My Workout Monday November 26th, 2012

"Life is the sum of all your choices."

- Albert Camus

Running Workout-> Crush Your Sole

A.  Four Sets Of Front Squat
1.  5 Reps - Heavy
2.  5 Reps - Heavy
3.  5 Reps - Heavy
4.  Yep, you guessed it, 5 Reps - Heavy

B.  Five Sets Of Clean X 1.1 - Rest 10 Seconds between singles and 3 mins between sets.
Mechanics should be flawless- Be fast - If you can't move light weight with perfect form, you wont ever be efficient moving the big stuff.

C.  Four Sets Of Back Squat
1.  10 Reps - Heavy
2.  8 Reps - Heavy
3.  8 Reps - Heavy
4.  8 Reps - Heavy

Article-> 5 Ways To Improve Your Conditioning

Isabelle and I

My Workout Tuesday November 20th, 2012

"Trust your hunches.  They're usually based on facts just filed away below the conscious level."

- Joyce Brothers

Running Workout-> Crush Your Sole

A.  Run three 400's
1 @ 70%
1 @ 75%
1 @ 85%
Rest 3 Mins Between

B.  For Time
Run 2 Miles

Article-> Procrastination  It always cracks me up when people are proud of their procrastination abilities.  All it says is that your lousy managing your time, you can't be counted on and you'll always make other people pick up the slack you create.  Don't procrastinate.

Here's the 3 medals I earned 2 weeks ago.  2 from Ragnar and 1 for raising money for cancer.  

My Workout Monday November 19th, 2012

"Believe you can and you're more than half ways there."

- Theodore Rooselvelt

Running Workout-> Crush Your Sole

A.  4 Sets of Front Squat
1.  5 Reps @ 60% of 1RM
2.  5 Reps @ 70% of 1RM
3.  5 Reps @ 70% of 1RM
4.  5 Reps @ 70% of 1RM
Rest 3 Mins Between Sets

B.  5 Sets of Snatch Pulls X 1.1.1 @ 110% of 1RM Snatch
Rest 2 Mins Between Sets

C.  4 Sets Of back Squat
1.  10 Reps @ 60% of 1RM
2.  8 Reps @ 70% of 1RM
3.  6 Reps @ 75% of 1RM
4.  4 Reps @ 80% of 1RM
Rest 3 Mins Between Sets

Arnold kickin it in Amsterdam

My Workout Friday November 16th, 2012

"If you woke up breathing, congratulations!  You have another chance."

- Andrea Boydston

Running Workout-> Crush Your Sole


10 Sets For Time
Power Clean X 3 Reps - Pick A Challenging Weight
25m Suicide (5m and back,  10m and back, 15m and back)
Rest 2 Mins

Article-> NFL Strength Program- There's a ton of good nuggets in here.

Ali rockin the Gucci

My Workout Thursday November 15th, 2012

"Belief consists in accepting the affirmations of the soul; unbelief is denying them."

- Ralf Waldo Emerson

Running Workout-> Crush Your Sole

A.  3 Sets Not For Time
Muscle Ups X 3-4
TGU's X 2 Each Arm
Hollow Rocks x 30

B.  4 Rounds For Time
10 GHD Sit Ups
10 Strict Pull Ups
20 Walking Lunges with 45# Overhead
25 KB Swings (70#)
30 Du's

Article-> Restore Your Manly Vigor

Vegas!

My Workout Wednesday November 14th, 2012

"Keep away from people who try to belittle your ambitions.  Small people always do that, but the really great make you feel that you, too, can become great."

-Mark Twain

Running Workout-> Crush Your Sole 

A. Handstand Hold 45 Seconds
TGU X 2 Each Arm
Hollow Rocks X 30


B1. Split Squat @ 30X0; 6-8 Reps X 4 Sets
10 Toes to Bar; Rest 3 Mins
1 Rope Climb

C. 3 Sets For Time
500 m Row
15 burpees

Article-> Roadwork 2.0

Arnold took this picture from Alcatraz.  You can see the Golden Gate Bridge in the background.   

 

My Workout Friday November 9th, 2012

I'm out of town running a race in Vegas.  See you guys on Monday!

My Workout Thursday November 8th, 2012

"Most of us can read the writing on the wall; we just assume it's addressed to someone else."

-Ivern Bell

A.  3 Rounds Not For Time
1 Rope Climb
10 Dips
20 Du's

B.  Take 20 Mins & Build To A Heavy Front Squat

C.  For Time
1000m Row
50 KB Swings (70#)
800m Run

Article-> Game Face

DJeezy!

 

My Workout Wednesday November 7th, 2012

"All the advice in the world wont help you until you help yourself."

- Fred Von Amburgh

Running Workout-> Crush Your Sole

Active Rest, get out and enjoy the morning.  Do whatever it is that helps you relax.  I can sit here and list stuff like reading, massage, acupuncture, yoga or breathing exercises but if that doesn't help you relax it's counterproductive.  It's important to learn more about yourself and figure out what in your life helps you decompress.  Once you figure that out, do that more often.  You'll feel better and you'll see changes mentally, physically and emotionally. Word?

Article-> 30% of College Students Are Overweight Or Obese

I've been hitting the local globo gym during my active recovery days.  At first, I showed up to do a little pool running.  And now it's for the bicep curls and tricep extensions.  They're so much fun!!  It's been a long time since I've done those.  I'll be doing a lot more.  You can't tell me Froning, Holmberg or Spiel didn't do their fair share of these.      

My Workout Tuesday November 6th, 2012

"You'll never find a better sparring partner than adversity."

-Walt Schmidt

Running Workout -> Crush Your Sole

A.  Ten Rounds For Time
100m Run
10 Burpees
100m Run
10 KB Swings (24kg)

Article-> CrossFit And Longevity

Congrats to Drew and Ramsey!  They completed their Level 1 CrossFit Cert this past weekend.  They'll both make great coaches in the future.  I'm happy and proud of you two!  

My Workout Monday November 5th, 2012

"If you want to be happy, be"

- Leo Tolstoy

Running Workout-> Crush Your Sole

A.  Snatch Warm Up
Snatch Grip RDL
Snatch Pull
Muscle Snatch
OHS
Snatch Grip Push Press
Snatch Balance
Power Snatch
Snatch

B.  Find 1RM Snatch

C.  Find 1RM Clean and Jerk

Article-> Things To Worry About

Maya aka Thee Queen B

My Workout Thursday November 1st, 2012

"The trouble with most of us is that we would rather be ruined by praise than saved by criticism."

-Norman Vincent Peale

Running Workout-> Crush Your Sole

A.  Find 1 RM Back Squat

B.  FInd 1 RM Weighted Pull Up

C.  5 Sets of Unbroken HSPU

Article-> Outlaw Way