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

Friday, September 28, 2012

Wk 2: Back Squat ME/PM

Friday 9-28

Hang Power Snatch - 3x3
155-165-175x2
Back Squat - PM
275x8-345x5-400x3-445-455-465-475-400x5
+
GHD x 3 sets
20-20-20
Pistols, 55# x 3 sets
10-10-10
FG Pull-ups - AMRAP -1 x 3 sets
14-12-11
+
SG Rows, 175 x 12 x 2
BEXT x 15 x 2
+
FLR

Wednesday, September 26, 2012

Wk 2: Front Squat 5x5 + IWT: Deadlift & Box Jumps

Wednesday 9-26

Front Squat - 5 x 5
225-240-255-270-280
+
IWT:
10 TnG Deadlift
365-380-390-395-400 (7+1+1+1)
10 Box Jumps, 30"
rest 3 min x 5

Tuesday, September 25, 2012

Wk 2: Back Squat Volume

Monday 9-24

A. Hang Power Clean - 3x3
185-210-220-230
B. Back Squat - 10-10-8-8-6
305-315-330-340-355
+
C1. BB Rows, 230 + Body Rows - 3 x 10-12 ea
12/12-12/12-12/12
C2. Bulgarian Split Squats - 3 x 8-12
70 x 8 x 3
C3. Goodmorning - 3 x 10
135-145-155
+
FLR - Max
DH Pull-ups Max (12)

Friday, September 21, 2012

Wk 1: Back Squat ME/PM + Drop Sets

Friday 9-21

A. Power Snatch - 3x3
165-175-185
B. Back Squat - ME/PM
335x5-390x3-435-445-455-350x5
C. Back Squat - Drop Sets
315x15-275x20
+
D1. Pistols - 3x10
50-50-50
D2. Pull-ups - AMRAP -1 x 3
FG 14-11-11
D3. Reverse Hyper - 3x15
BW-BW-BW
+
Snatch Grip BB Rows, 185 x 12-12
GHD x 15-15

Wednesday, September 19, 2012

Wk 1: Deadlift ME/PM + Sprints & Spartan Tire Flips

Wednesday 9-19

Deadlift - ME/PM
365x8-405x5-475x3-515-525-535-405x5
+
Sprints
40yds
walk back for recovery x 10
+
Spartan Tire Flips
2:1 recovery x 5

Monday, September 17, 2012

Wk 1: Back Squat Volume Day

Monday 9-17

A. Power Clean - 3x3
185-215-225-235
B. Back Squat Volume - 10-10-8-8-6
225-295-305-320-330-345
+
C1. 1 Leg RDL - 3x8-10
55-60-65x8
C2. BB Rows - 3x10-15
235x12-12-12
C3. Back EXT - 3x15
BW-BW-BW
+
Pull-ups + K2E - 9-7
FLR - Max

Thursday, September 13, 2012

Deload > 5x5 Back Squat & Deadlift + Sled Pulls & Sprints

Thursday 9-13

Back Squat - 5x5 @ 65-70%
315-315-315-315-315
Deadlift - 5x5 @ 65-70%
365-365-365-365-365
+
3 Rds:
Sled Pulls @ 100%, 90#
Sprint back (50-60yds)
Rest 2:1

next time shorter distance or longer rest...

Friday, September 7, 2012

Wk 4 Day 3

Friday 9-7

A. Hang Power Snatch 3x3
145-155-165-175
B1. Platform Deadlift - 3x3
385-405-425
B2. Rack Pulls - 3x3
455-475-495
C1. Pistols - 3x10
40-50-55
C2. Pull-ups - 3xAMRAP -1
FG 12-12-12
C3. DB Push Jerk - 3x10
60-60-60

Wk 4 Day 2

Wednesday 9-5

A. OHS - 3x3
185-195-205
B. Bench - pause 3x10
225-225-225
C1. DB Incline + DB Flat Bench - 3x10
60-65-65
C2. DB Flys - 3x10
30-30-30
C3. Face Pulls - 3x10 over/under
30-30-30
+
5 Rds:
5 bench jumps D/B x 2
5 burpees AFAP
20 KBS, 55#
2:1 rest

Tuesday, September 4, 2012

Wk 4 Day 1

Monday 9-3

Hang Power Clean - 3x3
185-210-215-220-225
Zercher Squats - PM
225x8-265x5-290x3-330x1x3265x5
C1. One Leg DL - 3x10
100-100-100
C2. Ring Rows - 3x15
BW-BW-BW
C3. Hungarian Push-ups - 3x10
As Rx'ed

Wk 3 Day 3

Friday 8-31

A. Power Snatch 3x3
155-165-170-175
B. Deadlift - 8-5-3-1-1-1-5
315-365-405-475-515-515-515-405
C1. Bulgarian Split Squats - 3 x 10
65-75-85
C2. FG Neutral Grip Pull-ups - 3 x 10
10-10-10
C3. Dips - 3 x 10 @ 31X1
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.