Sunday, July 31, 2005

OUTSTANDING PERFORMANCE


Taylor Moore

Michael Moore


Yesterday twins Michael and Taylor Moore both finished 2nd in USA Wrestling's Junior National Freestyle Championships.

They have been training with Coach Rut since the beginning of May. "Their fitness on the mat was great" said thier mother Maria who joined the boys in Fargo, North Dakota.

Friday, July 29, 2005

RUN "THRUSTER" RUN

Run 1200M
Thruster 9 Reps
Run 800M
Thruster 15 Reps
Run 400M
Thruster 21 Reps

Thruster Loads Males=115lb Barbell/Females=70lb Barbell. Clean it from the deck

We can let circumstances rule us,or we can take charge and rule our lives from within.-Earl Nightingale

Wednesday, July 27, 2005

SNATCH GRIP DEADLIFT WITH PULL-UPS

SNATCH GRIP* DEADLIFT 21, 18,15,12,9,6
PULL-UPS 21, 18, 15,12,9,6


Use 100% of bodyweight for the snatch grip deadlift. Reach to the rings on the bar. This will force you to drop the hips more bringing the glutes and hamstrings move into the movment

Monday, July 25, 2005

5x5

20 Minutes of:

5 Single Leg Squats Right
5 Single Leg Squats Left
5 Clapping Push-ups
5 Pull-ups
5 PLANK Burpees

Record only complete rounds in the allotted time frame.

Friday, July 22, 2005

PROJECT 1 RM


FIGHT GONE BAD

Three Rounds

1:00 Rowing (kcals)
1:00 Wall Ball (reps) 20lb Ball Male Athletes/ 12lb Ball Female Athltes
1:00 Sumo Deadlift High Pull (reps) 75lbs Male Athletes/55lbs Female Athletes
1:00 Box Jumps (reps) 24" Box
1:00 Push Press (reps) 75lbs Male Athletes/45lbs Female Athletes


1:00 of work on each movement.(The clock does not stop between movements) You recieve a 1:00 break at the conclusion of completing all five movements. The total number of repetitions at each station is your score for that movement. Your total score is the sum of all three rounds.

Wednesday, July 20, 2005

ROWING, RUNNING and PUSH-UPS

Row 1000M
Push-ups 50 Reps
Run 800M
Push-ups 30 Reps
RUN 400M
Push-ups 20 Reps

....no stinky push-ups allowed

Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

Pikeing: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while pikeing, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow “one-two” up and “one-two” down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.

Monday, July 18, 2005

FRACTURED FRAN

5 Rounds

Thrusters 9 Reps
Pull-ups 9 Reps

Load for thrusters 95lbs Male Athletes 55lbs Female Athletes

Sunday, July 17, 2005

YOUR GREEN DRINK

My approved beverage list includes the warrior beverage (water), coffee and green tea. I personally know a progressive OB/GYN who suggests that her clients consume five cups of green tea per day. I can only assume that this recommendation is based upon the cancer fighting properties of the green drink.

It's well known that the researchers at the University of Murcia in Spain (UMU) and the John Innes Center (JIC) in Norwich, England have shown that a compound called EGCG in green tea prevents cancer cells from growing by binding to a specific enzyme. They have shown for the first time that EGCG, which is present in green tea at relatively high concentrations, inhibits the enzyme dihydrofolate reductase (DHFR), which is a recognized, established target for anti-cancer drugs.

Just yesterday, some researchers at the University of Georgia indicated that Green has shown potential in enhancing auto-immune disease.

More good reason to support your green drink.

Friday, July 15, 2005

TURKISH GET UP -N- RUN

Five rounds for time of:
Turkish Get-up Male Athletes 45lb DB/ Female Athletes 20lb DB* 10 Right/10 Left

Adjust the load to your relative ability and skill.

Wednesday, July 13, 2005

MAX THRUSTERS

"Thruster" 3-2-2-2-1-1-1-1-1 reps

Increase the load over the nine sets. Your score is the total of all nine sets.
The thruster is a front squat push press complex.

Tuesday, July 12, 2005

LEARN TO SQUAT THE RIGHT WAY

This entertaining QUICKTIME movie gives all the advantages of learning to squat properly.

Monday, July 11, 2005

HANDSTAND PUSH-UP/PULL-UP COUPLET

Handstand Push-ups 2
Pull-ups 20
Handstand Push-ups 4
Pull-ups 18
Handstand Push-ups 6
Pull-ups 16
Handstand Push-ups 8
Pull-ups 14
Handstand Push-ups 10
Pull-ups 12
Handstand Push-ups 12
Pull-ups 10
Handstand Push-ups 14
Pull-ups 8
Handstand Push-ups 16
Pull-ups 6
Handstand Push-ups 18
Pull-ups 4
Handstand Push-ups 16
Pull-ups 2

Sunday, July 10, 2005

THE BATTLE OF THE BULGE

On an individual level, an obese person typically suffers because of discrimination, greater physical pain and lower energy levels. What is the problem with becoming an obese nation if, as in many cases, it boils down to personal choices? The problem is that we are all affected......More obesity equals a greater prevalence of disease, disability, lost productivity and higher health-care costs. Ken Thorpe, Emory University health policy expert, compared data from the 1987 and 2001 Medical Expenditure Panel Surveys and found that inflation-adjusted per-capita health-care spending rose by $1,110.

