Strength

Thursday's Training Session:

For time complete:
40x Front squats at BW
40x HSPU's

Notes: Step on the scale and load up the bar; depending on your front squatting ability heir either on the lighter or heavier side. Do not move onto the handstand push-ups until all front squats are completed.

I have finally returned from temporarily being deployed and will be beginning our transition to outside training sessions next week. Be prepared to become really strong at climbing ropes, flipping and carrying tires, running with sandbags, and pulling and dragging heavy loads. We will also be doing a lot of conditioning in the form of hill sprints, jingle jangles, and loaded wind sprints.

Rest Day!

Rest up today, three more tough days coming your way before Sunday! Stretch an hydrate.

Strength

Tuesday's Training Session:

As Fast As Possible Complete:
75x Renegade man-makers 40/15 lbs. dumbbells

Work Capacity

Monday's Training Session:

3 Rounds for time:
Run 400m
21x Burpees
Row 750m

Complete the circuit with 21x toes-to-bar on the last round.

Rest Day!

Take the weekend to rest up. Not too many heavy loads at all this week, but a lot of calisthenics. If your body is not used to this volume your tendons and joint areas will be sore. So relax, stretch and hydrate.

Work Capacity

Friday's Training Session:

10 Rounds:
Row 30 sec.
Rest 30 sec.

7 Rounds:
7x Sumo Deadlift High-pull 135/95 lbs.
35x Push-ups

Core Strength

Thursday's Training Session:

30-25-20-15-10-5 Reps of:
OHS 95/65 lbs.
Back extension
Sit-ups

Run 1 mile

Stamina

Wednesday's Training Session:

Run 1 mile

Then:
100m Karaoke ea. direction
100m High knees
100m Hurdler
100m High skip

Then:
10x 100m Sprint
Rest 30 secs. after each sprint

Work Capacity

Tuesday's Training Session:

10-9-8...1 Reps of:
Hang clean 115/65 lbs. x2
Renegade row push-up w/ 35/15 lbs. dumbbells
Goblet squat 75/40 lbs.
Chin-ups
Clean and press 45/25 lbs. dumbbell (each arm)

Strength

Monday's Training Session:

10-9-8...1 Reps of:
Pull-ups
Push-ups x2
Sit-ups x2
Chin-ups
Push-ups x2
Sit-ups x2

Notes: Looks like 10x pull-ups, 20x push-ups, 20x sit-ups, 10x chin-ups, 20x push-ups, 20x sit-ups, 9x pull-ups, 18x push-ups, 18x sit-ups, 9x chin-ups, 18x push-ups, 18x sit-ups, 8x pull-ups, 18x push-ups, 18x sit-ups, 9x chin-ups, 18x push-ups, 18x sit-ups, etc.

Work Capacity/Strength Endurance

Wednesday's Training Session:

Row 500m

21-15-9 reps of:
OHS 95/65 lbs.
Box jumps 24" box

Row 500m

9-15-21 reps of:
Thrusters 95/65 lbs.
KTE's

Row 500m

21-15-9 reps of:
Pull-ups
Back extensions

Notes: A lot of volume today, grind through at an intense pace, meaning work at your maximum sustainable output.

I will be deployed for a few weeks and will not have access to update this site; after today revisit the training starting on Thursday January 6th and work your way forward sequentially until I can get back. Try to beat previous P.R.'s and take note on any improvements in your performance.

Strength

Tuesday's Training Session:

Max rounds in 10 mins.
20' Rope climb

5 Rounds:
10x HSPU's
30x Double-unders

Notes: Rope climbing for time is deceptively difficult. Your forearms tend to flash pump with blood and your fingers go numb so be smart. Record the overall number of feet you successfully climbed.

As Spring nears and the weather becomes nicer I like to move out of the gym and get outside for the training sessions. With this transition our training will evolve from dumbbell and barbell work to tire flips, lots of sandbag training, rope climbs, rope pulls, lots of sprinting, sledgehammer work and throwing.

Work Capacity

Monday's Training Session:

For time:
Row 2k
105x Wallballs 20/12 lbs. to 10' target

Training is as much about honing your mental strength and toughness as it is physically conditioning your body to be able to adapt to a constantly changing environment. Eliminate the distractions - the tv, the radio, the comfort of a training partner, frequent and unecessary breaks, and focus on the hard work. Concentrate on the task at hand and complete it with every ounce of your available effort. This will hurt. This will be uncomfortable. This will take sacrifice. This will make you stronger!

Work Capacity

Sunday's Training Session:

10 Rounds:
15x SDHP 75 lbs.
15x Atomic push-up

Notes: The atomic push-up is performed with your feet resting in a pair rings or attached to a power wheel, bring your knees to your chest then return to normal push-up position and complete a push-up for 1 rep.

