Monday, July 30, 2012

My Workout Monday July 30th, 2012

A.  Olympic Lifting Skill Complex - Snatch
(3 reps of each, twice through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

B. Six sets of:
Power Snatch from Mid-Thigh x 2.2.2
(rest 10-15 seconds between doubles)
Rest as needed


Friday, July 27, 2012

My Workout Friday July 27th, 2012

A.  Three sets, not for time, of:
Wall Slides x 5 reps @ 3131
Face Pulls x 8-10 reps @ 2111
Hollow Rocks x 30 seconds

B. Three sets for times of:
Pull-ups x 15 reps
Rest 60 seconds

C. Three rounds for time of:
Deadlift x 10 reps (225 lbs)
Hand-release push-ups x 20 reps
400 Meter Run

My Workout Thursday July 26th, 2012

A.  Two sets, not for time, of:
Turkish Get-Ups x 2 reps each arm
Goblet Squat x 5 Reps @ 3111

B. Three sets of Front Squat:
Set 1 - 5 Reps
Set 2 - 5 Reps
Set 3 - 5 Reps
Rest 2-3 minutes between sets

C. Five sets of:
Push Press + Push Jerk
Rest as needed between sets

D. Four sets of Back Squat:
Set 1 - 5 Reps
Set 2 - 5 Reps
Set 3 - 5 Reps
Set 4 - 5 Reps
Rest 2-3 minutes between sets

Wednesday, July 25, 2012

My Workout Wednesday July 25th, 2012

Active recovery.  I'm going to go for a 3-5 mile jog in the morning.

Tuesday, July 24, 2012

My Workout Tuesday July 24th, 2012

A.  Olympic Lifting Skill Complex - Snatch
(3 reps of each, ONCE through the complex)
Snatch-Grip RDL
Snatch Pull from Below Knee
Muscle-Snatch
Overhead Squat
Snatch Push Press
Snatch Balance (fast to receiving)
Hang Power Snatch
Snatch from Below Knee

B. Five sets of:
Hang Snatch + Snatch
Rest as needed between sets

*Again, light weight and work on that pull under

C. "Barbara" (-)
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

*Rest three minutes between each round

Monday, July 23, 2012

My Workout Monday July 23rd, 2012

A.  Two sets, not for time, of:
Handstand Wall Runs x 20-30 seconds
Overhead Squat w/empty Barbell x 8-10 reps
Double-Unders x 30-40 reps

B. Three sets of Front Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Rest 2-3 minutes between sets

C. Three sets of:
Bilateral Trap 3 Raise x 6-8 reps @ 2111
Rest 90 seconds

Try using a 12 or 15 lbs dumbbell for these

D. Four sets of Back Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets

Thursday, July 19, 2012

My Workout Thursday July 19th, 2012

A.  Two sets, not for time, of:
Single Arm Kettlebell Press x 6-8 reps each arm
Goblet Squats x 5 reps @ 3111
Kettlebell Swings x 20 reps

B. Four sets of Front Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets

C. Five sets of:
Hang Clean x 3 reps @135 lbs
Rest as needed between sets
*No hip bend, only knees. Work on pulling your body under to receive the weight. Keeping it light so you can focus on feeling that pull under.

D. Four sets of Back Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets

Tuesday, July 17, 2012

My Workout Tuesday July 17th, 2012

A.  Power Cleans
x 1.1.1
x 1.1.1
x 1.1
x 1.1
x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets

B. Three rounds for time of:
32 kg Kettlebell Swings x 20 reps
Pull-Ups x 10 reps

C. Rest 3 minutes, and then
Three rounds for time of:
Push-Ups x 15 reps
Double-Unders x 30 reps

Monday, July 16, 2012

My Workout Monday July 16th, 2012

Rudy from Outlaw Crossfit


A.  Two sets, not for time, of:
Handstand Wall Runs x 20-30 seconds
Alternating Single Arm Kettlebell Swings x 10 reps (5 each arm. Switch hands at the top by release and catch in mid-air)
Double-Unders x 30-40 reps

B. Four sets of Front Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets

C. Three sets of:
Bilateral Trap 3 Raise x 8-10 reps @ 2111
Rest 90 seconds

(http://www.youtube.com/watch?v=cefMXwqK5U4&feature=endscreen)

Make sure you have about 10-15 minutes of rest between the completion of part B and starting part D.

