Monday, June 30, 2008

WILL THE REAL SUPERMAN PLEASE STAND UP



10 Rounds every 90 seconds

3 Reps rack push press

Loading equals 75-85% of max. Select a load that will allow for proper form.

Saturday, June 28, 2008

CHRISTMAS IN JULY SALES EVENT!




My first ever summer sales event starts today! All five of my DVD productions bundled for a mid-summer kick start or summer gifting!

This bundle includes the most popular DVD's ever produced on the proper training and application of the dumbbell.

With this summer sale I am including Warm-up Moves. This production will get you primed for any workout endeavor including the Dumbbell Moves included with this offer.

Once you finish you will need to refuel and recover. What better way than to learn to cook Paleo style! Eat Time shows you how to shop and prepare three quick Paleo meals to get you back in the starting blocks sooner.

Here's what is included:

-Warm-up Moves
-Dumbbell Moves Vol. I
-Dumbbell Moves Vol. II.
-Dumbbell Moves Vol.III.
-Eat Time!

The first who order, will receive a limited addition Anniversary T-shirt in Black. (Supplies are limited)

Go here to get our best bundle to date!

Friday, June 27, 2008

JUDITH MAYNARD


Hal Hunt has trained with me for seven consecutive years. He only misses with the occasional out of town meeting or appointment. Athletes, how long have you been training with your coach? Coaches?


4 Rounds for Time:

15 dumbbell swings (55/30)
15 burpees
15 ball slams (20/16)
15 barbell push press (95lbs/55lbs)

Wednesday, June 25, 2008

JULIA


Tommy Mac and Carla Mac work towards their associates degree in Animal Husbandry.
5 Rounds for Time:

20 Lunge Steps (10r/10l)- Sprint Lunge Technique
10 Barbell Thrusters (45 lbs.)
7 Pull-ups
400M Run

Monday, June 23, 2008

SPUTTERING SQUIB



10 Rounds every 90 seconds

3 Reps power cleans from blocks or hang position at the knees.

Loading equals 75-85% of max. Select a load that will allow for proper form.

Saturday, June 21, 2008

OLYMPIC WEIGHTLIFTING SEMINAR


Greg Everett is traveling to the Kansas City in April 2009 for two days of intensive instruction on the proper execution and application of the snatch and clean & jerk.

You will want to sign up now to guarantee your spot in this two day event.

Friday, June 20, 2008

THE BOX JUMPING BEAR


The Rut Brothers with Eva T.

1 Round for Time

30 Box Jumps

-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)

30 Box Jumps

Loading equals 45% of bodyweight. New students should adjust down load and/or rounds of dumbbell work.

Wednesday, June 18, 2008

THE DUMBBELL BEAR

Coach Rut,
Your Dumbbell Bear progression was NASTY! I have Cross-fitted for about 2 and a half years. I am fairly strong. BW 190, with a 415DL, 305, BS, and 160, SP. Not wicked numbers, but probably a little above average. I have decent Metcon, and have done the barbell bear before with good success.

Anyway, I tried to do your progression with the 1 minute intervals at 50lb dumbells. I couldn\'t keep up. I just had to mod the workout and went for 15 progressions for time of the 5, 5, 5.

The reason that I really want to email you is to ask you if you have athletes who can do the progression with 45% BW. I think there is only a select few who could do this. I would have been at around 90lbs, and I hardly believe that you could do very well at that weight. I would love to see someone doing it at this weight.

If this is what you have to offer, I am ordering all of your dumbell moves DVDs ASAP.

Thanks,

Alrod Reynolds


Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.





Monday, June 16, 2008

CONCEPT II -TWO MAN RELAY RACE



Those attending the seven year Anniversary workout received the Anniversary T-shirt.

4 Rounds to determine who can cover the greatest distance rowing.


For this workout you will need:
-1 Concept II rower
-1 400 Meter measured distance (out and back or 400m track)
-1 Pen and paper
-2 participants
-1 coin toss

For starters, there is a coin toss to determine who rows first. Once this has been determined. The athlete on the rower counts down to GO and starts rowing while his opponent starts out running their 400 meters.

As the 400 meter run is completed the Concept II is tagged. The athlete on the rower captures the rower distance and announces the distance to the runner who marks it down on the record sheet prior to starting his rowing leg.

The premise of this workout is cover more distance over the 4 rounds than your opponent.

There is no downtime as you want to cover your running leg as quickly as possible so as to minimize the distance covered by your opponent during his rowing leg.

At the end of 4 rounds the rowing distances are summed to determine the winner of the relay.

Friday, June 13, 2008

NEEDLENOSE NOSTRIL THREAD


Destin sunrise

3 Rounds on the clock

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

Wednesday, June 11, 2008

SLAMMING HELEN


A critical component to your success as a coach or athlete is to stay current on relevant coaching methods and techniques.Coach Mark Rippetoe's BASIC BARBELL CERTIFICATION is an opportunity for athletes and coaches to learn from one of the best.

3 Rounds for Time

Run 400M
Ball Slam 21 Reps
Pull-ups 12 Reps

Loading: Male athletes 40lbs/Female athletes 20lbs.

Monday, June 9, 2008

MAN-SPOOR ON YOUR DEEP-PILE


Successfully managing your energy may include daily power naps.

How many rounds can you complete in 15:00 minutes?

10 burpee pull-ups
10 dumbbell pressing snatch balance (5 right/5 left)
10 box jumps

Loading: 20% of bodyweight

Friday, June 6, 2008

RICO SUAVE


Err?

One Round for time:

30 Pull-ups
50 Thrusters (45lb Barbell)
1000M Row

Thursday, June 5, 2008

ANNIVERSARY WORKOUT 2008


On Friday June 13th 2008 we will celebrate 7 years of Boot Camp Fitness.

Boot Camp Fitness is Kansas City largest and most established group workout program. We have provided conditioning for more than 400 Kansas City residents since our inception in 2001.

If you are a healthy and fit alumni of Boot Camp Fitness and would like to participate in our Anniversary workout you can participate for a $20.00 donation which includes my limited addition Anniversary t-shirt (backer shown above).

Space is limited so I will need your reservation e-mail by Monday evening June 9th, 2008. I will contact you with participation details.

Wednesday, June 4, 2008

GLITTER IN YOUR GRUEL


Dr. Mark Rut got another house hound. Named him Chubbs. Little guy looks to be taking over Big Biscuits bed.

Complete 5 rounds of:

Row 500 meters
50 Butterfly Sit-ups with an ABMAT

Butterfly sit-up requires a ABMAT** positioned under the lower back. Soles of the shoes together.

Monday, June 2, 2008

BUN ONIONS FOR YOUR CARB UNCLE


GSB Chapter President RP and 2 Time Olympian Eva T.

For Time:

21 Box Jumps
21 Dumbbell Swings
21 Push ups
18 Box Jumps
18 Dumbbell Swings
18 Push-ups

15 Box Jumps
15 Dumbbell Swings
15 Push-ups
12 Box Jumps
12 Dumbbell Swings
12 Push-ups

9 Box Jumps
9 Dumbbell Swings
9 Push ups
6 Box Jumps
6 Dumbbell Swings
6 Push ups

3 Box Jumps
3 Dumbbell Swings
3 Push-ups

Loading Recommendations: Males - 55lbs/ Females- 35lbs.