12 March 2010
11 March 2010
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.
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.
10 March 2010
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!
4 Rounds:
400m Sprint
Max Pull-ups
Go hard on this one, keep it short and sweet and accept the suffering that will follow!
09 March 2010
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.
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.
08 March 2010
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.
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.
07 March 2010
Work Capacity
Monday's Training Session:
"Dace"
6 Rounds
25x Burpees
15x Deadlifts 225/115 lbs.
Go hard, be strong!
"Dace"
6 Rounds
25x Burpees
15x Deadlifts 225/115 lbs.
Go hard, be strong!
04 March 2010
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!
03 March 2010
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.
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.
02 March 2010
Active Recovery
Wednesday's Training Session:
Stretch and hydrate. Go for a light run, swim or bike. Get outside - stay away from the gym!
Stretch and hydrate. Go for a light run, swim or bike. Get outside - stay away from the gym!
01 March 2010
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.
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.
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