AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: June 2012

Friday, June 29, 2012

Wk 8: Back Squat 5x5, Deadlift 5/3/1+ Assistance & Volume Day

Friday 6-29

Back Squat 5 x 5
335-345-355-365-375
Deadlift 5/3/1+
370-420-465x5
+
Reeves DL x 3 135-155-155
Zercher Squat x 3 135-185-205-215
Deficit (25B&45P) Summo DL x 3 135-185-225-275-315x2
+
OH Step-ups 95# x 3 sets
+
Prowler Pushes, 185#, D/B + 5 Box Jumps w/25# DBs x 3 sets
Prowler Drags, 185#, D/B x 3
+
Back Squat 135# x 20 x 3

Ready for deload!!

Wk 8: Sn Skill, C&J @ 90%, PC/HPC, Press 5/3/1+, Ring Dips & Chins

Wednesday 6-27

Snatch Skill - HPS + Sn
140-145-150
Clean & Jerk 90% x 1 x 3
235 x 1 x 3
Power Clean / Hang Power Clean
245-260-275F / 235 x 1 x 3
Press 5/3/1+
175-200-225x1
+
3 Sets:
Ring Dips x 5
DH C2B Chins 9-8-8
+
3 Sets:
GHD + 25# x 10
EXT + 25# x 15

Sunday, June 24, 2012

Wk 8: Sn @ 90%, C&J Skill, Back Squat 3x3, Bench 5/3/1+ Abs

Sunday 6-24

Snatch - 90% x 1 x 3
170-175-180
C&J Skill - 3 Position
180-185-190
Back Squat - 3x3
370-380-390
Bench 5/3/1+ AMRAP -1 DH C2B Pull-ups
275-310-345x5 / 7-7-6
+
3 sets
Ab Wheel 5+10
1/2 Moon x 20

Wk 7: Back Squat 6x5, Deadlift 3/3/3+ Singles, Core & Sled Pulls

Thursday 6-21

Back Squat - 6x5
325-330-335-340-345-350
Deadlift 3/3/3+
345-395-440x8 / 485x1x3
+
3 sets:
HLR x 15
Rev Hyper x 25
+
Sled Pulls - 180# Front x 2 Back x 2

Wednesday, June 20, 2012

Wk 7: Sn Skill, C&J @ 85%, Press 3/3/3+, Ring Dips & C2B Chins, TGU

Wednesday 6-20

Snatch Skill - 3 position
135-140-145
Clean & Jerk - 85% x 1 x 4
220-220-225-230
Press - 3/3/3+
155-180-210x4
Ring Dips @ 51X1 + C2B Chins
5-5-5 / 10-10-10
TGU
30# x 5R/5L x 3 sets

Monday, June 18, 2012

Wk 7: Sn @ 85%, C&J Skill, Front Squat x 3, Bench 3/3/3+ Singles & Chins, Abs

Monday 6-18

Snatch - 85% x 1 x 4
165 x 1 x 4
C&J Skill - 3 Position (3+1)
165-175-180-185
Front Squat x 3
235-240x2-240-245x2 / 285x5x2
Bench 3/3/3+ AMRAP -1 Chin-ups
255-290-330x8 / 24-19-14
375x1-385x1-395F - stay @ 90-95% with pause
+
3 sets
Ab Wheel 5+10
Windmill x 10 - 25#-35#
1/2 Moon x 20

Thursday, June 14, 2012

Wk 6: Back Squat 5x5, Deadlift 5/5/5+ DL Assistance, Sledge Hammer & Plate Pushes

Thursday 6-14

Back Squat -5x5
315-320-325-330-335
Deadlift 5/5/5+
320-370-420x10
+
3 sets:
Platform DL x 5
Perfect DL x 3
Stiff-Legged DL x 8
285
+
3 sets:
Sledge Hammer x 10R/10L
Plate Pushes D&B
walk rest 2-3min

Wednesday, June 13, 2012

Wk 6: Sn Skill, C&J @ 80%, Press 5/5/5+, Wtd Pull-ups & Dips

Wednesday 6-13

Snatch Skill - 3 position
95-115-125-135x3
Clean & Jerk - 80% x 1 x 5
135-165-190-205-210-210-215-220
Press 5/5/5+
155-175-200x7
Wtd Pull-ups - 5-7 reps
75# x 7-6-6
Dips
85# @ 51X1 x 5
5 sec pause x 5 x 2

Monday, June 11, 2012

Wk 6: Sn @ 80%, C&J Skill, Back Squat 5x3, Bench 5/5/5+ SG Pull-ups

Monday 6-10

Snatch - 80% x 1 x 5
155-155-160-160-165
C&J Skill - 65-75% 3 Position (3+1)
170-175-180
Back Squat - 5x3
360-360-365-370-375
Bench 5/5/5+ AMRAP -1 Snatch Grip Pull-ups
240-275-315x10 / 11-11-9

