In [194]:
%pylab inline
Populating the interactive namespace from numpy and matplotlib
WARNING: pylab import has clobbered these variables: ['f', 'datetime']
`%pylab --no-import-all` prevents importing * from pylab and numpy
In [205]:
from datetime import datetime
import calendar
# Generates URLS that need to be queried for workouts
def generateURL():
crossfitBaseUrl = 'http://www.crossfit.com/mt-archive2/YYYY_MM.html'
yearRange = range(2002,2005)
monthRange = ['01','02','03','04','05','06','07','08','09','10','11','12']
#monthRange = ['01']
crossfitUrls=[];
for year in yearRange:
for month in monthRange:
crossfitYearUrl =crossfitBaseUrl.replace('YYYY', str(year))
crossfitUrl=crossfitYearUrl.replace('MM',str(month))
crossfitUrls.append(crossfitUrl);
return crossfitUrls
def splitDate(date):
print date
strDate = str(date)
print strDate
mydate = datetime.strptime(strDate,'%Y%M%d')
return [mydate.year,calendar.month_name[mydate.month], mydate.day]
#Test Data, remove
#dateSplit = splitDate('20040901')
#print dateSplit[0]
#print dateSplit[1]
#print dateSplit[2]
In [206]:
# Standard imports
from bs4 import BeautifulSoup
import requests
import csv
import pandas as pd
import numpy as np
import matplotlib.pyplot as plt
In [207]:
urls = generateURL();
f = open('wods.txt','w')
with open("workouts.tsv", "w") as f:
fieldnames = ("Date", "Workout")
output = csv.writer(f, delimiter="\t")
output.writerow(fieldnames)
for url in urls:
r = requests.get(url)
soup = BeautifulSoup(r.text)
#print soup
blogBodies = soup.findAll("div", {"class" : "blogbody"})
for line in blogBodies:
#print('\n~break~\n');
workoutName = line.find("h3", {"class" : "title"})
print workoutName
if(len(workoutName.text.split()) < 2):
# Some entries only have the day and not the actual date
print "Inside NAN"
workoutDate = np.nan;
else:
#Add 20 to the year part, so Pandas can easily extract the date format
workoutDate = "20"+workoutName.text.split()[1];
print "Outside NAN"
para =line.findAll('p')
workout = "";
for p in para:
# Sometime their workouts have links and they need to be filtered for
anchorExists = p.find("a")
if (p.text=='Enlarge image') |('Post' in p.text)|('comments' in p.text)|(p.text == "") :
break;
else:
workout = workout+p.text.encode('utf-8')+'\n'
output.writerow([workoutDate,workout])
print "~~"
print workoutDate
print workout
<h3 class="title">Thursday 020131</h3>
Outside NAN
~~
20020131
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters
OR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
__________________
"Why is it that a guy with a 95 pound deadlift and 6 pull-ups
is the first to worry about developing his grip?"
- Coach Greg Glassman
Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!
<h3 class="title">Thursday 020131</h3>
Outside NAN
~~
20020131
For time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats
Perform in any order. The idea is to perform each in as
few sets as possible. All of the reps from each exercise do not have
to be completed before starting some from another exercise.
Keep track of the reps and tally the total sets to completion.
Note time to completion. Final score is total number of sets
multiplied by time in minutes to completion.
Notes:
1. One possible approach is to perform a near max set of push-ups,
go on to the pull-ups, do the same with the sit-ups, etc. After the squats,
go back to the push-ups and run through the list again finishing as much
as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!
____________________
"Great works are performed not by strength but by perseverance."
- Samuel Johnson
We've been here before, but this site is so rich with worthwhile
diet information that we've got to come back:
http://www.panix.com/~paleodiet/
<h3 class="title">Wednesday 020130</h3>
Outside NAN
~~
20020130
Row 2000 meters
Rest for 2000 meter time.
Row 1000 meters
Rest for 1000 meter time.
Row 500 meters
OR
Run 800 meters
Rest for 800 meters time.
Run 400 meters.
Rest for 400 meters time.
Run 200 meters.
__________________
"Why is it that a guy with a 95 pound deadlift and 6 pull-ups
is the first to worry about developing his grip?"
- Coach Greg Glassman
Paleo Diet recipes: http://www.panix.com/~paleodiet/list/ Cool!
<h3 class="title">Tuesday 020129</h3>
Outside NAN
~~
20020129
Complete as many rounds in 20 minutes as you can of:
Deadlift 5RM
2 Rope climb
________________
"When I try to hit home runs, my swing goes to pot."
- Dean Palmer
Mike has turned his garage into a world class strength
and conditioning facility: http://www.mikesgym.org/
<h3 class="title">Monday 020128</h3>
Outside NAN
~~
20020128
Bike ten minutes, hard.
Rest five minutes.
From a standing start, with a dumbbell, perform a Turkish Get-up.
On returning to the stand, perform five one -armed, overhead squats,
switch arms and repeat with the other arm. This is one set.
Repeat with heavier dumbbell. Perform seven sets in this manner.
Bike ten minutes, hard.
_________________
"There's no such thing as coulda, shoulda, and woulda.
If you shoulda and coulda, you woulda done it."
- Pat Riley
Read about Istan Balyi's long term athletic development model
and the ten year ten thousand hour rule to elite athleticism.
http://www.coach.ca/a-test/V8N1_e.pdf
<h3 class="title">Sunday 020127</h3>
Outside NAN
~~
20020127
Rest day
<h3 class="title">Saturday 020126</h3>
Outside NAN
~~
20020126
Rest day
<h3 class="title">Friday 020125</h3>
Outside NAN
~~
20020125
Five rounds for time of:
15 Back/Hip Extension
15 Sit ups
10 Pull ups
10 Dips
1 mile Bike
___________________
"World records are only borrowed."
- Sebastian Coe
Checkout the layout of the new CrossFit facility:
http://www.ihpra.org/imagesa/gymn.jpg
<h3 class="title">Thursday 020124</h3>
Outside NAN
~~
20020124
Three rounds of:
Jump Rope "double-unders"; 2 minutes
Rest 30 seconds.
Powerclean bodyweight, max reps, no rest.
Rest 5 minutes.
Notes:
1. If you can't double under then jump hard, high, and fast.
2. If you can't powerclean your bodyweight then use less weight (duhhhh..)
3. No rest on the powercleans implies that you don't put the weight down,
though you may pause at hang or rack.
___________________
"There are no winners, only survivors."
- Frank Gifford
High intensity weight training more "aerobic" than aerobics?
http://www.mikementzer.com/aerobic.html
This is far from a technical article; it's written by and for bodybuilders
<h3 class="title">Wednesday 020123</h3>
Outside NAN
~~
20020123
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
Rest as needed.
45 pound Push press, 30 seconds, max reps.
Rest 2 minutes.
45 pound Push press 60 seconds, match 30 second effort's rep count.
Rest 2 minutes.
45 pound Push press 90 seconds, again match 30 second effor'ts rep count.
Rest 2 minutes.
45 pound Push press120 seconds, again match 30 second effort's reps count.
Rest as needed.
Row 1 minute at sub 1:30/500 meter pace,
Row 1 minute at 2:00/500 meter pace alternating for ten minutes.
___________________
"You can learn little from victory. You can learn everything from defeat."
- Christy Mathewson
<h3 class="title">Tuesday 020122</h3>
Outside NAN
~~
20020122
20 Back squat
Rest 5 minutes
Run 800 meters
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
Run 800 meters
Rest 5 minutes
20 Overhead squat
____________________
Show me a guy who's afraid to look bad, and I'll show you a
guy you can beat every time."
- Lou Brock
An apple a day will keep the doctor away! From Cornell University:
http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html
<h3 class="title">Monday 020121</h3>
Outside NAN
~~
20020121
24 inch Box jump, 25 reps
25 Pull-ups
Rest
22 inch Box jump, 25 reps
20 Pull-ups
Rest
20 inch Box jump, 25 reps
15 Pull-ups
Rest
Repeat each of the three couplets.
Notes:
1. Complete the pull-ups in as few sets as possible.
2. Compare the time for the first three couplets to the second three
_____________________
"People who enjoy what they are doing invariably do it well."
- Joe Gibbs
The venerable Dr. Hatfield here describes his training regimen for
Evander Holyfield. The great advantage that Dr. Hatfield brought to
Evander's game is the realization that boxing is anaerobic not aerobic
sport. The periodizaton scheme was of minor import.
http://www.sportsci.org/news/news9709/hatfield.html
Sadly, what Dr. Hatfield artculates in the first three paragraphs of this
article is critical yet not understood by nearly all in the mixed martial
arts community.
<h3 class="title">Sunday 020120</h3>
Outside NAN
~~
20020120
Rest day
<h3 class="title">Saturday 020119</h3>
Outside NAN
~~
20020119
Rest day
<h3 class="title">Friday 020118</h3>
Outside NAN
~~
20020118
Complets as many rounds in 20 minutes as you can of:
Powerclean/Push-press 5RM load
___________________
âBasketball, Volleyball, Wrestling, Boxing, and Football are each by
large preponderance anaerobic not aerobic sports. Knowing and
understanding this distinction is the first step to responsible,
effective coaching.â
- Coach Glassman
<h3 class="title">Thursday 020117</h3>
Outside NAN
~~
20020117
Complete as many rounds in 20 minutes as you can of:
400 meter Run
10 Pull Ups
___________________
âFew understand the overwhelming importance of anaerobic exercise to general fitness.â
- Coach Glassman
<h3 class="title">Wednesday 020116</h3>
Outside NAN
~~
20020116
Complete as many rounds in 20 minutes as you can of:
Tabata Squats
50 Sit ups
____________________
âTraining for a fight by running twenty minutes everyday makes
perfect sense if you plan on running away from your opponent
and know youâll be getting a ten minute headstart â
- Coach Glassman
<h3 class="title">Tuesday 020115</h3>
Outside NAN
~~
20020115
Complete as many rounds in 20 minutes as you can of:
7 Bench press; body weight
1 Rope climb
____________________
âThe cost of regular extended aerobic training is decreased
speed, power, and strength.â
- Coach Glassman
<h3 class="title">Monday 020114</h3>
Outside NAN
~~
20020114
Complete as many rounds in 20 minutes as you can of:
15 Power cleans; 20 RM load
400 meter Run
___________________
âAn athlete diminished by excessive aerobic training is slow and weak.
At CrossFit we call that state, âspun-down.â
- Coach Glassman
<h3 class="title">Sunday 020113</h3>
Outside NAN
~~
20020113
Rest day
<h3 class="title">Saturday 020112</h3>
Outside NAN
~~
20020112
Rest day
<h3 class="title">Friday 020111</h3>
Outside NAN
~~
20020111
Three rounds for time of:
45 pound Front squat, 50 reps
20 Pull ups
20 Dips
Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set break it into
several with minimal rest.
3. Squat to a 10" box or platform.
___________________
"Forget about style; worry about results."
- Bobby Orr
<h3 class="title">Thursday 020110</h3>
Outside NAN
~~
20020110
Complete as many rounds in 20 minutes as you can of:
24 inch Box jump, 15 reps
20 Sit ups
Notes:
1. Give yourself one point for each round.
2. Add two points if you puke.
___________________
"It's unbelievable how much you don't know about the game
you've been playing all your life."
- Mickey Mantle
<h3 class="title">Wednesday 020109</h3>
Outside NAN
~~
20020109
1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row
___________________
"It's great to win, but it's also great fun to be in the thick of any
truly well and hard-fought contest against opponents you respect,
whatever the outcome."
- Jack Nicklaus
World Class Coaching has produced two outstanding videos on
Olympic Weightlifting. Here is their site:
http://www.worldclasscoachingllc.com/side.html
<h3 class="title">Tuesday 020108</h3>
Outside NAN
~~
20020108
Have a partner gently assist you through twenty consecutive muscle-ups.
Switch.
Repeat.
Notes:
1. The most effective spotting/assisting technique is to lift from the
bottom of the feet or about the ribs.
2. This is REALLY tough. Potentially for both.
___________________
"Luck is what happens when preparation meets opportunity."
- Darrell Royal
<h3 class="title">Monday 020107</h3>
Outside NAN
~~
20020107
Deadlift 5-3-1-3-5 reps
Run 1 mile
Deadlift 5-3-1-3-5 reps
Notes:
1. Pick challenging loads for each of the first five deadlift sets.
2. Rest as needed before and after the run.
3. Run the mile for time, i.e., hard and fast.
4. Try to duplicate the loads for the second five sets of deadlift.
___________________
"I'm proof that great things can happen to ordinary people if they work hard and never give up."
- Orel Hershiser
<h3 class="title">Sunday 020106</h3>
Outside NAN
~~
20020106
Rest day
<h3 class="title">Saturday 020105</h3>
Outside NAN
~~
20020105
Rest day
<h3 class="title">Friday 020104</h3>
Outside NAN
~~
20020104
Complete 3-5 rounds of:
800 meter Run
15 Powercleans
Rest
___________________
"Concentration is why some athletes are better than others......
You develop that concentration in training. You can't be
lackadaisical in training and concentrate in a meet."
- Edwin Moses
Interestingly, it may be that Black dominancy in long distance
running may be due to a greater reliance on high intensity training.
Surprise, surprise! http://www.pponline.co.uk/encyc/0416.htm
<h3 class="title">Thursday 020103</h3>
Outside NAN
~~
20020103
<h3 class="title">Thursday 020228</h3>
Outside NAN
~~
20020228
Move through this circuit slowly, but steadily, for as long as you can:
1 Rope Climb
4 Ring dips
10 Back Extensions
10 Sit-ups
Notes:
1. Anyone good for a full hour of movement?
_____________________
"We all choke. You're not human if you haven't."
- Curtis Strange
Cholesterol researcher
Uffe Ravnskov's "Cholesterol Myth # 4: http://www.ravnskov.nu/myth4.htm
<h3 class="title">Wednesday 020227</h3>
Outside NAN
~~
20020227
For time:
1 mile Bike
75 pound Thrusters, 20 reps
1 mile Bike
75 pound Thrusters, 20 reps
Rest fifteen minutes.
For time:
500 meter Row
75 pound Powerclean, 20 reps
500 meter Row
75 pound Powerclean, 20 reps
Notes:
1. We call this "back to back fights." Sub 7 minutes for each
is a good time; sub 6 is amazing
______________________
"Most games are lost, not one."
- Casey Stengel
Dr. Ravnskov's Cholesterol Myth #3: http://www.ravnskov.nu/myth3.htm
<h3 class="title">Tuesday 020226</h3>
Outside NAN
~~
20020226
Rest day
<h3 class="title">Monday 020225</h3>
Outside NAN
~~
20020225
Seven rounds of:
3 Deadlift
3 Bench press
____________________
"Concentration, Confidence, Competitive Urge, Capacity for Enjoyment."
- Arnold Palmer's "4 C's of playing a better golf game"
This is the second of Dr. Ravnskov's "Cholesterol Myths":
http://www.ravnskov.nu/myth2.htm
<h3 class="title">Sunday 020224</h3>
Outside NAN
~~
20020224
Three to five rounds of:
65 pound Powerclean, 20 reps
400 meter Run
65 pound Powerclean, 20 reps
Rest.
Notes:
1."Sandbag" the first and try to improve the time
on each of two to four subsequent rounds. Not easy.
2. Ladies, children, and neophytes: 65 pounds is a
fit-man's load for this workout. Reduce the weight
if all twenty reps cannot be performed rapidly,
consistently, and with fluidity.
___________________
"Any time you try to win everything, you must be willing to lose everything."
- Larry Csonka
Check out "Torson" from the official Salt Lake City 2002 website.
Spend time in the hip - front and back - deep and superficially.
Understanding the hip is the starting point for understanding all of human kinetics.
http://www.saltlake2002.com/x/f/frame.htm?u=/x/m/int/torson/TorsonComplete/TorsonMainNav.html
<h3 class="title">Saturday 020223</h3>
Outside NAN
~~
20020223
Can you perform this sequence every minute on the minute for thirty minutes?
Straight arm, straight body, straight leg pull to inverted hang on pull-up bar.
Lower to normal hang and perform 1 pull-up.
Lower to hang and pull knees to elbows.
Drop and perform 7 squats.
Drop to floor and perform three push-ups.
Notes:
1. Count total circuits completed within thirty minutes.
2. Straight-straight-straight pull to inverted hang is tough curl up enough
to more readily pull to inverted hang then extend the body and lower back
to normal hang "straightened out."
3. Incidentally, this is a whole body workout of immense practicality.
___________________
"You have no control over what the other guy does.
You only have control over what you do."
- AJ Kitt
Let's look at Dr. Ravnskov's "Cholesterol Myths" one myth at a time. Today, Myth #1: http://www.ravnskov.nu/myth1.htm Dr. Ravnskov is a world renowned authority on
the causes of coronary heart disease. Many, if not most, athletes aren't currently
concerned about coronary heart disease, but the best time to give thought to the
matter is long before becoming symptomatic
<h3 class="title">Friday 020222</h3>
Outside NAN
~~
20020222
Rest day
<h3 class="title">Thursday 020221</h3>
Outside NAN
~~
20020221
Deadlift 1-1-1-1-1-1-1-1-1-1, rep
Notes:
1. Start light - go heavy.
2. Rest as needed between sets.
3. Stretch and stay warm between sets.
__________________
"Athletics should reduce stress, not increase it."
- Mark Allen
Dr. Calvin's "Theory of Throwing and Human Evolution":
http://www.williamcalvin.com/throwing.html
<h3 class="title">Wednesday 020220</h3>
Outside NAN
~~
20020220
1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.
Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.
__________________
"You learn you can do your best even when it's hard, even when you're
tired and maybe hurting a little bit. It feels good to show some courage."
- Joe Namath
An interview with Dr. Loren Cordain an outspoken advocate of the Paleolithic Diet: http://chetday.com/cordaininterview.htm
<h3 class="title">Tuesday 020219</h3>
Outside NAN
~~
20020219
20 Pull ups
5 Dips
15 Pull ups
10 Dips
5 Pull ups
20 Dips
Notes:
1. Move quickly from pull-ups to dips then rest before next pairing.
2. Can you make two, three rounds of this circuit?
___________________
"Once you can establish an aggressive mental attitude, you can turn
your attention to correct technique."
- Tony Gwynn
Paleolithic Nutrition: http://www.direct-ms.org/paleolithic_nutrition.html
<h3 class="title">Monday 020218</h3>
Outside NAN
~~
20020218
Rest day
<h3 class="title">Sunday 020217</h3>
Outside NAN
~~
20020217
Back sqaut 3-3-3-3-3-3-3-3-3-3, reps
Pace as needed.
________________
"No matter how good you are there's a lot of luck involved."
- Reggie Miller
Let's take another swing at the vegetarians:
http://www.beyondveg.com/ Fun site!
<h3 class="title">Saturday 020216</h3>
Outside NAN
~~
20020216
Five rounds, 21-18-15-12 and 9 reps, for time of:
Back Extensions
Pull ups
Sit ups
Dips
Notes:
1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.
2. After completion of all four exercises for each set, rest as needed.
____________________
"Losing is no disgrace if you've given your best."
