Friday, September 28, 2007

THE SUNNYSIDE OF THE SINKHOLE


Have you ever been in front of the television for extended periods of time only to discover after a couple of hours you can't find your keys? The brain wave activity while sleeping and watching the television are indistinguishable.

4 Intervals of:

Run 800M
20 Pull-ups
30 Push-ups
40 ABMAT Sit-ups
50 Squats

Rest 2:00 Between Efforts. A properly recorded workout will include 4 different times.

Wednesday, September 26, 2007

DO-IT-YOURSELF LUNCHMEAT SLINKY


Muscle up Princess!

Young eyes and young minds learn more from modeling than from lessons, books and lecture halls. As a parent of formative youth, your best health lessons are the ones you provide by example. The key word is healthy. No out of balance, fanatical or obsessive stuff. Kids are smart. They won't buy the do as I say not as I do sales tactic.

Row 250
- Jumping Ring Dips 20
Row 250
- Box Jumps 25
Row 250
- Ball Clean Wall Ball Shot 35
Row 250
- Burpee Pull-up 25
Row 250
-ABMAT Sit up 20

Tuesday, September 25, 2007

JEN MADE ME DO IT...


MY BEST SIDE

I typically don't see myself part of chain letters or forwards but Jen over at the Old School Gym just informed me I'm part of a blog form of tag. I'm suppose to divulge 5 things nobody knows about me.

I gotta say that I rather enjoy my stealth existence but for now I'll play along.

1. I'm 9 handicap in golf. Golf is the hardest game I've ever played. I'll never master the game but I'm trying.
2. I'm the oldest of 3 boys. I got all the personality. They received the brains.
3. I cried for a day when I had to have my Airedale Rex put down.
4. I still have dental work that my father put in when I was 9 years old. All the mercury one man can handle.
5. I hate soccer. It's a communist plot.

Now I have to tag three other bloggers to do the same.

NEW RULES. 1. I'm not playing this again. Which means, no retagging the Rutman.

THOUGHTS FROM TEDDY



Theodore Roosevelt-

"For us is the life of action, of strenuous performance of duty; let us live in the harness, striving mightily; let us rather run the risk of wearing out than rusting out"

Monday, September 24, 2007

IMPROMPTU SALIVA BATH


Get up that rope!

Dumbbell RDL to snatch (aka HIGH PULL SNATCH)
1:00 Rest
Dumbbell Front Squat to Push Press (aka THE THRUSTER)
1:00 Rest
Dumbbell Jerk
1:00 Rest
Dumbbell RDL to snatch (aka HIGH PULL SNATCH)
1:00 Rest
Dumbbell Swings (American Version- over the head)


Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. This workout applies Tabata Intervals sequentially to the above list dumbbell movements, with a one minute rotation break between exercises. Each exercise is scored by the lowest number of repsin each of the eight intervals.

Friday, September 21, 2007

PLASTIC BEACH


Plastic Beach.

5 Rounds on the clock

Power clean x 10 reps(Male athletes 135lbs/Female Athlete 65lbs)
Push-ups x 15 reps

All cleans are taken from the deck.

Wednesday, September 19, 2007

ASPHALT BELLYFLOP


One of the best in the world. Casey Burgener of the USA.

10 reps clean & jerk (barbell) with bodyweight for time.

Monday, September 17, 2007

POLYESTER SLACKS MUSEUM


Can't locate any gym equipment? Unplug the dryer and go to town.

3 rounds, 21-15-12 for time..
Run 400M
Pull-ups
DB Front Squat (Male Athletes 55lbs/Female Athletes 35lbs)
DB Shoulder press (Male Athletes 55lbs/Female Athlets 35lbs)
Sit-ups

Saturday, September 15, 2007

HOW MUCH CAN YOU DUMBBELL PRESS?




Coach,

A while back I picked up DB Moves 1 and 2 (great products by the way). This allows me to train at home, eliminating the gym that always annoyed me.

I have a quick question though:

Having looked at the \"CrossFit Standards\", many of the strength standards use barbells. Do you have any eqiuvalents using dumbbells?

For example, the bench press is one of the standards lifted, with levels relating to a lift at percent of bodyweight. Obviously, a bodyweight press with DBs would be more difficult. Any insight to adjusting the standards to a DB bias?

