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

Wednesday, December 26, 2012

Deload

Wednesday 12-26

A. Back Squat + Front Squat - 10/3, rest 1 min b/t sets
275 x 6 sets
B1. Press - 5x5
155 x 5 x 5
B2. Deadlift - 5x5
365 x 5 x 5
C. C2B Chins
15 x 2

Saturday, December 22, 2012

Wk 4: Press 5x5, Deadlift EMOM & IWT

Friday 12-21

Press - 5x5
150-160-165-170-175
Deadlift - EMOM
475 x 1 x 12
+
IWT
15 C2B Chins
15 GHD
10 Burpees AFAP
rest 2 min x 3

Wednesday, December 19, 2012

Wk 4: Snatch, Back Squat ME/PM + KBS Ladder & Ball Slams

Wednesday

Snatch - x 1 x 3
145-150-155
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-385-465-490-500-500-385
+
KBS Breathing Ladder, 70# x 1-15
+
Ball Slams, 20# x 50, rest 1:30-2min x 2

Monday, December 17, 2012

Wk 4: C&J, Back Squat Volume & IWT

Monday 12-17

Clean & Jerk x 1 x 3
205-210-215
Back Squat Volume
350x10-360x10-375x8-385x8-400x6
+
IWT
5 HPC, 215
10 SG Chins
10 Burpees AFAP
rest 3-4 min x 5

Wednesday, December 12, 2012

Wk 3: 5-3-1 Press & Zercher Squat + Deadlift RPT

Wednesday 12-12

Press - 5-3-1
160-185-205
Zercher Squat, DS - 5-3-1
205-255-285
Deadlift - RPT
465x6-415x8-375x10

Monday, December 10, 2012

Wk 3: C&J , Back Squat Volume & IWT

Monday 12-10

Clean & Jerk - x 1 x 4
195-200-205-210
Back Squat Volume
345x10-355x10-370x8-380x8-395x6
+
IWT
5 HPC, 210
10 SG Chins
30 DUers
rest 2-3 min x 5

Friday, December 7, 2012

Wk 2: Snatch, Back Squat ME/PM & IWT

Friday 12-7

Snatch - x 1 x 5
135-140-145-150-155
Back Squat - ME/PM
280x8-380x5-455x3-480x1x3-380x5
+
IWT
5 HPS, 155
10 Pull-ups
10 Burpees AFAP
rest 2-3 min x 3

P1/P2 Wrestling WOD

Wed 12-5 PM

Death by Back Squat (split diff on BW)
245 x 14 sets
+
1 min on 1 min off for max reps
Wall Ball
KBS
Row
Clap Push-ups
Ball Slams
+
1 Mile Run

Wednesday, December 5, 2012

Wk 2: Front Squat 5x5 & Deadlift x1 OTM

Wednesday 12-5

Front Squat - 5x5
275-285-295-305-315
+
Deadlift x 1 OTM
455 x 1 x 12

Monday, December 3, 2012

Wk 2: C&J, Back Squat Volume & IWT

Monday 12-3

Clean & Jerk x 1 x 5
185-190-195-200-205
Back Squat Volume
340x10-350x10-365x8-375x8-390x6
+
IWT
5 HPC, 205
10 SG Pull-ups
30 DUers
rest 2:30-3 x 5

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.