8/31/11

Back on line today.  Thank goodness.  For today's workout we are going to do heavy Olympic lifts.  75% of your max for short reps.  No more than 3 or 4.  Also, make sure that you take a decent minute or two rest in between sets.  this is a great workout if you have a partner. If not, you can time your rest.  Remember to begin with joint mobility and dynamic movement.

8 sets of 3 of each
barbell cleans
back squat
power clean & jerk
power snatch
dead lifts

Indian run for 1 mile (sprint 10 seconds jog 20 seconds)

Cool down, have a nice day.

8/30/11

Still posting remotely. So today as always, warm up with joint mobility and dynamic movement. We are going to do a 25 minute circuit.

1 15 foot rope climb or 15 bent over row
3 tire tosses or 5 power cleans
10 body bag spins 5L/5R or 10 plate halos
25 yd sprint
10 heavy hand to hand swing
10 tactical lunge

Amrap

Cool down, have a nice day.

8/29/11

Gotta post remotely. Oh well, adapt and overcome. So warm up with joint mobility and dynamic movement. Today, simple workout. Long cycle clean and jerks. 1 or 2 arm, your choice. 2-4-6-8 reps 3 sets. Cool down, have a nice day.

8/28/11

Today, light a candle and get a deck of cards.  Warm up with joint mobility and dynamic movement.  All body weight today.  Flip the cards and use each card to correspond to reps.

burpees
split jumps
sit outs
scissor kicks
cossack squats

cool down, have a nice day.

8/27/11

Today we are going to do a modified Bear complex from our friends at Crossfit, plus a rub or two of our own.  All you need is one kettlebell and a little room.  Usually this is done with a barbell, but use what you have.  So, warm up with joint mobility and dynamic movement.  Once you are good to go get after it.

All of these movements equal 1 rep.
The progression goes like this:

single arm swing
clean and front squat
snatch
overhead squat

5 reps per arm
100m run
20 mins amrap

Cool down, have a nice day..

8/26/11

Light day today.. warm up.. yoga. namsaste

cool down, have a nice day

8/25/11

Warm up today with joint mobility and dynamic movement.  Today we are going to train tabata style.  20 seconds on 10 seconds off for 8 sets.  The goal of these sets is to go balls out on every set.  Leave nothing in the tank. 

5 rounds of tabata

rack walk :
Walk for 20 seconds with kettlebells in the rack position/ "rest" with kettlebells at your side in farmer's walk position. Kettlebells don't hit the ground until the entire 4 minute set is over.

BBB spins:
Alternate left and right

Sumo squat/ upright row

moderate double swing

moderate double snatch

2 minutes of BBB burpees

3sets of 15 reps with the ab wheel.

Cool down, have a nice day.

8/24/11

Another nice day is brewing out there.  So warm up with joint mobility and dynamic movement and get ready to go. Yesterday, I struggled through my first workout and was so annoyed that I did the whole thing over again.  It seemed like a good idea at the time.. I am hitting the trails to run today.

30 minute time limit, amrap.

800m run
30 push ups
10 pull ups

Cool down, have a nice day.

8/23/11

Warm up today with joint mobility and dynamic movement.  Circuit day today. We are going to get that heart pumping with 12.5 minute rounds.  Pick 5 exercises and set up 5 stations.  Max reps in 25 seconds per station.  25 sets gets you through each exercise 5 times in the 12.5 time allotment.  So it is a balls to the wall sprint.  Get after it.

25 seconds on 5 seconds off for 25 sets.

Round 1
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
sit outs
double jerks
back extensions
box jumps

Round 2
Ropes (waves, alternating waves, corkscrews, jumping jacks, and judo throws)
Med ball smash
double clean
seal push up
double snatch (light/moderate)

Cool down, have a nice day.

8/22/11

Today warm up with joint mobility and dynamic movement.  Super proud of the crew yesterday.  Everyone did great.  Special shout out to TK, Jr. who killed it with a time of 24 minutes.  We are hitting the barbells and kettlebells today.  Moderate weights.

3 rounds

5 barbell snatch/ 45 seconds of swings
5 barbell squat/ 45 seconds of swings
5 barbell row/ 45 seconds of swings
5 barbell explosion press left/ 45 seconds of swings
5 barbell explosion press right/ 45 seconds of swings

Easy 1 mile jog

Cool down, have a nice day.