Dr. Anne Wolf

Saturday, July 9, 2005

WHAT A SMALL WEDGE CAN DO FOR YOU.


If you practice at my facility you are constantly exposed to a variety of functional tools. One of the simplest yet most productive is the ABMAT. This simple device acts as a support for the lower back creating a wedge upon which the sit up pivot point becomes mechanically correct. The ABMAT wedge also forces a greater pre stretch position for the entire abdominal wall. My students will tell you that the feel is not like any other sit up. In addition to the anterior training options, the posterior core can be attacked as well. The wedge creates a way to perform back extensions. Placing the ABMAT under the side allows for isolating of the obliques.

I'm so impressed with the diversity, effectiveness and simple design that I will be offering the ABMAT through my RECOMMENDED GEAR store.

Until the end of JULY I am offering free shipping. The price is $30.00. If you are interested in purchasing an ABMAT please forward an e-mail to my attention. I will send a secure payment link for your use.

LIVE STRONG!

Coach Rutherford
coach.rut@gmail.com



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Friday, July 8, 2005

DO YOUR PUSH-UPS STINK?



Pictured here are two common Push-up problems.

Below is a summary of common push-up problems as
detailed by my friends at CrossFit Santa Cruz


Sagging: Dropping the belly in an attempt to hit, or reach bottom early.

Pikeing: Sticking the butt up in the air. This is usually accompanying a rest

Resting: Coming to a stop. This is usually tried at the top, often while pikeing, but may manifest as a collapse at the bottom.

Bouncing: This cheat is, exactly as the name implies, bouncing to rise to top again without effort. This is a big hit with fat guys.

Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

Speeding: The count should be a slow “one-two” up and “one-two” down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.

CHRISTY



"CHRISTY"
1 Round for Time
25 JumpRope Doubleunders
25 DB Swings with 55lbs
25 Sit-ups
30 Box Jumps
25 DB Hang Squat Clean
25 Back Extensions
500 Row
25 Single Arm DB Muscle Snatch (25rt/25left)
25 Knees To Elbow
500 Row
25 DB Push press
25 RDL


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Wednesday, July 6, 2005

Tuesday, July 5, 2005

SOY OR NOT TO SOY?

Certain watchdogs have made me leary of soy protein over the years. While I believe that soy is a less desireable source of protein,I believe that Rob Faigan gives us permission to take our collective fingers off the panic button in his ASK ROB section of Exitque. It appears as if the occassional soy protein source is less damaging than once thought.

A big deal is made by critics of soy about the high “phytate” content of soy foods. (I don’t believe this applies to the soy isolate in protein powders; but in any case, there are important distinctions among “soy food” “soy protein isolate” and “isolated isoflavones.” For purposes of prosecuting soy, its detractors rarely bother to make these distinctions.) Phytates are present in many plant foods, and inhibit absorption of several minerals not only zinc, as does dietary fiber in general to a lesser extent. But everyone should be taking a mineral supplement anyway, and since zinc (and minerals in general) is among the least expensive nutrients, taking an extra 10-30 milligrams won’t add much to cost and would eliminate the phytate problem for those who consume soy heavily. The phytate issue raised so gallantly by opponents of soy reminds me of when I was too young to know better and was warned that lizards are baby alligators.-Rob Faigan

Monday, July 4, 2005

Sunday, July 3, 2005

THE ONAGA BLAST CHANCE



Coach Rut and Logan Rutherford competed in the ONAGA BLAST CHANCE over the weekend.

Logan, the Kansas state record holder in the snatch got off to a rough start. The judges did not appreciate his dropping of the bar from the top and gave him 2 red lights for his opener at 97 .5 kg. On attempt number 2 he smoked it and then decided to go for a new Kansas State record of 105kg. He narrowly missed 105 so he finished the snatch portion of the competition with a disappointing 97.5

"I've only snatched 3 times since last years event" said Logan.

In the clean, Logan completed all three of his lifts and finished with an impressive 142.5 at 92.5kg bodyweight. This was a competition personal best.

"Pops" Rutherford (aka Coach Rut) pulled 97.5 snatch and a 125 clean. This was good enough for a Masters divsion victory

Friday, July 1, 2005

BURGIE

Rounds of 10,9,8,7,6,5,4,3,2,1 Reps. Perform

DB Burpee/ Hang Squat Clean/thruster (35lb Dumbbells Male Athletes/25lbs Dumbells Female Athletes)
Pull-ups
Ball Slams (20lbs Male Athletes/16lbs Female Athletes)

This workout was generated by Mike Burgener one of the greatest coaching minds on the planet. You can get excellent coaching on your olympic lifts by hanging around this man. His kids are tremendous athletes as well as tremendous citizens.