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.