10/31/11

I head back to the garage today with some great knowledge from Sincere Hogan and Chris Reed after their outstanding body weight seminar yesterday.  It is always good to remind yourself about the things that you need to work on, or how to approach your training in a different way.  So it was really beneficial for me.. Thanks guys!!  So begin with joint mobility and dynamic movement.  I learned some new warm up stuff from Chris that I will be doing/showing you soon!!

25 minutes amrap

5 tire flip
5 chin ups
10 sledge smash 5L/5R
10 yd sled push

Cool down, have a nice day.

10/30/11

Today were are going to HIIT it.. So begin with joint mobility and dynamic movement.  25 seconds of work 5 seconds to move to the next station for 4 rounds.  Pick 5 exercises and do 3 sets.

25 on / 5 off
20 intervals = 4 full rounds x 3 sets

Set 1

ropes (waves, alternating waves, corkscrews, jumping jacks)
thrusters
ab wheel
dips
ring rows

Set 2

ropes
SCDL
jump pull ups
sit outs
trx pistols

Set 3

ropes
mountain climbers
back extensions
medicine ball smash
heavy swings

Cool down, have a nice day..

10/29/11

Today we head back to basics.  One of my favorites.  2 minute drills.  Just pick 5 kettlebell exercises, single arm, set the timer for 2 minutes, and go.  Rest time is only about 30-45 seconds.  Try and get through it 2-3 times.  Begin with join mobility and dynamic movement.  Chalk up and get going!!


2-3 rounds
Single arm. Switching arms after 5-10 reps for the entire 2 minutes.  30 seconds rest in between sets

Swings
Cleans
Press
Front squat
Snatch

Cool down, have a nice day..

10/28/11

Take it easy today.. Just some joint mobility and stretching.  Nice walk with Mrs Fitz and Laila tonight..

Back at it tomorrow..

10/27/11

With Halloween looming, it is only fair that we give the El Diablo 666  workout a go.   This workout consists of 6 reps of 6 exercises for 6 rounds.  We will be using the Bulgarian Body Bag for them.  It is fast and furious but very effective.  Begin with joint mobility and dynamic movement.  Then get after it..


6 rounds
6 exercises
6 reps each
No rest

6 minutes of calisthenics

Snap downs
Over head squats
Good mornings
Donut swings
Upright rows
BBB burpees

It may not look like much, but this will put it on you...

Cool Down, have a nice day..

10/26/11

Today, I am going to hit the TRX straps and do some body weight exercises.  Feeling a little sore from long cycle, but a good warm up will cure that.  Warm up with joint mobility and dynamic movement.  I have been working on lateral movements and balance to help strengthen stabilization muscles/ligaments in my joints.  Simple things like hand stands, standing on one foot, skaters, etc.. Something to think about.

If you don't have a trx system, you can use rings, or just rope fastened to a door or something.

Jog 1 mile

5 rounds

20 pistol squats 10L/10R
20 rows
20 10 curls/10 extensions
20 knee tucks
20 chest press

Jog 1 mile

Cool down, have a nice day.

10/25/11

Warm up with joint mobility and dynamic movement.  Today we are going to do long cycle clean and jerks.  So get your wraps, sweat bands, and chalk.  Long cycle is a great bang for your buck complete body exercise, and when done for time can be particularly grueling.  You will work your entire posterior chain, abs, shoulders, quads, calves, etc.. So really don't skimp on the warm up.

Set 1
Single arm long cycle
1 minute per arm - 10 minutes
Try create a sustainable pace or you won't make it. Go out like gang busters, and by minute 4 you will be a puddle.

Set 2

5 sets of  3 reps with doubles (heavy)

Set 3

Abs

Cool down, have a nice day.

10/24/11

Warm up today with joint mobility and dynamic movement.  Today, I am hitting the playground for a good body weight exercise routine.  I will break up the monotony of just running by doing sets of push ups, sit ups, bear crawls, monkey bars and army crawls.  Plus there is a great hill to do some sprints up and down.  It is a good cardio workout.  If you are at a track, run the steps in the stands as well.  So be creative, and most of all keep it fun.

Jog to the playground 1 mile

25 mins amrap

1 hard lap around the soccer field
monkey bars (back and forth)
10 pull ups
20 push ups
20 sit ups
10 dips

Jog back home 1mile

Cool down, have a nice day.

