Friday, February 29, 2008

M.E. RACK JERK


We are wrapping up the Max Effort Tier rotation today. Get ready for Spring.

1-1-1-1-1

Rest 2-5 Minutes

For Time... If you label yourself a firebreather then once you hit the bottom work back up to the top.

10 Dips
1 Pull-up

9 Dips
2 Pull-ups
8 Dips
3 Pull-ups

7 Dips
4 Pull-ups
6 Dips
5 Pull-ups

5 Dips
6 Pull-ups
4 Dips
7 Pull-ups

3 Dips
8 Pull-ups
2 Dips
9 Pull-ups

1 Dips
10 Pull-ups


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form

Wednesday, February 27, 2008

M.E. ZERCHER SQUATS


When implementing the ZONE diet, those first 2-4 weeks are critical. If you are not weighing measuring and eating the correct number of Zone blocks you're not on the ZONE and you will not make the connection between how you should feel in relation to what you are consuming. To insure that you are on track with your blocks take your copy of CROSSFIT JOURNAL from MAY 2004 and run your digital copy to the KINKOS store.

Ask them to reduce it to 70% of the original and laminate it. Punch a hole in the corner and run a ring through it. Presto, you have a reduced portable guide that will fit anywhere. You can take it to the kitchen, work and on the road. You might have them make you two or three so when you lose one you have the back up ready to go.

Obviously, you will be respectful of copyright and protecting the integrity of the original publication by using these exclusively for your private consumption.


1-1-1-1-1

Rest 2-5 Minutes

Perform Once for Time:

10 reps Weighted Pull-ups
20 reps Pressing Snatch Balance (10right/10left)
30 ft Overhead Lunge Walk (15ft right/15ft left)
40 reps Swing
50 Hanging Knees to Elbow (KTE)...no dumbbell required here.

Perfect loading equals 20% of bodyweight.

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

INSTRUCTIONS: With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are two ways to hold the bar, one is to cross your right forearm over your left forearm to help stabilize it, and the second is simply to keep the bar in the crook of your arms while you keep them bent. Keep your eyes forward, back straight, and feet planted firmly on the deck. Squat as low as possible while maintaining a mostly vertical torso. Termination will occur when the mostly vertical torso can no longer be maintained.

Monday, February 25, 2008

M.E. POWER CLEAN


No slackers in this photo. Kurt, Gabe and Stew traded unproductive mindless after high school activities for three times per week sessions with me. Their opponents this Spring should be concerned.

1-1-1-1-1

Rest 2-5 Minutes

4 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!

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

Friday, February 22, 2008

M.E. RACK JERK


Wiinjury

3-3-3-3-3

Rest 2-5 Minutes

5 Rounds

5 dumbbell hang clean
5 dumbbell front squat
5 dumbbell push press
5 burpees
5 box jumps (20" BOX)

db load= 10 RM for push press


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form

Wednesday, February 20, 2008

M.E. ZERCHER SQUATS


Even though they put it in a plastic container, I like the Nutiva brand of coconut oil.

3-3-3-3-3

Rest 2-5 Minutes

7 Rounds of:

7 Handstand Push-ups (If unable to perform handstand push-ups use a feet elevated push-up)
10 Pull-ups


Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

INSTRUCTIONS: With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are two ways to hold the bar, one is to cross your right forearm over your left forearm to help stabilize it, and the second is simply to keep the bar in the crook of your arms while you keep them bent. Keep your eyes forward, back straight, and feet planted firmly on the deck. Squat as low as possible while maintaining a mostly vertical torso. Termination will occur when the mostly vertical torso can no longer be maintained.

Monday, February 18, 2008

M.E. POWER CLEAN


Pretty geeked about another IRONMIND dip stand. The new stand is much more stable than version 1.0. The width of the standards can be adjusted to fit any size athlete. I mark my base so that it can be set from 18"-22" with ease.

3-3-3-3-3

Rest 2-5 minutes

For Time:
4 Rounds
500M Row
10 DB Get-ups (5right/5left) (Use 25% of bodyweight)

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Re-Set liftoff position following each rep

Saturday, February 16, 2008

LESSONS FROM A TERMINAL CANCER PATIENT



How to lead your life by Dr. Randy Pausch.

