ROW-JUMP-BURPEE

Grady Mac's 2000M PR-6:28:5.


Row 800
Box Jump 30
Burpee 30
Box Jump 30
Burpee 30
Row 800

GRACE

Too Many Oats=Fat Horse

For Time

30 Reps of Clean & Jerk

Loading= 67% of bodyweight

FRAN

I place 3x 10 perfect reps of the GHR right next to 50 perfect push-ups and 20 perfect pull-ups. A strong posterior chain is essential for anyone interested in enhancing athletic performance.



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

11 x 21

A view of the Green Mountains from the football stadium at Middlebury College.

1 Circuit for time:

21 Swings (55/35)

21 Pull-ups

21 Swings (55/35)

21 Burpees

21 Swings (55/35)

21 Box Jumps

21 Swings (55/35)

21 Wall Ball

21 Swings (55/35)

21 Sumo Deadlift High Pull (32kg/24kg)

21 Swings (55/35)

SLEEP CAMP

Does any of this sound familiar?

-You can fall asleep on the floor at 7:00pm.
-You are asleep within seconds of hitting the bed.
-You have a horrible time staying awake after lunch.
-You are chugging down caffeine well after noon.
-You have difficulty waking up in the morning with an alarm or two.
-You are having difficulty concentrating.
-You have to pull over while driving to stay awake.
-You are more irritable, short tempered or violent.

Assuming you do not have a sleeping disorder, you could be a candidate for a SLEEP CAMP. Since Thomas Edison created the light bulb, things just have not been the same. The creation of the light bulb allows workers to work longer, families to vegetate in front of the television into the wee hours, and partiers to party hardy. All of this creates a sleep deficit.

This biological deficit needs to be repaid. If you don’t repay this debt within a reasonable amount of time you will experience the above mentioned behaviors or worse. Long term sleep debt can develop into a sleep disorder and has been linked to everything from schizophrenia to heart disease and cancer.

Hopefully your debt is manageable and you are a candidate for SLEEP CAMP. This is a three week project that needs your undivided attention and commitment. No waffling here. You need to let everyone know in your living quarters of your intentions. Roommates and weak sisters can sabotage your plans. Make it clear.

You will need that SUCCESS JOURNAL I often times refer to throughout this column. You will need to make this project a priority. You will need to document your sleep events in the journal. You will also need to reference the STANFORD SLEEPINESS SCALE (SSS) . The SSS ranks your perception of how sleepy you are during any given event.

During week one record how much you are currently sleeping. Take note of how you feel upon awakening and through the day with the SSS. Your journal should note bedtime and awaking, hours of sleep, and awaking during the night and dream events. If you are slamming coffee well into the afternoon begin to shut off the pot after 11:00. (NOTE: Yes, I do recall my position on coffee. I did use the word MODERATE with that endorsement.)

During week two start to repay your debt. Move your bedtime back an hour but get up at your normal time. Note any changes in your physical and mental performance. Check the results against week one. Are you waking up at your normal time more alert? Is your sense of well being enhanced?

Week three should be a continuation of week two. You should now have a handle on how much sleep makes you tick. You should have control of your coffee consumption. Your normal post lunch slows should not have an effect on your performance.

The education should let you know what your body and mind need in terms of sleep time. If you are a good student, you will learn to recognize when a sleep debt has occurred and you can make adjustments in bedtime or schedule a nap before the debt becomes too large.

Here is another report out this week regarding naps.

GRAPPLERS CLEAN & JERK-BOX JUMP

Congratulations to SME. East placed 9 wrestlers in the Kansas State Wrestling Championship which begin next Friday.

How Many Rounds can you complete in 15 Minutes?

5 grapplers clean & jerk
5 box Jumps

(Male athletes: 115lbs/Female athletes 55lbs )

Grapplers clean & jerk variation:1. Load a barbell. 2. Grip in your normal clean grip. 3. Start on your knees in a kneeling position.4. Without loosing your grip hop to your feet.5. Execute your clean & jerk.6. Return the load to the deck with a flat back.7. This is one repetition.

11 BRAIN BOOSTING PRACTICES

Boost your mental fitness with these recomendations.

ATOMIC KAREN

Gridiron friends and foe. Vincent Gay and Logan Rutherford played together as youth and against each in high school.

For Time complete:

75 Wallball Shots

50 D-ball Slams

Male Athletes use 20lb Dynamax & 40lb D-balls

Female Athletes use 12lb Dynamax & 20lb D-balls

Compare your results to 4/28/06

MY BEST COACHING ADVICE EVER

I was ask the other day about my best coaching advice. It was easy. Get rid of your junk. That's right. My clients who gave away or got rid of everything they had not touched in the last 6 months came out of the experience with less stress.

Peter Walsh has written an excellent book detailing the process of getting rid of your junk. An obvious expert in the area, Walsh encourage everyone to set aside 10 minutes everyday initially to fill a trash sack with junk. He calls this quick step process THE TRASH BAG TANGO.

Take old catalogs, magazines from 1990, ugly yard shoes, that antique of a film camera and get rid of it. Don't give your crap to the Salvation Army. Those people don't want your Christmas sweater either.

Want to start feeling better right away? Take the next seven days to do the trash bag tango and report it here.

ANGIE

Proud of his accomplishment. Tyler Woltemath

uses THE reserved coat hanger.

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.

TIME TRIAL 2K ROW/5:00 BURPEE TEST

The latest model from C2. The Model E

Row 2000M for Time on the Concept 2

2:00 Rest

Max Burpees in 5:00

Compare your effort to 1/23/2006

NICKI

NICKI

3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

3 RM STANDING PRESS

You can clean the barbell or use a rack to get the barbell into position.

3-3-3-3-3-3-3

Total the load from all seven rounds.

LEARN HOW

Every adult should know basic CPR. You never know when you will be in a situation where YOU will be able to save the life of a family member, co-worker or the guy standing next to you at the hardware store. Take advantage of these on-line video by the University of Washington School of Medicine.

FLOOR PRESS - PULL UP

Careful with your baby around The Biscuit. T Rut and Jack Sykes enjoy better weather.

How Many Rounds can you complete in 15 minutes?

Dumbbell Floor Press 15 Reps
Pull-ups 15 Reps

Loading equals 45% of bodyweight.

SUPER BOWL WOD

Today instead of surfing the sofa for the entire game use the commercial breaks for a little eye opener.

1st Quarter
jumping jacks
seal jumps
fling jumps
push-up plus
2nd Quarter
5 Squats
5 Alternating Lunges
5 Jump Squats
3rd Quarter
Roving Push-up with 3 reps ( you will need a space for roving)
4th Quarter
ABMAT Sit-ups (How many can your get during a commercial break)

Advanced athletes: Rotate 5 Reps of
Handstand push-ups and Single Leg Squats.

ROW WITH THE TRAVELING BURPEE

When dining out order your dressing on the side and employ the vertical fork method. You dip your fork into the dressing and then snag your fork load of salad. This will reduced your caloric intake by 200 kcals on average.

7 Rounds for Time:

Row 400 M
Traveling Burpee 4 reps


The traveling burpee is executed by long jumping out instead of jump up. Travel out two reps then turn and travel back to your rower two reps. Coordinate your efforts so as to not jump into your rower!