Wednesday, November 29, 2006


Logan Rut's 21st rep of snatch grip deadlift.

For time:
Db swing 20 reps (10rt/10lt)
Turkish Get-ups 8 reps (4rt/4lt)
Db swing 18 reps (9rt/9lt)
Turkish Get-ups 10 reps (5rt/5lt)
Db swing 16 reps (8rt/8lt)
Turkish Get-ups 12 reps (6rt/6lt)
Db swing 14 reps (7rt/7lt)
Turkish Get-ups 14 reps (7rt/7lt)
Db swing 12 reps (6rt/6lt)
Turkish Get-ups 16 reps (8rt/8lt)
Db swing 10 reps (5rt/5lt)
Turkish Get-ups 18 reps (9rt/9lt)
Db swing 8 reps (4rt/4lt)
Turkish Get-ups 20 reps (10rt/10lt)

You will select a single dumbbell for this challenge. Loading parameters suggest nothing more than 15-20% of bodyweight unless you live in a tree during the dark.

Tuesday, November 28, 2006


I have been an advocate of the brown bag lunch for decades. The health benefits are overwhelmingly in favor of the practice. You control the quality of the ingredients and the quantity of the meal. I've even gone as far to pimp my favorite lunch tote

I've discovered that most find the boring details of preparation overwhelming and fail to get their act together enough to produce five lunches per week. Two words for you. Weak sauce!

Okay- so the healthy part does nothing for you. How about a cool $11,000? Recently I found another angle with the lunch savings calculator. Plug in your typical lunch tab and your new savings will be calculated.

If the idea of a healthier you isn't motivation enough think of all the cash you will have at the end of 10 years.

Monday, November 27, 2006

3 x 15-12-9

Forrest Miller All Sunflower League Honorable Mention Quarterback

3 Rounds each of reps:15-12-9

Box Jump
Dumbbell Thrusters (Loading: Males: 45's/Females: 25's)
Sumo Deadlift High Pull (loading: Males: 32kg /Females: 24kgs)
Dumbbell Hang Squat Clean (Loading: Males 35's/Females: 20's)
Wall Ball(loading: Males: 20lbs/Females: 12lbs)

Saturday, November 25, 2006


... I’d like to touch on aging and sleep deprivation. It is telling that many of the papers I reviewed for this article included statements such as “…Sleep deprivation appears to create acutely, elements of the aging process…” Said another way, missing sleep makes you feel how you will feel when you are old. All of the elements I’ve touched on (and several I did not) are what we typically associate with aging. Impaired glucose metabolism, obesity, decreased physical capacity, androgen derangement, depression, and digestive issues. It is interesting that hunter-gatherers have been observed to live into advanced age with little if any of these effects. It is perhaps a stretch to say that aging IS sleep deprivation… but not much of one.

-Robb Wolf Issue 22 November 2006 Performance Menu.

Friday, November 24, 2006


Turkey Day workout group 2006

Complete 5 rounds for time:
Row 400 meters
Bumper Plate Push-ups*-cheek to the deck 10 reps (Men-45lb Bumper Plate Girls-10lb Bumper Plate)
10 Pull-up/Hanging Knees to elbows 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 knees to elbow. This is one repetition.

Wednesday, November 22, 2006


Coach Rut's DUMBBELL MOVES road show stopped in San Diego.

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

Reach to the rings on the bar. This will force you to drop the hips more bringing the glutes and hamstrings more into the movment Loading: Male Athletes 150lbs/Female athletes 95lbs. Scale the load to meet your current strength fitness.

Monday, November 20, 2006


What is wrong with Fitness Fred?

Two things are wrong with this photo of Fitness Fred. First, the image is low resolution so it looks like you need a pile of carrots to fix the blurry image. Secondly, while Fred's back is locked and appears to be fixed in a healthy alignment his eyes are facing the deck . This is a foul and should the back loosen, is potentially compromising.

Set your countdown timer for 16 minutes.

Begin rowing on the calorie display setting. At the end of 8 minutes jump immediately to dumbbell swings. Begin doing swings counting only the good reps.

At the conclusion of the 16 minutes, add the total number of calories rowed in 8 minutes to the total number of swings performed in the following 8 minutes.

Male athletes = 55lb dumbbell
Female athletes = 35lb dumbbell

Saturday, November 18, 2006


At 200lbs this is my personal recommended water requirement. These three liters do not consider the replacement water I need to make up for my daily coffee which is a diuretic.

