REST DAY.
http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html
Eat well, recover well, and sleep well. Prep your body for tomorrow's workout.
And here's a video I found for your viewing enjoyment. Some pretty amazing lifts.
Sunday, February 28, 2010
Friday, February 26, 2010
27 FEB 10
Warrior Gym 1030 and 2100.
Warmup: Standard
Practice: 3 x Max Reps "Skin the Cat"
Rest as needed between sets.
Train: For Time:
50 Pullups
50 Burpees
Pullups are chin to bar. Make sure you come to full extension at the bottom. Double the reps if you do jumping pullups.
You know how to do burpees, it's just a matter of making your body do them correctly...
Post: PNF Quads and Hams, stretch anything else that needs it. Do hand maintenance if you didn't on Wednesday. Fuel your body for the upcoming rest day.
Warmup: Standard
Practice: 3 x Max Reps "Skin the Cat"
Rest as needed between sets.
Train: For Time:
50 Pullups
50 Burpees
Pullups are chin to bar. Make sure you come to full extension at the bottom. Double the reps if you do jumping pullups.
You know how to do burpees, it's just a matter of making your body do them correctly...
Post: PNF Quads and Hams, stretch anything else that needs it. Do hand maintenance if you didn't on Wednesday. Fuel your body for the upcoming rest day.
Thursday, February 25, 2010
26 FEB 10
Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: 3x10 Cleans
These are full cleans, from the ground, through a squat, and stand to full extension. This is an unbroken set, meaning "touch and go" for all 10 reps. Again, a hook grip will be your friend. And no, reps with the 45lb bar don't count. Put some weight on and get through it!
Train: "Diane"
21-15-9
Deadlifts (225lbs)
Handstand Pushups
Make sure you can at least do 10 perfect reps with 225 if you're going to use it. Otherwise, scale it down to something more manageable. No sense in getting hurt by rounding your back as the rep count increases, but you also need to push yourself. Keep it mechanically safe and you'll be fine.
Handstand Pushups (HSPU) are ideally nose to floor and up to full extension. This is probably not feasible for most, so we can scale by doing elevated pushups. Use the squat rack and prop your feet on the bar at a height that feels comfortable for you. Try to get yourself into as vertical of a position as you can attain, pushing in a direct vertical motion and using your legs to pull for assistance. If this still won't work for you, then you can either do handstand holds at 2 seconds per rep (42sec, 30sec, 18sec - clock starts when you are fully against the wall and stops anytime you come off), or dips (ring or bar). Just write in comments what you choose to do.
Post: 3x10 GHD Situps. PNF Quads and Hams, stretch anything else that needs it.
Warmup: Standard
Practice: 3x10 Cleans
These are full cleans, from the ground, through a squat, and stand to full extension. This is an unbroken set, meaning "touch and go" for all 10 reps. Again, a hook grip will be your friend. And no, reps with the 45lb bar don't count. Put some weight on and get through it!
Train: "Diane"
21-15-9
Deadlifts (225lbs)
Handstand Pushups
Make sure you can at least do 10 perfect reps with 225 if you're going to use it. Otherwise, scale it down to something more manageable. No sense in getting hurt by rounding your back as the rep count increases, but you also need to push yourself. Keep it mechanically safe and you'll be fine.
Handstand Pushups (HSPU) are ideally nose to floor and up to full extension. This is probably not feasible for most, so we can scale by doing elevated pushups. Use the squat rack and prop your feet on the bar at a height that feels comfortable for you. Try to get yourself into as vertical of a position as you can attain, pushing in a direct vertical motion and using your legs to pull for assistance. If this still won't work for you, then you can either do handstand holds at 2 seconds per rep (42sec, 30sec, 18sec - clock starts when you are fully against the wall and stops anytime you come off), or dips (ring or bar). Just write in comments what you choose to do.
Post: 3x10 GHD Situps. PNF Quads and Hams, stretch anything else that needs it.
Wednesday, February 24, 2010
24 FEB 10
Warrior Gym at 2100 or complete on your own. Right now I don't think anyone will be there. Call me on my cell if you plan on attending, otherwise I won't be there.
Warmup: Standard + Burgener Warmup (watch the demo on the CrossFit main page if you don't remember it)
Practice: Front Squat 3 x 5
Focus on using a weight that you can get perfect form on. Initiate the movement down with your hips. Get those elbows as high as possible, and it's okay to let the bar roll back on your fingertips. However, make sure you've got enough contact with the bar to control it and that it is resting on your clavicle. NO doing that crossed-arms, "I-dream-of-Jeanie" bullshit you might see other people doing in the gym. We want the bar in a position that we can do something with it, like press it overhead if we needed to. Get the crease of your hip below your knee.
Drive through your heels and get your elbows as high as possible on the way up with it.
