Monday, September 29, 2008


Record your time for the following intervals on the Concept 2 Rower: Rest 1:00 between efforts. Warm up with 1000-2000M with stronger efforts every 20 pulls.


Friday, September 26, 2008


My caddy James proved worthy of receiving a BOOT CAMP FITNESS Anniversary T-shirt. Looping 36 with Coach Rut can be a chore.

For time complete the following:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

You must complete all the repetitions of each movement before embarking on the next.

Wednesday, September 24, 2008


The entrance to Old Head Golf Links. Played 18 holes with 60 mph wind gusts and rain. Enjoyed every minute of it.

3 Rounds for Time

800M Run
15 Reps Barbell Snatch Squat

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

Monday, September 22, 2008


Good Looking MACS

Row 250
- Jumping Ring Dips 20
Row 250
- Box Jumps 25
Row 250
- Dumbbell Hang Squat Clean 35 (loading equals 45% of bodyweight)
Row 250
- Burpee Pull-up 25
Row 250
-ABMAT Sit up 20

Friday, September 19, 2008


Record and post your times for each of the four 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
1:00 Rest
15 Front Squats (95lbs)
15 Pull-ups

Take additional time during warm-up to practice proper form. Scale the load to your current strength fitness.

Wednesday, September 17, 2008


RP finishes off 5 pounds of meat.

For Time:
1 mile Run
30 Reps Bench Press
1 mile Run

Load equals bodyweight. Adjust your load to your current level of strength fitness.

Monday, September 15, 2008


Eva T's variation on King of the Hill.

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

Friday, September 12, 2008


Bocce Ball Freaks

Run 800M
Barbell Hang Squat Clean 30 Reps
Run 800 M

Loading Equals 75% of bodyweight

Wednesday, September 10, 2008


Victory Dance

3 Rounds for Time:
400M Run
21 Dumbbell Swings (Male athletes 55lbs/ Female athletes 35lbs)
12 Pull-ups

Tuesday, September 9, 2008


The researchers at the University of Kansas School of Medicine really put Paul Hilpman through his paces. After a series of dexterity tests, they harnessed the 76-year-old man to wires and a breathing tube and put him on a treadmill.

“Then the sadistic doctor cranks up the slope until they think I’ll collapse,” Hilpman quipped.

All that sweating and panting by Hilpman and about 160 other elderly volunteers at KU has led to a hopeful discovery. Exercising and staying physically fit, the researchers say, may slow the relentless, mind-robbing progress of Alzheimer’s disease.....more

Monday, September 8, 2008


1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

Saturday, September 6, 2008


The topic of overtraining continues to be an area of interest to me as a coach and athlete. I see it as an often times overlooked and misunderstood aspect of programming. Little exist into the exactness of the state.

There are coaches who don't subscribe to the idea of over training. When an athlete is over trained they mention poor nutrition and bad sleep habits.

I agree that these might be a good starting point to the investigation but once it has been established that these are solidly in place then the program itself should be examined.

One of the shortcomings of posting workouts, such as the ones posted here, is that assumptions are made as to the recovery skills of those who undertake such workouts.

Athlete A might not have the recovery abilities of athlete B,C,D and F. A program that crushes B might only make C break a sweat.

Shouldn't the training (stimulus) be appropriate to produce a positive outcome yet not crush or overtrain the subject? Why train more than what is necessary to bring about supercompensation?

Dr. Doug McGuff looks at exercise stimulus from this perspective.

....With regard to the stimulus, the basic issues to be identified are the concentration of the drug and the dosage of the drug. Analogous issues in exercise would be the intensity of the exercise and amount of exercise performed per session. With regard to response, our researchers would wait to record the desired response and note at what point in time this response occurs. The amount of time it takes the response to occur is what dictates an optimum dosing schedule. The key when designing a therapeutic drug is to optimize the concentration so that minimum dosing is required to produce a maximum response. Likewise the key in bodybuilding (exercise training) should be to optimize intensity so that minimum exercise duration and frequency is required to produce a maximum growth response.

I know from my own athletic past and from programming I've laid out. There has been some overdosing.

Dose appropriate programming for me would net:

-A positive long term trend of improvement (not linear but more up than down)
-A stable body mass trend
-A consistent morning heart rate
-Regular sleep patterns
-A desire to train.
-A positive mental outlook

Then there is the question. What if less training could be implemented and the same positive trend could be realized? Wouldn't the risk of injury and overtraining be reduced?

Is your training dose appropriate? What about the athletes you lead? Are your cookie cutter programs right for the whole?

This just in...

Friday, September 5, 2008


Lightening Bolt!
5 Rounds for Time

400M Run
15 Reps Hang Snatch
10 Clapping Push-ups

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

Wednesday, September 3, 2008


RP demonstrates proper divot repair

50 Burpee Pull-ups
50 Dumbbell Turkish Get-ups (25right/25left)

Target loading at 25% of bodyweight. Adjust to YOUR specific limitations.

You may alternate left and right arms as necessary BUT must balance the reps equally left and right.

Monday, September 1, 2008


The kids I coach had a unique opportunity to watch the local pros from the sideline. They all found out how fast the game moves viewing it from this catbirds seat.

5K for Time.