D. Six sets of Back Squat:
Set 1 - 5 reps
Set 2 - 3 reps
Set 3 - 2 reps
Set 4 - 2 reps
Set 5 - 1 rep @ Heavy
Set 6 - 1 rep @ Heavy
Rest 2-3 minutes between sets


Sunday, July 15, 2012

Will To Suffer


How much pain and discomfort do you voluntarily place yourself in?

After CrossFit workouts, track workouts and races I would push so hard that momentarily I would lose my hearing.  People would be talking to me but I couldn't hear what they were saying.  It would take me a few minutes before I could speak and put complete sentences together.  I thought everyone pushed themselves that hard.  Have you ever worked so hard you threw up?  I made it a point to find that point.  At times I pushed past it and other times I just flirted with it.  Throwing up and losing your hearing after workouts isn't very healthy but I though it was fun.  I wanted to see how much discomfort I could tolerate.

I learned over time that you can deal with a lot if you use your other senses.  Your mind can only focus on one thing at one time.  When I would start to hurt, I would focus on how the bar feels in my hands or how the ground feels under my feet.  Sometimes I would just count my breaths or listen to my breathing.  A lot of the time I would sing the song Boyz In The Hood by NWA.  Hahaha that always helped!  Other times, I would simply focus on the pain.  I would smile and mentally say over and over "This is exactly where you want to be!  Lets get on with it!"

How do you deal with tough workouts?  Try using your other senses and see what happens.  I gurantee you'll be able to push yourself a lot harder.              

 





   

 

Saturday, July 14, 2012

My Workout Saturday July 14th, 2012

A.  Three sets, not for time, of:
Single Arm Kettlebell Press x 6-8 reps each arm
Pistols x 6-8 reps each leg
Hollow Rocks x 20-30 seconds


B. Eight sets of:
Burpees x 5 reps AQAP
Heavy Sled/Prowler Push x 20 yards
Rest 2 minutes

If you don't have access to a sled, set up a 25 yard Suicide Course (cones at 5 yard intervals) and sub in 1 x Suicide for the sled push.


Friday, July 13, 2012

My Workout Friday July 13th, 2012

A.  Three sets, not for time, of:
Rope Climbs x 2 reps (do you have these?)
Handstand Walks x 2-3 efforts
Bounding Box Jumps x 10 reps

B. In eight sets or less, build to a heavy Snatch


C. Against a 4 minute running clock, complete:
400 Meter Run
20 Push-Ups
AMRAP Double-Unders

Rest 4 minutes between sets, for 4 sets

The Book Club


Reading gives me an opportunity to relax and learn something new.  I try to not let a day go buy that I don't learn.  I like asking people what they learned today, most say they didn't learn anything.  Each day is an opportunity to make progress, do you take advantage of those or do you let them slip past?

Here's a list of a few books that I dig.  They're not in any order of importance.

1.  5 Levels Of Leadership - John C. Maxwell.  Everyone has people they influence.  Are you a leader or simply a manager?  This book helps you figure out what type of leader you are and how to become a better one.

2.  Olympic Weightlifting - Gregg Everett.  I attended one of his seminars a few years back and was blown away by his knowledge.  This is a great book to reference for your O-lifts.

3.  Body Mind Mastery - Dan Millman.  It's important to listen to your body and adjust the way you train according to how you're feeling.  This book gives you insight into that.

