Friday's Training Session:
5 Rounds NOT for time
Max reps BW bench press
Max pull-ups
Notes: Step on the scale and load up the bar err on the heavy side as always. Take as much rest as needed between rounds; however, complete the pull-ups immediately after the set of bench press. Since I never post a warm-up, I am unaware of whether or not people are warming up or just hitting it. So our standard warm-up before all sessions is as follows:
50x Jumping jacks
40x Grasshoppers
30x Squats
20x Burpees
10x Pull-ups
29 April 2010
28 April 2010
Rest Day!
Take advantage of this rest time, stretch, stretch, and stretch some more. A lot of strength work coming down the pipeline, so get ready to push yourself.
27 April 2010
Work Capacity
Wednesday's Training Session:
For time
500m Row
150x Double-unders
50x Burpees
100x Sledgehammer swings
Notes: If you have yet to master the double-under substitute tuck jumps (Jump as high as you can and bring your knees up to your chest). If do not have access to a sledgehammer do kettlebell swings instead. Sledgehammer swings are different then kettlebell swings in that they force your core to contract hard each time the sledge impacts the target this equals tremendous core strength.
For time
500m Row
150x Double-unders
50x Burpees
100x Sledgehammer swings
Notes: If you have yet to master the double-under substitute tuck jumps (Jump as high as you can and bring your knees up to your chest). If do not have access to a sledgehammer do kettlebell swings instead. Sledgehammer swings are different then kettlebell swings in that they force your core to contract hard each time the sledge impacts the target this equals tremendous core strength.
26 April 2010
Strength Endurance
Tuesday's Training Session:
5 Rounds for time
30x Box jumps 36" box
20x Push press 2x 60/30 lbs. kettlebells
30x Pull-ups
Notes: Sub a 115/65 lbs. barbell for push press if don't have kettlebells.
5 Rounds for time
30x Box jumps 36" box
20x Push press 2x 60/30 lbs. kettlebells
30x Pull-ups
Notes: Sub a 115/65 lbs. barbell for push press if don't have kettlebells.
24 April 2010
Work Capacity
Monday's Training Session:
Run 800m
Rest :60
Run 2x 400m
Rest :45
Run 4x 200m
Rest :30
Run 6x 100m
Rest :15
Then
10-8-6-4-2 Reps of:
Single arm snatch 75/30 lbs. on barbell (each arm)
Rings dips x2
In the same way a fined tuned car is only half as good if you don't take care of the oil, our bodies rely not only on our training, but proper fuel and nutrition for maximum performance. So take a small step and start with the little things first. Instead of reaching for the ketchup, sour cream, dip, mayonnaise, relish, salad dressing or bbq sauce consider these alternatives to compliment your daily eats - olive oil and balsamic vinegar are great on a salad or as a marinade. Hummus and cottage cheese are both excellent fillers as snacks, in wraps, on your tacos or on a salad as well. Use olive oil and minced garlic took cook any meat for great flavor without the sodium build-up. Yogurt can be turned into a dressing or added in place of sour cream. And finally salsa, throw it in your burger meat, add it to your scrambled eggs, or just snack on it. Everything starts somewhere - why not here?
Run 800m
Rest :60
Run 2x 400m
Rest :45
Run 4x 200m
Rest :30
Run 6x 100m
Rest :15
Then
10-8-6-4-2 Reps of:
Single arm snatch 75/30 lbs. on barbell (each arm)
Rings dips x2
In the same way a fined tuned car is only half as good if you don't take care of the oil, our bodies rely not only on our training, but proper fuel and nutrition for maximum performance. So take a small step and start with the little things first. Instead of reaching for the ketchup, sour cream, dip, mayonnaise, relish, salad dressing or bbq sauce consider these alternatives to compliment your daily eats - olive oil and balsamic vinegar are great on a salad or as a marinade. Hummus and cottage cheese are both excellent fillers as snacks, in wraps, on your tacos or on a salad as well. Use olive oil and minced garlic took cook any meat for great flavor without the sodium build-up. Yogurt can be turned into a dressing or added in place of sour cream. And finally salsa, throw it in your burger meat, add it to your scrambled eggs, or just snack on it. Everything starts somewhere - why not here?
22 April 2010
Rest Day!
Take the next three days to rest. Get outside use your fitness, be active! Stay out of the gym, but if you must - go for a run, swim or bike.
21 April 2010
20 April 2010
Rest Day!
