Death in the family....

will return to blogging next week. Train Hard, Live Strong.

Interesting CrossFit site

Gravity Janes Crossfit gym has a great website and 2 cool points of interest. First they have a workout generator that randomly "pulls out of the hopper" a Crossfit mainstay workout or one of their unique creations. Second, they have a webcam that throughout the day may be viewed to show actual classes and or private sessions. I think this is a great idea and one that keeps your trainees connected to your gym, even when they are on the road or are maybe not attending like the should. Check this site out at www.gravityjanes.com

Today's Workout

RE LB Week #1

3 minutes HIT cardio (use a Tmill, rope, stepper, box, bike, rower, or high knees in place)

Front Squats x 75% or your 1RM Front Squat (or aprox) x 5 sets of 6 reps

Hang clean to front squat x 50% of your 1RM Front Squat x 4 sets of 4 reps

Power clean from deck/floor x 80% of your 1RM PC x 3 sets of 2 reps

A1. Banded front lunges (alternating) x 20
A2. KB Swings x 15
A3. Hanging feet to bar x 10
X 3 rounds

20 minutes moderate cardio

Today's Workout

45 minutes moderate intensity cardio

Dat's It!

Today's Workout

ME BP Week #1

3 minutes HIT cardio

Seated Overhead Press, work up to a max set of 10 reps, take 80% of that weight and do a rep set. Record all loads and use spotters or press inside a rack with safety bars in place.

A1. Weighted Chins x 3 x 5-8
A2. Heavy MB slams x 3 x 10

Ring Dips x 100 total reps, performing 10 dips every 30 seconds until complete

CS Barbell rows x 3 x 10

20 minutes moderate intensity cardio

Today's Workout

ME LB Week #1 Squat emphasis

3 mins HIT cardio

Front Squat, work up to an 8RM today then take 80% of that number and AMRAP

DB SLDL x 4 x 5+5

TRX dynamic Lunge x 20
KB swing x 10
x 5 rounds

20 minutes moderate intensity cardio

Rest and Recovery Day!

Today's Workout

12 minutes moderate intensity cardio

Crossfit's light Isabel

30 Snatches (floor to OH) with 115lbs for time

12 minutes moderate intensity cardio

Tabata "wild ropes" x 16 rounds

Today's Workout

RE BP Week #3


3 minutes HIT cardio

Crazy Band Bench Press

Warm up and start with 50% of your 1RM on bar. Loop a jumpstretch band on each end and hang 10-25lbs on each end

BEWARE! Use a spotter or spotter bars in a rack! You can easily eat this bar if you are not careful.

4 x 10

Kipping chins 4 x 25

Renegade DB rows 5+5+10 x 2 x 3 rounds
5 row right, 5 rows left, 10 pushups and repeat

Single arm DB hammer curl and OHP x 3 x 8

20 minutes moderate intensity cardio

video courtesy of Extreme Training Systems

Today's Workout

RE LB Week #3

3 minutes HIT cardio

Barbell Squats (65% or 1RM) x 4 x 6

Barbell RDL's x 2 x 20

TRX dynamic Lunge x 4 x 20 with 60 seconds rest inbetween

GHR x 3 x 6-8

Power snatch off blocks x 5
OHS x 5
Snatch grip jump shrugs x %
x 5 rounds

20 minutes moderate intensity cardio

Today's Workout

GHR situps x 25x4

45 minutes moderate intensity cardio

Another CrossFit Beast is Born!

This is a video of Jeff Leonard hitting a Grace workout. Jeff won the Norcal regional this past weekend that will qualify him to compete in the CrossFit games this summer.

Video by CrossFit San Ramon.

Today's Workout

ME BP Week #3

3 minutes HIT cardio

Barbell Incline Press, work up to a max single, then take 80% and hit a rep record. Be sure and have spotters or spotter racks in place.

A1. DB rows x 6 + 6
A2. Suspended pushups with load x 10
x 4 rounds

Seated DB presses x 15,12,10,8

100 dips

20 minutes moderate cardio

Today's Workout

ME LB Week #3

3 minutes HIT cardio

Rack deadlift, sumo or conventional

2" off floor, pull for max single today. Drop to 80% of that load and hit max reps

A1. DB lunges 5+5 x 5
A2. 45 degree hyper x 10 x 5

Powerclean from floor 60% of your bodyweight x max reps and record

Tornado ball x 30 seconds x 4

20 minutes moderate intensity cardio

Rest and Recovery Day!

