Friday 100110

Strength

1a) Bench Press, 3x5

1b) Bent over BB row, 3x10

Aerobic Capacity

Tempo Runs x10 (approximately 1:2 work to rest)

The tempo runs will be performed by running a full lap in the gym (including the stairs). You'll then rest for about twice as long as it took to complete the lap. You'll have to experiment with how fast you can go on the run. If you go too fast you won't be able to sustain that for all ten reps. If you run too slow, well, I'll let you know if you're running too slow.

Thursday 093010

Strength:

1) Deadlift, 3x5

2a) Walking DB Lunges, 3x5 each leg (heavy)

2b) Bench Hip Lifts, 3x10

Anaerobic Capacity:

10 seconds on, 50 seconds off of:

Push press, 65/45

Step-up jumps

KB jumps, 16/12kg

5 yard shuttle run

For the anaerobic capacity training, you'll start at one exercise, do as many reps as possible in 10 seconds, then get 50 seconds to rest before rotating to the next exercise. KB jumps will be performed by holding one KB between your legs, dropping into a quarter squat, exploding up as high as you can, and repeating as fast as possible for the time. For the shuttle run, two cones will be set 5 yards apart and you will simply run back and forth between them as many times as possible in 10 seconds.

A little deadlift wisdom from Rip.

092910 - Pressin' & Pullin'

Wednesday's Workout:

Strength

1a) Press, 3x5

1b) Pullups, 5x6

2) Partner MB Rotational Throws, 2x10 each side

Aerobic Capacity

22 minutes for rounds of:

30 Double Unders/90 Single Unders

30 Ball Slams, 10/8lb (non-bouncing)

30 Jumping Pullups

30 KB Swings, 16/12kg

30 KB Goblet Walking Lunges, 16/12kg

30 Wall Balls

Again, with the aerobic capacity circuit, the goal is to maintain a sustainable rate of work. If you're going so fast that you need to rest more than what is necessary to switch exercises, you're going too fast.

Also, if you're interested, this weekend there is a competition that combines Olympic style weightlifting (i.e. lifting as much weight as possible in the snatch and clean & jerk) with CrossFit. Here is a link to the details of the competition including a schedule and the scoring format. I also believe the event will be streamed live online for free but am not sure where that link is. I'll keep you posted.

0928010 - Squat Day

Tuesday's Workout:

Strength

1a) Back Squat, 3x5

2a) Goodmornings, 3x10

2b) Weighted Front Bridges, 3x30 seconds

Anaerobic Capacity

Every 45 seconds sprint up stairs

Remaining time is rest

12 minutes of work (16 reps)

092410 - Bench Press

Friday's Workout

Strength

1a) Bench Press, 3x5

1b) Bent over BB row, 3x10

2) DB Side Bends, 3x10 each side

Aerobic Capacity

20 seconds on, 40 seconds off for 4 rounds (16 minutes):

Box Jumps (step down)

Air Squats

Push Press, 45/30lb

Rope Jumping, doubles or singles

The why...

The how...

092310 - Deadlifts & Anaerobic Power

Thursday's Workout:

Movement prep - Foam rolling 1 minute each (7 min. total)

Glutes (R&L)

Hamstrings (R&L)

Adductors (R&L)

Erectors

Strength

Deadlift, 3x5

Walking DB Lunges, 3x5 each

Bench Hip Lifts, 3x10

Anaerobic Power

21-15-9 of:

KB Swings, 24/16kg

Burpees

The strength training should be pretty straight forward. As for the anaerobic power circuit, it should be hard, fast, but quick. It should take less than 4 minutes to complete this workout. You really shouldn't have to stop and rest at all. We will scale it by reducing the number of reps to 18-12-6 if necessary to make that happen. Start thinking about that.

Andy Bolton: to my knowledge, the only person to ever pull over 1000lb. Impressive.

092210 - Rest Day Education

First of all, even though there won't be a planned workout for tomorrow morning, I will be at the gym so if you want to come in and work on your weaknesses (e.g. double unders, flexibility issues, etc.) I'll be available to help you out with that. Or if you need to make up a workout (ahem, Matt), you can do that as well. On to the distribution of information...

Here's a video by a guy named Kelly Starrett who is extremely knowledgable in the area of mobility and improving movement quality. He has a blog and every day he posts a video demonstrating a mobility workout for the day. I highly recommend it. Here's one of his videos going over how to improve mobility in the ankle joint and how to maintain a healthy Achilles' tendon.

Secondly, to get the most out of your fitness program, you should have a basic understanding of the principles that make up the foundation of training. This article summarizes these principles accurately and also in a manner that is pretty understandable. I'd like for you to read it, try and understand it as well as possible, and then post any questions that you have to the comments section so everybody can see them. I'll do my best to answer the questions in a timely manner. Remember, I won't always be around to lead you on your quest for fitness. Start to take some ownership in that journey and I guarantee you'll see more lasting benefits than those who are content to just be spoon-fed workouts. Don't be average.