- Jim Palmer
The psychology of idealistic diets:
http://www.beyondveg.com/cat/psych/index.shtml
<h3 class="title">Friday 020215</h3>
Outside NAN
~~
20020215
800 meter Run
Rest 5 minutes
500 meter Row
Rest 5 minutes.
20 pound Wallball, 50 shots.
REST 5 minutes.
1 mile Bike
Notes:
1. Add times for all four efforts.
2. Wallball reps come from full squat and shot is two feet over reach.
___________________
"Nobody does it [climbs mountains] for scientific reasons.
Science is used to raise money for the expeditions, but you
really climb for the hell of it."
- Sir Edmund Hillary
<h3 class="title">Thursday 020214</h3>
Outside NAN
~~
20020214
Rest day
<h3 class="title">Wednesday 020213</h3>
Outside NAN
~~
20020213
Back squat 5-3-1-3-5, reps
Bench press 5-3-1-3-5, reps
Deadlift 5-3-1-3-5, reps
Notes.
1. Load up!
____________________
"The distinction we make between resistance training and metabolic training
("cardio") may seem clear to us, but nature honors no such distinction."
- Coach Greg Glassman
A carbohydrate - cancer connection, interesting and plausible:
http://www.paleodiet.com/cancer.txt
<h3 class="title">Tuesday 020212</h3>
Outside NAN
~~
20020212
Five rounds each for time of:
400 meter Run
20 Thrusters; 1/2 body weight
15 Pullups
20 Sit ups
Rest as needed.
Notes:
1. Time each pass.
___________________
"I don't ever look back. I look forward."
- Steffi Graf
Loren Cordain's food pyramid - a substantial improvement over the USDA's: http://www.paleofood.de/ENGPaleo/ENGPyramids/engpyramids.html
<h3 class="title">Monday 020211</h3>
Outside NAN
~~
20020211
Rest day
<h3 class="title">Sunday 020210</h3>
Outside NAN
~~
20020210
Muscle ups 3-3-3-3-3-3-3-3-3-3, reps
Notes:
1. If you've not been able to perform the muscle-up yet,
have someone spot/assist you.
2. Rest as needed between sets.
_________________
"If you have confidence, you have patience. Confidence, that is everything."
- Ilie Nastase
<h3 class="title">Saturday 020209</h3>
Outside NAN
~~
20020209
Back squat 5-5-5-3-3-3-1-1-1 reps
Notes:
1. Load up!
___________________
"Football success is desire and speed and intelligence - and desire is 85% of it."
- Bud Wilkinson
Cholesterol myths by Uffe Ravnskov, PhD, M.D.
http://www.ravnskov.nu/cholesterol.htm
And...check out our friend Dr. Ravnskov's credentials and list of published research:
http://www.ravnskov.nu/uffe.htm
<h3 class="title">Friday 020208</h3>
Outside NAN
~~
20020208
In any order and within thirty minutes:
Row a 1K, max effort.
Kettlebell Swing max reps (without stopping).
Pull-ups, max reps.
Notes:
1. As an indication of the intensity we are looking for and as a challenge,
who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,
row a 3:10 1K, and perform the 30 pull-ups in one set?
If you can you are among the worlds fittest athletes.
2. Submit row time, k'bell reps, and pull-up count for ranking.
Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.
__________________
"If you ask a fifty-goal scorer what the goalie looks like, he'll say the goalie's just a blur.
But if you ask a five-goal scorer, he'll say the goalie looks like a huge glob of pads.
A five-goal scorer can tell you the brand name of the pad of every goalie in the league.
I'm seeing the net, he's seeing the pad."
- Wayne Gretzky
"Eating", an essay by Tom Moody.
http://www.sju.edu/~tmoody/eating.htm
<h3 class="title">Thursday 020207</h3>
Outside NAN
~~
20020207
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
____________________
"Only a man who knows what it is like to be defeated can reach down
to the bottom of his soul and come up with the extra ounce of power it
takes to win when the match is even."
- Muhammad Ali
<h3 class="title">Wednesday 020206</h3>
Outside NAN
~~
20020206
Seven rounds for time of:
5 Pull ups
7 Dips (use rings if you got'em)
1 Rope climb
10 Push ups
12 Back/Hip Extension
15 Sit ups
20 Squats
____________________
"Only a man who knows what it is like to be defeated can reach down
to the bottom of his soul and come up with the extra ounce of power it
takes to win when the match is even."
- Muhammad Ali
<h3 class="title">Tuesday 020205</h3>
Outside NAN
~~
20020205
Jump rope for sixty seconds,
rest for sixty seconds.
Continue this for forty minutes
___________________
"Develop the capacity of a novice 800 meter track athlete, gymnast,
and weightlifter and you'll be fitter than any world class runner,
gymnast, or weightlifter."
- Coach Glassman
A little history of fitness, the biography of Alan Calvert:
http://www.naturalstrength.com/history/acalvert.htm
<h3 class="title">Monday 020204</h3>
Outside NAN
~~
20020204
Deadlift 5-4-4-3-3-3-2-2-2-2-1-1-1-1-1 reps
__________________
"I wish I knew how you could overstate the value of the deadlift."
Coach Glassman
http://www.protraineronline.com/past/nov15/deadlift.cfm
<h3 class="title">Sunday 020203</h3>
Outside NAN
~~
20020203
Rest day
<h3 class="title">Saturday 020202</h3>
Outside NAN
~~
20020202
Rest day
<h3 class="title">Friday 020201</h3>
Outside NAN
~~
20020201
Powerclean 10-10-10-10-10-10-10 reps
Notes:
1. Max load each set.
1. A set ends when the bar rests on the ground for even a second.
Pause at hang or rack positions only
___________________
"The most interesting thing about this sport, at least to me, is the activity
of preparation - any aspect of preparation for the games. The thrill isn't
in the winning, it's in the doing."
- Chuck Noll
Theodore Roosevelt on "Value of an Athletic Training" from Harper's Weekly,
December 23, 1893. http://www.sewanee.edu/amstudies/tr.html
<h3 class="title">Sunday 020331</h3>
Outside NAN
~~
20020331
Three rounds of:
1 mile Run
21 Bench press; body weight
Notes:
1.Total time. Rest as needed between 1st, 2nd, and 3rd couplets.
2. Dave McEvoy did this in 5:42.
<h3 class="title">Saturday 020330</h3>
Outside NAN
~~
20020330
Rest day
"There is no single sport or activity that trains for perfect fitness.
True fitness requires a compromise in adaptation broader than
the demands of most every sport."
- Coach Glassman
Goheavy.com's Forums are a valuable source of training information
for the Olympic Lifts: http://www.goheavy.com/forums/olympic/.
<h3 class="title">Friday 020329</h3>
Outside NAN
~~
20020329
Three rounds of:
1 mile Bike
20 Cleans; alternating powerclean and squat clean.
Notes:
1. Power clean is pulling bar to racked position whereas
squat clean is pulling yourself down to racked position,
i.e., catching high and catching low.
2. Rest as and where needed, but not during cleans.
3. Go all out on sprints.
<h3 class="title">Thursday 020328</h3>
Outside NAN
~~
20020328
50 Sit-ups
Tabata Front Squats with Olympic Bar
50 Sit-ups
Notes:
1. Tabata Interval is 20 seconds of work followed by
10 seconds of rest repeated for 8 intervals.
2. Rest before and after Tabata Squats
<h3 class="title">Wednesday 020327</h3>
Outside NAN
~~
20020327
Perform 30 Muscle-ups in thirty minutes.
Notes:
1. Have a spotter assist when needed. The idea is to get above the
rings at full arm extension with minimal assistance.
2. Two athletes can take turns each completing one muscle-up
each minute for thirty minutes.
<h3 class="title">Tuesday 020326</h3>
Outside NAN
~~
20020326
Rest day
<h3 class="title">Monday 020325</h3>
Outside NAN
~~
20020325
Thruster 10-10-10-5-5-5-3-3-3-1-1-1, reps
Notes:
1. Take easy pace.
2. Go heavy.
<h3 class="title">Sunday 020324</h3>
Outside NAN
~~
20020324
20 inch box jump, 50 reps
50 Sit
Rest
20 inch box jump, 40 reps
40 Sit ups.
Rest
20 inch box jump, 30 reps
30 Sit ups
Notes:
1. Power through first round. Record time.
Complete subsequent rounds within same time.
<h3 class="title">Saturday 020323</h3>
Outside NAN
~~
20020323
Three rounds of the couplet:
5 Rope climb; record time
Kettlebell swing for time equivalent to Rope Climb effort.
Rest as needed.
<h3 class="title">Friday 020322</h3>
Outside NAN
~~
20020322
Rest day
"Most people achieved their greatest successes one step beyond
what looked like their greatest failure."
-Brian Tracy
Here from Brad Appleton of M.I.T. is a great primer on stretching:
http://web.mit.edu/tkd/html/stretching_toc.html. Spend a few days with this one.
<h3 class="title">Thursday 020321</h3>
Outside NAN
~~
20020321
Three rounds of the couplet:
50 Hang Powerclean, 50 reps
500 meter Row
Rest 5 minutes.
Notes:
1. Try to complete each round within 150 seconds.
<h3 class="title">Wednesday 020320</h3>
Outside NAN
~~
20020320
Five rounds of the couplet:
10 Deadlift
30 Push up
Rest 2 minutes.
Notes:
1. No rest between deadlift and push-ups.
2. Select max 10 rep load
<h3 class="title">Tuesday 020319</h3>
Outside NAN
~~
20020319
Three to five rounds of the couplet:
Wall ball 90 seconds, max pace.
Pull ups, max reps.
Rest 3 minutes.
Notes:
1. No rest between wall-ball and pull-ups.
2. If you don't have twenty pull-ups fresh, use assistance on the pull-ups of 1/3 bodyweight.
<h3 class="title">Monday 020218</h3>
Outside NAN
~~
20020218
Rest day
Other than steroid use I cannot think of a single contribution to athletic performance
coming from the sport science community."
- Coach Glassman
Research shows that high intensity exercise improves neural function. No surprise. http://www.pponline.co.uk/encyc/0093.htm
<h3 class="title">Sunday 020317</h3>
Outside NAN
~~
20020317
For time
20 Muscle ups
Notes:
1. Have someone minimally assist on the muscle-ups
with a lift from the ankles, hips, or back.
<h3 class="title">Saturday 020316</h3>
Outside NAN
~~
20020316
Five efforts of:
1000 meter Row
Notes:
1. Rest equivalent to work period, i.e., rowing time.
<h3 class="title">Friday 020315</h3>
Outside NAN
~~
20020315
Back squat 10-10-10-10-10-10-10-10-10-10, reps
<h3 class="title">Thursday 020314</h3>
Outside NAN
~~
20020314
Rest day
"Perhaps the greatest satisfaction in cycling has been to discover that there
are few things you can't do as long as you're willing to apply yourself."
- Greg LeMond
"Every man's got to figure to get beat sometime."
- Joe Louis
Entertaining: http://www.bigsteel.iwarp.com/index.html
<h3 class="title">Wednesday 020313</h3>
Outside NAN
~~
20020313
Alternate exercises for 5 sets of each.
Hang Clean/Front Squat (combined move) 10 reps at bodyweight.
Rope Climb, twice up and down with touch and go only on bottom. (Doubles climbing length)
Rest after rope as needed, not between clean/squat and rope!
<h3 class="title">Tuesday 020312</h3>
Outside NAN
~~
20020312
Seven rounds of:
7 Bench press
30 Sit ups
1. easy pace
<h3 class="title">Monday 020311</h3>
Outside NAN
~~
20020311
Ten rounds of the couplet:
10 Kettlebell swings
5 Pull up
Can you do 10 (20 anyone?) rounds of this couplet without
stopping or stalling at all? (Try anyways, time it.)
<h3 class="title">Sunday 020310</h3>
Outside NAN
~~
20020310
Rest day
<h3 class="title">Saturday 020309</h3>
Outside NAN
~~
20020309
How many pull-ups can you do each minute of twenty minutes?
Notes:
1. The lowest number of pull-ups for any minute of twenty minutes is the score.
2. Use assistance if you still haven't a pull-up.
"You always have to give 100 percent, because if you don't, someone,
someplace, will give 100 percent and will beat you when you meet."
- Ed Macauley
A city wide pull-up competition for kids - great idea -
http://www.pull-ups-trainer.com/success.htm
There's a glaring inadequacy in most athlete's development that can best be
addressed with the pull-up or chin-up.
<h3 class="title">Friday 020308</h3>
Outside NAN
~~
20020308
Three to five round for time of:
400 meter Run
20 Push press
Notes:
1. Use load 10 RM load for Push-press.
"You go for it. All the stops are out. Caution is to the wind, and you're battling
with everything you have. That's the real fun of the game."
- Dan Dierdorf
Here are abstracts of several interesting studies of note:
http://www.halesoptimumphysique.com/articles/esar.htm
<h3 class="title">Thursday 020307</h3>
Outside NAN
~~
20020307
Sit up 30-25-20,reps
Tabata Squats
Sit up 30-25-20, reps
Notes:
1. It's time for a good number of our athletes to complete 20 squats
(full range - of course - the only one's we count)
in each of eight twenty second intervals.
2. Rest as desired between Sit-ups and Tabata Squats.
"Stick to the basics and when you feel you've mastered them it's time
to start all over again, begin anew - again with the basics -
this time paying closer attention."
- Greg Glassman
Here's Google's search for Tabata Intervals. Study up on this potent interval. Devastatingly efficient! http://www.google.com/search?hl=en&q;=tabata+interval
<h3 class="title">Wednesday 020306</h3>
Outside NAN
~~
20020306
Rest day
<h3 class="title">Tuesday 020305</h3>
Outside NAN
~~
20020305
1 Rope Climb
10 Dips (on rings if you've got 'em)
10 Pull-up
15 Push-up
___________________
Everybody had limits. You just have to learn what your own
limits are and deal with them accordingly."
- Nolan Ryan
This is #8, the last, of Uffe Ravnskov's "Cholesterol Myths":
http://www.ravnskov.nu/myth8.htm
<h3 class="title">Monday 020304</h3>
Outside NAN
~~
20020304
Three to five rounds each for time of:
20 inch Box jump, 50 reps
40 Kettlebell swings
30 Sit ups
400 meter Run
____________________
"I'm careful not to give into theatrics when times are tough, I don't like it when
somebody gives into outside pressure and puts on a show for others."
- Tony La Russa
<h3 class="title">Sunday 020303</h3>
Outside NAN
~~
20020303
Five rounds of:
5 Powerclean
5 Bench press
_____________________
"What's the worst thing that can happen to a quarterback? He loses his confidence."
- Terry Bradshaw
Uffe Ravnskov's Cholesterol Myth # 6: http://www.ravnskov.nu/myth6.htm
<h3 class="title">Saturday 020302</h3>
Outside NAN
~~
20020302
Rest day
<h3 class="title">Friday 020301</h3>
Outside NAN
~~
20020301
Back squat 5-5-3-3-1-1-3-3-5-5, reps
Notes:
1. Rest as needed between sets.
2. Max load.
____________________
"I've never had to cheat. I get 'em with what I got."
- Dave Winfield
Uffe Ravnskov, PhD, M.D., and "Cholesterol Myth # 5:
http://www.ravnskov.nu/myth5.htm
<h3 class="title">Tuesday 020430</h3>
Outside NAN
~~
20020430
Complete five rounds of this couplet:
Reverse Back Ext., 25 reps
L-hold, 60 seconds
Notes:
1. L-hold is for total of sixty seconds each round.
2. Break L-hold into as few efforts per round as possible.
3. L-hold is from hang or straight arm support
<h3 class="title">Monday 020429</h3>
Outside NAN
~~
20020429
Three rounds for time of:
800 Meter run
10 Muscle ups
Notes:
1. Use assistance on muscle-ups minimally and as needed.
<h3 class="title">Sunday 020428</h3>
Outside NAN
~~
20020428
For time:
500 Meter row
50 One legged squats, alternating right-left (25 each leg)
500 Meter row
100 Walking lunges, alternating right-left (50 each leg)
500 Meter row
Notes:
1. One legged squat is performed with non-supporting leg held
straight out in front, without touching ground.
2. If absolutely essential, use rope tied to pull-up bar as assistance.
<h3 class="title">Saturday 020427</h3>
Outside NAN
~~
20020427
Rest day
"Life isn't about finding yourself. Life is about creating yourself."
- George Barnard Shaw
Joshua Landau on basic muscle physiology:
http://www.med.unc.edu/medal/olympicgold/muscleintro.htm.
<h3 class="title">Friday 020426</h3>
Outside NAN
~~
20020426
Run 800 meters
Clean 5-5-5-5-5, reps
Deadlift 10-10-10, reps
Push press, 20 reps
Run 800 meters
<h3 class="title">Thursday 020425</h3>
Outside NAN
~~
20020425
Run 800 meters
Push press 5-5-5-5-5, reps
Clean 10-10-10, reps
Deadlift, 20 reps
Run 800 meters
<h3 class="title">Wednesday 020424</h3>
Outside NAN
~~
20020424
Run 800 meters
Deadlift 5-5-5-5-5, reps
Push-press 10-10-10, reps
Clean, 20 reps
Run 800 meters
<h3 class="title">Tuesday 020423</h3>
Outside NAN
~~
20020423
Rest day
"Endurance, stamina, strength, and flexibility are developed through training,
and these adaptations manifest as measurable changes in the body.
Coordination, agility, balance, and accuracy are developed through practice
and these adaptations come about through changes in the nervous system.
Power and speed have equal requirements for training and practice."
- Coach Glassman
Tom McCullough on bench press technique:
http://www.cyberiron.com/tom/powerbench.html Give the reverse grip a try.
<h3 class="title">Monday 020422</h3>
Outside NAN
~~
20020422
Five rounds for time of:
20 inch box jump, 30 reps
15 Handstand push ups
Notes:
1. Many will need assistance on handstand push-ups.
We use rope and block & tackle with 4:1 set-up for easy (fun) spotting
<h3 class="title">Sunday 020421</h3>
Outside NAN
~~
20020421
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Row 500 meters
Four minutes of pull-ups
Notes:
1. Row at sub 2:00 pace. No score (DQ'd for 2:00+ times)
2. Set rower for intervals of 500 meters work and four minutes rest.
3. Get back to rower before 4 minute "rest" is over.
Start immediately at end of countdown!! DQ for delay.
4. Score is total pull-up count.
5. No rest here.
<h3 class="title">Saturday 020420</h3>
Outside NAN
~~
20020420
Tabata squats holding 35 pound plate.
Rest 10 minutes.
Tabata squats without plate.
<h3 class="title">Friday 020419</h3>
Outside NAN
~~
20020419
Rest day
"The most important criterion for exercise selection is neuroendocrine effect.
Regardless of your sport or your fitness goals these moves are the shortest
path to success."