8/21/11

Today warm up with joint mobility and dynamic movement.  Find a track or map out a 400m circle in your neighborhood.  We will be at the park.  Good news, we will be surrounded by wildlife, wild flowers, trees and natural beauty.  Bad news, our 400m course involves a nice hill.. The bright side is you get to run down hill to get to it again..

Simple workout today.
8 400m runs = roughly 2 miles. Break your course in half and pick 4 KB exercises and 4 BW exercises.

We are going to go through this twice.

Run 200m
20 push ups
Run 200m
20 swings

Run 200m
20 gorilla jacks
Run 200m
20 sumo squat/upright row

Run 200m
20 plank jumping jacks (get into a plank position and jump your feet in and out like a jumping jack)
Run 200m
20 triple crush

Run 200m
20 split jumps
Run 200m
20 halos (10L/10R)

Cool down, have a nice day.

8/20/11

Warm up today with joint mobility and dynamic movement.  Also, try to incorporate some yoga movements into your routine. I like the basic sun salutation to get started. http://www.youtube.com/watch?v=XKRHxLBnn4I  For me, I like to do this on a daily basis.  It is a just a good way to get the blood flowing.
Today's workout will incorporate some of the sun salutation in the form of a burpee.

The Ladders go from 1 to 10 and 10 to 1. You can decide which way you go with each exercise but make sure one ladder is ascending and one is descending.

set 1:
1 swing/10 burpees, 2 swings/9 burpees, 3 swings/8 burpees

set 2:
double jerks/squat thrust

set 3:
front squat/ab wheel

set 4:
double clean/tuck jump

Cool down, have a nice day.

8/19/11

Today, as always, begin with a good warm up of joint mobility and dynamic movement.  We are going to do a quick circuit today.  I have an airdyne bike, but if you don't, you can sprint on the street, use a regular bike at the gym, or do tuck jumps.  Be creative.  You want to blast for 30 seconds as hard as you can.



5sets of each round w/alrap.  Time yourself.

Round 1
30 second airdyne sprint
3 heavy dead lift
10 medicine ball thrusters
5 chin ups

Round 2
30 second airdyne sprint
3 heavy power clean
10 see saw press (5 a side)
5 pull ups

Round 3
30 second airdyne sprint
5 heavy kettlebell snatch L
5 heavy kettlebell snatch R
5 towel pull ups

Cool down, have a nice day.

8/18/11

Today begin with joint mobility and dynamic movement.  Get nice and loose.  Find a deck of cards, because you are going to need them.  

The workout today is simple.  I pick 5 exercises (today is all body weight) and each card in the deck corresponds to the number of reps per exercise.  Face cards are 10 reps, and aces are 11 reps.  There are 52 cards in the deck, so whatever the last card is that is the number of reps you use to complete the workout.

It is 11 rounds of 5 exercises. Feel free to pick any exercises you like.

My 5:

jump squats

seal push ups

sit outs

squat thrust knee ins

hanging leg raises

Finish with 3 rounds of  max pull ups

Cool down, have a nice day

8/17/11

Today warm up with joint mobility and dynamic movement.  I am continuing to focus on my upper back and traps. I have been very tight there especially after Sunday static holds.  We are going to do another simple but effective workout today.
Long cycle clean and jerks are a great bang for your buck exercise.  You really hit the entire body when doing them.  I only have one kettlebell so I am going to single arm, but if you have two, you can do doubles if you like.

set 1
2 minutes of jerks in 30 second intervals alternating arms

set 2
6 minutes of clean and jerks alternating arms each minute.  pace is important here.

set 3
2 minutes of squat thrusts

set 4
4 minutes of clean and jerks alternating arms each minute.

set 5
2 minutes of jerks in 30 second intervals alternating arms

set 6
3 minutes of rack static holds alternating arms in 30 second intervals.  1.5 minutes of you are using doubles.

easy 1 mile run.

Cool down, have a nice day.

8/16/11

Warm up today with joint mobility and dynamic movement.  I am fortunate today that I will be working out on the beach.  High skips through the ocean and wave swings ala the karate kid are on the docket for fun but prior to that work.. Simple but effective workout today.  2 minute drils.

2 minutes each exercise/ 30 seconds rest

single arm swing (1 minute left/1 minute right)

thruster (1 minute left/1 minute right)

clean (5 reps each arm back and forth for 2 mins.)

bent over row (5 reps each arm back and forth for 2 mins.)

snatch (10 reps each arm back and forth for 2 reps)

rest 2-3 minutes and repeat 

Finish with 6 minutes of abs.