10/23/11

Today, we will hit the barbells and do some Olympic lifts and a bit of walking.  Warm up with joint mobility and dynamic movement.  Still getting outside as much as possible before it really gets cold.  Today is just as much a mental exercise as a physical one.  Happy place time..

(If you don't have access to barbells, use kettlebells or dumbbells)

5 rounds

50 yd farmers walk
5 barbell snatches
50 yd farmers walk
5 barbell power cleans
50 yd farmers walk
5 box jumps
50 yd farmers walk
5 barbell dead lifts
50 yd farmers walk
5 burpees

Cool down, have a nice day.

10/22/11

Good morning!!! Forced myself to stay in bed until 6am today.  Sometimes you have to take the extra rest when you can.  Simple workout out today, a little running and some kettlebell lifting.  Warm up with joint mobility and dynamic movement.  Focus on warming up the hips, shoulders and low back.


25 mins amrap
10 2 hand anyhows
50 yd jog
50 yd sprint

This photo is me performing a 2 hand anyhow, but I have provided a video link below of my teacher Steve Cotter doing them.  Obviously, we will not be using 32kgs in each arm, but watch his control and deliberate movements.

http://www.youtube.com/watch?v=7A4J_PfP2tU


Cool down, have a nice day.

10/21/11

Today, begin with joint mobility and dynamic movement.  We are heading to the basement for the get up /heavy bag workout.  It is a great sweat, and one those sneaky hard workouts.  El Diablo will be there to monitor the clock and coach me up, using 32kgs for get ups.

10 Rounds
1 minute of punching/kicking/kneeing/elbowing/take down shots on the heavy bag
2 TGUs R/L (heavy)

For those who aren't familiar with the Turkish Get Ups (TGUs)

http://www.youtube.com/watch?v=uGRBvom4Zrw

Cool down, have a nice day

10/20/11

Today begin with joint mobility and dynamic movement.  Hopefully you took advantage of yesterday and did some recovery yoga, qigong, or stretching.  Today we get right back into it.  Clubbell/kettlebell combos.  It is a great grip, strength, and endurance workout.

3-5 rounds
Rest 1 minute after each round

20 Clubbell thruster/ 2 handed kettlebell swing
20 Kettlebell snatch 10L/10R/ clubbell halo
20 Clubbell swipes/ 2 handed kettlebell swings
20 Kettlebell snatch 10L/10R/ clubbell drop step lunge
20 Clubbell front swing/press/ 2 handed swing

This is a good workout to do with a partner, but solo is fine as well.

Cool down, have a nice day.

10/19/11

After the last 4 days of training, I am feeling a bit beat down.  So I am going to do my Gaiam Qigong dvd.  It is about an hour.  For those who aren't familiar with Qigong check out this general wikipedia description. http://en.wikipedia.org/wiki/Qigong   It is a tremendous way to revitalize your body especially if you are feeling run down and beaten up from exercise or work.   Also, for a visual, you can watch this video. http://www.youtube.com/watch?v=E-EA86oKkPs 

Cool down, have a nice day

10/18/11

Happy Birthday JZB!! Today is another simple workout. "It's just one exercise, one rep, 100 times."-S.Cotter
So start with joint mobility and dynamic movement.  Then just a quick 3-5 minute set of calisthenics to get a sweat going.

100 reps of man makers
10 sets of 10 w/ double kettlebells
30 second rest in between sets

You can add the renegade row as well, but be careful that you keep you balance and don't roll over on the kettlebells that could cause major wrist injuries.

Cool down, have a nice day.

10/17/11

Warm up today with joint mobility and dynamic movement.  Today will be another simple yet effective workout.  All body weight and running.  I get bored just running for distance, so I like to break it up.  Short and to the point today.  So here we go.

Run 400m or 1/4 mile
25 push ups
50 cossack squats 25L/25R
10 pull ups

15 ab wheel (no ab wheel, no problem do leg lifts or knee tucks)

8 rounds

Cool down, have a nice day.

10/16/11

Today we begin with joint mobility and dynamic movement.  We will be using the Bulgarian Body Bags today.  So be prepared to have your grip and will challenged.  Also, to further today's test we will be hitting the ropes.  A nice 15 foot rope climb just to burn the heck out of your grip.  Finally a short shuttle run.  The reps are short with the bag, but it will still be a great challenge.