- Greg Glassman
<h3 class="title">Thursday 020418</h3>
Outside NAN
~~
20020418
For time:
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps
Bike 1 mile
1/2 Body weight Clean, 15 reps
Notes:
1. Modify load per ability if necessary
<h3 class="title">Wednesday 020417</h3>
Outside NAN
~~
20020417
For time:
500 meter Row
50 Dips
500 meter Row
50 Dips
500 meter Row
Notes:
1. Use assistance if absolutely necessary.
2. For most the dips will require multiple sets
<h3 class="title">Tuesday 020416</h3>
Outside NAN
~~
20020416
For time:
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Body weight Deadlift, 10-10-10 reps
400 meter Row
Notes:
1. Modify load per ability if necessary
<h3 class="title">Monday 020415</h3>
Outside NAN
~~
20020415
Rest day
"No, it doesn't ever get any easier. You wouldn't want it to either."
- Greg Glassman
Powerclean vs. Powerpull, power training etc, from SportSci.org:
http://www.sportsci.org/jour/9901/rmn.html
<h3 class="title">Sunday 020414</h3>
Outside NAN
~~
20020414
For time:
5000 meter Row
1. Row as though your life depended on it.
<h3 class="title">Saturday 020413</h3>
Outside NAN
~~
20020413
Five rounds of:
30 Sit ups
30 Back extensions
Notes:
1. No pace requirement
<h3 class="title">Friday 020412</h3>
Outside NAN
~~
20020412
Tabata squats
10 Muscle ups
Tabata squats
Notes:
1. Rest as needed.
2. Take minimal assistance on muscle-ups where needed.
<h3 class="title">Thursday 020411</h3>
Outside NAN
~~
20020411
Rest day
"Generating and sustaining significant work output from the upper body
is a critical domain generally, and sadly, reserved for rowers, combatants,
and cross country skiers."
- Greg Glassman
Anyone found a cooler Upper Body Ergometer (UBE):
http://www.gracefitness.com/UBE.htm ?
Let us know before we buy one
<h3 class="title">Wedmesdau 020410</h3>
Outside NAN
~~
20020410
For time:
1/2 Body weight Powerclean, 21 reps
400 meter Run
1/2 Body weight Powerclean, 18 reps
400 meter Run
1/2 Body weight Powerclean, 15 reps
400 meter Run
1/2 Body weight Powerclean, 12 reps
400 meter Run
<h3 class="title">Tuesday 020409</h3>
Outside NAN
~~
20020409
Five rounds of:
Back squat, 10 reps.
Walk on Hands 50 yards.
Notes:
1. Easy pace - rest as needed between all efforts.
2. Have spotter hold ankles for Hand-walk.
3. Big load on squat.
<h3 class="title">Monday 020408</h3>
Outside NAN
~~
20020408
For time:
Box jump, 50 reps
25 Pull ups
Box Jump, 40 reps
20 Pull ups
Box Jump, 30 reps
15 Pull ups
Box Jump, 20 reps
10 Pull ups
Notes:
1. Let's play with bigger box.
<h3 class="title">Sunday 020407</h3>
Outside NAN
~~
20020407
Rest day
"Squat, jump, climb, throw, lift."
- Greg Glassman
Cruise around www.sportsci.org.
<h3 class="title">Monday 020406</h3>
Outside NAN
~~
20020406
Muscle up 7-6-5-4-3-2-1, reps
Notes:
1. If you need assistance have spotter minimally lift you through the sticking point.
2. Rest as needed between sets.
3. Perfect two man rotation.
<h3 class="title">Friday 020405</h3>
Outside NAN
~~
20020405
1000 meter Row
Rest ten minutes
1000 meter Row
Rest ten minutes
1000 meter Row
Notes:
1. Add times. Save.
<h3 class="title">Thursday 020404</h3>
Outside NAN
~~
20020404
Deadlift 3-3-3-3-3-3-3, reps
Notes:
1. In seven sets go from light to heavy, rest as needed
<h3 class="title">Wednesday 020403</h3>
Outside NAN
~~
20020403
Rest day
"Cardiorespiratory endurance, stamina, strength, power,
speed, flexibility, agility, accuracy, balance, and coordination:
you're as good as your weakest link."
- Greg Glassman
Barefoot running, a good thing: http://www.sportsci.org/jour/0103/mw.htm
<h3 class="title">Tuesday 020402</h3>
Outside NAN
~~
20020402
For time:
50 Kettlebell swings
50 Knees to elbows
40 Kettlebell swings
40 Knees to elbows
30 Kettlebell swings
30 Knees to elbows
20 Kettlebell swings
20 Knees to elbows
Notes:
1. Use men's, women's, or children's kettlebell.
2. "Hanging knees to elbow" is hanging from bar and bringing knees to elbow!
<h3 class="title">Monday 020401</h3>
Outside NAN
~~
20020401
Three rounds each for time of:
100 Medicine ball squats
"Triple up" rope climb
Notes:
1. "Triple-up" on rope is touching floor with toe-only between three ascents.
It's timed from floor to floor.
2. Squats that don't break paralell are insulting; subtract one for each.
3. Medicine ball is 20 lbs.
<h3 class="title">Friday 020531</h3>
Outside NAN
~~
20020531
Four efforts of:
500 meter Row
<h3 class="title">Thursday 020530</h3>
Outside NAN
~~
20020530
Five rounds for time of:
30 Kettlebell swings
30 Sit ups
<h3 class="title">Wednesday 020629</h3>
Outside NAN
~~
20020629
Rest day
"One of the principal lessons of our tragic century,
which has seen so many millions of innocent lives
sacrificed in schemes to improve the lot of humanity,
is - beware intellectuals."
- Paul Johnson
Vern Gambetta and Gary Gray on "functional training":
http://www.gambetta.com/
<h3 class="title">Tuesday 020528</h3>
Outside NAN
~~
20020528
Hang clean 3-3-3-3-3, reps
Push Jerk 3-3-3-3-3, reps
<h3 class="title">Monday 020527</h3>
Outside NAN
~~
20020527
Seven rounds for time of:
400 meter Run
3 Rope climbs
<h3 class="title">Sunday 020526</h3>
Outside NAN
~~
20020526
Bench press 3-3-3-3-3, reps
Deadlift 3-3-3-3-3, reps
<h3 class="title">Saturday 020525</h3>
Outside NAN
~~
20020525
Rest day
"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient."
- Coach Greg Glassman
You'll never run out of challenges for your rings.
Again from Skills and Drills, this time still ring exercises.
They are graded from A-E, A being easiest, E being most difficult.
http://www.drillsandskills.com/skills/Rings/A
<h3 class="title">Friday 020524</h3>
Outside NAN
~~
20020524
Five rounds for time of:
5 Muscle ups
5 Press to handstand
<h3 class="title">Thursday 020523</h3>
Outside NAN
~~
20020523
Sit ups 30-30-30, reps
Tabata Thruster; 65 pounds
Sit ups 30-30-30, reps
<h3 class="title">Wednesday 020522</h3>
Outside NAN
~~
20020522
Five rounds for time of:
400 meter Run
10 Pull ups
10 Dips
<h3 class="title">Tuesday 020521</h3>
Outside NAN
~~
20020521
Rest day
"Blur the distinction between strength training and metabolic conditioning
for the simple reason that nature's challenges are typically blind to the distinction."
- Coach Greg Glassman
One of our all time favorite sites:
http://www.drillsandskills.com/skills/cond.
We can't overstate the value of these movements. Thanks, Rogair!l
<h3 class="title">Monday 020520</h3>
Outside NAN
~~
20020520
Clean and Jerk 5-5-5-5-5-5-5, reps
Notes:
1. 60 Seconds rest between sets.
2. Use Push-Jerk instead of Split Jerk.
<h3 class="title">Sunday 020519</h3>
Outside NAN
~~
20020519
For time:
30 Pull ups
10 Dips
20 Pull ups
20 Dips
10 Pull ups
30 Dips
Notes:
1. It doesn't matter if you cannot complete each effort in a single set.
2. Complete in as few sets as possible
<h3 class="title">Saturday 020518</h3>
Outside NAN
~~
20020518
Five rounds for time of:
10 Deadlift; body weight
20 inch box jump, 25 reps
<h3 class="title">Friday 020517</h3>
Outside NAN
~~
20020517
Rest day
"Visionary is a self-fulfilling prophet. Don't predict the future. Create it."
- Leland Kaiser
Developing your handstand is a potent tool for developing upper body strength and balance,
agility, accuracy, and coordination. The rings present the toughest handstand:
http://www.usa-gymnastics.org/publications/technique/2000/2/stillrings.html
<h3 class="title">Thursday 020516</h3>
Outside NAN
~~
20020516
For 20 minutes:
Jump rope 1 minute.
Hang Clean 1 minute.
Repeat.
Notes:
1. No rest for twenty minutes.
2. Use 50% bodyweight for Cleans.
3. No standing around during jump rope, constant movement.
4. Total Clean reps.
<h3 class="title">Wednesday 020515</h3>
Outside NAN
~~
20020515
50 Sit-ups.
Sprint 2 miles on Bike.
30 Handstand Push-ups.
Sprint 2 miles on Bike.
50 Sit-ups.
1. Rest as needed between efforts.
2. Use spotters on the handstand push-ups. We use ankle straps and block and tackle. Great.
<h3 class="title">Tuesday 020514</h3>
Outside NAN
~~
20020514
800 meter Run
Back Squat 10-10-10-10-10 reps.
800 meter Run
Notes:
1. Rest as needed between run and squat.
2. Max load on squats, min time on runs.
<h3 class="title">Monday 020513</h3>
Outside NAN
~~
20020513
Rest day
"Sure, triathletes are sorely lacking in strength, speed, power, flexibility,
accuracy, agility, and coordination, but they've sure got a lock on malnutrition."
- Coach Greg Glassman
Cool gymnastics stuff. http://www.education.ed.ac.uk/ For girls!
<h3 class="title">Sunday 020512</h3>
Outside NAN
~~
20020512
Tabata Sit-up
Thruster 3-3-3-3-3-3-3 reps
Tabata Sit-up
Notes:
1. Max rest between sets.
<h3 class="title">Saturday 020511</h3>
Outside NAN
~~
20020511
Rope Climb, max trips, 30 minutes
<h3 class="title">Friday 020510</h3>
Outside NAN
~~
20020510
Clean and Jerk 15-15-15-15-15, reps
Notes:
1. Don't rest weight on ground until final rep (touch and go only).
2. Use max % of bodyweight.
<h3 class="title">Wednesday 020501</h3>
Outside NAN
~~
20020501
Rest day
."Great occasions do not make heroes or cowards; they simply unveil
them to the eyes of men. Silently and perceptibly, as we wake or sleep,
we grow strong or weak; and last some crisis shows what we have become."
- Brooke Foss Westcott
Cargo Cult Science, by Richard Feynman, from a commencement address at Caltech in 1974. http://www.physics.brocku.ca/
The ultimate lesson here, we think, is the utter folly of confusing correlation with causation.
This confusion infects discussion and opinions on subjects ranging from nutrition to Pit Bulls.
<h3 class="title">Sunday 020630</h3>
Outside NAN
~~
20020630
Rest day
âI must say, this is the future of training we are all bearing witness to on the net.â
- Derek Ray, Florida Police Corps
Strength training fundamentals for gymnastics from USA Gymnastics.
http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html
<h3 class="title">Saturday 020629</h3>
Outside NAN
~~
20020629
Three rounds:
5 Hang clean
1 minute Pull ups
Rest as needed
<h3 class="title">Friday 020628</h3>
Outside NAN
~~
20020628
Three rounds:
5 Push press
1 minute Push ups
Rest as needed
<h3 class="title">Thursday 020627</h3>
Outside NAN
~~
20020627
Three rounds:
5 Deadlift
1 minute squat
Rest as needed
<h3 class="title">Wednesday 020626</h3>
Outside NAN
~~
20020626
Rest day
âIf you want to know your past - look into your present conditions.
If you want to know your future - look into your present actions.â
- Chinese Proverb
The âdouble knee bendâ is the greatest technique challenge in weightlifting.
Hereâs an analysis from Coaching Information Service:
http://www.education.ed.ac.uk/
<h3 class="title">Tuesday 020625</h3>
Outside NAN
~~
20020625
For time:
1000 meter Row
20 Cleans; body weight
50 Pull ups
<h3 class="title">Monday 020624</h3>
Outside NAN
~~
20020624
For time:
1000 meter Row
20 Bench press; body weight
50 Dips
<h3 class="title">Sunday 020623</h3>
Outside NAN
~~
20020623
For time:
1000 meter Row
20 Deadlift; body weight
100 Squats
<h3 class="title">Saturday 020622</h3>
Outside NAN
~~
20020622
Rest day
âYouâve left me a f #$%^*! crippleâ
- Famous American Skier
How strong is strong enough?
From Mike Stone, Gavin Moir and the Coachâs Information Service:
http://www.education.ed.ac.uk/
<h3 class="title">Friday 020621</h3>
Outside NAN
~~
20020621
Power clean 5-3-3-1-1-1, reps
Tabata Pull ups
1. Use assistance of 1/3 bodyweight on pull-ups.
<h3 class="title">Thursday 020620</h3>
Outside NAN
~~
20020620
Bench press 5-3-3-1-1-1, reps
Tabata dips
1. Use assistance of 1/3 bodyweight on dips.
<h3 class="title">Wednesday 020619</h3>
Outside NAN
~~
20020619
Deadlift 5-3-3-1-1-1, reps
Tabata Squats
<h3 class="title">Tuesday 020618</h3>
Outside NAN
~~
20020618
Rest day
âReserve the long slow distance work for recreational breaks from your regular training regimen.â
- Coach Greg Glassman
These guys run a great tournament based on a solid concept: strength and endurance.
http://www.strend.com/
<h3 class="title">Monday 020617</h3>
Outside NAN
~~
20020617
Pick one:
Tough 5 mile hike
45 minutes pick-up basketball
Row 5,000 meters
<h3 class="title">Sunday 020616</h3>
Outside NAN
~~
20020616
3/4 body weight Clean and Jerk, max reps in 20 minutes
<h3 class="title">Monday 020610</h3>
Outside NAN
~~
20020610
Rest day
âTraditionally, calisthenic movements are high rep movements,
but there are numerous bodyweight exercises that only rarely
can be performed for more than a rep or two. Find them. Explore them!â
-Coach Greg Glassman
From Ivanko, an excellent piece on what makes a high quality weightlifting bar:
http://www.ivanko.com/article4.pdf Most commercial gyms bars are junk.
<h3 class="title">Sunday 020609</h3>
Outside NAN
~~
20020609
75 Sit-ups
Tabata Push-Jerk 25% bodyweight
75 Sit-ups
<h3 class="title">Saturday 020608</h3>
Outside NAN
~~
20020608
For time:
30 Muscle ups
<h3 class="title">Friday 020607</h3>
Outside NAN
~~
20020607
Five rounds for time of:
Rope climb, 2 minutes
20 Power cleans; 1/2 body weight
<h3 class="title">Thursday 020606</h3>
Outside NAN
~~
20020606
Rest day
âWhy is it that strength training is commonly recognized as a discipline
across several training modalities yet there is no equivalent metabolic
conditioning recognized across multiple training modalitiesâ?
- Coach Greg Glassman
Coaches Michael Gattone and Mike Stone on the Snatch and Clean. What a gem of a site!
http://www.education.ed.ac.uk/
<h3 class="title">Wednesday 020605</h3>
Outside NAN
~~
20020605
Tabata Squats
Rest 10 minutes
Tabata Squats
Rest 10 minutes
Tabata Squats
<h3 class="title">Tuesday 020604</h3>
Outside NAN
~~
20020604
Five rounds:
15 Bench Press; body weight
15 Pull ups
Move through at your pace.
<h3 class="title">Monday 020603</h3>
Outside NAN
~~
20020603
Clean and Jerk 10-5-10-5-10-5-10-5
Notes:
1. Load two bars one heavier one lighter.
2. Rest two minutes between sets.
3. Touch and go on ground only, no rest
<h3 class="title">Sunday 020602</h3>
Outside NAN
~~
20020602
Rest day
âIf you can brag about either a low 4âs mile or a high 4âs bench press
you could also be a lot fitter.â (No one has both.)
- Coach Greg Glassman
<h3 class="title">Saturday 020601</h3>
Outside NAN
~~
20020601
For time:
30 Handstand push ups
Pactice âLâ hold between efforts/sets.
Notes:
1. Use assistance as needed.
<h3 class="title">Wednesday 020731</h3>
Outside NAN
~~
20020731
Seven rounds for time of:
Walking lunge, 10 steps
3 Rope climb
10 Dips
<h3 class="title">Tuesday 020730</h3>
Outside NAN
~~
20020730
For time:
75 Clean and Jerk, 1/2 Body weight
<h3 class="title">Monday 020729</h3>
Outside NAN
~~
20020729
Seven rounds for time of:
Walking lunge, 10 steps
10 Pull ups
10 Push ups
<h3 class="title">Sunday 020728</h3>
Outside NAN
~~
20020728
Rest day
âTheorists almost always become too fond of their own ideas,
often simply by living with them for so long. It is difficult to believe
that oneâs cherished theory, which really works rather nicely
in some respects, may become completely false.â
- Francis Crick, Nobel Prize Laureate
<h3 class="title">Saturday 020727</h3>
Outside NAN
~~
20020727
1000 meter Row
Hang clean 10-10-10-10-10, reps
Tabata Squat
1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.
<h3 class="title">Friday 020726</h3>
Outside NAN
~~
20020726
Hang clean 10-10-10-10-10
Tabata squat
1000 meter Row
1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.
<h3 class="title">Thursday 020725</h3>
Outside NAN
~~
20020725
Tabata squat
1000 meter Row
Hang clean 10-10-10-10-10
1. Put 100% effort into the first exercise,
90% into the second,
and 80% into the third.
<h3 class="title">Wednesday 020724</h3>
Outside NAN
~~
20020724
Rest day
âPick up any book on nutrition, flip to the index,
and look up insulin and hyperinsulinism.
If there is nothing there the book is pure bull-shit, put it down.â
- Coach Glassman
More than a few of you emailed me asking,
âwhere in the world am I ever going to get $2.95â,
so here is the Gary Taubes, New York Times piece, in its entirety,
for FREE (courtesy of the great Dr. Atkins. Again, this is a
watershed moment in health journalism.
This is the first article by a respected journalist in a major media
outlet to stand up and shout, âthe emperor is naked.â
http://atkinscenter.com/Archive/2002/7/9-672214.html
<h3 class="title">Tuesday 020723</h3>
Outside NAN
~~
20020723
Complete as many rounds in 30 minutes as you can of:
10 Bench press; 1/2 Body weight
1 Rope Climb (no legs)
Notes:
1. If you still arenât fit enough to climb without your legs
figure out why and do something about it.
<h3 class="title">Monday 020722</h3>
Outside NAN
~~
20020722
Three rounds of:
Deadlift 1-3-5 reps
20 inch box jump, 20 reps
Rest as needed.
Notes:
1. Set up three bars: one moderate load, one heavy load, and one super-heavy load.
2. Donât rest between lifts or before box jump. Rest after box jumps.
<h3 class="title">Sunday 020721</h3>
Outside NAN
~~
20020721
How many pull-ups can you do in twenty minutes doing three at a time?
Rest 10 minutes.
How many push-ups can you do in twenty minutes doing five at a time?