Sunday, June 10, 2012

bike ride

Road bike 1 hr 20 min, about 15 miles with Joni nice and easy down the trail and back

Thursday, June 7, 2012

Wk 5: Pause Back Squats, 3/3/3+ Singles Deadlift & Assistance, Press & Abs

Thursday 6-7

Pause Back Squat
295 x 5 x 2 - 340 x 3 x 2
Deadlift 3/3/3+ Singles
345-395-440x7 - 475x1-495x1-505x1
+
3 Sets:
Goodmornings - 195 x 8
Rack Pulls, #3 - 405 x 5
Rev Hyper - x 20
+
Press 3/3/3+ - 165-190-210x4 (moving this to Wed)
+
2 Sets:
BB Rows - 135 x 10
K2E - x 10
1/2 Moon - x 20

Wednesday, June 6, 2012

Wk 5: Oly Deload, Wtd Chins & Wtd Dips

Wednesday 6-6

3 Position Snatch
95-120-135 x 3
3 Position Clean & Jerk (3+1)
135-155-170-175-180
Wtd Chin-ups
70x7-75x7-80x7
Wtd Dips @ 51X1
80x7-85x7-90x6

Monday, June 4, 2012

Wk 5: Bench 3/3/3+ Heavy Singles & Chins, Oly Deload, Pause Front Squat x 3

Monday 6-4

A1. Bench - 3/3/3+ Singles
255-295-330x7, 365x1-385x1-395x1
A2. Chin-ups AMRAP -1
22-15-15
B. Snatch - 65% x 1 x 3
135 x 1 x 3
C. Clean & Jerk - 65% x 1 x 3
170 x 1 x 3
D. Pause Front Squat x 3
185-185/235-235

Friday, June 1, 2012

Wk 4: Back Squat 5x5, Press & Deadlift Deload + Assistance

Thursday 5-31

Back Squat - 5x5
335-340-345-350-355
Press - 40-50-60% x 5
95-115-140
Deadlift - 40-50-60% x 5
190-240-290
+
3 Sets:
Platform DL x 5
Perfect DL x 3
Stiff Leg DL x 8
275#
+
3 Sets:
20 Hollow Rocks
25 B EXT
5 HSPU

Wk 4: Sn Skill, C&J @ 95%, Chins+Dips

Wednesday 5-30

Snatch Skill
HPS+Sn+Sn Bal+1 1/4 OHS
95-125-140-150-155
Clean & Jerk - 95%
250 x 1
C2B Chins+Dips (5 sec pause)
10-10-10/7-7-7

Ab Wheel x 15 - (7-5-5)
HLR 3 x 10
1/2 Moon x 20 x 3

Wk 4: Sn @ 95%, C&J Skill, Front Squat, Bench Delaod + Pull-ups

Monday 5-29

Snatch - 95% x 1
185 x 1
C&J Skill
HPC+Cl+PP+Jerk
185 x 3 sets
Front Squat x 3
235-245-255/285x5x2
Bench 40-50-60 + SG Pull-ups
145-185-215/10-10-10

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, Clean and Jerk, and snatch.

Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.

GENERAL PHYSICAL SKILLS

If your goal is optimum physical competence then all the general physical skills must be considered:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - the ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

WHAT IS CROSSFIT?

CrossFit is described as: constantly varied functional movements executed at high intensity. Let's break down what that means.

Constantly varied means exactly what it says. When you come to do a CrossFit workout it is different than the workout you did yesterday and the one you will do tomorrow. This keeps you guessing and well rounded. You want your body to perform the best it can at all times. Constantly varying workouts can be scaled to your abilities as well. It keeps your body guessing so that your body reacts in a positive way and gets in better shape. It does no good to go to the gym and do the same workout all the time. Your body gets used to that work load and decides to not improve because it is not being pushed.

Functional Movements means real exercise. In CrossFit movements using selectorized machines are not going to happen. In CrossFit the best machine to have is yourself. Movements that your body does naturally, such as squats, push-up, and a combination of other exercises are key for your body to be in the best of shape. These motions are not only good for working out; they are the basics of every day movement.

High Intensity is the hardest part, but it is what makes the workout. Intensity is increasing weight, reps, speed, or time to whatever you can perform and handle. Intensity is what makes your fitness, health, and body better. A moderate intensity does nothing but maintain what you already have. You have to increase to a high level of intensity to see results. If your body is not pushed to a limit you stay the same, and you stay out of shape. Pushing your body is the only way to see results. Intensity is not a heart rate; it is how fast you are moving your weight at your speed.

Real Exercise. Real Results. That is what CrossFit is. Plain and simple.