9/30/11

Today get the kinks out and hit the yoga mat.. Tough couple of days of training. Get a good stretch today and be ready for the weekend.
Namaste.

9/29/11

Hopefully you ran a great time yesterday..  Warm up with joint mobility and dynamic movement.  Get into those shoulders, neck, hips, knees and ankles.. Running is tougher on your body than you think.  IMO, that is why people either love to run or hate to run.. Either way running is one of the most basic cardiovascular exercise there is to do. So today kettlebell / bodyweight circuit.

2-3 rounds
Rep range 22-16-10-4

Snatch (11-8-5-2 each arm)
Box Jumps
Cleans (11-8-5-2 each arm)
Walkouts  (the movement is like doing the ab wheel with no ab wheel)
Jerks (11-8-5-2 each arm)
Push ups

Cool down, have a nice day.

9/28/11

Simple workout today.  Just run.. Warm up with joint mobility and dynamic movement.  Then 5 minutes of calisthenics : push ups, sit ups, lunges, squats, mountain climbers, etc.. whatever you want in 30 second intervals.

Start the clock:


Run 5k or 10k

6 minutes of 30 second intervals of abs

Told you it was simple.

Cool down, have a nice day.

9/27/11

Hey everyone, today we are going to be using the Bulgarian Body Bag for our training.  Begin with joint mobility and dynamic movement.  If you are feeling a little sore after yesterday's workout, take a the extra time to get a good sweat going prior to beginning the workout. Speed, strength, and endurance today.


5 rounds w/ alrap

40 spins 20L/20R
30 presses
20 snap downs
10 jump squats
5 BBB burpees

shuttle run

Cool down, have a nice day.

9/26/11

Today, back to the garage... Begin with joint mobility and dynamic movement.  We are going to be doing a good strength work out today so take a few extra minutes to get a bit of a sweat going. Short reps, heavy weight, and longer rest.

3 sets of 5 reps
Barbell Power Cleans
Double Kettlebell Cleans

Double Kettlebell Front Squat
Barbell Back Squat

Barbell Snatch
Double Kettlebell Snatch

15 minutes on the Airdyne bike or jog

Cool down, have a nice day.

9/25/11

Today we are heading into the woods.. Warm up with joint mobility and dynamic movement.  The Hill in the park is a long less steep grade and is very challenging.  The Walter Payton Hill in the woods is much shorter but it is super steep and takes a lot out of you.  We are going to set the timer and hit it for about 30 minutes today.  If you don't have a hill like this around where you live, find some stairs, or you can do timed mountain climbers.

1 Hill climb

20 Sumo squats
20 Upright rows
20 Swings
20 Shot Put Press 10L/10R
20 Bent Over Row 10L/10R

Repeat

Cool down, have a nice day.

9/24/11

Begin the day with a friendly voice...(you Rush fans will get that) No seriously, begin today with joint mobility and dynamic movement.  This is the link for part 2 of joint mobility by Steve Cotter. http://www.youtube.com/user/IKFFChannel?blend=1&ob=5#p/u/0/tX1j54A1A6M  This is really an essential part of the workout.  DON'T skip it.  Today sticking with the boxing theme using jump rope..

5 rounds  w/ alrap

2 minute jump rope (If you "can't" jump rope, use the time to practice and get better.  If you don't have a jump rope, get one.  Substitute jumping jacks if you have no jump rope)

10 TRX rows
10 TRX 1 legged squat
10 TRX push ups
10 TRX knee tucks
10 TRX curl / tricep extension

(If you don't have a TRX system, use body weight, cables at the gym, free weights, or rig up some rope)

Cool down, have a nice day.

9/23/11

Today, begin with joint mobility and dynamic movement.  I am mixing it up today, and am heading to the dungeon for a heavy bag workout.  I am by no means a good boxer, but I love punching the heavy bag.  It is a great alternative workout forcing you to utilize different muscle groups as well. 

