its only an hour...

30 seconds work, 30 seconds "rest" wherein one must complete a work assignment,

1. split jump
2. rt plank
3. FLR
4. tuck hang
5. l plank
6. ghd situp
7. v sit
8. 18" step up
9. slosh pipe hold
10. push press @ 2x20#

rest assignments:
r1. 5 pushups
r2. 10 squats (jump if you got'em)
r3. 10 atomic situps
r4. 6 pushups
r5. 10 jump squats
r6. 10 atomics, last round was 30 atomics.

grand total:
60 minutes, 30 work, 30 "rest" comprised of 110 pushups, 200 jump squats and 220 atomic situps.

20090727:0800

"louder than 10 (aka 11)"

5x ball slam
10x pushup
15x KB swing

11 rounds

d: 11:23
-b: 14:12
k: 17:02
ds:18:48

2x10 (each side) floor wipers @ bar or 135#

sadism and a stopwatch.

20090725:0800

no warmup

10x 20 second work, 10 second rest (5 minutes) of the following:

squat
pushup
atomic sit-up
flutter kick
split jump
burpee

no additional rest between stations, 30 minutes of fun.

weight.

warmup:

5x pullup
5x ring dip
5x pushup
5x squat

3 rounds

workout:

heavy lifting:
work up to max DL, 345 came up with out much problem, 375 made it to mid shin, i think its my new goal...

pulled 1 front squat @ 275, but not very well, the 5 at 205 felt solid and i think i will keep it there for a bit...

Castaneda, through some filters...

we are all born, live, and die.
our past is just that. past. over. un-changeable. more than that, if you are reading this, your past worked. you are alive, your history buts right into that chair you are sitting in and because of that, it was a good one. regardless of hurts or mistakes, your past got you to where you are, and should be honored. we can honor our past by remembering it, not whining about, not mourning, just remembering. to look objectively, to show respect by learning the lessons available, by not making the same mistakes.

that settles the past, time for the future.

everybody dies. no surprise there. if every road leads to the same destination, then how do you decide which one to take? when the only variables are the scenery and the speed in which we arrive? if the president and the hobo, the priest and the rockstar all end up in the same dirt, how do we take measure of their lives? more importantly, how do you take measure of their lives? for that is the only thing that matters. castenada called it the path of heart, the driving force, the passion of each individual. we can not change the past, and every possible future ends with death, so each person must find out what drives them, must discover how they measure the worth of a life, and must work to live that ideal. walk your path, the rest is easy.



warm up:
5x snatch+windmill (right and left)


progression:
10x gym sprints, blue band
max pushups/FLR
12#med ball partner slam (2 rounds)

DB complex, max reps in 2 minutes, rest 1 minute, 3 rounds, 2x20#

6x curl
6x press
6x hi-pull (from ground)
6x FSPP
6x bent over row
6x upright row
6x FSPP

requiem for an art show.

so, i missed workouts since tuesday because of an art show, in the last 5 days i have worked near 70 hours (including travel time) and probably slept less than 30. and that is enough complaining.

warmup:
3x10 headcutters @ 62#
3x10 split jumps

workout:

DB complex

6x curls
6x strict press
6x hi pull (from the ground)
6x front squat push press
6x bent over row
6x upright row
6x front squat push press

max rounds in 2 minutes, rest 1 minute, repeat. 3 full sets (2 minutes work, 1 rest, 2 work, 1 rest, 2 work)

then

2 minutes one-handed KB swing @ 53# (switch as necessary, no setting down)
1 minute rest
2 minutes KB snatch @ 53# (switch as necessary, no setting down)
1 minute rest
2 minutes goblet squat @ 53# (no setting down)

then

Dead Lift form practice

3 sets of 3 singles @ 225#. hyper-vigilant with form, bad form = 10x reps of good form with the bar, although no one needed the penalty. good work.

days...

better the demon which makes you improve than the angel who threatens.
-proverb

you cant look good and improve at the same time.
-gym jones

20090713:0800

warmup:
5 ring dips
5 pull ups
5 push-ups

3 rounds

2x10 body rows

workout:
3 way 1-6 step up ladder 4x44# kb racked

clean practice.