<h3 class="title">Saturday 020720</h3>
Outside NAN
~~
20020720
Rest day
âThe great tragedy of science - the slaying of a beautiful hypothesis by an ugly fact.â
- Thomas Huxley
From the award winning science writer Gary Taubes
in the New York Times comes the most responsible journalism on nutrition weâve seen:
http://query.nytimes.com/search/abstract? res=F00E13F7345A0C748CDDAE0894DA404482
They want $2.95 for it, but it could save your life.
<h3 class="title">Friday 020719</h3>
Outside NAN
~~
20020719
Clean 20-18-16-14-12-10-8-6-4-2, reps
With 30 seconds rest between sets and at a single load:
<h3 class="title">Thursday 020718</h3>
Outside NAN
~~
20020718
For time:
50 Pull ups
50 Dips
<h3 class="title">Wednesday 020717</h3>
Outside NAN
~~
20020717
Tabata sqaut
1 mile Run
Tabata squat
<h3 class="title">Tuesday 020716</h3>
Outside NAN
~~
20020716
Rest day
âJust because youâre 250 pounds doesnât excuse or exempt you from needing 25 pull-ups.â
- Coach Greg Glassman
<h3 class="title">Monday 020715</h3>
Outside NAN
~~
20020715
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
<h3 class="title">Sunday 020714</h3>
Outside NAN
~~
20020714
While holding 32 kg. Kettlebell lunge 75 ft. and back
135 pound Hang clean; max reps
Same lunge with 24 kg Kettlebell
135 pound Hang clean; max reps
Same lunge with 16 kg Kettlebell
135 pound Hang clean; max reps
Notes:
1. Enjoy
2. Hang clean rep total wins
<h3 class="title">Saturday 020713</h3>
Outside NAN
~~
20020713
For time:
1000 meter Row
10 Muscle ups
1000 meter Row
10 Muscle ups
<h3 class="title">Friday 020712</h3>
Outside NAN
~~
20020712
Rest day
âThe trouble with many plans is that they are based on the way things are now.
To be successful, your personal plan must focus on what you want, not what you have.â
- Nido Qubein
Henry Rollins on lifting weights:
http://www.naturalstrength.com/weightroom/detail.asp?ArticleID=168
<h3 class="title">Thursday 020711</h3>
Outside NAN
~~
20020711
1 mile Run
1/2 Body weight clean 20-18-16-14-12, reps
Notes:
1. 30 seconds rest between sets
2. Rest as needed after run.
<h3 class="title">Wednesday 020710</h3>
Outside NAN
~~
20020710
20 minutes stair climb
1/2 Body weight Push jerk 20-18-16-14-12, reps
1. 30 seconds rest between sets
2. Rest as needed after stair climb
<h3 class="title">Tuesday 020709</h3>
Outside NAN
~~
20020709
500 meter Row
Tabata squats
500 meter Row
Tabata squat
<h3 class="title">Monday 020708</h3>
Outside NAN
~~
20020708
Rest day
âClear out your garage and turn it into a gym.
Thereâs no home improvement you can make thatâll benefit you more.â
- Coach Greg Glassman
IronMind is the best friend to the garage gym community.
IronMind is, hands down, our favorite vendor.
http://www.ironmind.com/
<h3 class="title">Sunday 020707</h3>
Outside NAN
~~
20020707
Five rounds for time of:
10 Hang cleans; body weight
1 Rope climb
Note:
1. For maximum benefit climb donât use legs and feet on the rope climb
<h3 class="title">Saturday 020706</h3>
Outside NAN
~~
20020706
Five rounds for time of:
10 Bench press; body weight
400 meter Run
<h3 class="title">Friday 020705</h3>
Outside NAN
~~
20020705
Two rounds each for time of:
30 Kettlebell swings
20 Deadlift; body weight
50 Squats
<h3 class="title">Thursday 020704</h3>
Outside NAN
~~
20020704
Rest day
âBe impressed by intensity, not volume.â
- Coach Glassman
The advantages of training pulling movements from Coaches Information Service:
http://www.education.ed.ac.uk/
<h3 class="title">Wednesday 020703</h3>
Outside NAN
~~
20020703
Five rounds for time of:
10 Hang clean; 1/2 body weight
10 Pull Ups
<h3 class="title">Tuesday 020702</h3>
Outside NAN
~~
20020702
Five rounds for time of:
10 Push jerk; 1/2 body weight
10 Push ups
10 Dips
<h3 class="title">Monday 020701</h3>
Outside NAN
~~
20020701
20 Deadlift; body weight
1 mile Bike
Tabata squats
<h3 class="title">Saturday 020831</h3>
Outside NAN
~~
20020831
Muscle-up, 30 reps
Back Extension, 75 reps
Notes:
1. Pace at will.
2. Back Extention in as many sets as needed.
<h3 class="title">Friday 020830</h3>
Outside NAN
~~
20020830
Three rounds:
Body weight deadlift, 20 reps
20 inch box jump, 40 reps
1. Pace at will
<h3 class="title">Thursday 020829</h3>
Outside NAN
~~
20020829
Rest day
"If what you did yesterday seems big, you haven't done anything today".
- Lou Holtz
A primer on VO2 max by Dr. Stephen Seiler:
http://home.hia.no/~stephens/vo2max.htm
<h3 class="title">Wednesday 020828</h3>
Outside NAN
~~
20020828
Front Squat 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
<h3 class="title">Tuesday 020827</h3>
Outside NAN
~~
20020827
Bench Press 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
<h3 class="title">Monday 020826</h3>
Outside NAN
~~
20020826
Hang Clean 5-5-3-3-3-1-1-1-1-1 reps
Run 1 mile
Notes:
1. Rest as needed to maximize loads.
2. Run for best time on mile.
<h3 class="title">Sunday 020825</h3>
Outside NAN
~~
20020825
Rest day
âHe who is not courageous enough to take risks will accomplish nothing in life.â
- Muhammad Ali
Dr. Stephen Seiler on endurance training adaptations over time:
http://home.hia.no/~stephens/timecors.htm.
Notice the specificity and questionable value of secondary and tertiary
adaptations for the well rounded athlete.
<h3 class="title">Saturday 020824</h3>
Outside NAN
~~
20020824
Slow and Heavy
50 Sit-ups
15-12-9 reps of:
Pull-ups
Thrusters
50 Sit-ups
<h3 class="title">Friday 020823</h3>
Outside NAN
~~
20020823
Three rounds for time of:
15 Pull-ups
30 Wall Ball
<h3 class="title">Thursday 020822</h3>
Outside NAN
~~
20020822
For time:
Complete 21-18-15-12-9-6-3 reps of:
Pull-ups
Kettlebell swings
<h3 class="title">Wednesday 020821</h3>
Outside NAN
~~
20020821
Rest day
"Having once decided to achieve a certain task,
achieve it at all costs of tedium and distaste.
The gain in self confidence of having accomplished a tiresome labor is immense."
- Thomas A. Bennett
<h3 class="title">Tuesday 020820</h3>
Outside NAN
~~
20020820
How large an âXâ can you generate with this progression?
1 pull-up/2 push-ups
2 pull-ups/4 push-ups
3 pull-ups/6 push-ups
â¦
X pull-ups/2X push-ups
Notes:
1. Work at comfortable pace.
2. Each round of pull-ups and push-ups need not be completed in single set.
3. All within one hour!
<h3 class="title">Monday 020819</h3>
Outside NAN
~~
20020819
Deadlift 1-1-1-1-1-1-1, reps
<h3 class="title">Sunday 020818</h3>
Outside NAN
~~
20020818
For time:
30 Muscle-ups
<h3 class="title">Saturday 020817</h3>
Outside NAN
~~
20020817
Rest day
"Ever since I was a child I have had this instinctive urge for expansion and growth.
To me, the function and duty of a quality humanbeing is the sincere and honest
development of one's potential."
- Bruce Lee
Great game: http://www.hooverassoc.org/hooverballrules.htm
Variations would have to include a heavier ball.
<h3 class="title">Friday 020816</h3>
Outside NAN
~~
20020816
Bench press 10-10-10-10-10
1000 meter Row
<h3 class="title">Thursday 020815</h3>
Outside NAN
~~
20020815
Hang clean 10-10-10-10-10 reps
1000 meter Row
<h3 class="title">Wednesday 020814</h3>
Outside NAN
~~
20020814
Tabata squat
1000 meter Row
<h3 class="title">Tuesday 020813</h3>
Outside NAN
~~
20020813
Rest day
âOptimal physical competency is a compromise, a balancing act;
a compromise between not only conflicting but perfectly antagonistic skills.
The manner in which you resolve this conflict defines the quality of your
fitness and is the art of exercise prescription.â
- Coach Greg Glassman
<h3 class="title">Monday 020812</h3>
Outside NAN
~~
20020812
Deadlift 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-up
Max Push-up
<h3 class="title">Sunday 020811</h3>
Outside NAN
~~
20020811
Push-jerk 5-5-5 reps
Three rounds for time of:
20 Squats
20 Sit-ups
20 Back extensions
Max Pull-ups
Max Push-ups
<h3 class="title">Monday 020810</h3>
Outside NAN
~~
20020810
Hang clean 5-5-5 reps
Three rounds for time of:
20 Squat
20 Sit-ups
20 Back extension
Max Pull-ups
Max Push-ups
<h3 class="title">Friday 020809</h3>
Outside NAN
~~
20020809
âFarther, longer is not fitter, is not healthier.â
- Coach Glassman
Itâs been said that a picture is worth a thousand words.
In that vein, here is Garvin Smith king of the rope climb:
http://www.mikedust.com/fascinatum/2002/fascinatum-040702.html
<h3 class="title">Thursday 020808</h3>
Outside NAN
~~
20020808
For time:
100 Pull ups
<h3 class="title">Wednesday 020807</h3>
Outside NAN
~~
20020807
Hang clean 3-3-3-3-3-3-3 reps
Bench press 3-3-3-3-3-3-3 reps
Slow and Heavy: alternating
<h3 class="title">Tuesday 020806</h3>
Outside NAN
~~
20020806
1000 meter Row
Rest
1/3 Body weight Thruster, max reps
Rest
1000 meter Row
<h3 class="title">Monday 020805</h3>
Outside NAN
~~
20020805
Rest day
âSome circumstantial evidence is very strong, as when you find a trout in the milk.â
- Henry David Thoreau
Caloric Restriction as a Mechanism Mediating Environmental Disease,
Toxicological Defense Mechanisms and the Shape of Dose-Response Relationships,
Environmental Health Perspectives 106, Supplement 1, February 1998 http://www.herc.org/news/mcsarticles/frame.htm
<h3 class="title">Sunday 020804</h3>
Outside NAN
~~
20020804
Push jerk 5-5-5-5-5, reps
<h3 class="title">Saturday 020803</h3>
Outside NAN
~~
20020803
Hang clean 5-5-5-5-5, reps
<h3 class="title">Friday 020802</h3>
Outside NAN
~~
20020802
Deadlift 5-5-5-5-5, reps
<h3 class="title">Thursday 020801</h3>
Outside NAN
~~
20020801
Rest day
âAn invincible determination can accomplish almost anything and
in this lies the great distinction between great men and little men.â
-Thomas Fuller
Check out Rubber Composition plates and Olympic sets at York
(âSolid Rubber Disks and Setsâ): http://www.yorkbarbell.com/.
You can use these on any surface, perfect for garage gym.
<h3 class="title">Monday 020930</h3>
Outside NAN
~~
20020930
Rest day
"Right is right, even if everyone is against it;
and wrong is wrong, even if everyone is for it."
William Penn
(1644-1718, British Religious Leader, Founder of Pennsylvania)
With thanks to Sgt. Frank Ollis for the tip,
we return to a great page of simple gymnastics abdominal work:
http://www.tulsagymnastics.com/Routines%20folder/
Strength%20and%20Conditioning%20Abdom/strength.html
<h3 class="title">Sunday 020929</h3>
Outside NAN
~~
20020929
Row 5 minutes, record meters
Row 5 intervals of 1 minute on/1 minute off, record total meters
Row 10 intervals of 30 seconds on/30 seconds off, record total meters
Row 20 intervals 15 seconds on/15 seconds off, record total meters
Notes:
1. Rest 5 minutes between intervals
2. Use the "m" button to recall meters for each interval
3. Go all out.
4. Compare results of each effor
<h3 class="title">Saturday 020928</h3>
Outside NAN
~~
20020928
Complete as many Pull-ups as you can in 60 minutes
<h3 class="title">Friday 020927</h3>
Outside NAN
~~
20020927
Four rounds for time of:
500 meter Row
10 Power Clean: body weight
15 Knees to Elbows
<h3 class="title">Thurday 020926</h3>
Outside NAN
~~
20020926
Rest day
"People do not lack strength; they lack will."
- Victor Hugo
More on parallettes from American Gymnast:
http://www.american-gymnast.com/technically_correct/
paralletteguide/page6.html
<h3 class="title">Wednesday 020925</h3>
Outside NAN
~~
20020925
Push-Jerk 3-2-1 reps
Rest
Complete as many rounds in 10 minutes as you can of:
1 Rope climb
10 Push-Jerk: 60% 1RM load
Rest
3 Rope climb
2 Rope climb
1 Rope climb
<h3 class="title">Tuesday 020924</h3>
Outside NAN
~~
20020924
1000 meter Row
Rest 4 minutes
Dumbell "Tabata" Thrusters
Who can row a 3:30 1,000 meters and
Tabata Thruster 50% of their bodyweight
no fewer than 10 reps in each interval?
<h3 class="title">Monday 020923</h3>
Outside NAN
~~
20020923
10 Dumbell deadlift
15 Toes to Bar
8 Dumbell deadlifts
15 Toes to Bar
6 Dumbell deadlifts
15 Toes to Bar
4 Dumbell deadlifts
15 Toes to Bar
2 Dumbell deadlifts
15 Toes to Bar
Cycle two minutes at high resistance
Cycle two minutes at high RPM
Cycle two minutes at high resistance.
Notes:
Increase the deadlift weight each set.
Maintain perfect form or you'll cripple yourself.
Cycle effort is all out; this is not a cruise.
On the bar-toe touch, move in slow motion, i.e, no swing at all.
<h3 class="title">Sunday 020922</h3>
Outside NAN
~~
20020922
Rest day
"Youâre gym isnât complete without parallettes; not even close."
- Coach Greg Glassman
Very cool guide to parallette training from American Gymnast:
http://www.american-gymnast.com/technically_correct/paralletteguide/index.html
<h3 class="title">Saturday 020921</h3>
Outside NAN
~~
20020921
For time:
5 Muscle-ups
20 inch box jump, 50 reps
Stretch/Rest 20 minutes
For time:
5 Muscle-ups
20 inch box jump, 50 reps
<h3 class="title">Friday 020920</h3>
Outside NAN
~~
20020920
Complete as many rounds in 20 minutes as you can of:
24 inch box jump, 15 reps
20 Sit-ups
<h3 class="title">Thursday 020919</h3>
Outside NAN
~~
20020919
Three to Five rounds for time of:
15 Kettlebell swing
10 L Pull-ups
Notes:
1. Grab that heavier Kettlebell for this one.
2. Don't count as an "L" Pull-up and pull-up
where the feet drop below the hips or the legs bend.
<h3 class="title">Wednesday 020918</h3>
Outside NAN
~~
20020918
Rest day
âOften people attempt to live their lives backwards:
they try to have more things, or more money,
in order to do more of what they want so they will be happier.
The way it actually works is the reverse.
You must first be who you really are, then, do what you need to do,
in order to have what you want.â
- Margaret Young
<h3 class="title">Tuesday 020917</h3>
Outside NAN
~~
20020917
For time:
75 Pull-ups
75 Dips
<h3 class="title">Monday 020916</h3>
Outside NAN
~~
20020916
Two rounds for time of:
500 meter Row
15 Sumo Deadlift High-pull
500 meter Row
15 Thruster
Notes:
1. Row 1:45 or less 500's.
2. Thruster and Sumo @ ½ your bodyweight.
3. Record time to completion.
<h3 class="title">Sunday 020915</h3>
Outside NAN
~~
20020915
Row 1K
Pull-up (max set)
Dumbell Thruster* (21 reps)
Dumbell Thruster (21 reps)
Pull-up (max set)
Row 1K
The idea here is to match the numbers of the second half
with the number of the first half. Go through this slowly!
Take as much time as you need.
Work for your best effort in each exercise.
<h3 class="title">Saturday 020914</h3>
Outside NAN
~~
20020914
Rest day
"Most folks are about as happy as they make up their minds to be."
- Abraham Lincoln
Why aren't decathletes like Dan OâBrien better known?
http://www.decathlon2000.ee/english/legends/dan.htm
Here is a good site on the decathlon, a sport we should all know more about: http://www.decathlon2000.ee/english/esileht.htm
<h3 class="title">Friday 020913</h3>
Outside NAN
~~
20020913
Overhead squat 10-10-10-10-10 reps
Muscle-up for ten minutes
Bike for five minutes
<h3 class="title">Thurday 020912</h3>
Outside NAN
~~
20020912
Push-Jerk 10-10-10-10-10
Pull-ups and dips for ten minutes
Three efforts of:
400 meter Run
Rest three minutes
<h3 class="title">Wednesday 020911</h3>
Outside NAN
~~
20020911
Hang clean 10-10-10-10-10
Back Extension and sit-ups for ten minutes
Twelve rounds of:
Row 1 minute
Rest 1 minute
Notes:
1. See instructions for last cycle:
slow and deliberate on weights to max load,
rest, all out in matched reps for calisthenics,
rest, all out on cardio. Same each day.
This is a default instruction on this pattern.
<h3 class="title">Tuesday 020910</h3>
Outside NAN
~~
20020910
Rest day
"It doesn't take a lot to make me happy. I like to work out. I like to play
ball. I like to spend time with my friends. I like to make myself better
every day. I like to try to learn. It doesn't take money to do that."
- Steve Nash
Here are some obstacle course links courtesy of Mike Joyce. Mike is a
Marine Combatant Diver Instructor, world-class trainer and our number one
resource on obstacle course construction. Contact Coach Glassman to
contact Mike.