Middle of the week rest and catch up. If you missed something Monday or Tuesday revisit the training and knock it out. Otherwise stretch and hydrate and get ready for Thursday.
19 April 2010
Work Capacity
Tuesday' Training Session:
Option "A"
3 Rounds for time:
600m Run
30x BW row on rings
30x Kettlebell swings 60/40 lbs.
Option "B"
Max thrusters 65 lbs., 95 lbs., 115 lbs., 135 lbs., 155 lbs., 175 lbs.
Immediately after each set perform a max set alternating between pull-ups and BW rows.
Rest as required between sets.
Option "C"
5 Rounds for time:
500m Row
Rest is in a wall sit for the same amount of time it took you to complete the row.
Option "A"
3 Rounds for time:
600m Run
30x BW row on rings
30x Kettlebell swings 60/40 lbs.
Option "B"
Max thrusters 65 lbs., 95 lbs., 115 lbs., 135 lbs., 155 lbs., 175 lbs.
Immediately after each set perform a max set alternating between pull-ups and BW rows.
Rest as required between sets.
Option "C"
5 Rounds for time:
500m Row
Rest is in a wall sit for the same amount of time it took you to complete the row.
18 April 2010
Work Capacity/Core Strength
Monday's Training Session:
CrossFit's "Fran"
21-15-9 Reps of:
Thrusters 95/65 lbs.
Pull-ups
Then
25-20-15-10-5 Reps of:
Double-unders x2
KTE's
Back extensions
OHS 95/45 lbs.
CrossFit's "Fran"
21-15-9 Reps of:
Thrusters 95/65 lbs.
Pull-ups
Then
25-20-15-10-5 Reps of:
Double-unders x2
KTE's
Back extensions
OHS 95/45 lbs.
16 April 2010
Rest Day!
As the weather improves take your rest days outside, relax in the sun, get some fresh air. Don't forget to stretch and hydrate! Enjoy the weekend - have a beer.
Part of being constantly prepared, is having the energy and proper nutrition to back up your training. I highly condone and promote the elimination of grains from your diet. Try this recipe for a great tasting, energy-packed punch, to get you ready for next week.
LAMB CHILI
1x can organic chicken broth
3x cans northern white beans
1x container of hot salsa (I like to use Garden Fresh Gourmet Screamin Hot)
1x pound pepper jack cheese cubed
3x lamb shanks left on bone
2x broccoli crowns chopped up
2x large red bell peppers chopped up
Dump all the ingredients into a crock pot for 4-6 hours on high. Pull out lamb bones prior to serving, meat will fall off the bone. Enjoy!
Part of being constantly prepared, is having the energy and proper nutrition to back up your training. I highly condone and promote the elimination of grains from your diet. Try this recipe for a great tasting, energy-packed punch, to get you ready for next week.
LAMB CHILI
1x can organic chicken broth
3x cans northern white beans
1x container of hot salsa (I like to use Garden Fresh Gourmet Screamin Hot)
1x pound pepper jack cheese cubed
3x lamb shanks left on bone
2x broccoli crowns chopped up
2x large red bell peppers chopped up
Dump all the ingredients into a crock pot for 4-6 hours on high. Pull out lamb bones prior to serving, meat will fall off the bone. Enjoy!
15 April 2010
14 April 2010
Stamina
Thursday's Training Session:
Option "A"
Max rounds in 40 mins.
400m Run
40x Step-ups
20x Push-ups
10x Jump squats
Option "B"
Run 1 mile
Row 2k
Run 1 mile
Row 2k
Run 1 mile
Option "C"
Swim w/fins
500m finning
4x 200m 60 secs. rest
4x 100m 45 secs. rest
4x 50 30 secs. rest
4x 25m 15 secs. rest
4x 25m Underwater swim 30 secs. rest
Option "A"
Max rounds in 40 mins.
400m Run
40x Step-ups
20x Push-ups
10x Jump squats
Option "B"
Run 1 mile
Row 2k
Run 1 mile
Row 2k
Run 1 mile
Option "C"
Swim w/fins
500m finning
4x 200m 60 secs. rest
4x 100m 45 secs. rest
4x 50 30 secs. rest
4x 25m 15 secs. rest
4x 25m Underwater swim 30 secs. rest
13 April 2010
Strength
Wednesday's Training Session:
"Nasiryah"
For time:
59x Wallballs
Then
3 Rounds:
12x Squat cleans 135/75 lbs.
