Friday 010316

Row a 2K for a personal best.

We will continue today on our recurrent theme of core-focus.

1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your

hands until your tows gently touch the bar. Repeat for a total of twenty times.

2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html

(You are supposed to be practicing for the moves on this page regularly anyway!!

3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.

Knees up and apart, feet together.

4) Thirty back extensions.

5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html

6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,

bow down letting the chest lag behind as far as possible. Do not surrender the arch in

your lower back. Done right you won't get anywhere near the floor with the barbell. If

your mechanics are correct you will feel an extraordinary tightness in the hamstrings.

7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.

8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html

Some of you may be tempted to slough off the moves that you can't perform. You need to

understand that what you can't do here clearly defines your deficiencies as an athlete.

Any reasonably conditioned athlete can do all of these without much difficulty. If you find

a chink in your armor, work daily on correcting it.

Thursday 010315

Start with a calisthenic, whole body, single set per exercise mini-routine.

We will explore dozens of these "mini workout warm-ups". They all contain

elements of hip/trunk flexion & extension, pushing and pulling.

Stretch (hips, legs, back, chest, and shoulders)

Sit-ups

Back extensions

Squats

Rope climb or pull-ups

Dips or push-ups

Clean and Jerk 15,12, and 9 reps (If you need help with this movement contact us.

We offer regular free seminars in the Olympic lifts)

Finish with the same effort coming in.

Sit-ups

Back extensions

Squats

Rope Climb or pull-ups

Dips or Push-ups

Stretch

No metabolic conditioning today. That suggests something about tomorrow to those

of you who are paying attention.

Wednesday 010314

Stretch: back, hips, legs, chest, shoulders.

Trunk flexion: sit-ups.

Trunk extension: back extension.

Hip flexion: knee ups.

Hip extension: air squats.

Push: dips.

Pull: pull-ups.

Weightlifting: deadlift

Row: 2K meters

Stretch: back, hips, legs, chest, shoulders.

See how tough you can make this workout. This is a high intensity training session.

We're just doing one set of each exercise make it a killer! Each set should be a max effort.

No resting during set. Rest as needed between exercises.

Report your efforts for feedback. Include times in your workout, but don't include stretch time in total.

Tuesday 010313

Today we're on bikes. Find a climb, close to home, of about 1,000 feet.

Tackle this thing with every once of effort you can muster. This is a 100% effort.

Submit/save the time for posterity

The psychological and metabolic benefits of high intensity hill climbing, i.e., competitively

and for time, are enormous. If you don't like it, good. If you think it's fun it's doing you no good.

Be tough, be aggressive.

Monday 010312

Here we go again!!

We're returning to the "CrossFit Challenge":

Apply the "Tabata Interval"

(20 secs of work followed by 10 secs of rest repeated 8 times) to:

Rowing

Squatting

Pull-ups

Push-ups

Sit-ups

For the Rowing record the number of meters you complete in each interval.

For the other exercises record the number of reps you complete in each interval.

You get a minute break between each exercise.

The lowest numbers from each exercise are added for a total score.

This is an extremely challenging workout. It takes exactly 24 minutes to completion.

Your final score is an excellent measure of your total fitness

Saturday 010310

Today we are swimming. This is a breathing exercise designed to improve

anaerobic performance. We’re taking a bit of a break. Get ready for Monday!!

Swim the entire length of an Olympic Pool underwater.

When able, return surfacing once at about the middle of the pool.

Again, as soon as able cross. This time surfacing only twice, once at

about 1/3 across and again at 2/3 across.

Repeat this pattern 4 times for a total of 5 times or fifteen lengths.

Record your total time to complete the exercise.

Done right, this has much of the feel of drowning. Good luck!

Rankings based on total time to completion. Rest after each pass only as long

as needed to complete the next pass. If you should have to surface more than

the pass requires, rest andrepeat the effort.

Friday 010309

Jump rope, double under for two minutes.

(Double under is where the rope passes under the legs twice for each jump)

Lunge forty steps, twenty each leg, alternating right and left.

Bench-press body weight for max reps.

Lunge twenty steps, ten each leg, alternating right and left leg with dumbbells totaling 1/3 your weight.

Bench-press body weight for max reps.

Lunge 10 steps, five each leg, alternating right and left leg with dumbbells totaling ½ your weight.

Bench-press body weight for max reps.

Jump rope, double under for two minutes.

These are walking lunges, not the ineffective ones!

Submit time and bench press reps for ranking.

Thursday 010308

Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is

a deep front squat followed through with a push-press and overhead throw. The ball, a

20 lb Dynamax medicine ball should make contact with the wall at about two feet over your

reach and rebound to your hands where you immediately bring the ball back to your chest

and squat to absorb the impact. The movements up and down are mechanically identical.

Stand about 18 inches away from the wall. The idea is to be in constant motion either on

the way up or catching and lowering. The major faults here are either to not squat to

parallel and to let the ball contact with a thud rather than gently absorbing the impact with

the arms and legs.

Run 800 meters.

Stretch for ten minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Wall-ball for 50 throws within 2 minutes.

Immediately do as many pull-ups as possible in five minutes.

Rest 5 minutes.

Run 800 meters.

Stretch for ten minutes.

Wednesday 010307

Row 5k

Tuesday 010306

200 sit-ups no matter how long it takes. Make them nice!

Stretch thoroughly. Used as a rest to slow down pace and come in to the next phase relatively fresh.

Do 50 dips, with or without assistance. This is a 50RM set, i.e., ideally, 51 should be impossible.

Immediately, run for ten minutes on a “windsprint” bike or a stairclimber at max level.

Rest as needed.

Do 35 dips, with or without assistance. This is a 35RM set, i.e., ideally, 36 should be impossible.

Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.

Rest as needed.

Do 20 dips, with or without assistance. This is a 20RM set, i.e., ideally, 20 should be impossible.

Immediately, run for five minutes on a “windsprint” bike or a stairclimber at max level.

200 sit-ups no matter how long it takes. Again, make them nice!

Note: Do as many of the dips as you can without assistance on failure jump to Gravitron

(or like) and complete set with minimal assistance. We are exhausting the pushing function

partially with an eye to making the arm supporting contribution on the bike or stairlcimber

very tough