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

Monday, October 29, 2012

Wk 2: Hang Power Clean & Back Squat Volume

Monday 10-29

Hang Power Clean - 3x3
185-205-220-230-240
Back Squat - 10-10-8-8-6
325-335-350-360-375
+
3 Sets:
Goodmornings, 165 x 10
SG Pull-ups x 10
BB Rows, 205 x 12
1 Leg RDL, 100 x 10
Ab Wheel x 20
Jump Lunges x 20

Thursday, October 25, 2012

Wk 1: Power Snatch & Back Squat ME/PM

Thursday 10-25

Power Snatch - 3x3
165-175-185
Back Squat - 8-5-3-1-1-1-5
280-375-445-470-470-470-375
+
3 Sets:
A. Rev Hyper x 20
B1. Sup Pull-ups AMRAP -1 x 9-9-8
B2. SG BB Rows, 185 x 12
C. GHD x 20
D. Pistols, 55 x 10
E. Max Broad Jump x 10

Wk 1: Front Squat 5x5 & Deadlift ME/PM + Sprints & Ball Toss

Wednesday 10-24

Front Squat - 5x5
250-270-280-290-300
Deadlift - 8-5-3-1-1-1-5
300-390-470-500-500-500-390
+
Sprint 60yds D/B
4 OH Ball Toss
rest 90 sec x 3

Monday, October 22, 2012

Wk 1: Power Clean & Back Squat Volume

Monday 10-22

Power Clean - 3x3
225-235-245
Back Squat Volume - 10-10-8-8-6
315-325-340-350-365
+
3 Sets
A. Goodmornings - 155#, 10-10-10
B1. SG Pull-ups, 10-10-8
B2. CG BB Rows - 245#, 10-8-8
C. 1 Leg DL - 100#, 8-8-8
D. Ab Wheel, 15-15-15
E. Jump Lunges, 20-20-20

Thursday, October 18, 2012

Deload: Back Squat/Front Squat, Deadlift & KBS

Thursday 10/18

Back Squat + Front Squat - 10/3 x 6
275 x 6, rest 1 min b/t sets
Deadlift - 5x5 @ 65-70%
375 x 5 x 5
+
100 KBS, 55#

Friday, October 12, 2012

Wk 4: Back Squat ME/PM

Friday 10-12

Hang Power Snatch - 3x3
150-160-170
Back Squat - ME/PM, 8-5-3-1-1-1-5
295-365-420-465-485-500-510F-365
+
3 sets:
GHD x 20
Pistols, 55 x 10
FG Pull-ups x 10
BB SG Rows x 12
Rev Hyper x 20

Wednesday, October 10, 2012

Wk 4: Front Squat & Deadlift

Wednsday 10-10

Front Squat - 5x5
250-260-270-280-290
Deadlift - OTM x1 @ 80% x 12
425 x1 x 12
+
2 sets:
cartwheel + jump x 10
broad jumps x 10
KBS, 55 x 10

Monday, October 8, 2012

Wk 4: Back Squat Volume

Monday 10-8

Hang Power Clean -3x3
215-225-235
Back Squat - 10-10-8-8-6
325-335-350-360-375
+
3 Sets:
Goodmornings, 155 x 8
BB Rows, 235 + Ring Rows, 12/12
Split Squats, 55 x 10
+
2 Sets:
1/2 moon x 20
Ball Slams x 20

Friday, October 5, 2012

Wk 3: Back Squat ME/PM

Friday 10-5

Power Snatch - 3x3
165-175-185
Back Squat - ME/PM
285x8-355x5-410x3-455-465-475-485-355x5
+
3 sets:
GHD x 20
FG Pull-ups + 185# BB Rows - 12/12
Pistols, 55# x 10

Wednesday, October 3, 2012

Wk 3: Deadlift ME/PM + Sprints

Wednesday 10-30

Deadlift - ME/PM
375x8-415x5-485x3-525-535-545F-405x5
+
Sprints:
60yds
walk back x 8

Monday, October 1, 2012

Wk 3: Back Squat Volume

Monday 10-1

Power Clean - 3x3
185-215-225-235-245x2
Back Squat - 10-10-8-8-6
315-325-340-350-365
+
Split Squats - 3 sets
50 x 10-10-10
BB Rows - 3 sets
245 x 10-10-10
DB RDL - 3 sets
100 x 10-10-10
+
2 sets:
Ab wheel x 20
SG C2B Chins 12-10

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.