While Reading YOUR BODY'S MANY CRIES FOR WATER I was reminded of my client from the late 80's. The wife of a very prominent lawyer was complaining of debilitating headaches. She had visited with every doctor in town including a couple of neurosurgeons. She also had serveral unsuccessful attempts with medication.

At my urging I ask her to up her water intake to 8-12 large glasses of water per day. She called my one day later to report that the daily headaches had vanished. Genius!

My baseline recommendation is .5 ounces of water per l pound of bodyweight. If you enjoy coffee,tea, alcohol or God forbid soda you need to account for the diuretic impact and replace this with an equal amount of water.

Friday, November 17, 2006


Still cute with short hair. Ashlynn Rutherford shows her love.

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You must complete all the repetitions of each movement before embarking on the next.

Thursday, November 16, 2006


At the end of the day when the dust settles and the bets are off, there is only one thing that gets people moving towards changing a bad habit or practice. They become angry or so utterly disgusted that they finally move.

If however they do not move they become like the old farm dog sprayed by a skunk. They get use to the smell and never change.

Wednesday, November 15, 2006


John Frook tells the world that he is NOT a Wimp anymore.

1 Round for Time

30 Box Jumps

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

30 Box Jumps

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

Monday, November 13, 2006


3 Rounds for time:

5 Slamball (20lb/16lb)
5 DB Swings (55lbs/35lbs)
Row 250M
5 DB thrusters (55lbs/35lbs)
5 Pull-ups
Row 250M
5 DB Snatch (55lbs/35lbs)5 RIGHT/5 LEFT
5 Suspended Push-ups
Row 250M
5 Burpee box jumps (20" Box)
5 Knees To Elbows

Saturday, November 11, 2006


Per Serving

1. Blackberries
2. Walnuts
3. Strawberries
4. Artichokes
5. Cranberries
6. Coffee (YESSSSSSS)
7. Rasberries
8. Pecans
9. Blueberries
10 Ground Cloves

Source: American Journal of Clinical Nutrition.

Friday, November 10, 2006

Wednesday, November 8, 2006


The perfect push-up necessitates the following elements.
a: Thumbs align to intersect the nipples. b: ear, shoulder,hip and ankle align in a straight line. c:the nose, chest and hip strike the deck at the same time. d: press away from the deck and repeat. Anything less is a foul. A stick provides a solid measurement of execution.

10 rounds for time of:

Clean grip barbell deadlift 15 reps
Push-ups 15 reps

Suggested loading is 70% of bodyweight.

photo: Paul Chek Inc.

Tuesday, November 7, 2006


"Good habits are as addictive as bad habits, and a lot more rewarding."

Harvey Mackay

Monday, November 6, 2006


The Jackson Dumbbell

Air Squats
Barbell Hang Clean (male athletes 95lbs /female athletes 50lbs)
Ball Slams (males athletes 20lb/female athletes 16lbs)

8 Sets of 20 seconds of work/ 10 seconds of rest. YOUR SCORE IS THE LOWEST NUMBER OF REPS (Use Calories for rowing) COMPLETED DURING THE WORK INTERVAL

Saturday, November 4, 2006


Our food chain no longer provides adequate amounts of critical Omega 3 fatty acids. If your supplement does not provide EPA or DHA in the range of 5-10 grams per day then you need this stuff. The 5 gram range would be in the neighborhood of 1 teaspoon per 50lbs of body weight. Your mileage may vary.

Friday, November 3, 2006


START A RECORD BOARD. Keeping records in view allow all to set their sights on greater levels of achievement. Athletes become more accountable for their performance and outcome.

10 DB Thrusters (T)
1 Pull-ups (PU)
9 DB Thrusters
2 Pull-ups
8 DB Thrusters
3 Pull-ups
7 DB Thrusters
4 Pull-ups
6 DB Thrusters
5 Pull-ups
5 DB Thrusters
6 Pull-ups
4 DB Thrusters
7 Pull-ups
3 DB Thrusters
8 Pull-ups
2 DB Thrusters
9 Pull-ups
1 DB Thrusters
10 Pull-ups

Loading: Male Athletes 45lb dumbbells Female Athletes 30lb dumbbells

Wednesday, November 1, 2006


Birthday Girl Carla McDonald does the REAL farmers walk.

How Many Rounds can you complete in 15 Minutes?

5 Pull-ups
10 Box Jumps
15 Burpees