Cool down, have a nice day

8/15/11

After a super fun and nutty day in the rain yesterday, try and stay somewhat dry today.  Of course sweat doesn't count..  Warm up with joint mobility and dynamic movement. Focus on the upper back and shoulders.  Those overhead static holds do a number on you.  Then time to get into it.  We are going to do a 30 minute go today-non stop. Explosive movements.. Think hip drive and power..

30 minutes amrap

800m (1/2 mile)
10 medicine ball smashes
3 tire toss or 10 snatches
10 front squats 5L/5R
5 box jumps

Cool down, have a nice day..

8/14/11

Although we like to push ourselves at FIST, we still have to remain safe.  So lightning may derail the FIST farmers walk this morning.  That said, it will not derail our efforts to get a workout in today.  HQ may be cramped, but we will get it done.  So warm up with joint mobility and dynamic movement. 

Grab bag workout.  Put 10 kettlebell and body weight exercises in a bag.  Pick them out and place them in order. Do 15 reps of each. For example, you pick 1 arm swing, that is 15 reps of swings per arm.  You can put down anything... single bells, double bells, what ever you like.. It is really fun and keeps everyone guessing. 

Cool down, have a nice day, and avoid the puddles..

8/13/11

I was talking to a friend at work yesterday, and I brought up this workout, and realized that we hadn't done it in a while.  It is the Gruenwald 1000 with the BBB.  So warm up well and get ready to tax your grip and mental fortitude.

Here it is:

Jim Gruenwald's 1000 Rep Work Out

4 sets of 10 exercises with reps in order 10, 40, 30, and 20. The first set of 10 exercises done 10 times each as a warm up. After each set is done I normally take a 1-3 min break to get water. There is no stopping until the 10th exercise of each set is done.

The 10 exercises are:
1) Spins (reps are split to half each direction)
2) Snap downs
3) Good mornings (bag on shoulders)
4) Body Twist (bag on shoulders)
5) Squat jumps (bag on shoulders)
6) Military Press (long handles) (Can substitute push press with short handles)
7) Hammer Curl (Can substitute regular curls)
8) High Pulls
9) Sit ups
10) Push ups

Do set of 10 reps for all 10 exercises, 1 min break, do set of 40 reps for all 10 exercises, 2-3 min break, set of 30 reps for all 10 exercises, 1-2 min break, set of 20 reps for all 10 exercises. Sometimes on the last set of pushups I make them hold at different points to determine mental toughness and muscular endurance. Workout done!

8/12/11

Take your dog for a nice long walk.. Go for an easy run. Light calisthenics.. Easy day..

8/11/11

Today warm up with joint mobility and dynamic movement. It is going to be a high pace low rest buzz circuit today.  Set your timer for 25 seconds of work and 5 seconds rest (really 5 seconds to get to the next station) and for 25 sets.  Pick 5 exercises and you go for 12.5 minutes hard..  rest 2.5 minutes.. and then hit it again.  Switch up set 2 but ropes must remain.

Set 1
ropes (double waves, alternating waves, corkscrews, judo throw, and snakes)
heavy 2 hand swing
burpees
double bent over row
BBB snap downs

Set 2
ropes
hand 2 hand swing
ladder climbs
figure 8 static hold
BBB spins L/R (do 5 Left then 5 Right and keep going that way until the buzzer sounds)

Cool down, have a nice day.

8/10/11

Today we are going to do a barbell workout.. We are going to combine all of the Olympic lifts and make them into a circuit.  So begin with joint mobility and dynamic movement.  Then load your bar with a manageable weight for doing multiple reps/sets.. This is an endurance workout so I don't go heavier than the bar plus 25s on each side.

Each lift is done in succession. Don't move on to the next exercise until you have finished the previous one.

4 rounds

5 dead lift
5 power clean
5 jerk
5 hanging leg raise
5 burpee

Cool down, have a nice day..

8/9/11

Today warm up with your usual joint mobility and dynamic movement routine.  Spend a little extra time going through each movement to grease up for the workout.  Today we are going to do a VO2 max snatch workout.  http://en.wikipedia.org/wiki/VO2_max  This is an outstanding way to push your limits..  Focus on remaining consistent with your reps.

