Saturday, November 29, 2008


If you are interested, we will be moving towards our per usual winter emphasis of more max effort black box training (MEBB). This has been dealt with at length through various issues of the PERFORMANCE MENU.

Here's the outline.

Monday- Total Body (T) / High Hang Power Clean, Deck Power Clean, Cleans
Wednesday-Lower Body (L)/ Zercher Squat, Front Squat, Back Squat
Friday-Upper Body (U) / Press, Push Press, Jerk

Rep Rotations
Wk 1 5 x 5
Wk 2 5 x 3
Wk 3 5 x 1

The daily routine is as follows:

-Warm-up Moves
-M.E. Focus
-CrossFit Mixed Mode GPP
-P-Chain Move (Monday - Hip Bridge Variant, Wednesday-Reverse Hyper, Friday-Glute-Ham Raise)
-Eight Great Post Stretch Moves
-Foam Roller or Stick for the problem areas.

Tuesday / Thursday / Saturday/ Sunday -- Light walks and other restoration activities.

If you are still confused stick around and it will become abundantly clear what we are doing.


Following the Thanksgiving morning workout, I bumped into a student at the local FIVEBUCKS coffee shop. In the preservatives (pastry) display was a frosted treat. After we exchanged glances, she announced

"How do you keep from eating that thing?"

To which I responded." I just don't"

This reminded me of a great point from a book by Dr. Mark Goulston In his book on self-defeating behavior, Dr. Goulston says this:

Few things make you feel worse than giving in to self-defeating behavior, but few things make you feel better than overcoming it. Like eating sweets the high you feel after indulging in self-defeating behavior is short-lived. And the shame, guilt, and self-contempt you feel in their wake is not only chilling but long-lasting. But if you nip self-defeating behavior in the bud, resist the temptation to give in to it and replace it with a positive self-developing behavior, you will discover more self-esteem and self-respect than you have ever experienced in your life.

Friday, November 28, 2008


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. Our most famous dumbbell complex from the DUMBBELL MOVES collection.

Wednesday, November 26, 2008


The Concept 2 folks hold a Holiday Rowing challenge each year. It's a good carrot for those who need a short term goal.

5 Rounds for time.
Row 250
Jump rope doubleunder style 25 reps

Tuesday, November 25, 2008


Lyle McDonald offers excellent commentary on the role of carbohydrate in the diet and how it relates to health and human performance.

A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. While the nutritional mainstream is still more or less advocating a large amount of daily carbohydrate (with fat being blamed for the health problems of the modern world), groups often considered at the ‘fringe’ of nutrition are adamant that carbohydrates are the source of all evil when it comes to health, obesity, etc. They advocate lowering carbohydrates and replacing them with dietary protein, fat or both....Continue reading

Monday, November 24, 2008


How many rounds can you complete in 15:00?

15 D-ball Slams (Males 40lbs/Females 20lbs)
15 Inverted Burpees

Friday, November 21, 2008


The Mightiest Minister

7 Rounds for Time:

10 Box Jumps
10 Pull-ups
10 DB Push Press

Suggested loading of 45% of bodyweight. Example 200lbs*.45=90. 90/2=45lbs or 2 x 45lb dumbbells.

Wednesday, November 19, 2008


J Rut

For Time:

21 Reps grapplers clean & jerk
800 M Run
15 Reps grapplers clean & jerk
600 M Run
9 Reps grapplers clean & jerk
400 M Run

(Male athletes: 115lbs/Female athletes 55lbs )

Grapplers clean & jerk variation:
1. Load a barbell.
2. Grip in your normal clean grip.
3. Start on your knees in a kneeling position.
4. Without loosing your grip hop to your feet.
5. Execute your clean & jerk.
6. Return the load to the deck with a flat back.
7. This is one repetition.

Monday, November 17, 2008


Coach Whitney Rodden performs a GET UP under the watchful eye of Coach Tom Cross.

How many total reps can you perform for 20 intervals?