Darby Queen pictures
http://www.bestranger.com/2000/daythree/event2/01.php3
Below is a site for BUDS that has some videos of the o-corse at Coronado,
CA.
http://www.navyseals.com/community/navyseals/training_buds.cfm
Marine Military Academy o-course pictures.
http://www.mma-tx.org/images/summercamp/scocrse/scocrse.htm
Marine Corps o-course
http://www.seabee.navy.mil/cbu418/Ops/Projects/Obstacle_Course.htm
o-course inspection checklist
http://www.safetycenter.navy.mil/ashore/checklists/highrisktraining/ocinsp.doc
<h3 class="title">Monday 020909</h3>
Outside NAN
~~
20020909
Squat 5-5-5-5-5
Muscle Up for ten minutes
Rope climb for 5 minutes
Notes:
1. Back Squat is at easy pace to maximize lifts.
2. Muscle ups will require âfriendly boostâ to keep you moving.
3. Rest before each of the three distinct efforts as needed
<h3 class="title">Sunday 020908</h3>
Outside NAN
~~
20020908
Bench Press 5-5-5-5-5
Rope Climb and Push-ups, max total in ten minutes
Row 1,000 meters
Notes:
1. Bench is at easy pace to maximize lifts.
2. Match each rope assent with ten push-ups.
3. Rest before each of the three distinct efforts as needed.
<h3 class="title">Saturday 020907</h3>
Outside NAN
~~
20020907
Hang Clean 5-5-5-5-5
Pull-ups and Dips, max total in ten minutes
Run 1 mile
Notes:
1. Cleans are at easy pace to maximize lifts
2. Pull-up and dip are in equal numbers.
3. Rest before each of three distinct efforts as needed.
<h3 class="title">Friday 020906</h3>
Outside NAN
~~
20020906
âI've believed ever since that living on the edge,
living in and through your fear, is the summit of life,
and that people who refuse to take that dare
condemn themselves to a life of living death.â
- John H. Johnson
Dr. Stephen Seiler on interval training. A good introduction to the topic.
http://home.hia.no/~stephens/interval.htm
<h3 class="title">Thursday 020905</h3>
Outside NAN
~~
20020905
Front Squat 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
<h3 class="title">Wednesday 020904</h3>
Outside NAN
~~
20020904
Push Press 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
<h3 class="title">Tuesday 020903</h3>
Outside NAN
~~
20020903
Clean & Jerk 10-10-10-10-10
100 Sit-ups
Row 2,000 meters
<h3 class="title">Monday 020902</h3>
Outside NAN
~~
20020902
Rest day
"If you want to succeed you should strike out on
new paths rather than travel the worn paths of accepted success."
- John D. Rockefeller
Check these links out.
Diet and nutrition are for too many people not amenable to logical analysis or rational discussion.
Why is that? http://www.msnbc.com/news/780727.asp
<h3 class="title">Sunday 020901</h3>
Outside NAN
~~
20020901
Tabata Squat
Sit-up, 75 reps
Notes:
1. Pace at will.
2. Sit-up in as many sets as needed.
<h3 class="title">Thurday 021031</h3>
Outside NAN
~~
20021031
Wall Ball 30 seconds
Rest 30 seconds
Wall Ball 60 seconds
Rest 60 seconds
Wall Ball 90 seconds
Rest 90 seconds
Wall Ball 120 seconds
Complete as many rounds in 20 minutes as you can of:
2 Rope climb
10 Walking lunges
1/2 Body weight Clean and Jerk, 10 reps
<h3 class="title">Wednesday 021030</h3>
Outside NAN
~~
20021030
Complete tabata intervals of:
Squat
Glute-ham developer sit ups
Pull-ups
Push press
Row
Notes:
1. The Tabata interval is 20 seconds of work followed by
10 seconds of rest, repeated 8 times.
2. Take any break you need between exercises.
3. Total the weakest intervals from each of the 5 exercises for score.
4. On the rower, measure the intervals by calories, not meters.
<h3 class="title">Tuesday 021029</h3>
Outside NAN
~~
20021029
1000 meter Row
Snatch 10-10-10-10-10 reps
1000 meter Row
<h3 class="title">Monday 021028</h3>
Outside NAN
~~
20021028
Rest day
"Is this one of those workouts that make you puke?"
-CrossFit Athlete
IronMInd sells strength-training equipment and publishes a journal, Milo.
Everything Dr. Strossen and IronMind has put together has been reputable,
interesting, and valuable. Read through their site carefully and certainly
order a catalog. The IronMind catalog is arguably the best catalog in the
fitness industry. At www.ironmind.com check out the list of institutional
clients to see what kind of reputation this small company has.
<h3 class="title">Sunday 021027</h3>
Outside NAN
~~
20021027
Clean and Jerk 1-1-1-1-1 reps
Three round for time of:
1 Rope climb
10 Push press
Kettle Bell Swing, 2 minutes
<h3 class="title">Saturday 021026</h3>
Outside NAN
~~
20021026
Run 800 meters
Rest
Run 800 meters
Rest
Three supersets of:
Sit-ups
Back Extensions
Rest
Bench Press 10-10-10-10-10
Rest
Jump rope"double unders", ten minutes
<h3 class="title">Friday 021025</h3>
Outside NAN
~~
20021025
Pull-ups, max reps
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run
<h3 class="title">Thursday 021024</h3>
Outside NAN
~~
20021024
Rest day
"Trying to be number one and trying to do a task well are two different things."
Alfie Kohn
Ken Mannie on the machinery and mechanics of speed improvement.
Coach Mannie is strength/conditioning coach at Michigan State University.
http://www.i-a-r-t.com/articles/fitness-exercise-articles.html
<h3 class="title">Wednesday 021023</h3>
Outside NAN
~~
20021023
Four rounds for time of:
2 Rope climb
25 Wall Ball
1/2 Body weight Muscle Snatch, 15 reps
20 inch Box jump, 20 reps
<h3 class="title">Tuesday 021022</h3>
Outside NAN
~~
20021022
For time:
800 meter Run
Glute Ham developer Bench Press* 15-15-15-15-15 reps
800 meter Run
(*Lie back on the Roman Chair or Glute-Ham developer until you are parallel to the floor.)
Notes:
1. Be very careful, you may break in two if you attempt too big a load.
2. Use light dumbbells if O'bar is too heavy.
3. Don't rush the movement.
4. Start Bench press after recovering somewhat from the first run.
5. Start second run immediately after Bench press.
<h3 class="title">Monday 021021</h3>
Outside NAN
~~
20021021
Three rounds for time of:
15 Muscle Snatch
20 inch Box jump, 15 reps
15 Back Extension
Our best will:
Snatch 2/3 body weight.
Jump 26" box.
Back extension/Glute-ham raise with 20 pound medicine ball.
Complete three rounds in ten minutes.
<h3 class="title">Sunday 021020</h3>
Outside NAN
~~
20021020
Rest day
"The will to win is not nearly as important as the will to prepare to win."
Bobby Knight
(1940-, American Basketball Coach)
<h3 class="title">Saturday 021019</h3>
Outside NAN
~~
20021019
Bench Press 5-4-3-2-1 reps
Increase weight at each set.
Take long break between sets.
Go for max weight at each lift.
Stretch.
<h3 class="title">Friday 021018</h3>
Outside NAN
~~
20021018
Set-up the rower for intervals of twenty seconds work and ten seconds rest.
Set the rower to display meters in the lower window. Go all out on the first effort.
On subsequent efforts work to capture as many meters as in the first effort.
In the same interval pattern, 20on/10off X 8,
Squat
Pull-ups
Push-ups
Sit-ups
If you transition from one exercise to the next in ten seconds,
this is a twenty-minute workout. For all but the best athletes
this will be all but impossible.
Transition from one exercise to the next as quickly as you can.
One-minute maximum transition break! No ranking will be
considered for total time that exceeds twenty-four minutes.
Ranking is based on least number of meters in each of eight
rowing intervals, and least reps in each of eight intervals for
each of the other four exercises.
<h3 class="title">Thursday 021017</h3>
Outside NAN
~~
20021017
Five sets of the triple,
Sit-up
Back extension
Bench-press 5-10RM
Move methodically, deliberately, with precise SLOW movement.
Don't hurry; minimize the cardiovascular quality.
This is strength training only! Make each effort a serious challenge.
<h3 class="title">Wednesday 021016</h3>
Outside NAN
~~
20021016
"The secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into small
manageable tasks, and then starting on the first one."
Mark Twain
(1835-1910, American Humorist, Writer)
<h3 class="title">Tuesday 021015</h3>
Outside NAN
~~
20021015
Three rounds for time of:
Dips, max reps
Walking lunges, 20 steps
1/3 Body weight Push-press, max reps
Walking lunges, 20 steps
Hanstand Push-ups, max reps
Walking lunges, 20 steps
<h3 class="title">Monday 021014</h3>
Outside NAN
~~
20021014
Three rounds for time of:
20 inch Box jump, 25 reps
15 Power clean
Rest 1 minute
Fit: 20" box and 50% bodyweight powerclean
Superfit: 26"; box and 75% bodyweight powerclean
CrossFit: 32" box and 100% bodyweight powerclean
<h3 class="title">Sunday 021013</h3>
Outside NAN
~~
20021013
Perform 3-5 rounds of this circuit:
800 meter Run
15 Power clean
Rest
<h3 class="title">Saturday 021012</h3>
Outside NAN
~~
20021012
Rest day
âThe best way out is always throughâ
- Robert Frost
A history of gymnastics rings:
http://www.gymmedia.com/ghent2001/appa/rings/history_ri.htm
<h3 class="title">Friday 021011</h3>
Outside NAN
~~
20021011
Jump rope for two minutes rest for one minute.
Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise.
Go for it!!
If you have considerable jump rope experience,
"double under" for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
<h3 class="title">Thursday 021010</h3>
Outside NAN
~~
20021010
Back squat 5-3-1 reps
Deadlift 5-3-1- reps
Bench press 5-3-1 reps
Rankings are based on total weight divided by body weight.
<h3 class="title">Wednesday 021009</h3>
Outside NAN
~~
20021009
For time:
10 Power clean
500 meter Row
7 Power clean
500 meter Row
5 Power clean
500 meter Row
3 Power clean
Notes:
Can you Powerclean at bodyweight and row sub 1:30 500's?
<h3 class="title">Tuesday 021008</h3>
Outside NAN
~~
20021008
Rest day
"The more you know the less you need to say."
Jim Rohn
(American Businessman, Author, Speaker, Philosopher)
Rowing ergometer tips:
http://www.rowingact.org.au/SDO/Rowing_erg_tips_Novice_Msts.htm
<h3 class="title">Monday 021007</h3>
Outside NAN
~~
20021007
Three rounds for time of:
15 Deadlift: Body weght
500 meter Row
<h3 class="title">Sunday 021006</h3>
Outside NAN
~~
20021006
Back extension 15-15-15 reps
Thruster 20-15-10 reps
1000 meter Row
Notes:
Back extensions are Snake or wave up
Thrusters max weight each set
<h3 class="title">Saturday 021005</h3>
Outside NAN
~~
20021005
Clean and Jerk 15-12-9 reps
Snatch 15-12-9 reps
Climb a thousand to two thousand foot climb
on your mountain bike or road bike.
<h3 class="title">Friday 021004</h3>
Outside NAN
~~
20021004
"The ambitious will always be first in the crowd; he presseth forward,
he looketh not behind him. More anguish is it to his mind to see one
before him, than joy to leave thousands at a distance."
Akhenaton
(1375 BC, Egyptian King, Monotheist)
Paleo Diet recipes:
http://www.panix.com/~paleodiet/list/ Cool!
<h3 class="title">Thursday 021003</h3>
Outside NAN
~~
20021003
2000 meter Row
Rest for 2000 meter time
1000 meter Row
Rest for 1000 meter time
500 meter Row
or
800 meter Run
Rest for 800 meter time
400 meter Run
Rest for 400 meter time
200 meter Run
<h3 class="title">Wednesday 021002</h3>
Outside NAN
~~
20021002
Kettlebelll Swing, 1 minute
Glute-ham develop sit-up, 1 minute
Rest
Perfrom 3-5 rounds for time of:
10 Thruster
12 L-Pull-ups
Rest
Glute-ham develop sit-up, 1 minute
Kettlebelll Swing, 1 minute
<h3 class="title">Tuesday 021001</h3>
Outside NAN
~~
20021001
Squat with weight 20-10-5-3-1- reps
Then,
Three rounds each for time of:
Three minute stand on bike at 70 rpm
2 Rope climb
20 Sit-ups
15 Back extensions
<h3 class="title">Saturday 021130</h3>
Outside NAN
~~
20021130
Tabata Squat
Rest 2 minutes
1/3 Body weigh Bench Press, 50 reps
Rest 2 minutes
Perform Tabata total from earlier, in one set, in less than 4 minutes.
Rest 2 minutes
1/3 Body weigh Bench Press, 2 minutes
<h3 class="title">Friday 021129</h3>
Outside NAN
~~
20021129
Rest day
"Attempt easy tasks as if they were difficult,
and difficult as if they were easy; in the one
case that confidence may not fall asleep,
in the other that it may not be dismayed."
Baltasar Gracian
<h3 class="title">Thursday 021128</h3>
Outside NAN
~~
20021128
Four rounds for time of:
Rope climb
25 Push-ups
Then,
Squat 15-5-3 reps
Row 1000 meters
<h3 class="title">Wednesday 021127</h3>
Outside NAN
~~
20021127
Clean and Jerk 10 reps.
Clean and Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.
Notes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set
<h3 class="title">Tuesday 021126</h3>
Outside NAN
~~
20021126
Complete as many rounds in 20 minutes as you can of:
20 RM load Power clean, 15 reps
400 meter Run
<h3 class="title">Monday 021125</h3>
Outside NAN
~~
20021125
Rest day
"Courage and perseverance have a magical talisman,
before which difficulties disappear and obstacles vanish into air."
John Quincy Adams
You needn't find a beam, but tape off some mat area and play
with the following balance/handstand drills. (hint, applicable to parallettes)
http://www.usa-gymnastics.org/publications/technique/1996/5/handstand.html
<h3 class="title">Sunday 021124</h3>
Outside NAN
~~
20021124
For time:
Powerclean 21 RM weight (weight you can lift 21 reps but not 22)
50 sit-ups
Powerclean 18 reps same weight as above
50 sit-ups
Powerclean 15 reps same weight
50 sit-ups
Powerclean 12 reps same weight
There is no rest here other than the sit-ups.
Relative to the powerclean the sit-up is a rest.
Move deliberately, and with control from one exercise to the next.
Perform the sit-ups slowly and calmly to recover from the powerclean.
On completion of the sit-ups move directly to the next set of powercleans.
<h3 class="title">Saturday 021123</h3>
Outside NAN
~~
20021123
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
Six sets of pull-ups
(max effort, record the total, take as much time as needed between sets)
Six sets of dips
(max effort, record the total, take as much time as needed between sets)
OR, if you have a muscle-up,
Ten sets of muscle-ups
(max effort, take as much time as needed, record the time to complete all ten)
One rope climb with no legs or five with legs.
Twenty handstand push-ups by any means. Have spotter pull you up by ankles if needed.
Practice lowering from handstand to planche
(body parallel to floor, arms locked)
Have spotter support your ankles and lower you to parallel.
Hold at parallel, with spotter minimally helping, for five full seconds.
Repeat for ten attempts. Do on padded mat, crash pad, or other padded surface!!
30 Ab-bench at max weight
(or other sit-up that ranges from trunk extension through to flexion)
25 Back extension
50 Squats
This is a really tough day. Don't hold back.
Tomorrow is met-con only, so you will be able to rest your arms, back, and shoulders.
You are getting a small taste of the demands of a gymnast's workout.
<h3 class="title">Friday 021122</h3>
Outside NAN
~~
20021122
1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized
movements are tough! Make damned sure you warm-up thoroughly
with "air squats" and stretching first.
2) "Power squat": Lower and rise as quickly as you can while
maintaining PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position
(thighs parallel to floor), hold for a full ten seconds,
rise and immediately upon full extension of hip and leg return
to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and
twenty seconds to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at
the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).
<h3 class="title">Thursday 021121</h3>
Outside NAN
~~
20021121
Rest day
"With the power of conviction, there is no sacrifice."
Pat Benetar
(American Singer)
De Vany is on to something of significance with his "Evolutionary Fitness"
http://www.arthurdevany.com/
<h3 class="title">Wednesday 021120</h3>
Outside NAN
~~
20021120
Five rounds:
Jump rope, "Double unders": 1 minute
Rest 1 minute
Five rounds:
1 Muscle up
10 Dips
Snatch 15-12 reps
Four rounds:
100 meter Swim
<h3 class="title">Tuesday 021119</h3>
Outside NAN
~~
20021119
For time:
5 Bench press
500 meter Row
3 Bench press
500 meter Row
2 Bench press
500 meter Row
1 Bench press
Notes:
1) Start with a bench press that you can press 5 times but not 6.
2) On the first row (try for 1:45), note the meters accomplished
and match that distance on the second and third efforts.
3) Keep the same load for the bench press throughout the workout.
<h3 class="title">Monday 021118</h3>
Outside NAN
~~
20021118
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Powerclean 3-5-7 reps
Notes:
1. For 1in/1out, set watch to continuous countdown mode for one minute.
It will beep every minute in this mode. Start run and make mental note of
location at turn around. Push hard enough that you cannot make it back
in one minute, i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run. Again record time
"late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or 5 minutes stairclimb
or 5 minute cycle.
<h3 class="title">Sunday 021117</h3>
Outside NAN
~~
20021117
Rest day
"Win or lose, do it fairly."
Knute Rockne
(1888-1931, Norwegian-born American Football Coach)
Chris Mavromatis is worth listening to.
http://www.deepsquatter.com/strength/archives/mavrocat3.htm
<h3 class="title">Saturday 021116</h3>
Outside NAN
~~
20021116
Bike 20 minutes at a warm-up pace.
21 "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
21 "Bottom to bottom squat":
Lower to full squat position (thighs parallel to floor), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds.
21 "Super slow squat":
Take twenty seconds to reach bottom and twenty seconds to reach top again.
How long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the
time at the instant you fall under the 2:00 minute average
(2:00 for men and 2:10 for women).
<h3 class="title">Friday 021115</h3>
Outside NAN
~~
20021115
Five rounds for time of:
25 Squats
10 Pull Ups
10 Dips
<h3 class="title">Thursday 021114</h3>
Outside NAN
~~
20021114
For time:
1000 meter Row
Deadlift 3-3-3-3-3 reps
1000 meter Row
Deadlift 3-3-3-3-3 reps
<h3 class="title">Wednesday 021113</h3>
Outside NAN
~~
20021113
Rest day
"When you judge another, you do not define them, you define yourself."
Wayne Dyer
(1940-, American Psychotherapist, Author, Lecturer)
Dr. Siff on failure, fatigue, and endurance:
http://www.sportsci.com/SPORTSCI/JANUARY/pp13.html
<h3 class="title">Tuesday 021112</h3>
Outside NAN
~~
20021112
Snatch 1-1-1-1-1 reps
Rest
Three rounds for time of:
20 Push-ups
10 Squat cleans
Glute Ham developer Medicine Ball Throw Sit-up: 2 minutes
<h3 class="title">Monday 021111</h3>
Outside NAN
~~
20021111
For time:
21-18-15-12 reps of:
Clean and Jerk: 1/2 body weight
<h3 class="title">Sunday 021110</h3>
Outside NAN
~~
20021110
Wall Ball, 1 minute
Rest
Three to five round for time of:
3 Rope climbs
10 Power Cleans
Rest
Wall Ball, 1 minute
<h3 class="title">Saturday 021109</h3>
Outside NAN
~~
20021109
Rest day
"You don't have to be a fantastic hero to do certain
things - to compete. You can be just an ordinary chap,
sufficiently motivated to reach challenging goals."