18x Pull-ups
23x Box jumps 36 in. box
Then
Clean 165/95 lbs
100m Buddy carry
Notes: This workout was designed in remembrance of the Battle of An Nasiriyah, Iraq. 18 Marines were KIA and another 59 were wounded. An estimated 2000 enemy were eliminated. Shit went awry, communications were down Charlie Company ended up being the only company at the objective and completely surrounded. While attempting to link up with Alpha and Bravo, one track was finally rendered inoperable and 22 of them took refuge in a house inside city limits - immediately becoming MIA for the remainder of the day. Just before nightfall they were rescued.
"Nasiryah"
For time:
59x Wallballs
Then
3 Rounds:
12x Squat cleans 135/75 lbs.
18x Pull-ups
23x Box jumps 36 in. box
Then
Clean 165/95 lbs
100m Buddy carry
Notes: This workout was designed in remembrance of the Battle of An Nasiriyah, Iraq. 18 Marines were KIA and another 59 were wounded. An estimated 2000 enemy were eliminated. Shit went awry, communications were down Charlie Company ended up being the only company at the objective and completely surrounded. While attempting to link up with Alpha and Bravo, one track was finally rendered inoperable and 22 of them took refuge in a house inside city limits - immediately becoming MIA for the remainder of the day. Just before nightfall they were rescued.
12 April 2010
Strength Endurance
Tuesday's Training Session:
30-25-20-15-10-5 Reps of:
Atomic push-ups
Pull-ups /2
Sit-ups x2
Sprint 50m, bear crawl back 50m after each number set!
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. Pull-ups are divided by two (15, 13, 10, 8, 5, 3) sit-ups are multiplied by two. First round looks like 30x atomic push-ups, 15x pull-ups, 60x sit-ups, 50m sprint, then 50m bear crawl, etc.
30-25-20-15-10-5 Reps of:
Atomic push-ups
Pull-ups /2
Sit-ups x2
Sprint 50m, bear crawl back 50m after each number set!
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. Pull-ups are divided by two (15, 13, 10, 8, 5, 3) sit-ups are multiplied by two. First round looks like 30x atomic push-ups, 15x pull-ups, 60x sit-ups, 50m sprint, then 50m bear crawl, etc.
11 April 2010
Work Capacity
Monday's Training Session:
Max hang-squat cleans in 10 minutes 135/65 lbs.
Then:
Tabata sledgehammer swings
Tabata burpees
Tabata sledgehammer swings
Notes: Tabata = 8x intervals of 20 secs. work 10 secs. rest. Alternate hands on the sledgehammer swings at each interval. Post hang-squat clean number to comments.
Max hang-squat cleans in 10 minutes 135/65 lbs.
Then:
Tabata sledgehammer swings
Tabata burpees
Tabata sledgehammer swings
Notes: Tabata = 8x intervals of 20 secs. work 10 secs. rest. Alternate hands on the sledgehammer swings at each interval. Post hang-squat clean number to comments.
09 April 2010
07 April 2010
Stamina
Thursday's Training Session:
Max rounds in 30 minutes:
Run 100m
Bear crawl 100m back
Get after it today utilizing your maximum threshold (most intense amount of sustainable effort). I am still trying to find a balance between strength and work capacity - the two most important physical abilities necessary to maintain a constant state of functional readiness. In rescue and military oriented professions especially we can see the necessity in the balanced equality of these two fitness arenas. It doesn't matter how fast you can make it to the rescue or fight, if you do not have the strength to complete the mission or case. In the same fashion it doesn't matter how strong you are if you are spent by the time your strength is needed and cannot perform.
Here are some of the objectives that the training sessions will be based upon:
1. Is the session utilizing functional movements that facilitate daily life encounters? If not the movements will be discarded.
2. Does the session train the individual to become relatively stronger or increase work capacity?
3. How practical are the prescribed movements?
We want to be strong, we want to be fast and we want to last!
Max rounds in 30 minutes:
Run 100m
Bear crawl 100m back
Get after it today utilizing your maximum threshold (most intense amount of sustainable effort). I am still trying to find a balance between strength and work capacity - the two most important physical abilities necessary to maintain a constant state of functional readiness. In rescue and military oriented professions especially we can see the necessity in the balanced equality of these two fitness arenas. It doesn't matter how fast you can make it to the rescue or fight, if you do not have the strength to complete the mission or case. In the same fashion it doesn't matter how strong you are if you are spent by the time your strength is needed and cannot perform.
Here are some of the objectives that the training sessions will be based upon:
1. Is the session utilizing functional movements that facilitate daily life encounters? If not the movements will be discarded.