Train: "Isabel" 30 x Power Snatches for time
Pick a weight that you can handle. The RX'd version calls for 135 but I guarantee that's too much for any of us. Pick a weight between 65 and 115, with 95 probably being just about right for most of you. It is a Power Snatch, so start from the ground and receive it with arms/elbows locked out at whatever height you catch it. You do not need to catch it in a full squat or ride it down into a full squat. It's okay if you do, just not required. Focus on jumping the barbell as high as you can get it. There are a ton of videos on the Snatch on the CrossFit main page if you don't feel comfortable or want/need to review some more. This should be a relatively quick workout, target time is between 2-4 minutes.
Post: PNF Quads and Hams. Stretch hips, calves, and lats. If you didn't do hand maintenance on Saturday, do it tonight. Fuel your body properly for tomorrow's rest day.
Warmup: Standard + Burgener Warmup (watch the demo on the CrossFit main page if you don't remember it)
Practice: Front Squat 3 x 5
Focus on using a weight that you can get perfect form on. Initiate the movement down with your hips. Get those elbows as high as possible, and it's okay to let the bar roll back on your fingertips. However, make sure you've got enough contact with the bar to control it and that it is resting on your clavicle. NO doing that crossed-arms, "I-dream-of-Jeanie" bullshit you might see other people doing in the gym. We want the bar in a position that we can do something with it, like press it overhead if we needed to. Get the crease of your hip below your knee.
Drive through your heels and get your elbows as high as possible on the way up with it.
Train: "Isabel" 30 x Power Snatches for time
Pick a weight that you can handle. The RX'd version calls for 135 but I guarantee that's too much for any of us. Pick a weight between 65 and 115, with 95 probably being just about right for most of you. It is a Power Snatch, so start from the ground and receive it with arms/elbows locked out at whatever height you catch it. You do not need to catch it in a full squat or ride it down into a full squat. It's okay if you do, just not required. Focus on jumping the barbell as high as you can get it. There are a ton of videos on the Snatch on the CrossFit main page if you don't feel comfortable or want/need to review some more. This should be a relatively quick workout, target time is between 2-4 minutes.
Post: PNF Quads and Hams. Stretch hips, calves, and lats. If you didn't do hand maintenance on Saturday, do it tonight. Fuel your body properly for tomorrow's rest day.
Tuesday, February 23, 2010
23 FEB 10
Warrior Gym 1030 and 2100.
Warmup: Standard
Practice: Shoulder Press 3x3.
Your priority during practice should be perfect form over weight. Yes we will try to add weight each time the same rep scheme and lift comes up, but not at the sacrifice of perfect form. I think we are all guilty right now, especially myself, of trying to pile on more weights instead of taking a step back if necessary to ensure our form is there. Getting the proper mechanics down now will pay much larger dividends in the future.
For the Press: Hands are shoulder width apart. Bar is held in the hand so that it is supported directly above the forearms. Elbows should be slightly forward of the bar. Bar rests as high as possible on your chest, ideally on the clavicle. Bar is pushed in as close to a straight line as possible - you have to get your head out of the way. As the bar clears the height of your head, push your head "through the window" to allow full extension into active shoulders. Don't forget to hold your breath for extra support.
Train: For Time:
30 x 45lb Sumo Deadlift High Pull (SDHP)
20 x Burpees
40 x 45lb SDHP
15 x Burpees
50 x 45lb SDHP
10 x Burpees
Start from midpoint on your shin. Use your hips to jump the barbell as high as possible, then complete the movement by pulling the bar up to your chin. This should be a continuous chain of movement. Maintain a neutral spine position throughout.
Burpees are burpees. Make sure you get to full hip extension when you jump and clap overhead.
Yes, this one is going to suck.
Post: PNF Quads and Hams. Stretch those calves and hips as well. Ice massage for anything that needs it.
Write times in comments.
Warmup: Standard
Practice: Shoulder Press 3x3.
Your priority during practice should be perfect form over weight. Yes we will try to add weight each time the same rep scheme and lift comes up, but not at the sacrifice of perfect form. I think we are all guilty right now, especially myself, of trying to pile on more weights instead of taking a step back if necessary to ensure our form is there. Getting the proper mechanics down now will pay much larger dividends in the future.
For the Press: Hands are shoulder width apart. Bar is held in the hand so that it is supported directly above the forearms. Elbows should be slightly forward of the bar. Bar rests as high as possible on your chest, ideally on the clavicle. Bar is pushed in as close to a straight line as possible - you have to get your head out of the way. As the bar clears the height of your head, push your head "through the window" to allow full extension into active shoulders. Don't forget to hold your breath for extra support.
Train: For Time:
30 x 45lb Sumo Deadlift High Pull (SDHP)
20 x Burpees
40 x 45lb SDHP
15 x Burpees
50 x 45lb SDHP
10 x Burpees
Start from midpoint on your shin. Use your hips to jump the barbell as high as possible, then complete the movement by pulling the bar up to your chin. This should be a continuous chain of movement. Maintain a neutral spine position throughout.
Burpees are burpees. Make sure you get to full hip extension when you jump and clap overhead.
Yes, this one is going to suck.
Post: PNF Quads and Hams. Stretch those calves and hips as well. Ice massage for anything that needs it.
Write times in comments.
