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

Wednesday, August 29, 2012

Wk 3 Day 2

Monday 8-29

A. Press - pause 3x5
95-115-135-145-155-165
B1. Alt DB Press - 3 sets
50# x 10-15-15
B2. Alt DB Front Raises + Back Flys - 3 sets
25# x 10-10-10 + 25# x 10-15-15
B3. DB Shrugs - 3 x 10
100-100-100
C1. DS Goodmornings - 3 x 5
190-200-210
C2. DB Pull-overs - 3 x 10
70-70-70
+
OPT Being from 8-26
10-1 unbroken for time:

Push Jerk - 135#

KBS - 2pd

As Rx'ed, time..???

Monday, August 27, 2012

Wk 3 Day 1

Monday 8-27

A. Power Clean - 3x3
135-185-215-225-235-245 (F-2-F-1)
B. Back Squat - Power Matrix
265x8-335x5-390x3-435x1x3-350x5
C. 1 Leg RDL
100x10x3
D1. BB Rows - 3x10
SG+Supinated 185-195-205
D2. Ring Push-ups 3x10
As Rx'ed + squeeze at the top

Friday, August 24, 2012

Wk 2 Day 3

Friday 8-24

A. Hang Power Snatch - 3x3
95-125-145-155-165
B1. Defictit Deadlift - 3x3
365-385-405
B2. Rack Pulls - 3x3
405-455-495
C1. Pistols - 3x10
30-40-50
C2. Pull-ups - FG 3 x AMRAP -1
12-12-12
C3. Dips - @ 31X1 x 3 sets
10-10-10

Wednesday, August 22, 2012

Wk 2 - Day 2

Wednesday 8-22

A. Front Squat, pause to low box - 3x5
225-235-245
B. Bench -
235x8-280x5-325x3
pause 315x3-225x10-210x8-190x9
+
Jump over 5 benches D/B x 2
30 yd sprint
15 KBS, 55#
1:1 rest x 6 (1st set no D/B)

Monday, August 20, 2012

Wk 2 - Day 1

Monday 8-20

A. Hang Power Clean - 3x3
185-195-205-215
B. Zercher Squats - Power Matrix
215x8-260x5-280x3-320x1x3-260x5
C1. 1 Leg DL - 3x10
100-100-100
C2. Ring Rows - 3x10
10-12-15
C3. Hungarian Push-ups
10-10-10
+
2 sets:
20 Ball Slams
20 1/2 Moon

Friday, August 17, 2012

Week 1 Day 3

Friday 8-17

A. Power Snatch - 3x3
95-125-145-165-175x2-165-165
B. Deadlift - Power Matrix
300x8-390x5-470x3-500x1x3-390x5
C1. Bulgarian Split Squats - 3x10/leg
DB's 45-55-65x8
C2. Pull-ups - 3x10
FG 10-10-10
C3. Dips - 3x10
51X1 10-10-10

Tuesday, August 14, 2012

Wk 1 Day 2

Tuesday 8-14

A. Press
160x8-180x5-190x3-185x3x3-155x5
B. DS Goodmornings - 3x5
185-195-205

3 Tough Push Press
185-190-195-200-205
15 KBS, 70#
25 DUers
rest 2:15-2:30 x 5

Monday, August 13, 2012

Wk 1/Day 1

Monday 8-13

A. Power Clean - 3x3
135-185-205-220-225-230
B. Back Squat - Power Matrix
260x8-325x5-375x3-425x1x3-355x5
C. 1 Leg RDL
100x10x3
D1. BB Rows - 3x10
225x10 over + 175-195-195x10 under
D2. Ring Push-ups 3x10
As Rx'ed

Saturday, August 11, 2012

Bike Ride

Saturday 8-11

18.9 miles
1hr 9 min
16.1 mph

from the house to MS trail, Morrisville Rd to Sprinfield Ave across 13 to Smith's Loop U Hwy to Frisco back to Aldrich then Killingsworth to 32 back home

Deload Day 2

Friday 8-10

A. Power Snatch - 3x5
135-145-155
B. Deadlift - 3x10 (5+5)
365-365-365
C. Front Squat - 3x5
225-225-225
D. Bench - 3x10
265-265-265
+
4 sets:
Body Rows over/under x 15
1/2 Moon x 20

Deload Day 1

Tuesday 8-6

A. Power Clean - 3x5
175-185-195
B. Back Squat - 3x10
295-310-325
C. Press - 3x10
155-160-165x7
D1. Pull-ups - AMRAP -1
FG 15-13-14
D2. Dips @ 31X0
10-10-10
+
2 sets:
BB Rows - 195x12
K2E x15

Bike Ride

Monday 8-5

29 miles
1hr 49min
15.8 mph

started at the HS slow through town, Smith's loop back to the Frisco was fast then out to T with good hills across 32 and back to the HS

Sunday, August 5, 2012

Wk 4: Max Effort Upper Body

Friday 8-3
TRAINING:

A. Circus Press - ME
90-95x2 + 100x3 R
B. Neutral Grip OH DB Press - 4 x 6-8
75-75-80-85x5
C1. Ring Push-ups @ 31X0
10-10-10
C2. Snatch-grip Pull-ups
10-10-10
C3. Ab Wheel
6+14 x 3 sets
D1. Supinated BB Rows - 3 x 10
155-165-175 + 195x10
D2. DB Pull-overs - 3 x 10
85-85-85
D3. Face Pulls - 3 x 10
30-30-30

FG Skull Crushers + Close-grip bench @ 65#
AMRAP x 3 sets
FG Supinated/Pronated BB Curls - 3 @ 65#
AMRAP x 3 sets
FG Farmer's Carry - 70#
3 sets

Wk 4 Rep/Volume + IWT's

Wednesday 8-1

TRAINING:

A. DS Good Mornings - 5 x 5
155-165-175-185-195
B. Reverse Lunges - 4x6-8
75-75-80-85

IWT's
3 rounds of:
3 tough Power Snatch - 185
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough Power Clean - 235
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

Wk 4: Max Effort Lower Body

Monday 7-30
TRAINING:

A. Zercher Squats - ME
225-265-295-315-340x1
B1. Goblet Squat 4x8 + 4 Pistol Squats
100x8x4 + Pistols
B2. Narrow Grip Bench Press - 5 x 5 (slow)
235-240-245-250-255
C1. Neutral Grip (FG) Pull-Ups 3 x 6-10
10-10-10
C2. Triceps- 4 x 5-8
31X1 dips 10-10-10
D1. FG BW Rows
10-10-10
D2. One-Legged DB Deadlifts - 3 x 8
100x10x3

Wk 3: Max Effort Upper Body

A. Med Grip DS Bench - ME
345x3-370x2-390x1
B. Neut Grip DB Bench
100x8x4
C. 1 Arm DB OH Press
60x10-65x8-70x8
D1. Chin-ups
10-10-10
D2. Rows
155-165-175
D3. Triceps
3x10

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.