4.  Never Let Go - Dan John.  This book covers all types of training.

5.  Total Money Makeover - Dave Ramsey.  Great book on getting your finances together.  Having money doesn't make your problems go away but it certainly helps.

6.  Wrestling Physical Conditioning Encyclopedia - John Jesse.  Great book about old school training.

7.  Advances In Functional Training - Mike Boyle.  This is another good book to reference.  Covers everything from warm ups, corrective exercise, testing and programming.

8.  Poliquin Principles - Charles Poliquin.  I really dig just about everything this guy dishes out.

9.  Westside Barbell Book Of Methods - Louie Simmons.  Louie puts out some extremely people.  This book covers his methods.

10.  Lore Of Running - Tim Noakes.  Covers everything about training and periodization.

11.  Athlete's Guide To Recovery - Sage Roundtree.  The older you get the more you'll have to pay attention to your recovery.  This book covers both mental and physical aspects of recovery.
   

Thursday, July 12, 2012

My Workout Thursday July 12th, 2012

A.  Two sets, not for time, of:
Handstand Push-Ups x 6-8 reps
Kipping Pull-Ups x 10 reps
Kettlebell Swings x 20 reps


B. Four sets of Front Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets


C. Take 15 minutes and build to a heavyish Clean and Jerk. Whatever feels good for today.


D. Four sets of Back Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Rest 2-3 minutes between sets

Wednesday, July 11, 2012

My Workout Wednesday July 11th, 2012

Active recovery.  If you're feeling good, take a nice long jog.  Get out somewhere with natural landscape, get to a park or out of the city.  Don't time your run or listen to an Ipod.

One of the best certs I went to was CrossFit Football.  They believe in linear progression and short aggressive conditioning bouts lasting less than 15 mins afterwards.  Check out this template-> Football  

Here's Pete D. rocking South PHX Gucci in Rocky Point.  Buy your shirt and send me in a picture.


Tuesday, July 10, 2012

My Workout Tuesday July 10th, 2012

A.  Three sets, not for time, of:
Single Arm Kettlebell Press x 5 reps each arm
Goblet Squat x 10 reps
Kettlebell Swings x 20 reps


B. Four sets of:
Single Arm Bench Press x 6-8 reps each arm
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111 (get as horizontal as possible)
Rest 60 seconds
The challenge of the SABP is in midline stabilization.


C. Three rounds for time of:
500 Meter Row
Hand-Release Push-Ups x 15 reps
Wall Ball Shots x 30 reps

Eat The Weak


Here's a table that works well for creating a well balanced athlete.

Get your 1 RM Back Squat
Deadlift should be 125% of your back squat
Front Squat should be 85% of your back squat
Power Clean should be 66% of your back squat
Power Snatch should be 51% of your back squat

*You're only as strong as your weakest link.  Think of a chain, if you have one weak link it compromises the whole system.  If you're not within these percentages your hips are not balanced.  The athlete who does not move well is likely to have greater difficulty learning basic skills.  


Get a 1RM close grip bench press
Seated over head press should be 64% of your bench press
External dumbell rotation should be 10% of your bench press for 8 reps
Weighted pull up should be 3/4 your body weight, for gals 1/3.


*Most people don't know how to activate their traps.  Activating your traps and pulling your scapula together and down stabilizes your upper torso.  Most people have compromised posture due to sitting at a desk, shoulders slumped forward.  You'll have a shoulder injury over time if you don't take care of your posture imbalances.  If you're not within these percentages, shoulder problems are in your future!


Side bridge hold for as many seconds as possible.
You should be able to hold for 90 seconds each side rather easily.
Sorenson test should be held for 2 mins.  You can get a description of the test here-> Sorenson


*Inability to hold side bridge for 90 seconds has been linked to low back pain according to my homeboy Stuart McGill.  Google him, he's a genius in dealing with back pain.  Inability to complete 2 mins of Sorensen test is another indicator of future low back pain.