Sir Edmund Hillary
(1919-, New Zealand Mountaineer, Explorer)
Three workouts a day through the miracle of
"synaptic facilitation!!" But keep reading the last
paragraph suggests another, more likely, explanation.
http://www.cbass.com/Synaptic.htm
<h3 class="title">Friday 021108</h3>
Outside NAN
~~
20021108
Push press 15-10-5-3-3-3 reps
Rest
Push press, 2 minutes
Notes:
1. Start very light, work to heavy.
Fifteen rep set and ten rep set are warm-ups.
2. With each set increase rest between sets as
load increases and reps decrease.
3. Final effort is with plateless bar.
Looking for max heart rate. Don't stop.
<h3 class="title">Thursday 021107</h3>
Outside NAN
~~
20021107
Good mornings 5-5-3-3-1-1 reps
Rest
Complete as many rounds in 7 minutes as you can of:
7 Dips
7 Good mornings
Rest
Dips, max reps in 2 minutes
Rest
Dips, max reps in 90 seconds
Rest
Dips, max reps in 60 seconds
Notes:
1. The idea is to not hurry through the opening Good Mornings
and the Finishing Dips, yet "mow" through the Dip/Good Morning circuit.
2. Bad form can cripple.
<h3 class="title">Wednesday 021106</h3>
Outside NAN
~~
20021106
For time:
15 Back Extension
Rope climb
20 Push-ups
Rope climb
25 Sit-ups
Rope climb
Notes:
1. If able climb the rope from a seated posture and maintain an "L" throughout.
2. No ugly push-ups.
3. Sit-up of your choice.
4. Don't swing the back extension, no momentum.
<h3 class="title">Tuesday 021105</h3>
Outside NAN
~~
20021105
Rest day
There isn't a person anywhere that isn't capable of doing more
than he thinks he can."
Henry Ford
Good technique, sound mechanics, good site.
Learn all these exercises in as much detail as possible.
http://www.exrx.net/Lists/PowerExercises.html
<h3 class="title">Monday 021104</h3>
Outside NAN
~~
20021104
For time:
15 Snatch
15 Knees to elbows
10 Snatch
10 Snatch
15 Knees to elbows
5 Snatch
5 Snatch
5 Snatch
15 Knees to elbows
<h3 class="title">Sunday 021103</h3>
Outside NAN
~~
20021103
Two rounds for time of:
Tabata Squat
Handstand walk, 4 minutes
Note: If you can't walk on your hands hold a handstand
for as much of the 4 minutes as possible.
<h3 class="title">Saturday 021102</h3>
Outside NAN
~~
20021102
Three round for time of:
3 Muscle-ups
50 Sit-ups
<h3 class="title">Friday 021101</h3>
Outside NAN
~~
20021101
Rest day
"Health is the vital principle of bliss,/ And exercise of health."
James Thomson
<h3 class="title">Tuesday 021231</h3>
Outside NAN
~~
20021231
Rest day
"Someday is not a day of the week."
Source Unknown
An apple a day will keep the doctor away! From Cornell University:
http://www.news.cornell.edu/releases/June00/AntiCancerApple.bpf.html
<h3 class="title">Monday 021230</h3>
Outside NAN
~~
20021230
Five rounds for time of:
25 Box jumps
15 Hang cleans
1. Use as tall a box and as heavy a load as you can,
e.g., how about 100% bodyweight and 30"?
2. No resting until finished.
<h3 class="title">Sunday 021229</h3>
Outside NAN
~~
20021229
Five sets of Dips.
Total the five sets. Then...
Three rounds for time of:
Snatch 1/3 body weight, 10 reps
Powerclean 1/3 body weight, 10 reps
20 inch box jump, 15 reps
<h3 class="title">Saturday 021228</h3>
Outside NAN
~~
20021228
For time:
Back Squat, 20 reps
Rest 5 minutes
800 meter run
Rest 5 minutes
Tabata Squat (20 seconds on/10 seconds off X 8)
Rest 5 minutes
800 meter run
Rest 5 minutes
Overhead Squat, 20 reps
<h3 class="title">Friday 021227</h3>
Outside NAN
~~
20021227
Rest day
"Yesterday I was a dog. Today I'm a dog.
Tomorrow I'll probably still be a dog.
Sigh! There's so little hope for advancement."
Charles M. Schulz (1922 - 2000) (Snoopy)
Here is a cool training trick from the Westside Barbell Club: http://www.deepsquatter.com/strength/archives/ls01.htm
<h3 class="title">Thursday 021226</h3>
Outside NAN
~~
20021226
Five rounds for time of:
Incline dumbell bench press, 5 reps
Rope climb
1. Max load on bench press at each pass.
2. Climb the rope without using your legs on the rope.
If you can, it's time to do it right.
3. Take as much time between rounds
as required to max bench load.
<h3 class="title">Wednesday 021225</h3>
Outside NAN
~~
20021225
For time:
50 Sit-ups
15 Thruster
20 Pull-ups
12 Thruster
15 Pull-ups
9 Thurster
10 Pull-ups
50 Sit-ups
Notes:
1. Increase load with each set of Thrusters.
2. This is a fifteen minute workout.
3. A "Thruster" is a deep front squat/push-press combo
(where have you been?).
3. Nice
<h3 class="title">Tuesday 021224</h3>
Outside NAN
~~
20021224
Deadlift 5-4-3-2-1 reps. (total weight)
Rest 5 minutes
20 inch box jump, 50 reps (record time)
Rest 5 minutes
1000 meter Row (record time)
<h3 class="title">Monday 021223</h3>
Outside NAN
~~
20021223
Rest day
If you want happiness for an hour -- take a nap.
If you want happiness for a day -- go fishing.
If you want happiness for a month -- get married.
If you want happiness for a year -- inherit a fortune.
If you want happiness for a lifetime -- help someone else.
Chinese Proverb
<h3 class="title">Sunday 021222</h3>
Outside NAN
~~
20021222
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Rest 4 minutes
Tabata 12 inch Jumps
Notes:
Suspend a small object 12 inches above your reach.
Now jump up and touch it per Tabata Interval protocol.
<h3 class="title">Saturday 021221</h3>
Outside NAN
~~
20021221
For time:
50 Sit-ups.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 21 reps.
Standing two minute sprint on stationary bike.
1/3 body weight Push-press, 15 reps.
Standing two minute sprint on staionary bike.
1/3 body weight Push-press, 9 reps.
50 Sit-ups
<h3 class="title">Friday 021220</h3>
Outside NAN
~~
20021220
Complete as many round in 20 minutes as you can of:
Rope Climb
Body weight bench press
Notes:
How many reps of bench press
and how many trips up the rope can you get?
<h3 class="title">Thursday 021219</h3>
Outside NAN
~~
20021219
Rest day
"I am not discouraged, because every wrong
attempt discarded is another step forward."
Thomas A. Edison
<h3 class="title">Wednesday 021218</h3>
Outside NAN
~~
20021218
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
Rest
Three-Five rounds for time of:
10 Front Squat
Rope climb "Double Up"
Rest
1 minute each of:
Glute ham developer Medicine Ball Throw Sit-up
Kettlebell swings
<h3 class="title">Tuesday 021217</h3>
Outside NAN
~~
20021217
You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.
Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.
<h3 class="title">Monday 021216</h3>
Outside NAN
~~
20021216
Front Squat-Push Jerk, 65 lbs. X 3 reps,
Rest.
Front Squat-Push Jerk
85X3,
105X3,
125X3, etc.
Notes:
1. Women and children can start with 45 lbs. and add ten each set.
2. Give yourself one point for each set successfully completed with 3 reps.
3. End with three more reps at the last weight completed with three reps and
work your way back down with two more reps (3,5,7,9...) with each
reduction in weight all the way back to 65 pounds.
<h3 class="title">Sunday 021215</h3>
Outside NAN
~~
20021215
Rest day
"Nearly all men can stand adversity,
but if you want to test a man's character,
give him power."
Abraham Lincoln
Charles Staley is always interesting.
http://www.myodynamics.com/articles.html
<h3 class="title">Saturday 021214</h3>
Outside NAN
~~
20021214
Five rounds for time of:
25 Push-ups
Body weight back squat, 20 reps
25 Sit-ups
<h3 class="title">Friday 021213</h3>
Outside NAN
~~
20021213
1 Pull-up
1 Dip
1 Sit-up
2 Pull-ups
2 Dips
2 Sit-ups
3 Pull-ups
3 Sit-ups
get it?
Continue this sequence as far as you can for exactly 30 minutes)
Notes.
1. No "crappy" pull-ups, dips, or sit-ups. Perfect form, please.
<h3 class="title">Thursday 021212</h3>
Outside NAN
~~
20021212
Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"
Notes:
1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.
<h3 class="title">Wednesday 021211</h3>
Outside NAN
~~
20021211
Rest day
"Courage overrides self-doubt, but does not end it."
Mason Cooley
We've been here before, but this site is so rich with
worthwhile diet information that we've got to come back:
http://www.panix.com/~paleodiet/
<h3 class="title">Tuesday 021210</h3>
Outside NAN
~~
20021210
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Bike 5 mins hard.
Dumbbell Bench-press 15 reps.
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
2. If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
3. To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
4. Keep the rest between cycle effort and bench-press
constant for each couplet.
<h3 class="title">Monday 021209</h3>
Outside NAN
~~
20021209
For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats
Perform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.
Notes:
1. One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.
2. Seven sets total in ten minutes for a "70" is an excellent score!
<h3 class="title">Sunday 021208</h3>
Outside NAN
~~
20021208
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Notes:
1. For 1in/1out, set watch to continuous countdown
mode for one minute. It will beep every minute in this mode.
Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute,
i.e., done right you come in "late."
2. Pick tough three rep load. Hold for all six sets.
3. Try for same one minute "outspot" on second run.
Again record time "late" on return. Compare to first run.
4. If you don't want to run substitute 500 meter row or
5 minutes stairclimb or 5 minute cycle.
<h3 class="title">Saturday 021207</h3>
Outside NAN
~~
20021207
Rest day
"We cannot become what we need to be, remaining what we are."
Max Depree
(1924-, American Furniture Manufacturing Company Executive)
Here's a varitation on the bench press designed to improve your control. http://www.deepsquatter.com/strength/archives/ddani2.htm
<h3 class="title">Friday 021206</h3>
Outside NAN
~~
20021206
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes
These are walking lunges, not the ineffective ones!
<h3 class="title">Thursday 021205</h3>
Outside NAN
~~
20021205
Rope Climb & Handstand:
Six ascents
Twenty minutes of handstand practice.
Squat 4 sets, 10,8,6,4 reps
Row 2000 meters
<h3 class="title">Wednesday 021204</h3>
Outside NAN
~~
20021204
1 set of Clean and Jerk @ 5 RM
3 sets of Clean and Jerk @ 3 RM
5 sets of Clean and Jerk @ 1 RM
<h3 class="title">Tuesday 021203</h3>
Outside NAN
~~
20021203
Rest day
"Failure is not the only punishment for laziness; there is also the success of others."
Jules Renard
Here courtesy of Dave Draper is an excerpt from Kubik's Dinosaur Training,
a cult favorite among good strength and conditioning coaches.
http://davedraper.com/dinosaur-training-book-excerpt.html
<h3 class="title">Monday 021202</h3>
Outside NAN
~~
20021202
Ten round for time of:
5 Pull-ups
5 Push-ups
5 Squats
5 Sit-ups
5 Back Extensions
1. No cheating, super-clean technique.
<h3 class="title">Sunday 021201</h3>
Outside NAN
~~
20021201
Snatch 1-1-1-1-1 reps
Three round for time of:
15 Dips
15 Power cleans
Glute Ham Developer Medicine Ball Throw Sit-ups, 2 minutes
<h3 class="title">Friday 030131</h3>
Outside NAN
~~
20030131
Complete as many rounds in 30 minutes as you can of:
1 mile Bike
10 Pull-ups
135 pound Bench Press, 15 reps
<h3 class="title">Thurday 030130</h3>
Outside NAN
~~
20030130
Four rounds for time of:
15 Dips
1/2 Body weight power cleans, 12 reps
<h3 class="title">Wednesday 030129</h3>
Outside NAN
~~
20030129
Row 5K
<h3 class="title">Tuesday 030128</h3>
Outside NAN
~~
20030128
Rest Day
"We forfeit three-quarters of ourselves in order to be like other people."
Arthur Schopenhauer
Dan John is the man! - http://danjohn.org/
<h3 class="title">Monday 030127</h3>
Outside NAN
~~
20030127
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run
<h3 class="title">Sunday 030126</h3>
Outside NAN
~~
20030126
Five rounds for time of:
5 Handstand push-ups
15 Jump rope "Double Unders"
<h3 class="title">Saturday 030125</h3>
Outside NAN
~~
20030125
Front Squat 3-3-3-3-3-3-3-3-3-3 reps
<h3 class="title">Monday 030120</h3>
Outside NAN
~~
20030120
Rest day
"Go home - Get 25-30 dips - then
come back in here and you will have
about 3 dips on my rings." - Greg Glassman
The evolutionary argument for the Paleolithic Diet
is powerful, sound, and compelling. We will regularly
return to this thread. It is well worth the time to
bookmark this link and explore its reaches until
you are intimate with the details of this perspective
http://www.beyondveg.com/cat/paleodiet/index.shtml
<h3 class="title">Sunday 030119</h3>
Outside NAN
~~
20030119
Repeat this circuit three times with no rest. Push hard;
make each set a worthy effort. Use your judgement
on the reps. Great athletes will make each set a challenge
and execute the movements with great control and technique.
Max heart rates are readily available here. For you fighters, this is a fight.
Bike a fast mile
Sit-ups
Back extension
Max set of pull-ups
Bench press @ body weight
Upright row @ 1/3 body weight
Push-ups
<h3 class="title">Saturday 030118</h3>
Outside NAN
~~
20030118
Complete a full Tabata interval of:
Row
Squat
Pull-up
Push-up
Sit-up
You get a minute rest between each exercise.
<h3 class="title">Friday 030117</h3>
Outside NAN
~~
20030117
For time:
500 meter Row
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
Deadlift, 15 reps
Max set of pull-ups
Rest
500 meter Row
Choose a weight on the deadlift, which you can complete 15 reps but not 16.
<h3 class="title">Thursday 030116</h3>
Outside NAN
~~
20030116
Rest day
"The fight is won or lost far away from witnessesâ
behind the lines, in the gym, and out there on the road,
long before I dance under those lights."
-Muhammad Ali
Dr. Winett publisher of Master Trainer on intensity
versus volume of cardiovascular training. We've seen
Dr. Winett several times in other links.
http://www.ageless-athletes.com/aerobics_and_health.shtml
<h3 class="title">Wednesday 030115</h3>
Outside NAN
~~
20030115
Stretch: back, hips legs, chest, shoulders.
Complete a max set of:
Sit-up
Back extension
Knees to elbow
Squat
Dip
Pull-up
Deadlift
2000 meter Row
Stretch: back, hips, legs, chest, shoulders.
See how tough you can make this workout.
This is a high intensity training session.
We're just doing one set of each exercise
make it a killer! Each set should be a max effort.
No resting during set.
Rest as needed between exercises.
<h3 class="title">Tuesday 030114</h3>
Outside NAN
~~
20030114
2 minutes of jump rope
10 Handstand push-ups
2 minutes of jump rope
Complete 12-10-8-6-4 reps of:
1/2 Body weight sumo deadlift high pull
2 minutes of jump rope
50 Ring dips
2 minutes of jump rope
Can you complete this in 20 minutes?
<h3 class="title">Monday 030113</h3>
Outside NAN
~~
20030113
Complete as many reps in 30 minutes as you can of:
Rope Climb
Push-up
The objective here is to climb and push
until you can do neither. Thoroughly exhaust
both functions within 30 minutes. Report the
details of the experience both today and
the effects tomorrow.
Count the number of trips up the rope
(the CrossFit rope is a 13' "shorty") and
the number of push-ups within the half hour.
Remember the CrossFit push-up is a very
rigid body, deep, controlled movement.
No cheating on the push-up!!
Find a swimming hole/pool and pound out 15 fast laps!!
<h3 class="title">Sunday 030112</h3>
Outside NAN
~~
20030112
Rest day
"The question is not whether we will die, but how we will live."
Joan Borysenko
Clarence Bass got his Kettlebell and injured
himself for months within minutes.
All new movements need to be explored gently,
incrementally, and in the absence of all ego.
http://www.cbass.com/KB_Blast.htm
<h3 class="title">Saturday 030111</h3>
Outside NAN
~~
20030111
For time:
1000 meter Row
7 Muscle-ups
Body weight clean and jerk, 15 reps
Notes:
1. Notice the variation on this theme through the week.
2. If you can't do the muscle-up yet, do 50 pull-ups and 50 dips.
3. Record time for comparisons T-W-Th-F-Sa.
4. O.K., So you can't C&J; your bodyweight; use 50 or 75%.
<h3 class="title">Friday 030110</h3>
Outside NAN
~~
20030110
For time:
Max set of pull-ups
800 meter Run
Max set of pull-ups
400 meter Run
Max set of pull-ups
200 meter Run
<h3 class="title">Thursday 030109</h3>
Outside NAN
~~
20030109
Run one minute turn around and run back. "1 in/1 out"
Rest as needed.
2minutes of Kettlebell Swing
Rest 2 minutes
90 Seconds of Kettlebell Swing
Rest 90 seconds.
60 Seconds of Kettlebell Swing,
"1 in/ 1 out"
Notes:
1. For 1in/1out, set watch to continuous
countdown mode for one minute. It will beep
every minute in this mode. Start run and
make mental note of location at turn around.
Push hard enough that you cannot make it
back in one minute, i.e., done right you
come in "late."
2. Work with toughest Kettlebell you can
for all three sets.
3. Try for same one minute "outspot" on
second run. Again record time "late" on return.
Compare to first run.
4. If you don't want to run substitute
500 meter row or 5 minutes stairclimb
or 5 minute cycle.
<h3 class="title">Wednesday 030108</h3>
Outside NAN
~~
20030108
Rest day
"Action may not always bring happiness;
but there is no happiness without action."
-Benjamin Disraeli
<h3 class="title">Tuesday 030107</h3>
Outside NAN
~~
20030107
Complete two minutes each of:
20 inch Box jump
Walking lunge
Bike Sprint
Squat
Rest 5 minutes, repeat
<h3 class="title">Monday 030106</h3>
Outside NAN
~~
20030106
Four round for time of:
1/2 Body weight sumo deadlift high pull, 15 reps
Run 400 meters
<h3 class="title">Sunday 030105</h3>
Outside NAN
~~
20030105
Tabata Squats
Rest 4 minutes
Tabata Squats
Rest 4 minutes
Tabata Squats
Notes:
1) The Tabata Interval is 20 seconds of work
followed by 10 seconds of rest, repeated 8 times.
2) Take the lowest number of squats from all
8 work intervals as the score for each Tabata effort.
3) Add the three scores from each effort
for a total score for the workout.
4) 60 is a good score.
<h3 class="title">Saturday 030104</h3>
Outside NAN
~~
20030104
Rest day
The art of war is simple enough.
Find out where your enemy is.
Get at him as soon as you can.
Strike him as hard as you can,
and keep moving.
Ulysses S. Grant (1822 - 1885)
Cruise around www.sportsci.org.