Burpee Pull-up
20 intervals x :20 Work / :40 Rest

Sum your score for all 20 intervals.

Saturday, November 15, 2008


Here's an interesting site from the folks at GOOGLE. Using search requests,GOOGLE can now forecast peak outbreaks of the flu in your area.

I maintain that the influenza virus is always around. It's the potential hosts ability to combat the invaders. An unlikely host has a strong immune system. Hardy individuals sleep more, eat better and exercise intelligently among other healthy practices.

It looks like the outbreak will spike here anywhere from 10-30 days from now. Here's what my defense strategy will include:

1. Maintain 7-8 hours of sleep. Look for openings in my schedule for naps
2. Log all water intake to maintain .5-1 oz of water per day. During cooler temperatures I have a tendency to backslide on consumption.
3. Keep healthy dietary practices in play. Practice I.F. 2-3 times per week.
4. Twice weekly sinus irrigation. I recommend this product for anyone who battles seasonal sinus issues.
5. Sanitize surfaces and gym equipment. Sanitize hands throughout the day.

Friday, November 14, 2008


I got this little guy to stop crying when I told him I would take his picture. His momma was busy working a concession stand at the Listowel races. He wanted her attention. She had other ideas.

400 M for Time
Overhead Lunge /2 Snatch Squat
The sequence: Right Lunge/Left Lunge/Overhead Squat

Loading suggestion 20kg barbell.

Wednesday, November 12, 2008


For Time:
400 M Run
10 Burpees
400 M Run
20 Air Squats
400 M Run
30 Pull-ups
400 M Run
40 Sit-ups

Monday, November 10, 2008


Johnny Rogers (right) strikes the Heisman Trophy pose with a fan.

For Time:

750M Row then:
4 Rounds of
5 Pull-ups
10 Dumbbell Push-up & Row (use 15% of bodyweight)
15 Squat-Jumps
750M Row

Saturday, November 8, 2008



Mihaly Czikszentmihalyi asks, "What makes a life worth living?" Noting that money cannot make us happy, he looks to those who find pleasure and lasting satisfaction in activities (exercise training, sport competition, painting) that bring about a state of "FLOW."

Here are some highlights and tips

1. MAKE TASKS (WORK, PRACTICE or TRAINING) A GAME. Establish rules, objectives, challenges to be overcome, and rewards.
2. HAVE A GOAL OUTCOME. As you play the game, remind yourself frequently of the overriding spiritual, social, or intellectual purpose that drive your efforts.
3. FOCUS Release your mind from all distractions, from within or without. Focus your entire attention on the game.
4. SURRENDER TO THE PROCESS. Don't stress and strain. Enjoy the surroundings and experience leading to the goal outcome.
5. As you are experiencing the above four steps you will reach a point of ECSTASY. You will know it when it hits you.
6. PEAK PRODUCTIVITY. Your ecstatic state opens vast reservoirs of resourcefulness, creativity, and energy. Your productivity and quality of work shoot through the roof.

Friday, November 7, 2008


For time:

10 DB Thrusters (DBT)
1 Pull-up (PU)
2 PU

3 PU
.....continue reducing thruster reps by one and increasing pull-up reps by 1. Suggested loading: Males: 2 x 45lbs/Females: 2 x 30lbs.

VERTIGO is a popular suggestion from DUMBBELL MOVES VOL II.

Wednesday, November 5, 2008


How far can you travel in 20:00?

Select your mode(walk/jog/sprint/row/ride)and go for it.

Tuesday, November 4, 2008


The NY TIMES (see below) sheds more light on the hazards of an improper warm-up. We are celebrating good news on the report with a 20% off sale of WARM-UP MOVES until Friday. Great for you or the athletes you lead.

Stretching: The Truth

WHEN DUANE KNUDSON, a professor of kinesiology at California State University, Chico, looks around campus at athletes warming up before practice, he sees one dangerous mistake after another. “They’re stretching, touching their toes. . . . ” He sighs. “It’s discouraging.”