 I like reading old school training programs.  I'm currently reading a book on wrestling conditioning.  Here's an excerpt dating back to 1924 from Percy Longhurst, light weight wrestling champion.  "The weakest and worst developed section of the average body is the middle trunk portion.  If the groups of muscles in this region are underdeveloped and weak through lack of exercise, the power of lifting is reduced.  Many familiar throws make considerable demands on the muscles of the loins and those lying between the buttocks and the lower edge of the shoulders.  Those are some of the most important muscle groups of the whole body, yet receive the least attention from the average athlete."

Find your weakest link and get it handled.  Your weaknesses will come back to haunt you in your training and competition.  If you're lucky you'll only plateau, if you continue to avoid your imbalances you'll end up injured.  Making sure you're in these percentages is what you should focus on in the off season.  During your season you'll most likely be unbalanced.  Professional athletes spend the off season shoring up weaknesses, shouldn't you be doing the same in your off season?

Don't be weak!




Monday, July 9, 2012

My Workout July 9th, 2012

A.  Four sets of Front Squat:
Set 1 - 5 Reps
Set 2 - 5 Reps
Set 3 - 5 Reps
Set 4 - 5 Reps
Add weight each set, rest 2-3 minutes between sets


B. Four sets of:
Hang Snatch x 2.2.2 @ 95-115 lbs
(rest 10 seconds between doubles)
Rest 60 seconds
Weighted Pull-Ups x 3-4 reps
Rest 60 seconds
Keep the weight light and focus on pulling yourself under and punching the weight up.


C.  Four sets of Back Squat:
Set 1 - 5 Reps
Set 2 - 5 Reps
Set 3 - 5 Reps
Set 4 - 5 Reps
Add weight each set, rest 2-3 minutes between sets

Sunday, July 8, 2012

My Workout Sunday July 8th, 2012

Off day.  I always wake up around 5am.  I plan on heading out to my favorite park here in Gilbert and go for a nice relaxing walk.  After that come home and take a hot epson salt bath.  Recover is the key to getting healthy and fit.  

Saturday, July 7, 2012

South Phoenix Gucci On Sale Now!

Just received a new shipment of the hottest swag in south Phoenix!  Support the movement and buy a $30 shirt.  Then send in a picture rocking it at the mall or Mexico or your local Wal Mart.  I would like to get them posted on this site ASAP.  Text me at 480-273-1397 if you would like a shirt.  I only ordered 24 shirts, when they're gone they're gone.



My Workout Saturday July 7th, 2012

A.  Three sets, not for time, of:
Chest to Bar Pull-Ups x 5-7 reps
Turkish Get-Ups x 2 reps each arm
Kettlebell Swings x 20 reps

B. In Six Sets or less, build to a heavy 3-rep deadlift

C. Using 85% of what you worked up to, every minute, on the minute for 10 minutes:
Deadlift x 3 reps
Burpees x 6 reps


Friday, July 6, 2012

My Workout July 6th, 2012

A.  Two sets for times of:
44 lbs Kettlebell Press x 20 reps (10 each arm, broken up however)
Double-Unders x 50 reps
400 Meter Run
Rest 3 minutes


B. For time:
1500 Meter Row
50 Push-Ups
1000 Meter Row
40 Push-Ups
500 Meter Row
30 Push-Ups

Boom!

Thursday, July 5, 2012

My Workout Thursday July 5th, 2012

A.  Three sets, not for time, of:
Turkish Get-Ups x 2 reps each arm
Kettlebell Swings x 20 reps
Goblet Squats x 5 reps @ 31X1 (use same KB as swings)

B. Four sets of Front Squat:
Set 1 - 5 reps
Set 2 - 5 reps
Set 3 - 5 reps
Set 4 - 5 reps
Add weight each set, last two sets should be tough. Rest 2-3 minutes between sets

C. Five sets of:
Snatch Pulls x 1.1.1.1
(rest 10 seconds between pulls)
Rest 2 minutes between sets
Use straps, work on good start position and activating your glutes.

