AGE AND WEIGHT ARE JUST NUMBERS - MAGIC PILL: PROWLER

Showing posts with label PROWLER. Show all posts

Friday, May 17, 2013

OPT: Wk 18 Day 3

Friday 5-17

A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
105x3-115x3-125x2-135x2
B. Bench press; build to a 3rm in 3 attempts
135x10-245x5-325-350-365
+
90 seconds max reps power clean and jerk 135/95# rest 30 seconds
18
90 seconds max reps hand release burpees rest 30 seconds
23
+
5 Rds:
10 TnG Box Jumps, 20"
Prowler Push D/B, 100#
rest 3:1

Wednesday, May 1, 2013

Back Squat + IWT: Deadlift & Prowler

Wednesday 5-1

A. Back Squat: 10-8-6-4-2
385-410-435-455x3-475 + 315x20
+
5 Rds:
10 TnG Deadlift, 315#
Prowler Sprints D/B, 100#
rest 3:1

I haven't had a bar on my back in just over a month since our last de-load... figured max at 515, probably closer to 490-500 right now

Tuesday, April 2, 2013

IWT: Power Clean + Push Press & Prowler

Tuesday 4-2

IWT:
3 Power Clean + Push Press (1+1), 185#
Prowler Sprint D/B, 135#
rest 60sec x 10 sets

Saturday, March 30, 2013

Deload: Day 3

Saturday 3-30

A1. Back Squat, 70-75-80% x 5
365-385-405
A2. Press, 70-75-80% x 5
175-190-205
B1. Power Clean, 70-75-80% x 5
185-205-225
B2. Bench, 70-75-80% x 5
275-295-315
C. AMRAP -1 Sup/Pro Chins
16-13-13-13
+
Prowler, 45# + Tay/DJ
D/B x 10, 45 sec rest

Tuesday, March 19, 2013

Deload: Day 2

Tuesday 3-19

A. Front Squat + Box Jump (3+3)
255-265-275-285-295-305-315
B. Wtd Chins: 3x3
50-60-70
C. Press: 70-75-80% x 5 reps
165-180-195
+
Prowler Sprints D/B, 90#
rest 3:1 x 15

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

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

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

Friday, June 29, 2012

Wk 8: Back Squat 5x5, Deadlift 5/3/1+ Assistance & Volume Day

Friday 6-29

Back Squat 5 x 5
335-345-355-365-375
Deadlift 5/3/1+
370-420-465x5
+
Reeves DL x 3 135-155-155
Zercher Squat x 3 135-185-205-215
Deficit (25B&45P) Summo DL x 3 135-185-225-275-315x2
+
OH Step-ups 95# x 3 sets
+
Prowler Pushes, 185#, D/B + 5 Box Jumps w/25# DBs x 3 sets
Prowler Drags, 185#, D/B x 3
+
Back Squat 135# x 20 x 3

Ready for deload!!

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.