<h3 class="title">Friday 030103</h3>
Outside NAN
~~
20030103
Three round for time of:
45 pound Front squat, 50 reps
20 Pull-ups
20 Dips
Notes:
1. Rest only where continuing is physically impossible.
2. If you can't complete the pull-ups or dips in one set
break it into several with minimal rest.
3. Squat to a 10" box or platform.
<h3 class="title">Thurday 030102</h3>
Outside NAN
~~
20030102
Three round for time of:
1 minute Hollow rock
1 minute Arch rock
10 One legged squats, left leg
10 One legged squats, right leg
Hollow Rock: Lie on your back,
place your arms overhead, and
rock smoothly back and forth
like a rocking chair.
Arch Rock: Lie on your stomach,
place your arms overhead, lift your heels
with straight legs, and rock smoothly
back and forth like a rocking chair.
One legged squat assistance: Hold your jump rope
strung over your pull-up bar for balance and
assistance if you've not developed the fitness
for this yet.
<h3 class="title">Wednesday 030101</h3>
Outside NAN
~~
20030101
30-25-20-15-10 reps of the couplet:
20 pound Medicine ball clean
1/2 Body weight assisted pull-up
Today's workout is a simple yet elegant whole body circuit.
Record and report your total time for all five rotations.
FASTEST TIME TAKES IT!
Take a prolonged stretching warm-up and cool-down.
<h3 class="title">Friday 030228</h3>
Outside NAN
~~
20030228
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
15 Front squat: body weight
30 Sit-ups
<h3 class="title">Thursday 030227</h3>
Outside NAN
~~
20030227
Five rounds for time:
1.5 pood Kettlebell swing, 21 reps
Rope climb, "double up"
(up and back only touching a toe to ground before reascent)
<h3 class="title">Wednesday 030226</h3>
Outside NAN
~~
20030226
Pick your least favorite, yet available:
Row 5K
Run 5K
Bike 10K
Swim 1K
<h3 class="title">Tuesday 030225</h3>
Outside NAN
~~
20030225
Rest Day
Then I heard the voice of the Lord saying,
"Whom shall I send? And who will go for us?"
And I said, "Here am I. Send me!"
Isaiah 6:8
Our friend Tyler Hassâ Girevik Magazine has
garnered access to some of the most original
thinkers in fitness today if we dare say so!
http://www.girevikmagazine.com/
<h3 class="title">Monday 030224</h3>
Outside NAN
~~
20030224
Complete as many rounds in 20 minutes as you can of:
25 Push-ups
Bike 1 mile
Double body weight Deadlift, 12 reps
<h3 class="title">Sunday 030223</h3>
Outside NAN
~~
20030223
Five rounds for time of:
Run 400 meters
65 pound Overhead squat, 21 reps
<h3 class="title">Saturday 030222</h3>
Outside NAN
~~
20030222
Complete as many Strict pull-ups in 20 minutes as you can.
Subtract number of sets from pull-up total for score.
<h3 class="title">Friday 030221</h3>
Outside NAN
~~
20030221
Rest Day
I learned the value of hard work by working hard.
Margaret M. Fitzpatrick
<h3 class="title">Thursday 030220</h3>
Outside NAN
~~
20030220
Complete as many rounds in 20 minutes as you can of:
Four Rounds of Tabata: 65 pound push press
Complete as many reps as you can in 20 seconds, rest for 10 seconds. Repeat this 4 more times.
20 double unders
20 Sit ups on Glute Ham developer holding 25 lbs.
Make sure the weight stays close to your chest and just under the chin.
<h3 class="title">Wednesday 030219</h3>
Outside NAN
~~
20030219
Four rounds for time of:
Run 1 mile
20 inch Box Jump, 50 reps
<h3 class="title">Tuesday 030218</h3>
Outside NAN
~~
20030218
Hang Clean 10RM load X 10,
7RM load X 7,
5RM load X 5,
3RM load X 3,
then in as few sets as possible and with the last (3RM) load:
10 reps,
7 reps,
5 reps,
3 reps.
<h3 class="title">Monday 030217</h3>
Outside NAN
~~
20030217
Rest Day
The nonviolent approach does not immediately
change the heart of the oppressor. It first does
something to the hearts and souls of those committed
to it. It gives them new self-respect; it calls up
resources of strength and courage that they did not
know they had. Finally it reaches the opponent and
so stirs his conscience that reconciliation becomes
a reality.
Martin Luther King, Jr.
(1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)
When dealing with similarly enlightened souls it does
do exactly that. When confronting the rest of the world
this very same strategy turns you into Scooby Snacks.
- Coach Glassman
<h3 class="title">Sunday 030216</h3>
Outside NAN
~~
20030216
Complete as many rounds in 30 minutes as you can of:
10 Pull-ups
115 pound Pushpress, 10 reps
1000 meter Row
<h3 class="title">Saturday 030215</h3>
Outside NAN
~~
20030215
Three rounds, each for time of:
135 pound Clean and Jerk, 15 reps
Bike 2 miles, level 20
<h3 class="title">Friday 030214</h3>
Outside NAN
~~
20030214
Tabata Squats
Rest
Tabata Squats
Rest
Tabata Squats
<h3 class="title">Thursday 030213</h3>
Outside NAN
~~
20030213
Rest Day
"Life can only be understood backwards, but it must be lived forward."
Soren Kierkegaard
Check this book out.
It's called "Lights Out: Sleep, Sugar, and Survival."
Many of our professorial friends have found merit in this work.
http://www.amazon.com/exec/obidos/tg/detail/-/0671038680/002-8611176-2878465?vi=glance
<h3 class="title">Wednesday 030212</h3>
Outside NAN
~~
20030212
Complete as many rounds in 20 minutes as you can of:
500 meter Row (moderate pace- not all out)
15 Push-ups
25 pound plate Squats, 25 reps
<h3 class="title">Tuesday 030211</h3>
Outside NAN
~~
20030211
Five rounds for time of:
Rope climb "double up"
3/4 body weight Sumo deadlift high pull, 10 reps
<h3 class="title">Monday 030210</h3>
Outside NAN
~~
20030210
Run 10K
<h3 class="title">Sunday 030209</h3>
Outside NAN
~~
20030209
Rest Day
"The difference between combat and sports
is that in combat you bury the guy that comes
in second."
Unidentified Navy SEAL on
The Discovery Channel's U.S. Navy Seals II
Dan John on the overhead squat:
http://danjohn.org/overhead.html
<h3 class="title">Saturday 030208</h3>
Outside NAN
~~
20030208
Complete as many rounds in 20 minutes as you can of:
95 pound Power cleans, 15 reps
25 Jump rope "Double Unders"
20 Push-ups
<h3 class="title">Friday 030207</h3>
Outside NAN
~~
20030207
Four rounds for time of:
1000 meter Row
25 Dips
<h3 class="title">Thursday 030206</h3>
Outside NAN
~~
20030206
Overhead Squats:
5 very light Overhead squats, 5 reps.
65 pound Overhead squat, 10 reps
Add 5 lbs at a time keeping the reps at 10.
How many sets of 10 can you get while
increasing the weight each time?
( If you are familiar with the movement
you may take greater weight increases.)
<h3 class="title">Wednesday 030205</h3>
Outside NAN
~~
20030205
Rest Day
"Bravery is the capacity to perform properly even when scared half to death."
Omar Bradley
Good stuff from the Russians:
http://www.dynamic-eleiko.com/sportivny/library/index.html
<h3 class="title">Tuesday 030204</h3>
Outside NAN
~~
20030204
Complete as many rounds in 30 minutes as you can of:
25 Sit-ups
85 pound Push press, 21 reps
400 meter Run
<h3 class="title">Monday 030203</h3>
Outside NAN
~~
20030203
Three rounds, each for time of:
225 pound Deadlift, 10 reps
500 meter Row
<h3 class="title">Sunday 030202</h3>
Outside NAN
~~
20030202
10-9-8-7-6-5-4-3-2-1 reps of:
Muscle ups
<h3 class="title">Saturday 030201</h3>
Outside NAN
~~
20030201
Rest Day
"If you have accomplished all that you have
planned for yourself, you have not planned enough."
Edward Everett Hale
Look at these guys go:
http://freepages.military.rootsweb.com/
~douglas/1_5IN/CPAT/rope.html
<h3 class="title">Thursday 030313</h3>
Outside NAN
~~
20030313
Rest Day
<h3 class="title">Wednesday 030312</h3>
Outside NAN
~~
20030312
If you are doing something you do not enjoy,
such as a certain type of work because you
need the money for school, your family, or whatever,
and find yourself complaining and feeling hard
done by, then you are enduring a life of conflict.
You either have to change your thinking or your job.
When you choose to do something for a certain
benefit such as money, complaining while you are
doing it is, of course, a waste of energy and time
and is self-destructive.
Philip Winkelmans
Ketogenic diets and epilepsy
Back ground on ketogenic diets as therapy
Thanks to Brian Mulvaney
<h3 class="title">Tuesday 030311</h3>
Outside NAN
~~
20030311
Perform a max single rep bench press
within thirty seconds of racking weight
perform max set of pull-ups.
Multiply bench press load by pull-up reps for
âuseful upper body strength indexâ â a CrossFit original!
Test again in five minutes.
<h3 class="title">Monday 030310</h3>
Outside NAN
~~
20030310
Run 5k
<h3 class="title">Sunday 030309</h3>
Outside NAN
~~
20030309
Rest Day
"The object of war is not to die for your country
but to make the other bastard die for his."
George Patton
Grouchy has a new video!
http://www.grouchymedia.com
<h3 class="title">Saturday 030308</h3>
Outside NAN
~~
20030308
Complete as many rounds in 20 minutes of:
10 Bench press: body weight
10 Pull-ups
10 Jump Rope "Double unders"
<h3 class="title">Friday 030307</h3>
Outside NAN
~~
20030307
Three rounds for time of:
135 pound Back squat, 21 reps
Run 400 meters
<h3 class="title">Thursday 030306</h3>
Outside NAN
~~
20030306
For time:
30 Handstand Push-ups
If you cannot do Handstand push-ups practice for 30 minutes
<h3 class="title">Wednesday 030305</h3>
Outside NAN
~~
20030305
Rest Day
Every winner has scars.
Herbert N. Casson
<h3 class="title">Tuesday 030304</h3>
Outside NAN
~~
20030304
Complete as many rounds in 20 minutes as you can of:
10 Hang clean: 15RM load
Run 400 Meters
25 Sit-ups.
<h3 class="title">Monday 030303</h3>
Outside NAN
~~
20030303
Three Rounds for time of:
1 mile bike
15 Pull-ups
<h3 class="title">Sunday 030302</h3>
Outside NAN
~~
20030302
Deadlift 3-3-3-1-1-1-1-1 reps
<h3 class="title">Saturday 030301</h3>
Outside NAN
~~
20030301
Rest Day
Who is wise? One who learns from all.
The Talmud
<h3 class="title">Wednesday 030430</h3>
Outside NAN
~~
20030430
Rest Day
There's but one way to determine the efficacy of a fitness protocol: pit that system against a second system and test them both against the standards of a third. By this standard CrossFit has no peer.
- Greg Glassman
Michael Johnson is the world record holder at 400-meter sprint – 43:18. Here he explains his strategy. http://www.sprint.r2.ru/400_johnson.html
Discover how a ten foot loop of theraband becomes a simple, inexpensive, effective, and portable approach to assisting the pull-up in May’s CrossFit Journal.
<h3 class="title">Tuesday 030429</h3>
Outside NAN
~~
20030429
50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Life is a succession of moments. To live each one is to succeed.
- Corita Kent
Here’s an interesting story about the Navy’s reevaluation of the sit-up:
http://www.abmat.com/navy1.htm
<h3 class="title">Monday 030428</h3>
Outside NAN
~~
20030428
Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
enlarge image
Dave Leys' push jerk a moment before the catch; the hip is dropping, and the bar is rising. Notice his hip is back and his weight is on his heels.
<h3 class="title">Sunday 030427</h3>
Outside NAN
~~
20030427
Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps
This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!
<h3 class="title">Saturday 030426</h3>
Outside NAN
~~
20030426
Rest Day
<h3 class="title">Friday 030425</h3>
Outside NAN
~~
20030425
Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.
1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.
“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.”
- Greg Glassman
American Gymnast is a good resource for all things gymnastic:
http://american-gymnast.com/index.shtml
<h3 class="title">Saturday 030531</h3>
Outside NAN
~~
20030531
For twenty minutes:
7 Jump rope “double-unders”
7 Pull-ups
7 Push-ups
Scored by number of reps completed in 20 minutes.
<h3 class="title">Friday 030530</h3>
Outside NAN
~~
20030530
Deadlift 3-3-2-2-2-1-1-1-1
Go heavy; total loads for all 9 sets.
<h3 class="title">Thursday 030529</h3>
Outside NAN
~~
20030529
Complete 7 rounds for time:
Wall-ball 30 shots
Rope Climb “double-up”
Wall-ball target center needs to be nine feet high and two feet long.
Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.
<h3 class="title">Wednesday 030528</h3>
Outside NAN
~~
20030528
Rest Day
<h3 class="title">Tuesday 030527</h3>
Outside NAN
~~
20030527
Clean and Jerk 15-12-9 reps
Pick load for all three sets and keep it.
Rest as needed between efforts.
<h3 class="title">Monday 030526</h3>
Outside NAN
~~
20030526
Run 5K
<h3 class="title">Sunday 030525</h3>
Outside NAN
~~
20030525
Clean & Jerk 15-12-9 reps.
Pick load for Clean & Jerk and keep it for all three sets.
Divide C&J; weight in pounds by number of seconds to completion for final score.
<h3 class="title">Saturday 030524</h3>
Outside NAN
~~
20030524
Rest Day
<h3 class="title">Friday 030523</h3>
Outside NAN
~~
20030523
Complete 7 rounds of:
Barbell Thrusters 3 reps
5 Pull-ups
Pick weight for thrusters and keep it for all seven rounds.
Divide thruster weight by number of seconds to completion for total score
<h3 class="title">Thursday 030522</h3>
Outside NAN
~~
20030522
Complete 5 rounds of:
Row 500 meters
35 Sit-ups
<h3 class="title">Wednesday 030521</h3>
Outside NAN
~~
20030521
Complete 5 rounds:
Run 400 meters
Clean 15 reps
20 Push-ups
Pick load for cleans and keep if for all five rounds.
Divide clean weight by number of seconds to completion for total score.
<h3 class="title">Tuesday 030520</h3>
Outside NAN
~~
20030520
Rest Day
<h3 class="title">Monday 030519</h3>
Outside NAN
~~
20030519
Shoulder press 65 pounds 90 seconds for reps.
Tabata Squats – “bottom to bottom”
Shoulder press 65 pounds 90 seconds for reps.
“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!
Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.
<h3 class="title">Sunday 030518</h3>
Outside NAN
~~
20030518
For time:
30 Muscle-ups
Use spotter for manual assistance only when needed.
<h3 class="title">Saturday 030517</h3>
Outside NAN
~~
20030517
Complete three rounds:
Deadlift 3-3-3 reps
30 Sit-ups
Move slowly and deliberately while adding weight to each of the nine deadlift sets.
<h3 class="title">Friday 030516</h3>
Outside NAN
~~
20030516
Rest Day
Enlarge image
By selecting the duration of both the work and rest intervals, interval training can be used to focus on each of each of the three metabolic pathways.
There are, however, hybrid intervals like the Tabata protocol (20 seconds of work followed by 10 seconds of rest repeated eight times) that have strong anaerobic and aerobic characteristics.
Ultimately, you need to experiment with varying intervals of work and rest in pursuit of particularly challenging combinations. Variances in interval work are important to broad adaptation or great fitness.
Dr. Stephen Seiler is a good source on the subject of interval training.
<h3 class="title">Thursday 030515</h3>
Outside NAN
~~
20030515
Five rounds of:
Clean 105X21
15 Handstand Push-ups
<h3 class="title">Wednesday 030514</h3>
Outside NAN
~~
20030514
Three rounds of:
Run 400 meters
12 Pull-ups
25 Kettlebell Swings (2 Pood/70 pounds)
<h3 class="title">Tuesday 030513</h3>
Outside NAN
~~
20030513
Complete 5 rounds of:
Row 1,000 meters
Rest 3:00 minutes
<h3 class="title">Monday 030512</h3>
Outside NAN
~~
20030512
Rest Day
<h3 class="title">Sunday 030511</h3>
Outside NAN
~~
20030511
For time:
50 Back/hip extensions
10 Rope climbs in “L”
50 Back/hips extensions
<h3 class="title">Saturday 030510</h3>
Outside NAN
~~
20030510
50 Sit-ups
Tabata front squat 65 pounds
50 Sit-ups
<h3 class="title">Friday 030509</h3>
Outside NAN
~~
20030509
Five rounds of:
Push press 15 reps
24” Box jump 20 reps
Pick load for push press and keep it for all five rounds.
<h3 class="title">Thursday 030508</h3>
Outside NAN
~~
20030508
Rest Day
This is our thick handled, rotating pull-up bar. Built by our staff engineer and friend, Nick Massman, this beast will take someone with 30 pull-ups and bring them down to 10 or less. The combination of a two-inch thick bar and bearing mounts wildly increases grip requirements. Just hanging from the bar is a challenge. When your grip tires there’s little warning – boom you’re falling!
<h3 class="title">Wednesday 030507</h3>
Outside NAN
~~
20030507
Deadlift 3-3-1-1-1-1-1
Go slow and heavy!
The late Dr. Robert Atkins was the Louis Pasteur of our times. If you’ll remember from science history Pasteur was ridiculed and vilified by the media and medical community for maintaining that disease was caused by microorganisms that lived all around us. Dr. Atkins suffered similar condemnation for revealing that carbohydrate not dietary fat was the culprit in heart disease.
The medical community is rapidly coming around to Atkins’ position and highly acclaimed science writer Gary Taubes brought the world’s attention to this shift in a piece in a July 8th, 2002 article in the New York Times Magazine entitled “What if It’s All Been A Big Fat Lie?” This article had an enormous impact on the public’s awareness of the medical community’s emerging acceptance of Atkins’ position.
Reason Magazine published a poorly researched and strongly biased criticism of Taubes’ work by Michael Fumento in March entitled “Big Fat Fake.” Longtime fans of Reason Magazine, the CrossFit staff were sorely disappointed by Mr. Fumento’s piece. Michael Fumento, otherwise, a first rate journalist, has published several articles and a book on nutrition that reveal his ignorance on the subject.
Reason recently published a rebuttal by Gary Taubes to Michael Fumento’s criticisms on Reason’s website that hit the mark. Following Taubes' rebuttal is a reply by Fumento.
<h3 class="title">Tuesday 030506</h3>
Outside NAN
~~
20030506
Five rounds of:
Hang Clean 12 reps
12 Dips
Pick load for hang cleans and keep it for all five rounds.
<h3 class="title">Monday 030505</h3>
Outside NAN
~~
20030505
Five rounds of:
Thruster 12 reps
12 Pull-ups
Pick load for the thruster and keep it for all five rounds.