Thanks for your help.

Nathan

Nathan


Hi Nathan-

I look at dumbbell training as a strength and conditioning tool rather than a measuring stick. While important,the ability to bench, squat or deadlift massive loads does not necessarily translate into better performance in the arena.

With that being said, I place the GOLD standard for standing single arm dumbbell press at 50% of bodyweight for a single.

Thanks for your support.

Coach Rut


Friday, September 14, 2007

NICKI


THE NICKSTER

3 Rounds for time:

500 M Row
30 Ball Slams
30 Push-ups

Loading:
Males 20lb D-ball/Females 16lb D-ball

Wednesday, September 12, 2007

YOUR MOTHER WEARS BOOTS


CAN'T A MAN WATCH SOME FOOTBALL? ERIC AND BISCUIT INVASION
3 Rounds for Time

800M Run
15 Reps Barbell Snatch Squat

Loading: (Male Athletes 95lbs. Female Athletes 45lbs)

Tuesday, September 11, 2007

GOOGLE, ASK JEEVES, ASK ROBB



One of the top nutrition experts is now blogging on everything from fitness to the latest chicken salad. Check out the Wolfman at www.robbwolf.com

Monday, September 10, 2007

BRASS WALLBALLS



5 rounds of:

10 Box Jumps
15 Wall ball shots
20 D-ball slams

Weight and target height scaled to your current fitness. Suggested loading: Males 20 Wall ball medball/Females 16lb Wall ball medball /Slams 2olbs/16lbs.

Saturday, September 8, 2007

HOW MUCH DO YOU READ?


Years ago while listening to a Brian Tracy lecture, I learned that reading a book per week (50 books per year) that one could become an expert in a chosen field within 7 years.

The notion that I could improve myself by reading more intrigued me. Two years ago I took about the challenge of reading at least 50 books each year. Personally, this is not an easy task. My energy levels do not suit sitting for prolonged periods. I get antsy in a hurry. I'm better at moving and doing things. Nonetheless, I took it upon myself to give it a try.

Every day I schedule 30 minutes of uninterrupted reading using the COOL TIMER utility on my computers and by listening to books during my daily dog walks. My dogs stay healthy and I'm hopefully improving. I know the purest would thumb their noses at my listening practice but I'm getting in an extra 10-15 books each year with this routine.



Leo over at ZEN HABITS offers his suggestions on reading more material too.

Friday, September 7, 2007

PIGEON PUDDING


If you can't handle your own bodymass for reps in the unladened squat, push-up, pull-up and sit-up there is no need to advance to loaded variants. Mother nature is speaking to you if you have difficulty with these movements. You are either too weak for your mass or your mass is too much.

5 Rounds of
DB Overhead Squat* 20, 16, 12, 10, 8 Reps
Knees to Elbows (KTE) 20, 16, 12, 10, 8 Reps


* 20= 10 right/10 left, 15= 8 right/8 left
Load equal to 25% of bodyweight

Wednesday, September 5, 2007

EVERETT


Big snatch, big jerk and a back flip to celebrate. My webmaster Greg Everett.

For Time

400M Run
dumbbell push press 21
Ball Slam 21
400M Run
dumbbell push press 15
Ball Slam 15
400M Run
dumbbell push press 9
Ball Slam 9

Loading Males: 55's/20lb
Females: 30's/16lb

Tuesday, September 4, 2007

ODARKHUNDRED



It happened again this morning but this time it was really close.

A JOGGER was in the street again running into traffic. The JOGGER was wearing dark clothing and at 5:45am CST, that doesn't work well. I moved left at the last minute to miss the JOGGER only to receive the one finger salute.

The problem with the situation is there is an awesome flat sidewalk to GET YOUR JOG ON right next to JOGGER who selected the street.

If you're one of these get your arse on the sidewalk in the morning. Most motor vehicles stay off the sidewalks.

Monday, September 3, 2007

OVERINFLATED UNDERCUSHION



A PAR 5 AT PAIUTE WOLF LINKS

How many dumbbell jerks can you perform in 10 Minutes.....

Male athletes 55lb DBs/Female athlets 30lb DBs

Scale the load to match your current level of fitness

Lunge Walk 400m off the clock