Monday, August 31, 2009
Sunday, August 30, 2009
Day 2... To the track
Full warm up
For time (full recovery between runs)
200m
150m
100m
100m
Flying 60m x 4
3x30m
For time (full recovery between runs)
200m
150m
100m
100m
Flying 60m x 4
3x30m
Saturday, August 29, 2009
Friday, August 28, 2009
Day 4 ...Brain Food
At a point where WE are venturing into our own small businesses and starting to develop, not only our fitness programming, but also our business programming, the government keeps coming up with 'good ideas'. Thoughts by Dave Ramsey linked below.
Cash for Clunkers
Cash for Clunkers
Thursday, August 27, 2009
Wednesday, August 26, 2009
Day 2
Sprint 80m, 60m, 40m, 20m, 10m
Rest 30 secs between runs, rest 2 minutes exactly between sets. Complete 3 total sets.
Then...
50 pull-ups for time.
With a 20# weighted vest.
Rest 30 secs between runs, rest 2 minutes exactly between sets. Complete 3 total sets.
Then...
50 pull-ups for time.
With a 20# weighted vest.
Tuesday, August 25, 2009
Day 1
Snatch 1-1-1
*Power Clean, Hang clean, Jerk x 2
1-1-1-1-1
Front Squat, 3 sets max reps with 80% 1RM... Rest 3 minutes between sets.
*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.
*Power Clean, Hang clean, Jerk x 2
1-1-1-1-1
Front Squat, 3 sets max reps with 80% 1RM... Rest 3 minutes between sets.
*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.
Sunday, August 23, 2009
Saturday, August 22, 2009
Day 2
Work up to a heavy single on dead lift. Rest as needed between attempts.
Then, with that heavy single, multiply by .8 (80%) and performs 8 sets of 2 reps with that weight. But wait, there is a catch. You can only rest 45 seconds between the sets. Good luck.
Met-con of the day: Take your pick
3 Rounds
10 HSPU
25 Double Unders
or
3 Rounds
10 Power cleans, 135#
25 double unders
Then, with that heavy single, multiply by .8 (80%) and performs 8 sets of 2 reps with that weight. But wait, there is a catch. You can only rest 45 seconds between the sets. Good luck.
Met-con of the day: Take your pick
3 Rounds
10 HSPU
25 Double Unders
or
3 Rounds
10 Power cleans, 135#
25 double unders
Friday, August 21, 2009
Day 1... Also our 300th post!
Burgener w/u
Wod: Lynne
5 rounds, 3-5 minutes rest between rounds
Body weight bench press
Pull ups
*Post loads and reps to comments
Rest 5 minutes then...
3 rounds for max reps, rest 2 minutes between rounds
Ring Dips
Wod: Lynne
5 rounds, 3-5 minutes rest between rounds
Body weight bench press
Pull ups
*Post loads and reps to comments
Rest 5 minutes then...
3 rounds for max reps, rest 2 minutes between rounds
Ring Dips
Wednesday, August 19, 2009
Day 3... Optimum Performance Training
WOD:
3 rounds, rest precisely 2 minutes between rounds.
12 SDHP, 95#
Row 2 minutes
Rest 5 minutes, then
3 rounds, rest precisely 2 minutes between rounds.
12 KB swings, 1.5 pood
Run 2 minutes
Rest 5 minutes, then
3 rounds for time of
20 Push ups
20 Box jumps (20" box)
20 Sit ups
3 rounds, rest precisely 2 minutes between rounds.
12 SDHP, 95#
Row 2 minutes
Rest 5 minutes, then
3 rounds, rest precisely 2 minutes between rounds.
12 KB swings, 1.5 pood
Run 2 minutes
Rest 5 minutes, then
3 rounds for time of
20 Push ups
20 Box jumps (20" box)
20 Sit ups
Tuesday, August 18, 2009
Day 2
w/u
3 rounds
Double Unders 20 double unders
10 HSPU
Strength:
Shoulder Press
5-5-3-3
WOD: 12x60m sprints, recover as needed between reps
FYI: Usain Bolt beat his/the previous 100m record at the Berlin games this August with a time of 9.58 seconds!!
3 rounds
Double Unders 20 double unders
10 HSPU
Strength:
Shoulder Press
5-5-3-3
WOD: 12x60m sprints, recover as needed between reps
FYI: Usain Bolt beat his/the previous 100m record at the Berlin games this August with a time of 9.58 seconds!!
Monday, August 17, 2009
Saturday, August 15, 2009
Day 3
Burgener w/u
50 Double unders
Bench Press
5-5-3-3-2
Weighted Pull Ups
5-5-3-3-2-2
5 rounds for time of:
10 Pull Ups
10 Ring Dips
Done!
