Friday, August 31, 2007


A view of the Green Mountains-Middlebury Vermont.

7 Rounds for Time

7 Wallball Shots (20lbs Males/12lbs Females)
7 Pull-ups

Wednesday, August 29, 2007

Monday, August 27, 2007


Once you GET UP, keep your eye on the dumbbell as you return to the start position. This is literally the only time you don't have your eyes fixed forward during a dumbbell movement.

4 Rounds for Time

25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups

Saturday, August 25, 2007


I have found that most athletes wait until they breakdown before they realize the value of the regeneration phase of the training day.

Here I show you four different tools.

-Hot/Cold Contrast Bath The E-bay plastic shower for 1:00 followed by hot tub plunge 2:00. Typically 3 sets
-Foam Roller This self massage occurs by rolling out all the sore spots. When you find the tightest spot roll it some more.
-The Stick Cousin to the foam roller. I find it easier to use on anterior muscle groups. You need max flexibility to reach the back or a good friend/training partner to roll out the back. Optimally, you should have a roll and a stick. The Stick company also makes a trigger wheel which I would place as option number three.
-Other tissue manipulation tools, golf balls, tennis balls or rolling pins.

Not shown but equally important post exercise meal of protein and carbohydrate and a nice comfortable bed in a dark environment.

Thursday, August 23, 2007


Every 75 seconds perform;

3 reps Power Clean
3 reps Box Jump
3 reps Power Clean
3 reps Box Jump

Can you continue for 10 rounds? 15 rounds? 20?

Loading: 135lb Male Athletes /85lbs Female Athletes

Wednesday, August 22, 2007



4 x 25 Burpee Pull-ups

Rest 2:00 between rounds. Performed correctly, you will have 4 times to record.

Tuesday, August 21, 2007


The human brain undergoes NEUROGENESIS- the creation of new cells-throughout life. Although the amount depends on a variety of factors. Exercise training isn't just for the body. The brain likes it too.

Monday, August 20, 2007


I refer to this athletic stance as THE UNIVERSAL POSTURE. The flat back low hip position overlaps a number of start positions in sport. This youngster used variants of the posture to record 269 tackles from the linebacker position in two seasons and to jerk 145kg in high school.

How many rounds can you finish in 20 minutes?

10 Reps DB Clean & Jerk from Deck (Male Athletes 2 x 35lbs/ Female Athletes 2 x 20lbs)
10 Reps Pull-ups

Saturday, August 18, 2007


Somewhere just North of the equator, GMAC keeps up his athletic fitness with this version of the garage gym.

There is nothing more liberating to the functional athlete than having a garage gym for training. You can play the music loud, soft and to your liking. You can dump the weight, curse, sing or pray. Nothing better.

As little as five years ago the idea of converting the house garage into a gym was a rarity in my neck of the woods. Slowly but surely the trend has made it to the Midwest.

This summer I found a deal on an installed garage heater that will knock the chill out of the air in 15 minutes. I'm looking forward to the winter to really put it to the test.

Friday, August 17, 2007


Last week I hooked a 125lb Shark off the coast of Florida. I reeled on him for an hour in a rough ocean. If you've never reeled on a big fish it's a workout.

For time complete the following:

400M Run
50 Jumping Squats
400M Run
50 Push-ups
400M Run
50 Sit Ups
400M Run
50 Horizontal Pull-ups (aka-Bodyrows)

Wednesday, August 15, 2007


4 Rounds

21 Wall Ball Shots
21 Pull-ups

Males use a 20lb ball/ Females use a 16lb ball

Monday, August 13, 2007


For time:

20 Get-ups (10right/10left)
20 Burpees
18 Get-ups (9right/9left)
18 Burpees
16 Get-ups (8right/8left)
16 Burpees
14 Get-ups (7right/7left)
14 Burpees
12 Get-ups (6right/7left)
12 Burpees

Loading equals 15% of bodyweight.

Saturday, August 11, 2007


At this point in my exercise career I can't recall the time when I didn't initiate my workout routine without a couple of shots of caffeine. I started with NESTEA back in the 80's and I've worked my way up to espresso shots.

At different times during the last 10 years I've used new market products containing caffeine. Most of these exercise specific products were fortified with vitamins.

With caffeine in my system, I note a better workout and improved sense of well being. This is consistent with the research performed in this area.

I take my caffeine 30 minutes prior to starting the focus portion of the program. I have found this to be the optimal window for me. I have also noted that the positive effects of the espresso are lessened if I have too much caffeine earlier in the day.

If you LEGALLY spike your training sessions with something else. Let it be known in the comments section.

Friday, August 10, 2007


My favorite MACS. Grady and Carla.

3 Rounds For time...

Run 400M
DB Snatch Overhead Squats Combination 10R/10L

The combination is one hang dumbbell snatch. From the overhead position perform an overhead squat. Loading equals 25% of bodyweight for the single dumbbell.

Thursday, August 9, 2007


Zach Rut, Maxwell Rut, Dr. Mark Rut and Brad Fanning atop Mt Borah

It's remarkable how one's wits are sharpened by physical exercise-

Pliny the Younger

Wednesday, August 8, 2007


Jeff Rut proudly displays his catch & dinner.

4 Rounds for time:

400 M Farmers Walk
400 M Run
20 D-ball Slams
15 Air Squats
10 Push-ups

Farmer walk with 50% of your bodyweight. Example 200lb athlete / 2 = 100lbs. Use 2 x 50lb dumbbells. You will need an out and back course or track for the 400M efforts.

Tuesday, August 7, 2007


According to a study published in the August 7, 2007, issue of Neurology, caffeine may help older women protect their cognitive abilities.

The French National Institute for Health and Medical Research study found that women age 65 and older who drank more than three cups of coffee (or the equivalent in tea) per day had less decline over time on tests of memory than women who drank one cup or less of coffee or tea per day. The results held up even after researchers adjusted for other factors that could affect memory abilities, such as age, education, disability, depression, high blood pressure, medications, cardiovascular disease, and other chronic illnesses.

Furthermore, the benefits increased with age – coffee drinkers being 30 percent less likely to have memory decline at age 65 and rising to 70 percent less likely over age 80.

All of the standard qualifiers apply to this study. It's preliminary, more research is necessary and researchers aren't exactly sure of why coffee has that affect on women but not men, and you should consult your own medical professional about the particular needs of your diet.

Monday, August 6, 2007


Brad Fanning scaled Mt. Borah

5 Rounds for time:

15 Knees to Elbows
25 Push-ups
35 Squats

Here's his latest rant. His opinion actually parallels my thoughts but not the opinion of his station.

Friday, August 3, 2007


7 Intervals of:

2 x 3 Dumbbell Hang Cleans,-3 Dumbbell Front Squats-1 Pro Agility
2:00 Rest Interval

Loading Equals 45% of bodyweight.
Pro Agility work is 10 yards wide. The middle or start position is 5 yards from either end or dead in the center.

You should have 7 interval times to post in comments.

In this months CrossFit Journal I explore conditioning work using agility training with multi joint movements using dumbbells.

Wednesday, August 1, 2007



Barbell Bench Press (RM) followed immediately by
Pull-ups (RM)

Your score for the workout is the sum of reps bench + pull-ups for all 5 rounds. Rest 2:00 minutes between rounds.

RM-Repetition Max

Loading: Males 135/Females 65. If you can't rep these loads even once then adjust to your current strength fitness.