10 rounds:

1 minute round of punching/kicking/kneeing/elbowing the heavy bag. If you don't have a heavy bag, you can shadow box, or use resistance bands and punch for 1 minute.

2 Turkish Get Ups L/R

No rest.

Cool down, have a nice day.

9/22/11

Today we are going to do a bit of a mixed bag.  Snatches, rope climbs, hops, crawls, push ups etc.. Begin with joint mobility and dynamic movement. The workout is a mix of cardio and strength.  We will be combining cardio, strength and endurance for both phases.


Phase 1

20 sets of 15 seconds on / 15 seconds off
Snatch  (Try and be consistent each time with the amount of reps, but try and push yourself for that one extra rep each time)

Phase 2

5 rounds
Rope climbs (If you don't have a rope, do 10 pull ups)
25 yd (bear crawl, frog hop, alligator walk, scorpion hop left, scorpion hop right)
10 Burpees
25 Bicycle crunch

Cool down, have a nice day.

9/21/11

After several tough days of training, today we are going to the yoga mat.  So your warm up will be a part of your practice.  Use today to work out the kinks, get a good stretch, and a good sweat.

Namaste..

9/20/11

Today we are going back to basics.  No thinking, just doing.  High volume, little rest, and lots of sweat.  So begin with joint mobility and dynamic movement.
If you are new to this blog please refer to my teacher Steve Cotter's video.  http://www.youtube.com/watch?v=gb6alw-gBIg&feature=relmfu This link goes into detail about joint mobility and warming up prior to exercise.  Please watch it.

2 Minute Drills

2 minutes of work/30 seconds rest
2-3 rounds

Swings
Figure 8 / Static Hold
High Pulls
One legged dead lift
Snatch

Cool down, have a nice day..

9/19/11

Great job yesterday to all who participated at FIST and elsewhere to support reps for the cure.  Begin your workout today with joint mobility and dynamic movement.  Today, no equipment necessary.  All you need is a 25 yd straightaway, pull up bar or somewhere you can do pull ups, and a stop watch.

Go as quickly as you can.  Rest 1 minute after each round. 4 rounds.

50 body weight squats
25 push ups
10 pull ups (use assistance if you need it)
25 yd ladder runs
(25 yds up and back then 20 yds, 15 yds, & 10yds)

Cool down, have a nice day.

9/18/11

Today we are going to do the FIST version of the plate workout.  So begin with joint mobility and dynamic movement.  Now that the weather is changing, spend a little more time warming up to heat up your engine.

4 minutes of 30 second intervals of calisthenics (jumping jacks, mountain climbers, gorilla jacks, squats)

Use any plate you want- 10, 25, 35, or 45lbs.
20-18-16-14-12-20

presses
curls
clean and press
front squat
tricep extension
halos
axe choppers
bent over rows

25 yd sprint

Do all of the plate exercises and then sprint. 6 full rounds of plate movements and 6 sprints.  Rest 1-2 minutes in between sets.  No longer than 2 minutes.

Cool down, have a nice day.

9/17/11

Today warm up with joint mobility and dynamic movement.  We are going to do body bag and body weight combos.  Love and Hate.  Pick 10 total exercises 5 body bag and 5 body weight.  Pick some you love, and some you hate.  Make sure it is even.  Then couple up one you love with one you hate.

10 reps of each exercise: i.e. 10 snap downs/10 seal push ups

3-5 rounds rest 1 minute in between rounds.

BBB snap downs/seal push ups
BBB jump squats/ring rows or bar rows
BBB spins/squat thrusts
BBB doughnut swings/sit outs
BBB press/Cossack squat

Cool down, have a nice day.

9/16/11

Easy one today.. Rest...

9/15/11

Begin today with joint mobility and dynamic movement.  Grab a broom stick or something of that nature and hold it over your head, spread your feet shoulder width apart and squat.  This will prepare you for what we are going to tackle today.  Take a couple of minutes to do this breathe out on the way down to get deep into the squat.  Also, focus on keeping your hands from coming forward.  You can practice in front of a wall to keep your form from breaking down when squatting.

