physical. 01/31/11
20 DB, KB, barbell thrusters
20 360 situps
20 DB, KB, barbell military press
20 360 situps
500 jumprope
20 DB, KB, barbell thrusters
20 360 situps
250 jumprope
*perform a short test run to determine weight- press should be less than thruster, weights on both should be heavy enough to demand set breaks
physical. 01/29/11
3-3-2-1 Turkish Get Up*
*numbers represent reps on each arm, each round
*scale up weight each round & finish with a 1-rep max
*if 1RM is reached with form, stability & lockout intact, do more
then:
40 box jumps
20 slam ball
then:
go home & make one of these:
TREATS!
physical. 01/28/11
30 second rounds of:
- OH walking lunge- 45lb. plate M, 35lb. plate W
- Airdyne sprint
- straight arm bar hang
- KB swing- 55lb. M, 35lb. W
no rest between stations or rounds
x 6
physical. 01/27/11
Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
Sledgehammer
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
then:
Max reps in 1 minute of 2-hand tire smash, alternating minute work & rest with partner
Macebell
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
- virtual shovel/ gravediggers
Kettlebell
- create 3 motion complexes using slam dunk, wall ball substitute, & KB flips combined with regular motions
ex. slam dunk, 1-arm high pull, snatch. or: wall ball sub, catch one hand, 1-arm swing, snatch.
6 minute round @ each station followed by a 3 minute round @ each.
3 minute round is max reps of something you made progress on today.
physical. 01/26/11
5 max weight KB swings (chest height)
15 30lb. W/ 45lb. M goblet squats
x 3
then:
:45 second Airdyne sprint
x 1
both sets in order x 3
(9 total rd. 5/15, 3 total rd. Airdyne)
physical. 01/25/11
“Pace Horse”
3 groups
Leaders:
- alligator crawl up & back (approx. 40 yds.)
Followers:
Station 1- hip-ups, TGU pillar holds (no weight), levitated lunge hold
(2 rounds each motion- switch legs/ sides by round, not during)
Station 2- OH squat w/ PVC or bar only
When all in lead group finish crawls, rotate in order on to stations 1 & 2.
6 rounds
physical. 01/24/11
40 KB snatch
20 pullup (jumping is 2:1)
x 2
then:
50 abmat offset situp
12 TGU- 6L consecutive, 6R consecutive
Goal of the day is to set the weight down as little as absolutely possible, while maintaining form, during snatch & TGU.
Pick a weight you know you can manage and push yourself to finish the larger sets uninterrupted.
victual.
Needed:
- medium sized saucepan
- 3-4 medium sized apples (not those grotesque head-sized ones)
- 1/3-1/2 can coconut milk
- 1/3 cup chopped walnuts
- 1/3 cup sliced almonds
- cinnamon
- nutmeg
- cocoa powder instead of nutmeg if you’d like
Total prep & cooking time: 38min, 54sec. (Do your mobility work while boiling the apples)
Cut apples into small pieces with a machete’ or other exotic knife & throw in boiling water. (Don’t really throw them, because boiling water is often hot.)
Leave boiling on med/ high for 12-15 minutes until apples are soft but not total mush.
Drain remaining water.
4 apples= about 1/2 can coconut milk, 3 apples= about 1/3.
Pour coconut milk over apples and blend in nuts, cinnamon, and nutmeg.
Stir a lot, and let sit covered for 10-15 minutes on no heat.
Once it sets up, mix again, taste, and add whatever you missed spice-wise.
Also, coconut milk from the can- not the coconut milk in the 1/2 gallon container. That stuff is great, but not for this.
Contains:
- carbohydrate
- fat
- etc.
physical. 01/22/11
100 x 2
After a thorough warm-up, pick 2 motions that recur in our curriculum and perform 100 uninterrupted reps of each with meticulous form, smart, steady breathing, and a strong pace.
- Pick one motion in which you are confident and fast, and another that you truly struggle with.
- A partner will time you & count your reps.
- Substandard reps will be identified by a simple request to “adjust”.
- To ensure quality reps, subsequent reminders to adjust on the same motion each incur a 10 rep penalty.
physical. 01/21/11
For 20 minutes:
12 DB pushup row
8 185lb. M/ 135lb. W deadlift
12 elevator situps- 6L, 6R*
*weight elevator with sandbag, KB, mace, medicine ball, or any other implement that forces you to stay centered & upright.
mental.
“The true science of martial arts means practicing them in such a way that they will be useful at any time,
and to teach them in such a way that they will be useful in all things.”
Miyamoto Musashi
The idea of “transferable concepts” doesn’t just refer to the physical relationship of the high pull to your rowing technique, but the ability to take the skills, concepts, and awareness that you have gained in one realm or context and apply them to many others.