2. Does the session train the individual to become relatively stronger or increase work capacity?
3. How practical are the prescribed movements?
We want to be strong, we want to be fast and we want to last!
06 April 2010
Strength
Wednesday's Training Session:
7 Rounds:
5x Front Squat 225/115 lbs.
10x Monkey pull-up
Notes: A monkey pull-up is performed by doing a strict pull-up followed by touching your knees to your elbows for 1 rep.
7 Rounds:
5x Front Squat 225/115 lbs.
10x Monkey pull-up
Notes: A monkey pull-up is performed by doing a strict pull-up followed by touching your knees to your elbows for 1 rep.
05 April 2010
Work Capacity
Tuesday's Training Session:
5 Rounds AFAP:
40x Double-unders
30x Box jumps 24" box
20x Kettlebell swings 60/35 lbs.
or
500m Swim
4x 25m Underwater swim
10x 50m Sprint every min. on the min.
4x 25m Underwater swim w/fins
500m Fin swim
5 Rounds AFAP:
40x Double-unders
30x Box jumps 24" box
20x Kettlebell swings 60/35 lbs.
or
500m Swim
4x 25m Underwater swim
10x 50m Sprint every min. on the min.
4x 25m Underwater swim w/fins
500m Fin swim
04 April 2010
Strength Endurance
Monday's Training Session:
5 Rounds (Not for time)
10x Burpees
Downhill run
Sandbag climb
5x HSPU's
Sandbag descend
Bear climb ascend
Notes: Use a 100/60 lbs. sandbag for this evolution. Find a set of 50-100 stairs, stadium or steep hill, set the sandbag at the bottom and start at the top. From the top you will do the burpees, run down the stairs or hill, clean the sandbag to your shoulder and run back to the top. At the top drop the sandbag and perform the handstand push-ups, then pick up the sandbag and run back down. At the bottom drop the sandbag, turn around and bear climb back to the top to finish one round. Alternate with a partner or if solo rest 2-3 minutes between rounds.
5 Rounds (Not for time)
10x Burpees
Downhill run
Sandbag climb
5x HSPU's
Sandbag descend
Bear climb ascend
Notes: Use a 100/60 lbs. sandbag for this evolution. Find a set of 50-100 stairs, stadium or steep hill, set the sandbag at the bottom and start at the top. From the top you will do the burpees, run down the stairs or hill, clean the sandbag to your shoulder and run back to the top. At the top drop the sandbag and perform the handstand push-ups, then pick up the sandbag and run back down. At the bottom drop the sandbag, turn around and bear climb back to the top to finish one round. Alternate with a partner or if solo rest 2-3 minutes between rounds.
03 April 2010
Rest Day!
Happy Easter! Rest and reflect. Prepare mentally for a challenging week of hard training and physical conditioning.
02 April 2010
Work Capacity
Saturday's Training Session:
50-35-20 Reps of:
Ring push-ups
Box jumps 36/24 inch box
KTE'S
Notes: If you do not have rings to do the push-ups on use paralletes or a TRX system. If neither of those work substitute dive bomber push-ups.
50-35-20 Reps of:
Ring push-ups
Box jumps 36/24 inch box
KTE'S
Notes: If you do not have rings to do the push-ups on use paralletes or a TRX system. If neither of those work substitute dive bomber push-ups.
01 April 2010
Strength/Work Capacity
Friday's Training Session:
5 Rounds for time:
400m Run
Tire flips (see notes)
10x Pull-ups
Notes: If you have a tire > 350 lbs. do 10x tire flips, if your tire < 350 lbs. do 20x flips. If you do not have a tire substitute 10x deadlifts at 275/185 lbs. and 10x clapping push-ups. You can find old tractor tires for free or pretty cheap at farms or salvage yards. If you can get a hold of one this would greatly improve your ability to follow this site, as well as purchasing or making a sandbag (Ideal sandbag weight is 80/50 lbs.).
5 Rounds for time:
400m Run
Tire flips (see notes)
10x Pull-ups
Notes: If you have a tire > 350 lbs. do 10x tire flips, if your tire < 350 lbs. do 20x flips. If you do not have a tire substitute 10x deadlifts at 275/185 lbs. and 10x clapping push-ups. You can find old tractor tires for free or pretty cheap at farms or salvage yards. If you can get a hold of one this would greatly improve your ability to follow this site, as well as purchasing or making a sandbag (Ideal sandbag weight is 80/50 lbs.).
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