Relax and enjoy!

Crossfit Games!

Be sure and follow all the updates on the regional games that are going on now. Really fun stuff to follow if you are into CrossFit or not, these guys and gals are animals and deserve respect! Check out all the action at http://games2009.crossfit.com/

Today's Workout

12 minutes moderate cardio

Light "Grace"

Use 115lbs and bring from ground to overhead x 30 reps for time

Elbows to knees x 50

GHR situps x 50

12 minutes light cardio

Russian Powerlifting

Today's Workout

RE BP Week #2

3 minutes HIT cardio

Single arm DB floor press x 10 + 10
Suspended pushups (with rings or blaster straps) x 10
Alternating slide board pushups x 10
Floor pullover with barbell x 10
X 4 rounds

Parallel grip chins with load x 4 x 8-10

CS rows x 4 x 8-10

Alternating DB hammer curls x 2 x 10

Countdown set-
DB Jerks x 12,10,8,6,4,2

12 minutes moderate cardio

TRX suspension trainer

Today's Workout

RE LB Week #2

3 mins HIT cardio

Box squats 60% or 1RM for 4 sets of 10

GHR x 4 x 10

TRX dynamic lunge x 4 x 20

Abmat situps x 100 with 25lb plate on chest

20 minutes moderate intensity cardio

200lb Kettlebell!

Today's Workout

45 minutes on the airdyne bike, keep it at between 65-70 average rpm.

Chris Long and Jared Training?? Crazy!

Today's Workout

ME BP Week #2

3 mins HIT cardio

Barbell Incline Press, work up to a max set of 3 reps. Take 80% of that load and perform max reps and record.

A1. DB rows x 4 + 4
A2. Suspended Pushups with load x 12-15
x 4 rounds

Standing single arm KB jerks x 8 + 8 x 2 sets

B1. Overhead rope tri extensions with a lunge x 10-12
B2. Log bar curls x 6-8
x 3 rounds

20 mins moderate intensity cardio

Josh Everett does it again!

This is a great video from Crossfit Marina. Coach Everett is a terrific example of someone who actually walks the walk. What an effort!

Today's Workout

ME LB Week #2

Deadlift emphasis

3 min HIT cardio

Rack Deadlift, same position as wk#1, same stance as you used last week, work up to a max set of 3 reps. Take 80% of that load and perform max reps and record.

DB Reverse lunge x 4 x 6

KB overspeed swings x 3 x 15

Cable pull throughs x 2 x 20 (stiff leg)

20 minutes moderate cardio

Rest and Recovery Day!

Take advantage of it!

Today's Workout

12 minute moderate cardio

10 box jumps (24"+)
10 Powercleans (95,135)
10 MB throws
10 KB snatches right and left (16kg)
10 GHR situps
10 Back extensions
5 rounds

12 minutes moderate cardio

Good Luck to all Draftees!

Today's Workout

RE BP Week #1

3 minutes HIT cardio

Narrow grip incline press x 4 x 10

Incline CS cable rows x 4 x 10

A1. 100 dips
A2. 100 kipping chins

B1. Thickbar curls x 3 x 10,8,6
B2. Overhead Press x 3 x 10,8,6

20 minute moderate intensity cardio

Today's Workout

RE LB Week #1

3 mins HIT cardio preferably airdyne

Barbell Squats 4 x 10 with 50% or your 1RM

GHR 4 x 10 use additional load if needed

1a. TRX dynamic lunge x 10
1b. 18" box jump x 10
1c. MB slams x 10

as many round as possible in 5 minutes

5 powercleans, 4 snatches, 3 hang cleans, 2 hang snatches
rest and repeat for 3 rounds

12 minutes moderate intensity cardio

Today's Workout

45 minutes moderate intensity cardio! You pick the modality. Show me your warface!