1. Brick walls are there for a reason. They let us prove how badly we want things. Our dedication
2. Respect authority while questioning it.
3. Have fun.
4. Decide if you are Tigger or Eeyore. (See #3)
5. Never lose the Child-like wonder.
6. Help others
7. Loyalty is a two way street.
8. Never give up. Don't bail out.
9. You can't get there alone. Pay it forward.
10.Tell the truth, be earnest, Apologize when you screw up, Focus on others.
11.Get feedback and listen to it.
12.Show Gratitude
13.Don't complain, just try harder.
14.Be good at something
15.Work hard..Oh that's the secret
16.Find the best in everybody.
17.Be prepared: "luck" is where preparation meets opportunity.

Friday, February 15, 2008

M.E. RACK JERK


They have been telling me for years that my DALE Kelly likes to watch the Dog Show. Guess they were right.

3-3-3-3-3

Rest 2-5 Minutes

3 Rounds for time:

10 Pull-ups
20 Push-ups
30 Squats
40 Sit-ups

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form

Wednesday, February 13, 2008

M.E. ZERCHER SQUATS



5-5-5-5-5

(Don't bend the neck like this. Focus forward)

Rest 2-5 Minutes

How many rounds can you complete in 10:00?

DB Pressing Snatch Balance (5 right/5 left) Use 20% of bodyweight
DB RDL 10 Use 50% of bodyweight

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

INSTRUCTIONS: With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are two ways to hold the bar, one is to cross your right forearm over your left forearm to help stabilize it, and the second is simply to keep the bar in the crook of your arms while you keep them bent. Keep your eyes forward, back straight, and feet planted firmly on the deck. Squat as low as possible while maintaining a mostly vertical torso. Termination will occur when the mostly vertical torso can no longer be maintained.

Tuesday, February 12, 2008

SCHOOL HISTORY



Congratulations to the SM East Wrestling Team for winning their first ever league title in Wrestling.

Monday, February 11, 2008

M.E. POWER CLEAN




5-5-5-5-5

Rest 2-5 minutes

16 LICKS

Burpee Pull-up
16 intervals x :20 Work / :10 Rest

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 5RM total for reference. Take additional time during warm-up to practice proper form.

Re-Set liftoff position following each rep.

Friday, February 8, 2008

M.E. PUSH PRESS


Nothing more fun than hearing the referee slam the mat. Jeff Rut gets a win in Wednesday nights dual match.


1-1-1-1-1

Rest 2-5 minutes

10 Minutes of:

Pocket Clean (high hang position) 7
Dball Slam 7
Push-ups 7

Load equals 15RM on pocket clean

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

Wednesday, February 6, 2008

M.E. FRONT SQUATS


You don't need to use a band for your GHR unless you find the reps too easy.

1-1-1-1-1

Rest 2-5 Minutes

4 Rounds for Time

Dumbbell Floor Press 10
Glute Ham Raise 10

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 1RM total for reference. Take additional time during warm-up to practice proper form.

Monday, February 4, 2008

M.E. CLEAN GRIP DEADLIFT



3-3-3-3-3

Rest 2-5 minutes

7 Intervals for Time:

5 Jump to Box (max attainable ht.) from box squat (See clip above)
5 DB Hang Power Clean (Loading = 45% of bodyweight)
Rest 1:00

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.

Do not bounce the load off the deck as this constitutes a foul.

Saturday, February 2, 2008

MY MAGIC NUMBER IS SEVEN



Knowing what I know today I would have valued sleep more as a college athlete. As I approach 50, I am keenly aware of the value of my minimum daily requirement for sleep. All things being equal, if my average slips below seven hours per night for longer than seven days my physical and mental performance begins to deteriorate.

Do you know your minimum?

Friday, February 1, 2008

M.E. PUSH PRESS


Terry and Hal tried to bring me back a couple of new training tools while in Hawaii but they would not fit in their luggage.

3-3-3-3-3

Rest 2-5 minutes

Record and post your times for each of the three intervals below.

15 Front Squats (95lbs)
15 Pull-ups
1:00 Rest
15 Front Squats (95lbs)
15 Pull-up
1:00 Rest
15 Front Squats (95lbs)
15 Pull-ups

Sum the total of each round of reps. You are going for your best effort of the day. The ultimate is to reach a 3RM total for reference. Take additional time during warm-up to practice proper form.