15 seconds on / 15 seconds off  40 sets
It goes like this for 40 sets:
snatch left
rest (bounce in place)
snatch right
rest (bounce in place)

Cool down, have a nice day

8/8/11

Yesterday we hit it pretty hard.  Today will be no exception.  Warm up with joint mobility and dynamic movement and just let that flow into today's workout.  Today we are going to do 5 you love (or don't mind so much) and 5 you hate..  These are all body weight exercises. So write down as many as you can think of, and then pick out 5 and 5.
Here is my 10.  Do 10 of each. Try and do 5-10 rounds w/alrap.

Love:
push ups
squats
burpees
sit outs
pull ups

Hate:

lunges
box jumps
cossack squats
dips
back extensions

Cool down, have a nice day..

8/7/11

Today we will not the weather stop us.. Rain or shine.  Just like the mail,  we train.. So warm up with joint mobility and dynamic movement. Work out the kinks, and then lets go!!


20 goblet squats/ 30 second static hold
20 press/30 second static hold
20 yd buddy carry (if you don't have a buddy, carry your kettlebells)
6 minutes team tire tosses (if you are alone 10 tire tosses, if in a group go for time amrap)
30 seconds of push ups

8/6/11

Today we are going to train using clubbells.  If you don't have access to them, you can use kettlebells or dumbbells.  Clubbells really work your grip and are very top heavy so they are force you to utilize your core to remain balanced and in control.  Also, they are tremendous for joint mobility and are an exceptional multi-plane exercise tool.  Also, they are just fun to work out with too.  Just another different way to keep your body guessing..

5 rounds:
20 front swing
12 clean and front squat
12 pull over/halos
12 front press
5 chin ups

Take a short rest in between rounds.

Cool down, have a nice day..

8/5/11

Light day today.. warm up.. yoga. namsaste

cool down, have a nice day

8/4/11

Doubles day.. Short reps, lots of sets.. So warm up with joint mobility and dynamic movement.  Spend about 5-10 minutes working on balance and flexibility in your warm up.  Then get into it.. Today is more a strength workout so we are focusing on powerful movements i.e. cleans, barbell cleans, dead lifts, snatches, squats and jerks.

10-8-6-4-2
Double front squat
Double clean
Push up
Barbell snatch or moderate double kettlebell snatch
Barbell lunge

If you are in a group, partner up and use down time as rest.. As reps get shorter, so does rest.  Do not move on to the next movement until you have completed the whole cycle of reps (10-2) for the one you are working on.
Finish up with 3-5 rope climbs

Cool down, have a nice day..

8/3/11

Going to the dungeon today.. Okay, my basement.. Mixing it up a bit.  We are going to do a heavy bag workout.  When you read it, it doesn't look like much, but believe me after 10 rounds you will have a new respect for people who fight for a living.  Begin with joint mobility and dynamic movement. We did a lot of heavy work on those hips, shoulders, and back yesterday so don't skimp on this..  Have fun with this one..


Here goes:
10 rounds of each
1 minute punching heavy bag (if you don't have a heavy bag, use 2 pound dumbbells and shadowbox or just shadowbox) Give your best here and pretend you are actually in a boxing match, don't just mail it in to get through it..

25 moderate weight 2 handed swings

10 level changes 5 each leg (lunge) /sprawl (so lunge then jump back like a squat thrust and then lunge with opposite leg and repeat "sprawl")

10 push ups

30 second wall sit

Cool down, have a nice day

8/2/11

Today we have a nice strength/endurance workout using the Bulgarian Body Bag... So warm up those hips, shoulders, legs, and lower back with joint mobility and 5-10 minutes of calisthenics and balance drills. 

We are going to hit the whole body with 5 exercises 20 reps each. 5 rounds = 500 reps

Snap downs
Good morning forward bends
Lunges 10L/10R
Presses
Spins 10L/10R

3 minute BBB burpee challenge

Cool down, have a nice day

8/1/11

August 1st, the summer is ripping by quickly.. We had a great time running through the muck yesterday, kinda our own mini mudder... So today back to "normal".  Begin with joint mobility and dynamic movement.  I have to focus on my knees, they are a little sore from yesterday.  Then lets get going..

30 back extensions
12 TRX v-ups
12 TRX push ups
15 TRX rows
30 second airdyne sprint

20 minutes amrap
Cool down, have a nice day...