Today's Workout

ME BP Week #1

3 mins HIT cardio

Barbell Incline press, work up to a max set of 5 reps, drop to 80% and perform reps

A1. DB row x 5+5
A2. Suspended pushups x 20
x 4 rounds

Seated (on floor) KB alternating press x 2 x 12

B1. Overhead rope tricep extensions x 15-20
B2. Logbar curls x 8

20 minutes moderate intensity cardio

Today's Workout

ME LB Week #1

Deadlift emphasis

3 min HIT cardio

Rack Deadlift just below knee, sumo or conventional work up to a max set of 5 reps, drop to 80% of your 5RM load for the day and do max reps and record.

DB Reverse lunge x 5x5

KB overspeed swings x 3 x 15

Cable pull throughs x 2 x 20 (stiff leg)

20 mins moderate cardio

Today's Workout

RE BP Week #3

3 minutes HIT cardio

A1. Incline BP with small bands attached x 4 x 8

A2. Mountain climbers x 4 x 10

B1. Seated row with chains draped over stack x 3 x 15-20

B2. Suspended Pushups x 3 x 15-20

C1. Barbell curls x 2 x 8-10
C2. Barbell press x 2 x 8-10

20 minutes moderate cardio

CrossFit Football

Check out the latest incarnation of the CrossFit movement- www.crossfitfootball.com

Today's Workout

RE LB Week #3

3 mins HIT cardio

Rack Deadlift (about 2 " off floor) x 3 x 6 reps (adding 20lbs from last week)

A1. Olympic Squat x 3 x 8
A2. KB swings x 3 x 16

20 Minutes moderate intensity cardio

Healthy Snack

Try some paleo kits, found at www.paleokits.org

Today's Workout

45 minutes moderate intensity cardio

Today's Workout

ME BP Week# 3

3 minutes HIT cardio

Work up to a max single on the barbell floor press (use spotters or spotter bars in rack)
Take 80% and hit max reps and record.

A1. Weighted Pullups x 10,8,6
A2. DB Incline press x 10,8,6

Countdown set:

DB push press
MB slams
10,9,8,7,6,5,4,3,2,1

Tabata Jumprope x 20sec work/10 sec rest x 8 rounds

Today's Workout

ME LB Week #3

HIT cardio x 3 minutes

Barbell Squat Max single today. Then take 80% and hit a max rep set.

BB Step ups (12") 5 x 5

45 degree hyper extension x 3 x 8 (with load)

20 minutes moderate cardio

Today's Workout

RE LB Week #2

3 minute HIT cardio

Rack Deadlift (conventional) 2" off floor x 3 x 8

DB lunges x 3 x 5+5

A1. Free squat to dynamax ball with 20lb vest
A2. KB hand to hand swing
X20 seconds work/10 seconds rest x 5 rounds

Today's Workout

40 minutes steady state cardio....then stretch.

Today's Workout

Posting late! Will post Monday's and Today's Workout-

Monday-

ME LB Week 2

Barbell Squat Max set of 3, then take 80% and hit a max set of reps and record.

Barbell step-ups 4 sets of 5 reps per leg adding 20lbs from last weeks weight.

45 degree hyper ext or any back extension 3 sets of 10 reps with 35lbs


Today's Workout-

ME BP Week 2

Barbell Floor press Max set of 3, then take 80% and do a max set of reps and record.

A1. Pendley BB rows 3 x 8
A2. Crossover pushups 3 x 12

B1. Seated (on floor) DB or KB presses (alternate) 3 x 10
B2. Rolling Thunder 3 x 10 (right and left)

100 abmat situps for time

20 minutes moderate intensity cardio

Rest Day!

Basketball travel team tryouts today!!! Say that three times fast. Will he make it or won't he?

Today's Workout

20 minutes moderate intensity cardio

10 reps of a cuban press into an OHS
10 abmat situps with 50lbs additional resistance
10 box jumps 24"
10 KB speed snatch (no heavier than 16kg)
100 jump rope
x 3 rounds