50 Double unders
Bench Press
5-5-3-3-2
Weighted Pull Ups
5-5-3-3-2-2
5 rounds for time of:
10 Pull Ups
10 Ring Dips
Done!
Friday, August 14, 2009
Day 2
Burgener w/u
High Hang Snatch 1-1-1
Low Hang Snatch 1-1-1
*Power Clean, Hang clean, Jerk x 2
1-1-1-1-1
Front Squat 2-2-2-2-2
*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.
Go heavy on the front squat... and go full ROM. We need to get better at squat cleans and this is how to do it.
High Hang Snatch 1-1-1
Low Hang Snatch 1-1-1
*Power Clean, Hang clean, Jerk x 2
1-1-1-1-1
Front Squat 2-2-2-2-2
*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.
Go heavy on the front squat... and go full ROM. We need to get better at squat cleans and this is how to do it.
Thursday, August 13, 2009
Day 1
W/U - 50 double unders...And they have to be double unders
Burgener warm-up
Strength: Shoulder Press
5-5-5-5-5
Max reps hspu after 3 min rest
WOD: Tabata on a treadmill
Set a treadmill at 12% grade... and the same tabata rules apply. 20 seconds of work with 10 seconds of rest for 4minutes. The speed you should run on the tread mill should be your mile split for a 5k. So if I run a 24min 5k, that is an 8min mile pace (approx).
If you don't have access to a treadmill... well... bad news... Bottom tabata squats for you.
Burgener warm-up
Strength: Shoulder Press
5-5-5-5-5
Max reps hspu after 3 min rest
WOD: Tabata on a treadmill
Set a treadmill at 12% grade... and the same tabata rules apply. 20 seconds of work with 10 seconds of rest for 4minutes. The speed you should run on the tread mill should be your mile split for a 5k. So if I run a 24min 5k, that is an 8min mile pace (approx).
If you don't have access to a treadmill... well... bad news... Bottom tabata squats for you.
Wednesday, August 12, 2009
Rest Day
The last round of heavy lifts and sprints has taken its toll... Get some rest, do nothing. Olympic lifts and a difficult chipper to come next cycle as well as some running for all you monostructural enthusiasts out there!
Tuesday, August 11, 2009
Day 3... How those legs feel?
W/U - Burgener w/u x 2
Back Squat 5-5-5-5-15
Bench Press 5-5-5-5-10
Deadlift 5-5-5-5-5
Weighted Pull Ups 5-5-5-5-5
2-3 minutes rest between sets, keep moving or this will take forever.
Back Squat 5-5-5-5-15
Bench Press 5-5-5-5-10
Deadlift 5-5-5-5-5
Weighted Pull Ups 5-5-5-5-5
2-3 minutes rest between sets, keep moving or this will take forever.
Monday, August 10, 2009
Day 2... If you wanna get fast
w/u - crossfit warm-up x 3
Burgener w/u with pvc
Practice gymnastics skills: L-sit, lever, hspu, plank
WOD: 3 rounds, 2 minute rest b/w rounds
100 yards
rest 30s
80 yards
rest 30s
60 yards
rest 30s
40 yards
rest 30s
20 yards
rest 30s
10 yards
Burgener w/u with pvc
Practice gymnastics skills: L-sit, lever, hspu, plank
WOD: 3 rounds, 2 minute rest b/w rounds
100 yards
rest 30s
80 yards
rest 30s
60 yards
rest 30s
40 yards
rest 30s
20 yards
rest 30s
10 yards
Sunday, August 9, 2009
Day 1... If you wanna get strong.
W/U - Double Under Practice
(if you have been at this diligently, double unders that is, You should be a jump roping fool)
Burgener Warm Up with PVC
WOD
Squat Clean
1-1-1-1-1
Front Squat
5-5-3-3-2
Push Press
3-3-3-3-3
Rest 3 minutes or less between efforts.
After final set of push press, rest 6 minutes... then
50 burpees for time.
*we eliminate the strength of the legs in the first portion of the workout to make the push press that much more difficult for the shoulders. Also, this requires one to be EFFICIENT in the movement to move maximum loads.
Eat well and get rest.
(if you have been at this diligently, double unders that is, You should be a jump roping fool)
Burgener Warm Up with PVC
WOD
Squat Clean
1-1-1-1-1
Front Squat
5-5-3-3-2
Push Press
3-3-3-3-3
Rest 3 minutes or less between efforts.
After final set of push press, rest 6 minutes... then
50 burpees for time.
*we eliminate the strength of the legs in the first portion of the workout to make the push press that much more difficult for the shoulders. Also, this requires one to be EFFICIENT in the movement to move maximum loads.
Eat well and get rest.
Saturday, August 8, 2009
Rest Day...for some.