5 rounds

10 reps each 

Spins 5L/5R
Lunge/OH press 5L/5R
Lateral arm throw 5L/5R
OH squat
Pull overs
Good mornings
Snap Downs
Full Sit up with the bag

15 foot rope climb
Shuttle run

Cool down, have a nice day.

10/15/11

Warm up with joint mobility and dynamic movement.  Today endurance and strength.  If you don't have a team than go for reps.  If you don't have a sled, run a shuttle run.  My crew this morning will all switch based on the person pushing the sled.  So, if you go slow, the set lasts longer.  If you go fast, the sets are shorter.  Still the workout is non stop blender of fun. 

30 minutes

50 yd sled push
20 plate clean and press
50 double waves with ropes (if you don't have ropes do 15-20 burpees)
20 kettlebell swings
20 triple crush (curl, press, tricep extension)
5 barbell snatch

Cool down, have a nice day.

10/14/11

Light Day today. Warm up with joint mobility and dynamic movement. Trail jog, long dog walk, or an easy jog.  Stop along the way and throw in some squats and push ups.  Find a branch and do some pull ups.  Otherwise get a sweat going and enjoy being outside.

Cool down, have a nice day.

10/13/11

Warm up with joint mobility and dynamic movement.  Today we are going to do the 100s workout.  You complete 100 reps of each exercise before you move on to the next one.  It is done with a single kettlebell.  How you break up the reps is up to you, but the total number of reps has to equal 100 (not 100 per arm, 100 total).  The added element is 10 burpees after each set.  So pick 5 exercises and hit it.

 30-60 rest in between sets

High pull
10 burpees
Front squat
10 burpees
Clean
10 burpees
Press
10 burpees
Snatch
10 burpees

Cool down, have a nice day.

10/12/11

Simple today.. Hit the yoga mat. It has been 4 tough days of training in a row, time for a recuperative yoga session.  Get a good sweat and a good stretch.  The following link is a great sequence, and is pretty challenging.
http://www.youtube.com/watch?v=hWhTRSUkxbY&feature=related .

Namaste..

10/11/11

Today we are going to do 1 minute circuits. 45 seconds of work and 15 seconds of rest.  During that 45 seconds push as hard as you can.  Begin with joint mobility and dynamic movement to get the kinks out of your system.  Then 2-3 minutes of calisthenics to get the sweat started.

3 sets of 10 rounds
45 seconds on / 15 seconds off

Set1 (go through this twice)

airdyne bike sprints
medicine ball smashes
double thrusters
full body crunch
2 handed swing

Set 2

sled push
tire toss
sledge smash
walkouts
double cleans

Set 3

burpees
tire flips
wheel walks
bent over row
power snatch

Cool down, have a nice day..

10/10/11

I want to thank everyone who participated in yesterday's creek run. I hope you all had fun.  The storm drain circuit is our next piece of fun..  That came to me yesterday.  Anyway, back to today.  Warm up with joint mobility and dynamic movement.  Back to the dungeon.

Swing/Turkish Get Up combos

Do 5 sets (no rest), take a 1 minute rest, and do 5 more.  Total work 400 swings and 100 get ups.

20 swings R / 20 swings L
5 get ups R / 5 get ups L

Cool down, have a nice day.

10/9/11

Warm up with joint mobility and dynamic movement. Then hit the trails for the final creek run of the year.  There are always surprises and fun.

Remember, it isn't how fast you go, it is finishing that counts...
Cool down, have a nice day.

10/8/11

Warm up with joint mobility and dynamic movement. Yesterday was a rest day, so you should be raring to go this morning.  Enjoy this Indian Summer weekend.  Today we get to play with our new toy, the dog sled..  I made one out of old swing set parts, but alas after many trips up heartbreak hill it had to be retired.  So today, we will pay respect and break in the new one..

4 periods.. 7 minutes long amrap.  Rest 1 minute.  Then repeat 3 more times

25 yd dog sled push (if you don't have a dog sled use a wheel barrow with kettlebells in it)

25 yd dog sled rope pull or backward wheel barrow walk  (if you don't have 100 ft. of rope, go to Home Depot or boat store and get regular old rope, it is pretty reasonable, and tie it to a milk crate with weights)

8 barbell or kettlebell power cleans
8 chest to bar or push ups
8 BBB snap downs
8 barbell or double kettlebell snatch


Cool down, have a nice day..

