warm up:
2 rounds of yesterday's warm up

WOD:
Tabata kettlebell swings

Deadlift 3-3-3 reps

Tabata box jumps

TABATA INTERVALS
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times.
4 minutes of intense exercise intervals will tax both the aerobic and anaerobic energy systems.
In a six week study, with physically fit athletes, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max.
Tabata intervals are also effective for fat loss. This protocol raises your body’s metabolic rate long after the exercise session is completed. The powerful after effects of high intensity intervals is more effective for fat loss than low-intensity, "steady state" exercise. Simple terms, you will continue to burn fat throughout the day.
Go hard on every set, keep track of reps, push yourself and the results are earned!

FACT: On average, Americans spend about 6 months of their lives waiting at red traffic lights.

October 5TH, 2009

This was the best way to start a week; watch some strong athletes do their thing in the "yard". I'm excited about this new start and have some great ideas and contests in the works. Get ready!

Warm up:
Movement Prep (WGS, Handwalks)
Run the alley
10 Overhead squats
10 Pull-ups
10 Dips
Run the alley
10 Overhead squats 50% max load
10 Weighted pull-ups
10 Ring or weighted dips

Strength:
Dynamic effort bench - 50% x 3 x 8

WOD:
21-18-15-12-9-6-3 reps for time of:
Dumbbell split cleans
Sit-ups
Back extensions

Post time to comments.

"The Dynamic Effort Method is not used to develop maximal strength, but to increase force production and explosive strength. By training at 50-70% and using compensatory acceleration, the athlete will become more explosive. Using compensatory acceleration (pushing as hard and as fast as one can during the concentric phase of the lift) allows the athlete to push maximally against sub-maximal weights. Thus an athlete that can bench press 300lbs. using 180lbs (60%) can produce 300 lbs. of force as long as he concentrates on accelerating the bar. The training of force development is imperative in order for an athlete to achieve his potential"
Jim Wendler

Is is important to understand why we do the thing we do. We can talk about wanted to be faster, stronger and more powerful but without training and proper understanding, how can we honestly expect those things to happen.

FACT: Banging your head against a wall uses 150 calories an hour.