I have never been one to leave things in the small box I’ve often learned them in, and if nothing else, looking at a narrow picture with wide eyes has led me down many paths (both good and bad) that I would not have otherwise discovered.
Our self-awareness grows from exposure to such paths; our physical practice and the mental preparedness it yields often assists us in walking them with an unshakable confidence.
physical. 01/20/11
Thursday noon class each week is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
Sledgehammer
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
- hard, fast 2-hand tire smash & L to R switches
Macebell
- mace flips
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
- virtual shovel/ gravediggers
Kettlebell
- hand-to-hand swings & taps- same hand catch, opposite hand catch
- slam dunk progression
10 minutes each station
physical. 01/19/11
On the minute for 8 minutes:
- 10 360 situps
On the minute for the next 8 minutes:
- 14 OH lunges (barbell, KB, weight plate, offset mace, DB)
*If you finish your reps before the minute is up, breathe, rest & get ready to go again.
If not, keep working.
Today, rest is earned with effort & efficiency.
cool down:
http://robbwolf.com/2011/01/19/nutritional-relativism/
victual.
Cashier: “Wow. Is this all you eat?”
Me: “Well, no. I eat many other things as well.”
Cashier: “I mean, like, fruits & vegetables and stuff.”
Me: “Mostly, yes. Why do you ask?”
Cashier: “Well, you would save a lot more money if you ate some other stuff too. None of this is on (the grocery stores discount plan).”
Me: (In my mind) “Oh, I’ll save big in the long run, don’t you worry…”
The last line was in my head, the rest is 100% true.
Meat, fish, fruit, vegetables, nuts, seeds, little starch, no sugar…
and no “junkfood consumption encouragement” discounts…
physical. 01/18/11
15 minute sprint of:
5 bodyweight row
5 burpees
50 jumprope
count sets (5, 5, 50= 1) breathe smart, move fast.
Burpee.
physical. 01/17/11
20 FRHP @ 80% of 1RM
40 jump squats
20 FRHP @ 60% of 1RM
60 KB swings
20 FRHP @ 40% 1RM
80 abmat offset situp
“FRHP”= full range high pull
“1RM”= 1 rep max
There is probably an Airdyne in a dusty corner of your gym.
Find it, brush it off, and wake it up.
Sprint, don’t jog…
physical. 01/15/11
Skill Work:
10 minutes at each of the following 3 stations:
- 2 KB cleans & snatches
- situp list*
- barbell lifting progression with dowel
*accumulate as many reps as possible of newer motions before moving to those more familiar to you
physical. 01/14/11
The way we work drinking water here at WB is that members bring in cases once or twice a month, and you can drink as much as you need any time you need during your training day at no cost.
That being said, when people leave half-full water bottles laying around that their training partners paid for… well, in fairness, they should have to “pay” for them later.
When 10 non-empty bottles accumulate on the windowsill, some sort of hybrid-burpee workout commences.
Today:
10-minute bar hang*
*every drop off the bar in the 10 minute time span= 10 burpees & 10 box jumps to be completed at the end of the 10 minutes
(the mercy killing occurs at 15 drops/ 150 burpees & box jumps)
victual.
The above is a great resource for anyone on their way into a cleaner diet or needing some new ideas if you’ve been eating well already. This site contains a thorough, well organized food list under the “Start Here” banner at the top of the site.
RE: “Paleo”
We aren’t some banner-waving lemmings following the mindless herds into the next big diet revolution.
Paleo makes sense- not only for athletes and the fitness-minded, but for people trying to stay healthy while living hectic lives and maybe not getting the ideal amount of activity & exercise.
We are big proponents of exercise, shockingly, but diet is truly the tipping point between health & sickness, strength & weakness.
For every “right” way there are two wrongs; one of the things we like about the “Paleo Community” is that they put their money where their mouths are in terms of research, data, and results.
And simply- can anyone in their right mind argue that a diet full of sugar, pasta & bread, and dairy is healthier than one without?
(We’re talking quantifiable health, not fun…)
physical. 01/13/11
Thursday noon class each week is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
Sledgehammer*
- shoulder mobility
- circular range of motion consisting of KB halo’s & club drills
- 2-hand L to R switch & 2-to-1 hand version of same
Macebell*
- static holds of heavy mace in back pendulum start position
- back pendulum to shoulder height & pullover
- front pendulum to shoulder height & shoves
Endurance**
- :30 seconds airdyne sprint
- 150m row
- 100 jumprope
4 minutes at each station, 2 times through
*alternate mace & hammer motions @ 10 or 20 reps
**alternate endurance motions in order
