Monday, December 31, 2007

BITTER MUG OF NETHER NOG


Dr. T.J. at the wheel near Gulf Shores Alabama.

4 x 25 Burpee Pull-ups

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

You can compare your times to 8/22/07.

Friday, December 28, 2007

CHELSEA


Jeff Rut, Captain Bligh and Logan Rut after a successful fishing expedition

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

Thursday, December 27, 2007

UGLY NECKTIE RESCUE CURE




If you got another ugly necktie (lint shaver, clapper, CHIAHEAD...) over the holidays here's your shot at redemption.

I have a limited number of MY BRAIN TRAINER three month memberships that will ship with any DVD order placed today from THE GEAR page. That's two useful tools for the price of one. Now take that necktie and put it on the rack with the rest of the ugly ones.

Wednesday, December 26, 2007

Friday, December 21, 2007

Wednesday, December 19, 2007

FACE-FIRST INTO THE FURNACE A.K.A. THE BRAMA BULL




For time:

Peform 75 Reps of barbell front squat/push press (aka thrusters)
with 50% of your bodyweight.

Tuesday, December 18, 2007

BREAKFAST IS SERVED

video


Here's a clip from the new cooking DVD. We are putting the finishing touches on it right now. You can still pre-order your copy on the GEAR page.

Monday, December 17, 2007

ECONOMIC TRANSPORTATION


Sorry, this taxi is full.

How Many Rounds can you complete in 15 minutes?

DB HANG SQUAT CLEAN 10
WARRIOR PUSH-UPS 1 (1 rep of warrior push-ups should include 6 push-ups)

The Warrior Push-up is performed in this sequence
1. 3 Push-ups
2. Roving plank left on hands and toes. Body in a tight plank hold 10 ft
3. 3 Push-ups
4. Return

Saturday, December 15, 2007

THEY DON'T CALL IT CREEPING OBESITY FOR NOTHING


One at a time please...

My favorite weight gain story involved an attorney on trial in another city. In total, the preparation and court time extended beyond ten weeks. He lived in the other city Monday - Friday returning home on the weekends to rest and recover and depart again on Sunday evening.

Somewhere around the eighth week, he noticed that several of the shirts laundered by the hotel dry cleaning service were tight. Believing that the service had shrunk his best Brooks Brothers, he took out his frustrations on the peon employees. Next week he noticed the slacks had become difficult to button. It was at this point he decided to hop on a scale in the hotels fitness center. Low and behold it wasn't the dry cleaner but the fault of the 5 star dining and room service. My attorney friend had gained 19 pounds in nine weeks.

I recommend a weekly weigh-in with my athletes. I pick Wednesday as this allows for temporary changes from the weekend to normalize. My medical friends mention every 15days as a minimum They say that wild fluxuations give them great insight into a patience's health. How often do you weigh?


Friday, December 14, 2007

BEN HUR ROPE WHIP WITH A C 2



4 Rounds
Row 500 Meters
Ben Hur Road Whip 50 reps


We've recently added a rope whip move to our movement pool. We are calling it BEN HUR. You will need to wrap a 50ft 1.25" rope around an anchor point. Grab the ends and whip along the trail. The correct coordination will a generate wave like action as shown with the video above. (It's the very first clip about 5 seconds in duration.) You might need a counter for this deal. On average, my gang is wasted anywhere from 30 - 50 seconds.

Wednesday, December 12, 2007

WHY DOGS BITE THEIR OWNERS




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.

Tuesday, December 11, 2007

WHAT YOU MIGHT DO WITH SOME NEW MOVES


Check out the pins on this old chap

While these moves won't cure cancer or heart disease, here's what you might experience from incorporating some or all of the 32 moves from WARM UP MOVES.

-More power for your training
-A clean-up in movement inefficiencies
-Improvement in posture
-Accelerated recuperation
-Reduction in muscle soreness
-An alternative to the 2:00 o'clock caffeine habit
-A training program for "rest" days
-Just feel "better"

For you (or someone you know) these movements alone might be a workout launching pad.

Monday, December 10, 2007

WILLIAM KRAEMER'S STRENGTH STRESS TEST


6 x 10 reps of back squats.
Rest exactly 2:00 between sets.

Add up the load of each set to determine your score. Use a 14" barrier (DYNAMAX MEDBALL) as a depth standard. Failures do not count.

Friday, December 7, 2007

HAS ANYONE FOUND MY WATCH?



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, December 5, 2007

IRON-ON ROUGH PATCH


Supine alternating dumbbell press is a "benching" movement I can live with.

How many rounds can you complete in 15:00?

Horizontal Dumbbell Press (alternating) 7 right/7 left
Single Leg Back Extensions 7 right/ 7 left

Loading on Dumbbells = 75% of bodyweight for the pair

Monday, December 3, 2007

YOUR SKULL SMELLS AWFUL


Jeff Rut, controlling his opponent here, was able to cashed in some of his off season conditioning efforts this weekend going 4 and 1 at the SHOW NO MERCY team duals.


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

Saturday, December 1, 2007

SHOULD I EAT IT OR PLACE IT ON THE END OF MY FISHING HOOK?


Breakfast at Quick Time. Nothing like a corn dog with soda to start the day.

We are putting together the penultimate diet and nutrition DVD. HOW TO EAT will detail how to put together your own performance eating program. The production will include everything from detailing your kitchen, to how to shop and the preparation.

Part of this DVD will include a question and answer section. As in depth as this will be we are interested in answering your specific diet and nutrition question.

If you are interested in having your diet or nutrition question answered, here is your chance. The best part is you can remain totally anonymous.

Anything is game. If your question makes it through the editing stage you could become eligible for prizes, gifts or cash.

Submit your questions to coach (dot)rut (at) Gmail(dot) com. Your e-mail will be enough to make you eligible at this point. Stay tuned!