If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements.

“There is a neuromuscular inhibitory response to static stretching,” says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout.

THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen. “You need to make tissues and tendons compliant before beginning exercise,” Knudson says.

A well-designed warm-up starts by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. They also withstand loads better. One significant if gruesome study found that the leg-muscle tissue of laboratory rabbits could be stretched farther before ripping if it had been electronically stimulated — that is, warmed up.

To raise the body’s temperature, a warm-up must begin with aerobic activity, usually light jogging. Most coaches and athletes have known this for years. That’s why tennis players run around the court four or five times before a match and marathoners stride in front of the starting line. But many athletes do this portion of their warm-up too intensely or too early. A 2002 study of collegiate volleyball players found that those who’d warmed up and then sat on the bench for 30 minutes had lower backs that were stiffer than they had been before the warm-up. And a number of recent studies have demonstrated that an overly vigorous aerobic warm-up simply makes you tired. Most experts advise starting your warm-up jog at about 40 percent of your maximum heart rate (a very easy pace) and progressing to about 60 percent. The aerobic warm-up should take only 5 to 10 minutes, with a 5-minute recovery. (Sprinters require longer warm-ups, because the loads exerted on their muscles are so extreme.) Then it’s time for the most important and unorthodox part of a proper warm-up regimen, the Spider-Man and its counterparts.

“TOWARDS THE end of my playing career, in about 2000, I started seeing some of the other guys out on the court doing these strange things before a match and thinking, What in the world is that?” says Mark Merklein, 36, once a highly ranked tennis player and now a national coach for the United States Tennis Association. The players were lunging, kicking and occasionally skittering, spider-like, along the sidelines. They were early adopters of a new approach to stretching.

While static stretching is still almost universally practiced among amateur athletes — watch your child’s soccer team next weekend — it doesn’t improve the muscles’ ability to perform with more power, physiologists now agree. “You may feel as if you’re able to stretch farther after holding a stretch for 30 seconds,” McHugh says, “so you think you’ve increased that muscle’s readiness.” But typically you’ve increased only your mental tolerance for the discomfort of the stretch. The muscle is actually weaker.

Stretching muscles while moving, on the other hand, a technique known as dynamic stretching or dynamic warm-ups, increases power, flexibility and range of motion. Muscles in motion don’t experience that insidious inhibitory response. They instead get what McHugh calls “an excitatory message” to perform.

Dynamic stretching is at its most effective when it’s relatively sports specific. “You need range-of-motion exercises that activate all of the joints and connective tissue that will be needed for the task ahead,” says Terrence Mahon, a coach with Team Running USA, home to the Olympic marathoners Ryan Hall and Deena Kastor. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your buttocks with your heels. Athletes who need to move rapidly in different directions, like soccer, tennis or basketball players, should do dynamic stretches that involve many parts of the body. “Spider-Man” is a particularly good drill: drop onto all fours and crawl the width of the court, as if you were climbing a wall. (For other dynamic stretches, see the sidebar below.)

Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks.

Controversy remains about the extent to which dynamic warm-ups prevent injury. But studies have been increasingly clear that static stretching alone before exercise does little or nothing to help. The largest study has been done on military recruits; results showed that an almost equal number of subjects developed lower-limb injuries (shin splints, stress fractures, etc.), regardless of whether they had performed static stretches before training sessions. A major study published earlier this year by the Centers for Disease Control, on the other hand, found that knee injuries were cut nearly in half among female collegiate soccer players who followed a warm-up program that included both dynamic warm-up exercises and static stretching. (For a sample routine, visit And in golf, new research by Andrea Fradkin, an assistant professor of exercise science at Bloomsburg University of Pennsylvania, suggests that those who warm up are nine times less likely to be injured.

“It was eye-opening,” says Fradkin, formerly a feckless golfer herself. “I used to not really warm up. I do now.”