Thursday, June 30, 2005

JOEL OWNS COUR' DELANE


Congratulations to our own multi-sport animal Joel Hammontree. Joel completed IRONMAN Cour'deLane in a respectable 11 hours and 51 minutes in spite of intensive work travel and limited training. We look forward to Joel's return to our group workouts later this summer.
 Posted by Hello

Wednesday, June 29, 2005

Monday, June 27, 2005

ROW 500 - 35 BUTTERFLY SIT-UPS

Complete 5 rounds of:

Row* 500 meters
35 Butterfly Sit-ups

Butterfly sit-up requires a ABMAT** positioned under the lower back. Soles of the shoes together. Position the shoes so that the toes touch the baseboard of a wall. Sit up and touch the finger tips to the wall on each repetition

* If you do not have a rower perform a sumo deadlift high pull with a barbell weighing 45lbs. 50reps=500M
**Use a rolled up towel if you do not have an ABMAT

Saturday, June 25, 2005

INTERMITTENT FASTING

Caloric restriction has shown the potential to extend life up to 40%. Over a year ago I found a study involving an every other day fasting routine. Reported first in NEW SCIENTIST, longevity in mice was improved by eating one day and fasting the next.

Intermittent Fasting (15 hours or so) is in vogue and is a legitimate practice. By simply eating your last meal at 6:00pm and then having breakfast at 9:00am the next day, the potential exist to reduce your chance of developing cancer and slowing the aging process.

My good friend and outstanding nutrition guru Robb Wolf will be outlining intermittent fasting in his next issue of the Performance Menu.

Friday, June 24, 2005

FRAN

3 ROUNDS FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups

Load requirements 95lbs Males Athletes/55lbs Female Athletes

The THRUSTER is a front squat with a push press. Depth minimum of 14" is required.

Thursday, June 23, 2005

DOES THIS COST?

Several Internet student had contacted me about purchasing the workouts. There is no charge for this offering. If you wish to make a contribution then you may do so through the AMAZON HONOR SYSTEM.

LIVE STRONG!

Coach Rutherford


Amazon Honor System

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Wednesday, June 22, 2005

HELEN

3 Rounds for time
400M Run
21 DB Swings (55lbs Male Athletes 30lbs Female Athletes)
12 Pull-ups


HEAT WARNING!

Tuesday, June 21, 2005

THE CHOICE TO TAKE VITAMINS

Every day I take a super effective vitamin supplement product. I exercise this freedom without the prescription from a doctor who in all likelihood is not very fit or healthy.

I was disappointed to learn that lawmakers are targeting DHEA. They are proposing legislation that would make it an anabolic steroid removing it from the market and place it in under the control of physcians and pharmaceutical companies.

On May 26th, Senator Charles Grassley (R-Iowa) introduced a bill that would ban DHEA. This legislation, S. 1137, would classify DHEA as an anabolic steroid and remove it from the market. Similar legislation is expected soon in the House of Representatives.

Dehydroepiandrosterone, or DHEA, is a steroid hormone, a chemical cousin of testosterone and estrogen. It is made from cholesterol by the adrenal glands, which sit atop each kidney. For the first few years of life, the adrenals make very little DHEA. Around age six or seven, they begin churning it out. Production peaks in the mid-20s, when DHEA is the most abundant hormone in circulation. From one's early '30s on, there's a steady decline in DHEA production, so the average 75-year-old has only 20% of the DHEA in circulation that he or she had 50 years earlier. At all ages, men tend to have higher DHEA levels than women.

I don't take DHEA, but if the way in which DHEA is handle changes then in no time flat my vitamins will be regulated.

There is a website created by the The Sports and Fitness Supplement Association that lets folks like me express their concerns over this proposed legislation.

The Sports & Fitness Supplement Association (SFSA) website only requires a few minutes of your time. Go to the upper left corner and type in your zip code. Your list of senators will be pulled for you. You can send a quick and tasteful e-mail concern to your senator.

I don't know about you, but do we really need the government in our morning vitamin routine?

Monday, June 20, 2005

GRACE

"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

While the clean & jerk is the recommended protocol for moving the weight. The challenge could also be accurately labeled two hands anyhow as the clean movement and the jerk movement techniques erode greatly. Attempt to clean & jerk the load you select. NO dumping from the top.

Friday, June 17, 2005


THE STRONGMAN CIRCUIT Posted by Hello

One Round for Time
400 M Farmers Walk (55lbs Male Athletes/30lbs Female Athletes)
30 Tire Flips -Flip Race to the opposite side and repeat. 15 per side
40 DB Burpees (20lbs Male Athletes/10lbs Female Athletes)
50 M Lunging Sled Drag (115lbs)
40 Reps Zercher Squat(95lbs Male Athletes/35lbs Female Athletes)
30 Tire Flips-Flip Race to the opposite side and repeat. 15 per side
400 M Farmers Walk

Thursday, June 16, 2005

REAL AGE TEST

With recently complete blood profile in hand I went to REALAGE to update my profile and check my REAL AGE. A super nifty tool, you are able to gain credit (a reduction in years)for living a healthy lifestyle, taking supplements- even flossing your teeth.

