Friday, March 30, 2007


Eva T wins the Masters Nationals in Weightlifting.
Eva snatched 60kg and jerked 79kg for the victory.


Go Fly a Kite! You don't have to tell me twice.
Starting next week this blog will be taking on a different format. But for today give this workout a go.

How Many Rounds Can You Complete in 15 Minutes?

Dumbbell Hang Snatch 5 Right/5 Left
ABMAT Sit-up 15
Burpee 10

Loading equals 20% of bodyweight

Wednesday, March 28, 2007


G Mac Snatches 97.5 kg in training.
Tabata Circuit

1:00 Rest
Barbell Muscle Snatch (rest in the high hang position. bar does not touch the ground)
1:00 Rest
Wall Ball (male athletes 20lbs/female athletes 20lbs)
1:00 Rest
Ball-Slams (male athletes 40lbs/female athletes 20lbs)
1:00 Rest

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. This workout applies Tabata Intervals sequentially to Rowing, Burpee Pullups, Wall ball and Sit-ups, with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

Tuesday, March 27, 2007


The stereotype of the "dumb jock" has never sounded right to Charles Hillman. A jock himself, he plays hockey four times a week, but when he isn't body-checking his opponents on the ice, he's giving his mind a comparable workout in his neuroscience and kinesiology lab at the University of Illinois. Nearly every semester in his classroom, he says, students on the women's cross-country team set the curve on his exams. So recently he started wondering if there was a vital and overlooked link between brawn and brains...more

Monday, March 26, 2007


Must be Spring!

4 Rounds for Time:

400 M Run
21 Reps Barbell Deadlift
400 M Run
15 Reps Barbell Deadlift
400 M Run
12 Reps Barbell Deadlift
400 M Run
9 Reps Barbell Deadlift

Deadlift load equals: 100% Bodyweight

Friday, March 23, 2007


Matthew Gordon has a grip on it. Living with Mom (Nicole) and Dad (Jeremy) as role models makes the path to fitness all the easier.
5 Rounds for time:

15 Knees to Elbows
25 Push-ups
35 Squats

Wednesday, March 21, 2007


150 Wallball shots to a 10 foot target for time.

Loading: Male athletes 20lb Dynamax ball/ Female athletes 12lb Dynamax ball.

Monday, March 19, 2007


For Time

800 M Run

5 Pull-ups
10 Push-ups
15 Squats

800 M Run

(Repeat the pull-ups, push-ups and squats 5 rounds)

Friday, March 16, 2007


Caveman fitness training
How many rounds can you complete in 15 minutes?

10 Box Jumps
15 Ball Slams
20 Push-ups

Thursday, March 15, 2007


The Great One recognized the importance of establishing a base level of strength fitness prior to specific conditioning. This is a simple program he recommends from his book Weightlifting Olympic Style.

Sit - ups 2 x 15-25
Standing Press 2 x 8-12
Upright Row 2 x 8-12
Bench Press 2x 8-12
DB Row 2 x 8-12
Squats 2 x 8-12
Pullover 2 x 8-12
Deadlift 2 x 8-12

Wednesday, March 14, 2007


The suitcase style deadlift has a functional component different from the conventional style. The problem is in accomplishing a proper set up. Athletes with long torsos or femurs can rarely reach the handle without compromising lateral positioning. Give the long guys a break by elevating the load. A step, a pile of bumpers or a bench will usually do the trick.
For time:
Db swing 20 reps
Pull-ups 8 reps
Db swing 18 reps
Pull-ups 10 reps
Db swing 16 reps
Pull-ups 12 reps
Db swing 14 reps
Pull-ups 14 reps
Db swing 12 reps
Pull-ups 16 reps
Db swing 10 reps
Pull-ups 18 reps
Db swing 8 reps
Pull-ups 20 reps

Friday, March 9, 2007


Eva T demonstrates hip and shoulder girdle mobility with this overhead effort.
Every minute on the minute for 30 Minutes.

5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes'

New students should attack this thirty minute monster with the following modifications.
3 Pull-ups
5 Push-ups
9 Squats

Wednesday, March 7, 2007


Photo Courtesy of MILO from IRONMIND. The world's best Strength Journal.

5 rounds for time of:

400 meter run
Overhead squat, 15 reps

Loading: Males 95lb barbell Females 55llb barbell

Monday, March 5, 2007


Coach Rut and the St. Louis DUMBBELL MOVES clinic participants.
400 run
Thrusters 21 Pull up 21
400 run
Thrusters 15 Pull up 15
400 run
Thrusters 9 Pull up 9
400 run

Friday, March 2, 2007


Good friends and a great sunset.
How many rounds can you complete in 20 Minutes?

10 Weighted Pull-ups (place dumbbell between your feet)
20 Pressing Snatch Balance (10 right/10 left)

Do not exceed 20% of bodyweight.

Thursday, March 1, 2007


This is Dr. John Berardi's list of SuperFoods. Are you including these in your daily consumption?

1. Lean Red Meat (93% lean, top round, sirloin)
2. Salmon
3. Omega 3 Eggs
4. Lowfat, plain yogurt (lactose-free if you can find it)
5. Supplemental Protein (milk protein isolates, whey protein isolates, or
rice protein isolates)
6. Spinach
7. Tomatoes
8. Cruciferous Vegetables (Broccoli, Cabbage, Cauliflower)
9. Mixed Berries (a variety of different types of berries including
strawberries, blueberries, raspberries, etc)
10. Oranges
11. Mixed Beans (a variety of different types of beans including kidney,
navy, white, etc)
12. Quinoa (Ancient grains)
13. Whole Oats (large flake)
14. Mixed Nuts (a variety of different types of nuts including pecans,
walnuts, cashews, brazil nuts, etc)
15. Avocados
16. Olive Oil (extra virgin)
17. Fish Oil (salmon, anchovy, menhaden)
18. Flax Seeds (ground)
19. Green Tea
20. Liquid Exercise Drinks (quickly digested carbohydrate and protein)