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

Tuesday, July 24, 2012

Wk 3: Rep/Volume & IWT

Tuesday 7-25

Front Squat - 5x5 (pause on small box)
235-235-245-255-265
One-Leg DB RDL 4x6-8
80-90-100-100x8
+
5 sets:
3 Tough Power Clean
185-200-215-225-235 + 245x3
Prowler Push/Pull - (D/B) - 180#
6 burpees AFAP
rest 3-4 min

Bike Ride

Monday 7-24

Bike Ride
26 miles
1hr 40min
15.7 mph

from the house out past KK on old 13 nice and easy... head wind on the way back sucks

Sunday, July 22, 2012

Wk 3: Max Effort Lower Body

Sunday 7-22

Reeves DL, x3 - 135-150-160-175-190-200

A. Sumo DL from deficit - ME
225-275-315-365-405-435x2
B1. Push Press - 5x5
195-205-200-205-210
B2. DB RDL - 4x5-8
100's x 10 x 4
B3. Bulgarian DB Squats - 4x6-8
40-50-60-70x6
C1. SG BB Rows - 3x6-10
135-145-155x10
C2. 31X1 Dips
10-10-10
C3. Neut. Grip Pull-ups
FG 8+2-7+3-12

Friday, July 20, 2012

Prowler Sprints & Push-ups

Friday 7-19

6 Sets:
40 yd Prowler sprint
25 push-ups, -5 each set
rest 2-3 min

On pavement with 2 kids downhill and 1 kid uphill - (2 kids up x 1)
next time do amrap push-ups
pavement is MUCH harder than grass

Thursday, July 19, 2012

Wk 2: Max Effort Upper Body

Thursday 7-19

A. Circus Press - ME
L/R 70-80-90-95x2
B. Neutral Grip DB Press - 4x5-8
80x6-7-6-5
C1. Restricted Push-ups - 3x6-8
Rings+Box 10-10-10
C2. Wide Grip Pull-ups - 3x6-10
10-10-10
C3. Ab Wheel 3x15
5+10 x 3
D1. Sup. BB Rows - 3x6-10
135-145-155x10
D2. Triceps - 3x6-10
ring dips - 10-10-10
D3. OH DB EXT - 3x6-10
95x8-9-9

3 Sets:
Face Pulls
Farmers Carry

Tuesday, July 17, 2012

Wk 2: Rep/Volume & IWT's

Tuesday 7-17

A. DS Goodmornings - 5x5
155-165-165-165-165
B. Reverse Lunges - 4x6-8
70# DB x 8 x 4
+
3 Tough Power Snatch - 185
Plate Pushes D/B x 2
rest 3-4 min
+
3 Moderate HPC - 205
Plate Pushes D/B x 2
rest 3-4 min
+
3 Tough HPC - 225
50 DUers AFAP
rest 3-4 min

Inverted Hangs x 3

Wk 2: Max Effort Lower Body

Sunday 7-15

A. DS Zercher Squats - ME
225-240-260-275x2-300x2-315x1-325x1
B. Goblet Squat - 4x5-8
90-100-100-100
B2. Narrow Grip Bench - 5x5
235-245-250-255-260
C1. 1 Leg DB RDL - 3x6-10
100-100-100
C2. triceps - 4x5-8
alt ring p/u + dips 10/10 x 4
D1 Ring rows - 3x6-10
BW x10x3
D2. Ext Rotators - 3x6-10
seated DB 20#x10 L/R
D3. Neutral Grip Pull-ups - 3x6-10
6+4x3

Wk 1: Max Effort Upper Body

Thursday 7-12

Front Squat - 5x5
225-235-245-255-265

Med Grip DS Bench - ME
225-265-305-330-350x2-365x2-380x1
Neutral Grip DB Press - 4x6-8
80-90-100x8-100x8
1 arm DB Press L/R - 3x6-10
55x8x3
D1. Chin-up - 3x6-10
FG 5+5 x 3
D2. Inverted Body Rows - 3x6-10
slow - x10x3
D3. Triceps - 3x6-10
dips w/pause - x10x3

External Rotators
Farmers Carry
Planks

Monday, July 9, 2012

Wk 1: Max Effort Lower Body

Monday 7-9

Warm-up Reeves DL - x 3
135-145-155-165-175-185

A. Sumo DL from deficit - 1 x 1-3 @ 90+%
225-275-315-340-365-405-425x2
B1. DB RDL - 4 x 5-8
100 x 8 x 4
B2. Push Press - 5 x 5
175-195-205-215-215
B3. Split Squats (alt lunges) - 4 x 6-8
95-115-125-135-135x8
C1. DB Rows 3 x 6-10
80-90-100x10
C2. Ring Dips - 3 x 6-10
10-10-10
C3. Neut. Fat Grip Pull-ups
8-7-7

Sunday, July 8, 2012

Prowler Sprints

Friday 7-6 pm

10 total sets:
35 yd sprints in grass
1 kid up hill
2 kids down hill
complete rest

Thursday, July 5, 2012

Deload/Transition

Thursday 7-5

Power Clean - 65-75% x 3 x 3
135-165-185-195-205
Dead Start Narrow Grip Bench Press x 3 x 3
135-185-205-225-235-245
Circus Press x 3 R/L
35-55-70-80-85
+
3 Sets
Dead Start Goodmornings x 5 - 135-155-155
One Leg RDL, 5 x R/L - 70-70-70
Snatch Grip Pull-ups - 7-6-7
Body Rows (Rings) - 10-10-10
+
2 Sets
GHD w/med ball x 10
1/2 Moon x 20

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.