While there are some limitations, this is an excellent tool. For instance, using Body Mass Index (BMI) I am too big. My TANITA BODY COMPOSITION scale gets me between 10-11% every week. I am not concerned.

In addition, I eat PALEO/ZONE type foods. I do not consume much dairy or grains. Real Age will add years for not eating grains (fiber) and drinking milk (magnesium)
I was surprised to learn that my vegetable intake could be increased. I don't recall this being an issue during previous REAL AGE assessments. I will make this a focus.

I've posted my results below. What's your REAL AGE?





Calendar Age is 45.7. Your RealAge is 34.6.

RealAge Plan Overview
BEGIN A WEIGHT LOSS PROGRAM YOU CAN SUSTAIN. KEEP UP THE GOOD WORK IF YOU ARE ALREADY LOSING WEIGHT. Using your weight of 202 pounds and your height of 71 inches, we calculated ...


REDUCE THE AMOUNT OF RED MEAT IN YOUR DIET TO ONE SERVING OR LESS A WEEK. Although red meat (beef, pork, veal, lamb) has high nutritional value-it is a ...


YOUR INTAKE OF LYCOPENE IS LOW. Lycopene is a natural chemical that is most commonly found in ...


DO NOT TALK ON THE PHONE WHILE DRIVING. Your RealAge is older because you ...


EAT MORE FOODS THAT ARE RICH IN POTASSIUM. Your daily intake of potassium from diet and supplements is ...


CONSUME MORE UNSATURATED FAT WITHOUT INCREASING YOUR CONSUMPTION OF SATURATED FAT. Your RealAge is slightly older because you ...



FOR MAXIMUM HEALTH BENEFITS INCREASE YOUR VEGETABLE INTAKE. Ideally, you should be ...


FOR MAXIMUM HEALTH BENEFITS, INCREASE YOUR GRAIN INTAKE. By increasing your grain intake, you can ...

Wednesday, June 15, 2005

CHELSEA

Every minute, on the minute for 30 minutes perform

5 pull-ups
10 push-ups
15 squats.

If you have successfully completed all 30 rounds on a previous challenge add one rep to each movement.

THE ROCK WORKOUT.

My morning BOOT CAMP class were welcomed to a dark cold gym. The morning crew did not use the recommended DOUBLE ALARM system. While the other gym members watched and burned up a perfectly good morning, the BOOT CAMPERS took the lemons and made lemonade. Here's the workout they followed.

FOR TIME:
1 Mile Run
10,9,8,7,6,4,3,2,1- Bike Rack Push-ups (..think push-up handles chest going deep into the bottom position
600M ROCK WALK- Stone carried above the head. If you needed to lower the stone as not to drop it on your wig, then you had to stop you walk.

The campers finished refreshed and satisfied. It's not what happens to you. It's how YOU respond to what happens to you.

LIVE STRONG!

Coach Rut

THE ROCK WORKOUT. Posted by Hello

Monday, June 13, 2005

Run/Bumper Push-ups/Pull-up Knees to Elbow Complex

Complete 5 rounds for time:
Run 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up/Hanging Knee Raise Combo**

*Place the appropriate bumper plate atop the upper back between the shoulder blades. Alternate right cheek then left cheek on the deck. Allowing the trunk to sag or arch is a foul. Keep the core tight.

**Perform a pull-up. Pause Perform a knees to elbow. This is one repetition.

Thursday, June 9, 2005

Run & Fun

Run 400
Squat 70 reps
Run 400
Push-ups 50 reps
Run 400
Sit-ups 40 reps
Run 400
Pull-ups 30 reps

Most fitness programs, whether aerobics or weight training, are too unvaried
and routine; they result in overtraining, depletion of the body’s antioxidant
stores, compromised immunity, and are a chronic load on the body. They
take too much time and are ineffective. Dieting has a 95% failure rate wastes
lean body mass, and is unhealthful.-Dr. Art Devany THE FITNESS ESSAY

Wednesday, June 8, 2005

10x10

Row 10 Minutes- Record distance covered in Meters
Pull-ups 10 Minutes- Record the number of GOOD repetitions performed.

Your score will be the number meters rowed plus the number of pull-ups performed.

The trouble is, if you don't risk anything, you risk even more.

Erica Jong,

Monday, June 6, 2005

RUN/DEADLIFT/JUMP

Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
Box Jump X 20 reps

The groundwork of all happiness is health.

Leigh Hunt

Friday, June 3, 2005

TOP/BOTTOM TABATA

Warm-up 1000 Row

TABATA
Pull-ups
1:00 Rest
Push-ups
1:00 Rest
Squats
1:00 Rest
Sit-ups

8 Sets of 20 seconds of work/ 10 seconds of rest. YOUR SCORE IS THE LOWEST NUMBER OF REPS COMPLETED DURING THE WORK INTERVAL

Advanced athletes will hold the following positions during the ten seconds of rest. You may sacrifice reps during the work portion but you MUST hold the assigned rest positions.
Pull-ups (hanging from bar)
Push-ups (top -plank hold elbow extended)
Squats (bottom position knee flexed)
Sit-ups (up-trunk flexed position)

Wednesday, June 1, 2005

JACKIE

1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

Nobody grows old merely by living a number of years. We grow old by deserting our ideals.

Samuel Ullman