Three Elements of Work Capacity:
1. Capacity- The total amount of energy available to perform work.
2. Power- Amount of energy that can be produced per unit of time.
3. Efficiency- Optimal use of the energy available.
The Formula:
W(work) = [F(force) * D(distance)]/Time
Whats it all mean?
The maximum amount of work a person can do during a physical activity, as a function of intensity and duration of workload AND the ability to tolerate a high workload and recover sufficiently for the next workload (workout).
1. Capacity- The total amount of energy available to perform work.
2. Power- Amount of energy that can be produced per unit of time.
3. Efficiency- Optimal use of the energy available.
The Formula:
W(work) = [F(force) * D(distance)]/Time
Whats it all mean?
The maximum amount of work a person can do during a physical activity, as a function of intensity and duration of workload AND the ability to tolerate a high workload and recover sufficiently for the next workload (workout).
Friday, August 7, 2009
Day 3
Burgener w/u
Snatch 1-1-1-1-1
5 rounds for time
Run 400m
Dead lift body weight 15 reps.
*post weight used for dead lift and time to comments
C/D - Handstand practice
Snatch 1-1-1-1-1
5 rounds for time
Run 400m
Dead lift body weight 15 reps.
*post weight used for dead lift and time to comments
C/D - Handstand practice
Thursday, August 6, 2009
Day 2
Burgener warm up
Hang Clean 2-2-2-2-2
Weighted Pull-ups 3-3-3-3-max reps 1 set unweighted
Bench Press 5-5-3-3
Ring Dips max reps 3 sets, 2 min rest b/w sets
Hang Clean 2-2-2-2-2
Weighted Pull-ups 3-3-3-3-max reps 1 set unweighted
Bench Press 5-5-3-3
Ring Dips max reps 3 sets, 2 min rest b/w sets
Wednesday, August 5, 2009
DAY 1
Ok guys and gals, here is the low down on where this programming is going to be headed for the next few weeks/months. With the 2009 games behind us and the 2010 games ahead, one thing has come to light... Strength counts. The new programming posted here will begin to take on the form of a power-lifting/Olympic-lifting routine along with some sprints... and the occasional met-con for good measure. We need to get stronger across the board, and see where that takes us. The goals for everyone should be... Bodyweight shoulder press, 2x bodyweight back squat, 2.5x bodyweight deadlift, bodyweight snatch, and 1.5x bodweight clean&jerk. Use these as guidance, and if you are already there on some... well... Push em' higher.
Day 1
Burgener warm - up
OHS bodyweight, 1 set for max reps
Shoulder press 3-3-3-3-3
Backsquat 5-3-3-2-2
C/D - Snatch form with pvc
*watch your rest between sets...keep it < 3 mins for overall time sake.
Day 1
Burgener warm - up
OHS bodyweight, 1 set for max reps
Shoulder press 3-3-3-3-3
Backsquat 5-3-3-2-2
C/D - Snatch form with pvc
*watch your rest between sets...keep it < 3 mins for overall time sake.
Tuesday, August 4, 2009
Monday, August 3, 2009
Day 3
w/u - 1 set of DU
Strength: 3-3-3-3-3 Weighted Pull Ups
WOD: 2 minute defense (135#)
5 rounds of:
1 Power clean
3 Hang Squat Cleans
2 Push Jerks
Run 200ft
Rest 2 minutes, Repeat... Post total time
Strength: 3-3-3-3-3 Weighted Pull Ups
WOD: 2 minute defense (135#)
5 rounds of:
1 Power clean
3 Hang Squat Cleans
2 Push Jerks
Run 200ft
Rest 2 minutes, Repeat... Post total time
Sunday, August 2, 2009
Day 2
W/U- 50 double unders
Burgener warm up
Strength: Thruster 1 rm
1-1-1-1-1-1-end with a high reps set with 135lbs
WOD: Back Squat 3-3-3-3-3
Burgener warm up
Strength: Thruster 1 rm
1-1-1-1-1-1-end with a high reps set with 135lbs
WOD: Back Squat 3-3-3-3-3
Saturday, August 1, 2009
Day 1... Judgement Day
W/U - 50 double unders
Burgener warm up
Strength: Front Squat 2-2-2-2-2
WOD:
"HELLEN"
4 Rounds for time:
Run 400m
21 Kettlebell Swings (1.5 pood, 24kg)
12 Pull Ups
**Yes, I meant to put 4 rounds instead of 3. Get some.
Burgener warm up
Strength: Front Squat 2-2-2-2-2
WOD:
"HELLEN"
4 Rounds for time:
Run 400m
21 Kettlebell Swings (1.5 pood, 24kg)
12 Pull Ups
**Yes, I meant to put 4 rounds instead of 3. Get some.
Subscribe to:
Posts (Atom)