Rest Day

Enjoy your Saturday!

Strength

Friday's Training Session:

Max rounds in 20 minutes:
1x 20' Rope climb
5x HSPU's
10x Pistols

5 Rounds:
Jingle jangles 30 secs.
Rest 30 secs.

2 rounds:
100 yd. car push
100 yd. sprint

Hard training session before the weekend - push through, don't look back, concentrate on the objective and finish strong! Well earned rest day on Saturday.

Work Capacity

Thursday's Training Session:

4 Rounds:
400m Sprint
Max Pull-ups

Go hard on this one, keep it short and sweet and accept the suffering that will follow!

Strength

Wednesday's Training Session:

5x Muscle-ups
15x Back squat 95/65 lbs.
10x Muscle-ups
30x Back squat 95/65 lbs.
15x Muscle-ups
45x Back squat 95/65 lbs.
10x Muscle-ups
30x Back squat 95/65 lbs.
5x Muscle-ups
15x Back squat 95/65 lbs.

This past weekend I went down to the CrossFit Sectionals at the Arnold Classic to compete and was very impressed with some of the competition. In respect of a few of my opponents phenomenal output I have decided to do a three month trial run of the Crossfit program. So the majority of the workouts I will be posting will be from the Crossfit main site. They claim the best so lets see what they've got.

Water Confidence

Tuesday' Training Session:

500m Fin swim
4x 25m Underwater swim

100m-200m-300m
Kick
Pull
Swim

10x 50m Sprints on the minute

Notes: For the kick, pull, swim perform 100m of each then 200m of each then finally 300m of each.

Work Capacity

Monday's Training Session:

"Dace"

6 Rounds
25x Burpees
15x Deadlifts 225/115 lbs.

Go hard, be strong!

Rest Day

Friday, Saturday, and Sunday all rest days! Use them for yourself, avoid training! Next week we will begin training hard again, leading off with some sandbag drills. Get outside and get some sun and fresh air. Enjoy your weekend!

Work Capacity

Thursday's Training Session:

CrossFit's "Annie"

50-40-30-20-10
Double unders
Sit-ups

Notes: A double under is performed while using a jump rope, the rope passes under the feet twice for every one jump. Deceptively difficult until you learn the rhythm, the double under then becomes an excellent metabolic conditioning tool. Adapt - through practice. With effort comes results. I actually just learned to do these last week and although I have significantly improved, I still look like a newborn giraffe trying to walk for the first time.

Active Recovery

Wednesday's Training Session:

Stretch and hydrate. Go for a light run, swim or bike. Get outside - stay away from the gym!

Active Recovery

Tuesday's Training Session:

Practice yoga or active stretching, for about an hour. This week is all about letting your body rebuild and rest. Avoid giving in to the need to go to the gym. Relax and take advantage of this time off.

Our health is not only based on our fitness, but our nutrition, stress level, rest, mental stability and sense of fulfillment. Often times we will come across a decision that offers two choices; the first choice is one of immediate gratification, it offers some kind of pleasure or superficial satisfaction, it is usually very tempting. The second choice is one of self-sacrifice, forcing you to look past your immediate desires, it takes discipline, it requires effort, you may suffer criticism for this choice, but in the end when things are said and done it is always the wiser of the two choices. Below I have created a list of items, practices, rules of a sort that when followed will help us avoid the aftershock of making choice number one. I can only offer this advice because I have seen the results numerous times first hand of both choices. In the end it's always up to you, but please consider:

1. Avoid eating candy! Candy is literally sugar coated poison. Stick to dark chocolate if you have a craving, the more cocoa in the chocolate the more bitter it is, but the better it is for you!
2. Stick to 2-3 alcoholic beverages.
3. Learn to appreciate portion control and portion control will teach you to appreciate.
4. REST when your body is telling you to rest!
5. Drink lots of H2O, not everyone has this liberty.
6. Go with your gut, trust your instinct. If you think something is wrong, if you think something bad is going to happen, if you think you shouldn't be doing something, LISTEN to yourself!
7. Never cheat! PERIOD!
8. Take RESPONSIBILITY for your actions, nothing is learned in being a coward.
9. Take care of the things you own, fix them when they brake, use the things you own. Make do with what you have. No matter how much you think you want something if you don't actually need it, when you get it you'll soon forget about it.
10. Help everyone you can with the whatever you can! Even if it inconveniences you. You'll get over it, trust me.
11. FOLLOW Through - with things you say you're going to do, with things you set out to do, with projects, with good ideas and intentions, with reaching your goals.