10/7/11

Today.. easy jog, walk the dog, rest and get ready to kill it this weekend....

Have a great day..

10/6/11

Almost everyone seems to be thinking about Apple founder Steve Jobs today and rightfully so.  He was a true visionary.  Sadly, his life was cut short by that insidious disease pancreatic cancer.  Most people know someone or someone's family that has been afflicted with these horrible diseases.  Think about them today and take care of yourself.   Let's find the cure to kill cancer in all of its forms!! 

So today we warm up with joint mobility and dynamic movement.  Think about those who would give anything to be able to exercise, walk their dog, or play with their kids whatever you want.  Just take the time to reflect.

Set 1

Constant reps of  2 handed swings (10 throughout ) and ascending burpees (10 swings-1 burpee, 10 swings - 2 burpees, all the way up to 10 burpees)

10 2 handed swings / 1 burpee - 10 burpees

Set 2

Constant reps of  snatches (10 throughout 5L/5R) and ascending sit outs

10 snatch / 1 sit out - 10 sit outs

Set 3

Constant reps of lunges (10 throughout 5L/5R) and ascending leg lifts

10 lunges / 1 leg lift - 10 leg lifts

Set 4

Constant reps of jerks ( 10 throughout with doubles) and ascending jump squats

10 jerks / 1 jump squat - 10 jump squats

Cool down, have a nice day.

10/5/11

Warm up today with joint mobility and dynamic movement.  Today is very simple, all you need is your own body weight, a pull up bar, and a jump rope.  So after you are warmed up have at it.

10 rounds (no rest)

1 minute jump rope
5 pull ups
5 burpees
5 box jumps
5 dips
5 ab wheel

Super simple, but believe me it is a good sweat.

Cool down, have a nice day.

10/4/11

A little chill to the air this morning, warm up with joint mobility and dynamic movement.  Today we are doing a HIIT (High Intensity Interval Training) workout featuring everyone's favorite.. The ropes.. So button it up and lets HIIT it..

3 Rounds of  16 sets

25 on / 5 off

Set 1
Ropes (double wave, alternating wave, corkscrews, kneeling waves)
Clubbell halos
Clubbell pull over / squat
SCDL (suit case dead lift)

Set 2
Ropes
2 Hand swing
Sumo squat / upright row
Chest to bar

Set 3
Ropes
Renegade row
Leg raises
BBB snap downs

Cool down, have a nice day

10/3/11

Today is going to be a strength day, so warm up well with joint mobility and dynamic movement.  Spend the extra time to get a bit of a sweat going.  Short reps, longer rest and heavier weight today.  In the beginning of the workout, you will feel fine and ready to go quickly, but take the time in between sets you will need it for later rounds.

6 sets of 3 reps each (3 medium weight / 3 heavy)
1-2 minutes rest in between sets

Dead lifts 
Power cleans
Power snatch/overhead squats

3 sets:
Max weighted pull ups
Max weighted dips

Cool down, have a nice day.

10/2/11

Warm up with joint mobility and dynamic movement. Yesterday was a full body killer, and today we will work all of that lactic acid out again in a different way.  Quick 4 minute round of calisthenics with 30 second intervals and then get after it.  Map out a good half mile track at a park, where you live, or at a HS track.  I like my neighborhood due to the elevation changes both severe and subtle.  Also, running in a circle on a track is boring to me..

4 rounds

800m run

20 Sit outs
20 High knees
20 Push ups
20 Plate clean and press
20 Crunches

Cool down, have a nice day.

10/1/11

Warm up today with joint mobility and dynamic movement.  Then do 4 minutes of calisthenics in 30 second intervals to get the sweat going.  Chalk up the hands, put on the sweat bands, and get ready for the meat grinders.

Use one kettlebell or dumbbell
2 minutes rest in between sets
8 reps each  R/L

Set 1:
Swing
Clean and Press (C&P)
Swing
Clean and Front Squat (C&FS)
Swing
Russian twist
Swing
Snatch
Swing

Set 2:
C&P
Swing
C&P
C&FS
C&P
Russian twist
C&P
Snatch
C&P

Set 3:
C&FS
Swing
C&FS
C&P
C&FS
Russian twist
C&FS
Snatch
C&FS

Cool down, have a nice day.