20 minutes moderate intensity cardio


GO CAROLINA

Penn State Strength

Today's Workout

Week #1 RE BP

3 minutes HIT cardio

A1. 2 board BP with single chain x 4 x 8
A2. Ring pullups x 4 x 8

B1. BB hang powerclean and press x 3 x 8
B2. TRX supine rows x 3 x 15-20

C1. DB hammers x 3 x 10
C2. CG BP x 3 x 10

Tabata "wild ropes" x 20 sec work/10 rest x 16 rounds

Today's Workout

Week #1 RE LB

3 minutes HIT cardio

Sumo DL 60% 1RM x 5x5

DB Complex x 5 lunges + 5 SLDL x 3

Box jumps x 50 (24-30") in as few sets as possible

2 hand KB swings x 50 (25-50) in as few sets as possible

Today's Workout

10 minutes moderate intensity cardio

Sled pulls or prowler pushes x 60 yards

Cable woodchop x 10 + 10

Repeat 3 X's

Paul Chek in action

Agree with him or disagree, Paul has been on the cutting edge for quite sometime now. I remember his first articles in Muscle Media 2000, and his bits for powerlifter video magazine. Paul put the cable woodchop and swissballs/stabilityballs on the map. Unlike a few of the new "gurus" Paul still gets after it and looks the part of someone who can "walk the walk."

Today's Workout

Wk #1 ME BP

3 minutes HIT on bike or rower

Barbell Floor Press, work up to a 5RM, then take 80% and do reps, not quite failure...leave 1 or 2 in the tank.

Weighted pullups x 3 x 9,7,5

Dips x 100 reps in as few sets as possible

A1. Military press with DB's or BB x 15,13,11
A2. Fat bar curls x 15,13,11
with as little rest as possible

Tabata jump rope (20 second work/10 rest) x 16 rounds

Today's Workout

Wk # 1 LB ME Squat emphasis

3 minutes high intensity cardio

Barbell Squat x 5RM, drop to 80% and do max reps, be safe and record number.

Barbell step ups (12") x 5 x 5

Reverse hyper x 2 x 20

Low intensity cardio for 24 minutes

Spring Break!!

will return to blogging next week!

Today's Workout

Deload Wk #2
RE BP

3 minutes high intensity cardio

A1. Weighted chins x 5
A2. Incline Press x 5
x 4 rounds

B1. Ring dips x 15,13,11,9
B2. DB CS rows x 8
x 4 rounds

C1. Push press x 5
C2. BB curls x 10
as many rounds as possible in 7 minutes

Today's Workout

3 minutes high intensity cardio

A1. Treadmill side steppers @ 10 degrees @ 2.5mph x 1 min (R&L)
A2. TRX plyo jumps x 10
X 3 rounds

Trapbar DL's 4 sets of 6-8 reps

Barbell squats x 4 sets of 10 with 60 seconds rest between each set

45 degree hyper x 100 reps in as few sets as possible

Ropes!!!!!

Ropes are the latest fitness tool. I got a set from artofstrength.com for christmas and have had some fun using them. Multiple applications and for the traveling trainer, most ropes are transportable.....you just need some open floor space to use them. My clients got a kick out of them, and for most, making training fun is what it is all about (I know, I know, no pain no gain....yeah, tell your insurance carrier). You can purchase a set, or find some old fire hose, or again be creative and see what's available at a local farm implement store. Again, are ropes necessary for your fitness program...probably not. They won't grow hair, or help with your ED, nor make your teeth whiter, but they are a cool addition to any trainer or trainees arsenal.

Today's Workout

For Time-
50 MB slams
50 KB swings
50 Abmat situps
50 back extensions

30-40 minutes moderate intensity cardio

Classic Mike Mentzer

Today's Workout

Deload Wk #2 MONDAY

3 minutes high intensity cardio

Safety Squat bar squats 4 x 10

Conventional DL 5 x 10

1 mile run (avg pace)

Deload Wk #2 TUESDAY

3 minute high intensity cardio

BP x 4 x 10
BB rows x 4 x 8
100 dips
100 pullups
Seated KB seesaw press x 2 x 12

12 minutes medium intensity cardio

Rest Day!

Rest and recover....I will be watching my kids in volleyball and basketball.

Today's Workout

Week #2 of periodized "Grace"
Crossfit.com wod- grace = 30 reps of c&j with 135

Today use 115lbs x 30 and record time

A1. Low Wood chops x 10 + 10
A2. MB jackknife x 10
x 3 rounds

40 minutes moderate intensity cardio......remember...burn calories!

Today's Workout

Deload Week
RE BP

3 minutes jump rope

A1. Barbell rows x 5 x 5
A2. Incline DB 1&1/2 press x 5 x 5

# rounds for time-

MB cross plyo pushup x 10
MB slam x 10
Pullups x 10

Abmat situps amrap in 2 minutes

3 minutes jump rope