Wednesday, July 30, 2008

ERIC'S BIG SNOUT


Good friends since the diaper days.

Row or Run 1000M
Push-ups 50 Reps
Row or Run 800M
Push-ups 30 Reps
Row or Run 400M
Push-ups 20 Reps

Monday, July 28, 2008

MARZIPAN MARINATE




Six minute blocks of each movement....

-Dumbbell Get-ups (max reps-switch sides to balance the load left and right)
-Single Arm dumbbell swings (max reps-switch sides to balance the load left and right)
-Rowing (max distance)

Post max reps completed during each block. Your countdown timer should be set for 18 minutes. Loading equals 25% of bodyweight.

Saturday, July 26, 2008

DOPING 2008?



The greatest sporting event every four years begins next month. I don't know about your household but we get pretty excited around here.

The anti-doping folks reported last week that they would be administrating around 4,500 test for performance enhancing substances during the Olympics.

Doping has been part of the athletics for a number of years. It's a cat and mouse race in a number of respects. Those using performance enhancing substance determine what will fly under the radar, and then work with their coaches and suppliers to determine what they can take to peak their performance but avoid detections. Some even know that they run the risk of testing positive still roll the dice and take performance enhancers.


My question today is the following, Would you take performance enhancing substances knowing that you would medal and avoid detection. The trade off is the substance would lead to your death?

Remember, this is an anonymous poll and not subject to I.P. tracing.

Friday, July 25, 2008

SHOWER FROM THE CLOCKTOWER


Tammy and David complete their first month.

7 Rounds for time:

5 Dumbbell Clean Box Jumps*
10 Pull-ups

* Use 25% of body weight. If the notion of cleaning dumbbells while jumping bothers you, hold the load, shrug and jump to the box. If either idea makes you weak. Just jump to a box.

Wednesday, July 23, 2008

FUNNY AS GRANDMAS ARM FLAPS




How Many Rounds can you complete in 20:00?

Lunge 20 Yards out
Clapping Push-ups 10
Lunge 20 Yards back
Clapping Push-ups 10

Tuesday, July 22, 2008

BAD REPORT FOR VYTORIN



Vytorin, the combination drug prescribed to lower cholesterol, sustained another blow today, when the author of a major clinical trial announced that the medication had failed to drive down hospitalization and death due to heart failure in patients with narrowing of the aortic valve. In the process, researchers in Norway detected a significant blip in cancers in the 1,800 subjects they followed. MORE...

Monday, July 21, 2008

NIKKI'S CURSE



3 Rounds For Time:

200lb Tire Flip two jumps X 84ft
Core Wheel Handwalk x 84ft

Friday, July 18, 2008

ROCK HARD ABDOMINAL CRAMPS


Tommy P & Grady Mac

For time:
400M Run
30 Pull-ups
30 Box Jumps, 20 inches
30 DB swings, (55lbs/35lbs)
30 Push-ups
30 Barbell Hang Power cleans, (65 lbs/35lbs)
30 Burpees
30 Wall-ball shots (20lbs/12lbs)
30 Sit-ups
400M Run

Wednesday, July 16, 2008

DUMPLINGS IN THE DEEP END


Post Round gathering at last weekends Boot Camp Open

5 Rounds

10 Dumbbell Snatch (5 left/5 right)
10 Dumbbell Swings Single Arm (5 left/5 right)
10 Burpees

Monday, July 14, 2008

FRAN


STRESS VASE

FOR TIME
21 Barbell Thrusters
21 Pull-ups
15 Barbell Thrusters
15 Pull-ups
9 Barbell Thrusters
9 Pull-ups
Load requirements
95lbs Males Athletes/55lbs Female Athletes

Wednesday, July 9, 2008

RUTWORTHY





6 rounds for time
Squats 80-64-50-32-16-8
D-Ball Slams 40-32-25-16-8-4
DB Thrusters 20-16-12-8-4-2

Loading: 20/16lb d-balls Dumbbells equal 35% of bodyweight

Monday, July 7, 2008

ELEPHANT ON A TRAMPOLINE



6 Interval Repeats:

Select a 400M route. (A track or measured distance is one in the same.)
Next pick a pair of dumbbells (50% of bodyweight) for the pair and a Plyo/Jump Box (one that allows for perfect execution and full extension of knee and hip joint)

Start each interval with 10 box jumps
Farmers walk 400M.
Drop the dumbbells and then run 400M


To summarize, Jump, Farmers walk, Run.....

You should have 6 interval times to post/record

Saturday, July 5, 2008

KNOWLEDGE IS POWER


Rob Faigin's NHE is the hottest selling item on the GEAR page. This reference is a critical item for optimal health and performance.


When I search AMAZON for health, diet and exercise books I get back over 6,000 hits. EVERYONE has become an authority

I have been ask many times about my top reads. This is a dynamic list. My top recommendations at this date in no particular order.

1. Natural Hormonal Enhancement- Rob Faigin
2. Good Calories, Bad Calories-Gary Taubes
3. Starting Strength- Rippetoe and Kilgore
4. The Zone- Barry Sears
5. The Coaches Strength Training Playbook- Joe Keen
6. Soviet Training and Recovery-Rick Brunner (out of print)



Friday, July 4, 2008

CINDY


Happy 4th! Enjoy some time with your family.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Wednesday, July 2, 2008

CARAMEL MOLAR REMOVAL


A hip centric power squat offers the advantage of greater development of the anti-gravity musculature aka- posterior chain. This is not to say it's the only way to squat. I advocate a combination of power squat and the olympic squat as well as front, and Zercher.

3 Rounds for Time

Run 400
Knees to Elbows 15
Single Arm Dumbbell Snatch 20 ( 10R/10L)

Loading with single dumbbell equals 20% of bodyweight.