D. Four sets of Back Squat:
Set 1 - 8 reps
Set 2 - 8 reps
Set 3 - 6 reps
Set 4 - 6 reps 
Add weight each set. Rest 2-3 minutes between sets

How serious do you take your recovery? Think of your workouts like debits to your account. Everyone likes taking out money, it isn't as fun to make deposits. In order to stay healthy and fit it's imperative you take your recovery serious. Get 8 hrs of sleep, make it happen. Turn off the shitty tv shows you watch and get your sleep. Eat a ton of vegetables and stay away from sugar. On active recovery days, take an easy walk, ride or jog. Don't be a dumbass and make it another tough workout. Save it for tomorrow. Unplug from your ipod and enjoy the all of the scenery around you. Try to get to a park or out of the city. Most importantly, tell the people who are important in your life how much you love and appreciate them. Having a solid support system will give you energy when you need it the most. Be good to them and they'll be good to you. Have a good day!

Fortress Of Solitude

When you're stressed and need a break do you have a place that you can visit to regroup?  Some people like the mountains, some the beach and others prefer the desert.  My place is Sedona.  Going for a long run there always makes me feel better.

Way back when I had a office job I was constantly stressed by deadlines (for some reason it's tough for people to envision me working in an office, I never understood why).  A couple times a year I would walk into the office, sit at my computer and think of a thousand different places I would like to be.  I would walk over to my boss, say I need to take the day off, and bounce.  A few times I got written up, I never regretted it.  Not once.  My coworkers were surprised when I did this.  I thought it was crazy they didn't go with me.      
 
Just heading out to Sedona I would start to feel better.  I go to the same trail just about every time.  I don't bring music and I don't time my run.  I like to listen and feel everything that's unfolding around me.  Birds, the wind, the crunch under my feet and my breathing.  It's crazy how many of your senses are used when you're in the moment.  Watching the sunrise one of the bluffs in Sedona is one of the most beautiful sights you'll ever see.  Running is effortless there!      

Being surrounded by natural landscape has a calming effect that most people don't take time to experience.  I encourage you to get out of the city and find a spot that energizes you.  Camp if you can.  I mean really camp, tents and sleeping bags.  Make time to get out there.  It'll make your life better.

      



Wednesday, July 4, 2012

My Workout Wednesday July 4th, 2012

Today is an active recovery workout.  I'm heading out for an early morning jog.  I'm looking forward to the cool weather!  Enjoy your day off.

Tuesday, July 3, 2012

My Workout Tuesday July 3rd, 2012

A.  Two sets, not for time, of:
Turkish Get-Up x 2 reps each arm 
Kettlebell Swings x 15-20 reps (consider upping the weight)
Double-Unders x 40-50 reps


B. Push Press - Take 10 minutes and build to a heavy single.


C. Complete as many rounds and reps as possible in 15 minutes of:
Row 350 Meters
24" Box Jumps x 10 reps
Burpee Pull-Ups x 5 reps



Monday, July 2, 2012

My Workout Monday July 2nd, 2012

A.  Two sets, not for time, of:
Handstand Push-Ups x Max Reps
Goblet Squats x 10 reps
Kettlebell Swings x 20 reps

B. Four sets of Front Squat:
Set 1 - 5 Reps
Set 2 - 4 Reps
Set 3 - 4 Reps
Set 4 - 4 Reps
Rest 2-3 minutes between sets

C. Three sets, not for time, of:
(15 lbs) Dumbbell External Rotations x 6-8 reps each arm @ 2010
Strict Toes to Bar x 10 reps

D. Five sets of Back Squat:
Set 1 - 5 Reps
Set 2 - 3 Reps
Set 3 - 2 Reps
Set 4 - 2 Reps
Set 5 - 1 Rep
Rest 2-3 minutes between sets