Sunday, February 21, 2010
22 FEB 10
Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: Deadlift 3x5
Train: 5 rounds for time:
5 x 135lb Hang Squat Clean
6 x Burpees
2 x 20m shuttle runs
Start the cleans from above the knee and receive in a full squat (crease of hip below the knee). Stand each rep up to full hip extension. A hook grip will become your friend in the later rounds.
Shuttle runs are 20m down and 20m back. Do this twice for a total of 4 x 20m (down-back, down-back) in each round. We'll use the width of the basketball court in the gym. These are sprints and not the time to jog. I'd prefer you took a couple of extra breaths before starting them and be able to actually sprint, than to jog and try to recover during them.
Post: PNF Hams and Quads. Write times in comments.
Warmup: Standard
Practice: Deadlift 3x5
Train: 5 rounds for time:
5 x 135lb Hang Squat Clean
6 x Burpees
2 x 20m shuttle runs
Start the cleans from above the knee and receive in a full squat (crease of hip below the knee). Stand each rep up to full hip extension. A hook grip will become your friend in the later rounds.
Shuttle runs are 20m down and 20m back. Do this twice for a total of 4 x 20m (down-back, down-back) in each round. We'll use the width of the basketball court in the gym. These are sprints and not the time to jog. I'd prefer you took a couple of extra breaths before starting them and be able to actually sprint, than to jog and try to recover during them.
Post: PNF Hams and Quads. Write times in comments.
Saturday, February 20, 2010
20 FEB 10
Warmup: Standard
Practice: 3 x 5 Overhead Squats
Train: "Tabata Something Else"
8 sets of tabata intervals for the following four exercises. A tabata interval is 20 seconds of work followed by 10 seconds of rest.
Pullups
Pushups
Situps
Squats
So, you'll be doing four minutes per station for a total of sixteen minutes. No rest between exercises. We'll split up and start at different stations to expedite the process. I'll have my abmat or you can do Army standard situps.
Your score is the LEAST number of reps completed during an interval for each exercise.
Post: STRETCH! Prepare your body for tomorrow's rest day.
Write scores in comments.
Practice: 3 x 5 Overhead Squats
Train: "Tabata Something Else"
8 sets of tabata intervals for the following four exercises. A tabata interval is 20 seconds of work followed by 10 seconds of rest.
Pullups
Pushups
Situps
Squats
So, you'll be doing four minutes per station for a total of sixteen minutes. No rest between exercises. We'll split up and start at different stations to expedite the process. I'll have my abmat or you can do Army standard situps.
Your score is the LEAST number of reps completed during an interval for each exercise.
Post: STRETCH! Prepare your body for tomorrow's rest day.
Write scores in comments.
Friday, February 19, 2010
19 FEB 10
Warrior Gym at 2100.
Warmup: Standard
Practice: Cleans 3x3 (FULL SQUAT CLEANS)
Train: For Time(Target time is 8 - 10 mins):
Five Rounds -
5 x 135lb Power Clean and Jerk
10 x 12lb Wall Ball (10ft target)
15 x Box Jumps (20" box)
Make sure that you come to full hip extension on both the power clean & jerks as well as the box jumps. Power Clean & Jerks are two hands anyhow overhead, meaning you don't have to receive it in a full clean if you don't want to. You can either shoulder press, push press, or push jerk to get the bar overhead. Box jumps must come to full hip extension at the top of the box, or when jumping off at a height equal to or greater than the height of the box. Any questions, just watch the exercises and demos from the CrossFit main page.
Post: PNF quads and hams. Stretch those Hips, Lats, and Calves however you can get to them.
Write times and weights used in comments.
Warmup: Standard
Practice: Cleans 3x3 (FULL SQUAT CLEANS)
Train: For Time(Target time is 8 - 10 mins):
Five Rounds -
5 x 135lb Power Clean and Jerk
10 x 12lb Wall Ball (10ft target)
15 x Box Jumps (20" box)
Make sure that you come to full hip extension on both the power clean & jerks as well as the box jumps. Power Clean & Jerks are two hands anyhow overhead, meaning you don't have to receive it in a full clean if you don't want to. You can either shoulder press, push press, or push jerk to get the bar overhead. Box jumps must come to full hip extension at the top of the box, or when jumping off at a height equal to or greater than the height of the box. Any questions, just watch the exercises and demos from the CrossFit main page.
Post: PNF quads and hams. Stretch those Hips, Lats, and Calves however you can get to them.
Write times and weights used in comments.
Thursday, February 18, 2010
Wednesday, February 17, 2010
17 FEB 10
2100 at Warrior Gym. Bring your lifting shoes. This will be a pure strength day.
Warmup: Standard
Practice: 3x3 Front Squat
Train: 7-5-5-3-3-3 Box Back Squat
Post: PNF Quads and Hams, stretch Hips and Calves.
Warmup: Standard
Practice: 3x3 Front Squat
Train: 7-5-5-3-3-3 Box Back Squat
Post: PNF Quads and Hams, stretch Hips and Calves.
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