8x tire flip + jump in & out
80yd farmers carry @ 2x60#

3 rds

1. FLR on rings
2. v-sit
3. right plank
4. left plank

45 seconds at each station, 15 seconds to switch stations, 2 rounds


20090714:0800

warmup: box jumps, good morning, body rows...

workout:

"the balls"

25 heavy KB swings (71#)
25 atomic sit ups
25 whip smash
25 atomic sit ups
25 box jumps @ 24"
25 atomic sit ups
25 ball slams @ 25#
25 atomic sit ups
25 good mornings @ 75#
25 atomic sit ups

farmers carry 2x60# 100 yd
shoulder carry @ 100# 2x50yd

clean + front squat + push-press @ 75#
2 triplets every 30 seconds for 10 minutes.

rain day...

warmup:

10x heavy KB swing + 90 second front plank

3 rounds

rainy day workout:
30 seconds work / 30 seconds rest to do prescribed reps

1. GHD plank
2. weighted step up @ 18" (r1 2x44# kb, r2 & r3 2x53#)
3. slosh pipe overhead hold
4. FLR on rings, feet higher than hands
5. v sit
6. r. plank
7. l. plank
8. dead hang from rock rings.

3 rounds, r1 rest = 10x squat, r2 rest = 5x pushups, r3 rest = 10x atomic situps

cooldown w/ heavy SOTS press (find the heaviest you can do w/ good form, 5x each side) 53#kb, 44# for reps.

we need a bigger space...

promise.

never promise, even by implication, without fulfilling your promise.
the only acceptable alternative to completing an undertaking id to over-fulfil it.
to betray any promise, explicit or otherwise, will harm you more than it can harm anyone else.

~Idries Shah


warm-up:
pull ups, med ball games

workout:

20x ball slam - deck squats + 45yd bear crawl + 20x pull-ups
15x ball slam - deck squats + 45yd bear crawl + 15x pull-ups
10x ball slam - deck squats + 45yd bear crawl + 10x pull-ups
5x ball slam - deck squats + 45yd bear crawl + 5x pull-ups

15 rounds: push press w/ bar, 20 seconds work/10 seconds rest, bar may not be set down during rest

pull-up ladder 1-7

-b: 12:06 (25# med ball)
c: 21:45, did double weighted sit ups (40,30, 20 ,10 @ 25#) and burpees
JH: 14:06, 15#med ball, half pull-ups, half burpees
j: 14:10, 20# med ball

20090707:0800

warmup:

6 way BB complex (6x deadlift, 6x bent over row, 6x hang clean, 6x front squat, 6x push press, 6x back 6x squat, push up) with bar for form.

workout: tag-team

p1. 6 way BB complex @ 95#
p2. front plank
p3. squat hold (thighs parallel)

r1= 6 of each lift, r2=5 of each lift, 3 of each lift, 2, and then 6 again (because we are stupid like that)'

while i was helping some folks with form, the other group also did the following (which is on my menu when that group gets back together on monday)

1-6 team step-up ladder @ 18" (3-way)
p1. 2x36#
p2. 2x25#
p3. 1x53#

talk and action.

We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.

—Frank Tibolt

there is an article i read today basically stating that those who talked about doing things were less likely to actually do the thing they spoke of (http://www.newsweek.com/id/197006). they were also lawyers. there is also the saying "your actions speak so loud i cant hear what you are saying". talk is good as inspiration, to communicate ideas to make a thing happen, if it is not facilitating action, if in fact it is subverting action, well, thats why they make muzzles.



warmup:

TGU form practice
5 each side Turkish get up @71#
variations (2 handed, sandbag, etc)
deck squats

workout:
15yd racked lunged (2x53)
15yd reverse racked lunges (2x53)
3x10 1/2 TGU (weighted sit ups) @ 45#
10x KB swing @ 71

30/30 push press: 30 seconds work, 30 seconds "rest" with weight overhead
b. 25-20-15-15
k.16-0-10-12
d.17-8-9-14
c.20-21-16-12
j.10-10-10-10

30/30 squat-rest w/ thighs parallel
b.27-25-20-23
d.20-14-14-22
k.25-20-20-21
j.20-15-10-10

20090704:0800

workout:
Deadlift progression

bodyweight : 171 #

3x5 @ 175#
3x4 @ 210#
3x3 @ 245#
3x2 @ 285#
3x1 @ 325#

4x15yd tractor tire flip + jump in + jump out

now: sleep.

Kevins Birthday Workout.

Kevin's Birthday Workout!

30 seconds work, 30 seconds rest (where 5 push-ups must be done)
4 rounds

1: GHD sit-ups
2: R-plank
3: front plank
4: L-plank
5: V-sit
6: FLR on rings (feet higher than hands)
7: tuck hang (on rock rings)

tabata squats: 20 seconds work, 10 seconds "rest" thighs parallel holding 53# KB

happy-burpee

34 burpees....