25 minutes amrap

8 barbell power snatch/OH squat (snatch the weight overhead then squat return the bar to the ground, repeat) You can use dumbbells or kettlebells as well.
8 burpees
8 jump pull ups
400m run

Cool down, have a nice day

9/14/11

Warm up with joint mobility and dynamic movement.  Today is another simple but very effective workout.  Long cycle clean and jerks.


Set 1

6 minute set  120 reps max
1 arm clean and jerk

rest 4-5 minutes

Set 2
ladders with double bells.  Take 30-90 seconds rest in between each set.

3-5-7-9-11-13-15-13-11-9-7-5-3

Easy 1 mile run

Cool down, have a nice day

9/13/11

Today we are going to do some HIIT (High Intensity Interval Training) training.  Warm up with joint mobility and dynamic movement.  Try and make each work set as high energy as possible.  Really go as hard as you can.  These circuits are designed to push your cardio, strength, and most of all mental toughness.  So give it all you have and you will feel great!!

25 seconds on 5 seconds off
5 exercises 25 sets = 5 rounds

Round 1

Ropes :
waves standing, waves kneeling, waves up and down-going from standing to kneeling while ripping ropes, corkscrews, alternating waves.

Ukrainian Dead Lift
Man makers
Ab wheel
Push ups

Round 2

Ropes (see above)
BBB jump squats
BBB snap downs
Hanging Leg lifts
BBB Burpees

Cool down, have a nice day

9/12/11

Today to work the kinks out, we are going to do a simple yet very taxing workout.  Begin with joint mobility and dynamic movement to get the blood going.  Very proud of the group yesterday who came to the creek run.  It was challenging and hopefully fun.

Set the timer for whatever you like, today I am going to do 20 minutes.  I try and get as many as I can on one side before I switch arms.  Then I alternate arms each rep after that. 

Turkish Get Ups w/ 24kg bell

Followed 1 mile run (hard)

Cool down, have a nice day.

September 11, 2011

Today we reflect, remember, and respect all of those who have given their service and lives in the name of freedom.  It is because of their sacrifice that we get to gather at FIST.

Warm up with joint mobility and dynamic movement.

Today we are heading into the woods for a creek circuit and farmer's walk.  If you don't want to do the Mike Rowe workout, stay dry and get a team together and do a farmer's walk.  Hill climbs, alligator walks, push ups, army crawls, sumo squat/upright rows and bumbling through the mud are on the agenda.  The key is to enjoy yourself, and enjoy being with your team.  Remember freedom isn't free.

Cool down, and tell the people in your life you love them.

9/10/11

Begin today with joint mobility and dynamic movement. We are going to do ladders up and down today.  So that is going from 1 rep to 10 reps and from 10 reps down to 1.  I try and hit the whole body during these workouts. When doing these types of high rep / no rest workouts there is a tendency to just try and get through it as fast as possible.  I really want you to focus on not letting your form break down.  Mentally, this is a challenging go, but very rewarding and builds tremendous stamina and strength.

2 rounds
rep cycle: 1-10, 10-1

Push up
SCDL
Double clean
Double push press
Double bent over row
Squat thrust
Double snatch

Cool down, have a nice day.

9/9/11

Warm up with joint mobility and dynamic movement. Simple workout  today.  Max out on everything.  Go until your form breaks down.  All we are using is body weight.  Be honest with yourself about that too.  So after a good stretch, get started.  With the exercises that have time limits, no rest, reps have to be continuous.  No stopping.

Push ups (go until failure)
Pull ups (go until failure)
Dips (go until failure)
Squats (go until failure 2 minute time max)
Plank (go until failure 3 minute time max)
Burpees (go until failure 5 minute max)


1 mile timed run

Cool down, have a nice day.

9/8/11

Warm up with joint mobility and dynamic movement.  Today is going to be one long set of several exercises and try to complete them as quickly as possible.

30 steps of walking lunge (each leg w/ body weight)
30 BBB snap downs
30 Two handed swings
30 push ups
30 Full body crunch
30 BBB jump squat
30 Snatches (15L/15R)
30 Kettlebell pull overs
30 BBB reverse curl
30 1 arm thrusters (15L/15R)

1600m indian run

Set your clock and see how quickly you can get through the 300 reps.  Do not continue until you have completed each exercise.  If you have to take a break, that is fine, just try your best to finish strong.

Cool down, have a nice day.

9/7/11

After several hard lifting days, time to unwind all of that tension with yoga.. Find a class, tv show, or dvd and get a really good stretch today.

Namaste..

9/6/11

Begin today with a really good warm up of joint mobility and dynamic movement.  Yesterday was a bit of a meat grinder.  Work those shoulder joints and neck well.  We are going to use clubbells and bodyweight today, but you can substitute dumbbells or kettlebells if you don't have access to them.

5 exercises 3-5 sets 20 reps each

20 clubbell pull over / squat / 20 crunches / 5 pull ups
20 clubbell halos 10L/10R / 20 crunches / 5 chin ups
20 clubbell swings / 20 crunches / 5 pull ups
20 clubbell thruster / 20 crunches / 5 chin ups
20 clubbell snatch / 20 crunches / 5 pull ups

Cool down, have a nice day.

9/5/11

Well, we wore out the sled yesterday.  Today, is our version the the Kettlebell Olympics.  We are going to a modified version of the KB pentathlon.  We are going to do most of the exercises, but I substituted swings for push press, as we are going to do clean and press as well as jerks.  Warm up well with joint mobility and dynamic movement, and do your best.

The events are:
All are for six minutes or until you have reached the max reps.  5 minute rest in between sets.
Cleans max 120 reps
Long cycle clean and press 90 reps
Snatch 100 reps
Swings 200 reps
Jerks 120 reps

Remember, it is a competition against yourself.  Take care of your hands, and have fun.

Cool down, have  a nice day.

9/4/11

Going to try and have some fun today.  In my neighborhood, I have an awesome hill.  The workout is another simple but effective cardio/endurance/strength go. Warm up with joint mobility and dynamic movement.  Don't skimp on the warm up, you will need it. 
This is a great team workout.  Use manageable weights because you want to be able to continue for multiple rounds.  If you don't have a team or a partner, you can still do this just modify the length of your course.  Our course is about a half mile.

Heartbreak hill push, carry, & pull

wheel barrow walk jog
farmer's carry jog
sled pull jog

Cool down, have a nice day.

9/3/11

Today is animal day.  We are going to do several movements in conjunction with "animal" movements.  Warm up with joint mobility and dynamic movement.  This workout is going to be a long set of different combos and you will have an allotment of time to complete the round and if you do, keep going..

Each round is 6 minutes.  Work for 6 minutes, then rest for 1 minute. 4 rounds of work + 4 rounds of rest = 28 minutes.
Round 1
10 renegade row 5L/5R / 10yd frog hop
10 double front squat / 10 yd bear crawl
10 plank up downs / 10 yd duck walk

Round 2
10 snatch L/R / 10 yd alligator walk
10 SCDL /  10 yd kangaroo hop
10 Russian twist / 10 yd scorpion hop

Repeat round 1 & 2 as rounds 3 & 4

Cool down, have a nice day.

9/2/11

Today is an easy one.. Rest..

9/1/11

Warm up with joint mobility and dynamic movement.  Today we are going to mix it up a bit with tires, clubbells, body weight, kettlebells, and body bags.  Just the whole kitchen sink.  It will be a good strength and endurance go.  We will split sets between timed and reps to stay on our toes.

timed team tire flips
clubbell squats/pull over (reps)
kettlebell snatch (time)
BBB snap downs (reps)
kettlebell press (time)
pull ups (reps)
BBB high pulls (time)
push ups (reps)
pull ups max

time: 2-3 minutes
reps 20-30

Cool down, have a nice day.