<h3 class="title">Sunday 030504</h3>
Outside NAN
~~
20030504
Rest Day
Fred Koch, Robert Blom, and Vidar Jacob made an important contribution to our understanding of abdominal training with their “abmat” work. http://www.abmat.com/intro.htm.
Learn, train, and practice the “abmat” style sit-up as well as the “L” sit , glute-ham/Roman Chair sit-up, and hollowrock. Set goals for each of these exercises.
On the glute-ham and Roman Chair sit-up learn to lift with the Quads’ rectus femoris as well as the typically dominant psoas. The key to this is to attempt to extend the leg even though it may be nearly fully extended and to lift up sharply on the shin supports. If you have equipment that let’s you adjust the contact pads, move the hip pad away from the hip and towards the knee to encourage more quadriceps use.
<h3 class="title">Saturday 030503</h3>
Outside NAN
~~
20030503
Complete 5 rounds for time:
Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups
Dan John’s the real deal. There isn’t a more honest, no B.S., knowledgeable voice in lifting and throwing than Dan John’s. Check out “Get Up!!!!” http://danjohn.org/coach.html
<h3 class="title">Friday 030502</h3>
Outside NAN
~~
20030502
Snatch 5-5-3-3-3-1-1-1-1 reps
Thanks to John McCracken for recommending Men's Gymnastics Coaching Manual by Lloyd Readhead.
“O lifting is an amazing sport for carryover. I once, on a stupid bet for a twelve pack of beer, raced a ten kilometer run without ANY (zip, zero, nada, nothing, any) running in the past year or two or three (or maybe five years), but I was getting ready for an O meet. Lots of people...lots...finished well behind me. In fact, this Nazi psycho running chick at the job I had at the time finished behind me, too.”
- Dan John
Bad dip. Good dip.
Enlarge image
<h3 class="title">Thursday 030501</h3>
Outside NAN
~~
20030501
Perform 3 rounds:
Jump rope 2 minutes, max “double-unders”
Pull-ups 25 reps for time
“Day on, day off diet boosts health”, from New Scientist. http://www.newscientist.com/news/news.jsp?id=ns99993668
Your CrossFit staff played with this diet last year (thought we invented it!) and found it doable – almost fun. Eat anything-eat nothing, repeat.
The new site launch is the perfect occasion to thank all of you for your support and encouragement! The entire CrossFit.com project has been an incredible journey of the “build it and they will come” variety.
We dedicate the new site to Coach Derek Ray, Brian Mulvaney, Otto Lejeune, Ben Elizer, Ted Socha, Robb Wolf, Dan John, Dave Werner, Nick Nibler, Athena, Jason Highbarger, Greg Amundson, Loyd Lewis, Dave Leys, Lani Lau, Eva Twardokens, Dave Young, Jim and Debie Baker, Tim Silva, Garth Taylor, Claudio Franca, BJ Penn, Cameron Earle, Nick Massman, and Philippe and Sonia Kahn
- Greg and Lauren Glassman
We know many of you have already “met Pukie”, and we’re sorry. For the rest of you here he is!
<h3 class="title">Monday 030630</h3>
Outside NAN
~~
20030630
Clean and Jerk 15-12-9 reps
Rest overhead, at rack, or at bottom, but not at ground - touch and go only!
<h3 class="title">Sunday 030629</h3>
Outside NAN
~~
20030629
Rest Day
<h3 class="title">Saturday 030628</h3>
Outside NAN
~~
20030628
Run 5K
<h3 class="title">Friday 030626</h3>
Outside NAN
~~
20030626
50 Pull-ups
200 Squats
75 Push-ups
<h3 class="title">Thursday 030625</h3>
Outside NAN
~~
20030625
Complete 10 rounds of:
Deadlift 1 rep
12 Push-ups
Divide deadlift weight by time to completion in seconds.
<h3 class="title">Wednesday 030625</h3>
Outside NAN
~~
20030625
Rest Day
<h3 class="title">Tuesday 030624</h3>
Outside NAN
~~
20030624
In one hour complete 7 rounds of:
Max Bench
Max Pull-ups
<h3 class="title">Monday 030623</h3>
Outside NAN
~~
20030623
Complete 5 rounds of:
Run 400 meters
Overhead squat 95X21
<h3 class="title">Sunday 030622</h3>
Outside NAN
~~
20030622
Complete 3 rounds of:
Run 400 meters
21 1 1/2 pood kettlebell or 55 pound dumbbell swings
12 Pull-ups
Rest and repeat off clock.
<h3 class="title">Saturday 030621</h3>
Outside NAN
~~
20030621
Rest Day
<h3 class="title">Friday 030620</h3>
Outside NAN
~~
20030620
Tabata Squats
Tabata Push-ups
Tabata Squats
<h3 class="title">Thursday 030619</h3>
Outside NAN
~~
20030619
Complete 5 rounds of:
Run 400 meters
15 “L” Pull-ups
“L” Pull-ups require that the legs be straight and heels remain above lowest point of butt through entire range of pull-up. Reps where heels sink below butt, or legs bend, even momentarily, don’t count.
<h3 class="title">Wednesday 030618</h3>
Outside NAN
~~
20030618
Complete 5 rounds of:
Deadlift twice bodyweight 10 reps
10 Handstand Push-ups
<h3 class="title">Tuesday 030617</h3>
Outside NAN
~~
20030617
Rest Day
<h3 class="title">Monday 030616</h3>
Outside NAN
~~
20030616
Complete 7 rounds:
Walking lunge 100 ft.
Max set of pull-ups
20 Push-ups
Final score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079
<h3 class="title">Sunday 030615</h3>
Outside NAN
~~
20030615
Complete five rounds for time:
Run 400 meters
5 muscle ups
<h3 class="title">Saturday 030614</h3>
Outside NAN
~~
20030614
Front Squat - Push Jerk 10 singles
<h3 class="title">Friday 030613</h3>
Outside NAN
~~
20030613
Rest Day
<h3 class="title">Thursday 030612</h3>
Outside NAN
~~
20030612
Five rounds of:
Hang Clean 15 reps
20 Sit-ups
Pick a load for all five rounds. Total score is hang clean load in pounds divided by time to completion in seconds for all five rounds.
<h3 class="title">Wednesday 030611</h3>
Outside NAN
~~
20030611
Run 1 mile.
Bench Press bodyweight 21 reps.
Rest, repeat off clock.
<h3 class="title">Tuesday 030610</h3>
Outside NAN
~~
20030610
Deadlift 3-3-3
Rest -
5 rounds of:
Deadlift 135 x 12
12 Pull-ups
<h3 class="title">Monday 030609</h3>
Outside NAN
~~
20030609
Rest Day
<h3 class="title">Sunday 030608</h3>
Outside NAN
~~
20030608
Complete 3 rounds of:
Max set of Pull-ups x 2
Max set of Dips x 2
<h3 class="title">Saturday 030607</h3>
Outside NAN
~~
20030607
Clean 5-5-5 Reps
Rest -
For ten minutes:
12 Push-ups
Clean 95X12
<h3 class="title">Friday 030606</h3>
Outside NAN
~~
20030606
Front Squat 5-5-5 Reps
Rest -
For ten minutes:
12 Pull-ups
12 One-legged squats, alternating legs
<h3 class="title">Thursday 030605</h3>
Outside NAN
~~
20030605
Rest Day
<h3 class="title">Wednesday 030604</h3>
Outside NAN
~~
20030604
You have one hour to:
24” Box Jump 50 jumps
Deadlift 1-1-1-1-1 reps
24” Box Jump 50 jumps
<h3 class="title">Tuesday 030603</h3>
Outside NAN
~~
20030603
You have one hour to:
Run 1 mile
Clean 1-1-1-1-1
Run 1 mile
<h3 class="title">Monday 030602</h3>
Outside NAN
~~
20030602
You have one hour to:
Row 1K
Back Squat 1-1-1-1-1 reps
Row 1K
<h3 class="title">Sunday 030601</h3>
Outside NAN
~~
20030601
Rest Day
<h3 class="title">Thursday 030731</h3>
Outside NAN
~~
20030731
Rest Day
<h3 class="title">Wednesday 030730</h3>
Outside NAN
~~
20030730
Complete three rounds for time:
Run 800 meters
20 “Toes-to-bars”
Deadlift BW, 21 reps
<h3 class="title">Tuesday 030729</h3>
Outside NAN
~~
20030729
Complete 5 rounds of:
Start the Wall-Ball exercise and see how long you can stay ahead of these milestones and at failure, rest two minutes and perform max set of pull-ups:
1/2 minute – 12 shots
1 minute – 25 shots
1 1/2 minutes – 37 shots
2 minutes – 50 shots
2 1/2 - 62 shots
3 minutes – 75 shots
3 1/2 minutes – 87 shots
4 minutes – 100 shots
4 1/2 minutes – 112 shots
5 minutes – 125 shots
5 1/2 minutes – 137 shots
6 minutes – 150 shots
<h3 class="title">Monday 030728</h3>
Outside NAN
~~
20030728
Warm-up and find max clean
Test max push-ups
Rest
Complete five rounds for time of:
50% max clean 12 reps
50% max push-ups
<h3 class="title">Sunday 030727</h3>
Outside NAN
~~
20030727
Rest Day
<h3 class="title">Saturday 030726</h3>
Outside NAN
~~
20030726
Complete for time:
30 Kettlebell (or Dumbbell swings)
30 Sit-ups
25 Kettlebell or Dumbbell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups
<h3 class="title">Friday 030725</h3>
Outside NAN
~~
20030725
Complete 4 rounds for time:
Row 500 meters (or run 400-meters)
15 Handstand Push-ups
Rope Climb “double up”
<h3 class="title">Thursday 030724</h3>
Outside NAN
~~
20030724
10 “Windshield Wipers”
With a 10RM load perform a very slow deadlift with a thirty-second travel to lockout and a thirty second travel to ground. Rest. Repeat for total of 10 reps.
10 “Windshield Wipers”
Tuesday, July 22 shows Loyd doing a “Windshield Wiper”. Both left and right positions constitute a single rep. If you can’t do the Wipers, struggle with them anyways for ten minutes before and after the deadlifts.
For deadlift use alternate grip, hook grip, parallel grips, whatever, don’t let go. Don’t speed up.
<h3 class="title">Wednesday 030723</h3>
Outside NAN
~~
20030723
Rest Day
<h3 class="title">Tuesday 030722</h3>
Outside NAN
~~
20030722
Run 5 K
<h3 class="title">Monday 030721</h3>
Outside NAN
~~
20030721
For time:
15 pull-ups
15 sit-ups
13 pull-ups
13 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
3 pull-ups
3 sit-ups
1 pull-up
1 sit-up
<h3 class="title">Sunday 030720</h3>
Outside NAN
~~
20030720
Weighted walking lunge/push-press for 400 meters.
Four lunge steps, alternating legs, followed by 5 reps of push-press repeated through 400 meters. Rack and press from back, front, or alternate at will. Rest when and where needed but clock keeps running.
<h3 class="title">Saturday 030719</h3>
Outside NAN
~~
20030719
Rest Day
<h3 class="title">Friday 030718</h3>
Outside NAN
~~
20030718
Row 1K
Tabata Snatch
Row 1K
<h3 class="title">Thursday 030717</h3>
Outside NAN
~~
20030717
How many muscle-ups can you do in thirty minutes?
<h3 class="title">Wednesday 030716</h3>
Outside NAN
~~
20030716
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
<h3 class="title">Tuesday 030715</h3>
Outside NAN
~~
20030715
Rest Day
<h3 class="title">Monday 030714</h3>
Outside NAN
~~
20030714
Hang Clean
60% BW x V reps
70% BW x W reps
80% BW x X reps
90% BW x Y reps
100% BW x Z reps
<h3 class="title">Sunday 030713</h3>
Outside NAN
~~
20030713
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
<h3 class="title">Saturday 030712</h3>
Outside NAN
~~
20030712
Inman Mile
From the U.S. All-Round Weightlifting Association, USAWA: “The lifter will have loaded onto his/her shoulders a weight equal to 150% of bodyweight. The lifter will then carry the weight a distance of one mile. Gait is optional. Resting is allowed, but neither the lifter nor the weight may be supported. Records will be kept in both pounds and time. Should the weight be touched by any aide once the lift has begun, the event is terminated. The lifter may be handed refreshments during the lift.”
<h3 class="title">Friday 030711</h3>
Outside NAN
~~
20030711
Rest Day
<h3 class="title">Thursday 030710</h3>
Outside NAN
~~
20030710
For thirty minutes:
Five pull-ups
Five ring dips
15 Sit-ups
<h3 class="title">Wednesday 030709</h3>
Outside NAN
~~
20030709
Deadlift 5-5-5-5-5-5-5 reps
<h3 class="title">Tuesday 030708</h3>
Outside NAN
~~
20030708
For time:
Back Squat 20 reps
Run 800 meters
Back Squat 15 reps
Run 800 meters
Back Squat 10 reps
Run 800 meters
Use same load for all three squat sets. Scored by dividing squat load (pounds) by time to completion (seconds). E.G., 315 lbs./720 seconds = .438
<h3 class="title">Monday 030707</h3>
Outside NAN
~~
20030707
Rest Day
<h3 class="title">Sunday 030706</h3>
Outside NAN
~~
20030706
Complete 10 rounds of:
5 Handstand Push-ups
5 “L” Pull-ups
<h3 class="title">Saturday 030705</h3>
Outside NAN
~~
20030705
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1.5 x bodyweight
Bench press: bodyweight
Clean: .75 x bodyweight
<h3 class="title">Friday 030704</h3>
Outside NAN
~~
20030704
Complete 30 rounds:
Left leg squat
Right leg squat
Muscle-up
Complete workout whether or not you can perform the one-legged squat or muscle-up. Find a method of assistance if needed for either exercise. One legged squats are performed with the non load bearing leg held out straight in front.
<h3 class="title">Thursday 030703</h3>
Outside NAN
~~
20030703
Rest Day
<h3 class="title">Wednesday 030702</h3>
Outside NAN
~~
20030702
75 Sit-ups
65-Pound Tabata Front Squat
75 Sit-ups
Rest as needed between squats and sit-ups. Try to complete sit-ups in as few sets as possible. Tabata squat score is least number of squats in any of the eight intervals.
<h3 class="title">Tuesday 030701</h3>
Outside NAN
~~
20030701
For time:
5 X Rope Climb (5 distinct ascents)
10 Handstand push-ups
4 X Rope climb
8 Handstand push-ups
3 X Rope climb
6 Handstand push-ups
2 X Rope climb
4 Handstand push-ups
1 X Rope climb
2 Handstand push-ups
<h3 class="title">Sunday 030831</h3>
Outside NAN
~~
20030831
Repeat for twenty minutes:
Rope Climb double-up
15 Push-ups
<h3 class="title">Saturday 030830</h3>
Outside NAN
~~
20030830
Complete 3 rounds for time of:
Back Squat bodyweight 20 reps
Run 800 meters
<h3 class="title">Friday 030829</h3>
Outside NAN
~~
20030829
30-20-10 reps for time of:
Alternating left and right arm, dumbbell snatch, 1/3 body weight
Pull-ups
<h3 class="title">Thursday 030828</h3>
Outside NAN
~~
20030828
Rest Day
<h3 class="title">Wednesday 030827</h3>
Outside NAN
~~
20030827
Deadlift 7 sets of 3 reps each.
<h3 class="title">Tuesday 030826</h3>
Outside NAN
~~
20030826
Complete 7 rounds for time:
Squat clean 50% bodyweight 21 reps
Run 400 meters
<h3 class="title">Monday 030825</h3>
Outside NAN
~~
20030825
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
<h3 class="title">Sunday 030824</h3>
Outside NAN
~~
20030824
Rest Day
<h3 class="title">Saturday 030823</h3>
Outside NAN
~~
20030823
How many pull-ups can you do in 20 minutes?
<h3 class="title">Friday 030822</h3>
Outside NAN
~~
20030822
How many handstand push-ups can you do in 20 minutes?
<h3 class="title">Thursday 030821</h3>
Outside NAN
~~
20030821
For time:
150 Squats
Run 800 meters
150 Squats
<h3 class="title">Wednesday 030820</h3>
Outside NAN
~~
20030820
Rest Day
<h3 class="title">Tuesday 030819</h3>
Outside NAN
~~
20030819
Dumbbell, alternate Clean & Jerk and Snatch, 21-15-9 reps.
<h3 class="title">Monday 030818</h3>
Outside NAN
~~
20030818
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
<h3 class="title">Sunday 030817</h3>
Outside NAN
~~
20030817
"Thruster" 95 pounds 10 reps every minute on the minute for twenty minutes.
<h3 class="title">Saturday 030816</h3>
Outside NAN
~~
20030816
Rest Day
<h3 class="title">Friday 030815</h3>
Outside NAN
~~
20030815
By any progression of your choosing find a max deadlift and max bench press.
<h3 class="title">Thursday 030814</h3>
Outside NAN
~~
20030814
Run 5K
<h3 class="title">Wednesday 030813</h3>
Outside NAN
~~
20030813
For time:
10 Pull-ups
10 Two arm dumbbell swings
10 Pull-ups
10 Right arm push-presses
10 Pull-ups
10 Left arm push-presses
10 Pull-ups
10 Right arm snatches
10 Pull-ups
10 Left arm snatches
10 Pull-ups
<h3 class="title">Tuesday 030812</h3>
Outside NAN
~~
20030812
Rest Day
<h3 class="title">Monday 030811</h3>
Outside NAN
~~
20030811
At the rate of one muscle up every thirty seconds, how long can you continue?
<h3 class="title">Sunday 030810</h3>
Outside NAN
~~
20030810
4 x 5 x (Cln+FS+PP+BS+PP+OHS)
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
<h3 class="title">Saturday 030809</h3>
Outside NAN
~~
20030809
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
<h3 class="title">Friday 030808</h3>
Outside NAN
~~
20030808
Rest Day
<h3 class="title">Thursday 030807</h3>
Outside NAN
~~
20030807
Complete three rounds, 15-12-9 reps, for time of:
Clean 135 lbs
Ring dips
<h3 class="title">Wednesday 030806</h3>
Outside NAN
~~
20030806
Complete 3 rounds, 21-15-9 reps, for time.
“Thruster” 85 lbs.
Pull-ups
<h3 class="title">Tuesday 030805</h3>
Outside NAN
~~
20030805
Complete three rounds, 15-12-9 reps, for time:
Deadlift 225 lbs
Handstand Push-ups
<h3 class="title">Monday 030804</h3>
Outside NAN
~~
20030804
Rest Day
<h3 class="title">Sunday 030803</h3>
Outside NAN
~~
20030803
Set up before a clock and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
<h3 class="title">Saturday 030802</h3>
Outside NAN
~~
20030802
Attach an object at precisely 12” above your maximum reach with rope or cord. Within Tabata interval parameters jump and touch the attached object. Score as other Tabata exercises – lowest count in any of eight intervals.
Pull to inverted hang from pull-up bar or rings 50 reps in as few sets as possible (keep arms and legs as straight as you can).
Repeat Tabata jump interval.
<h3 class="title">Friday 030801</h3>
Outside NAN
~~
20030801
Clean & Jerk 15-12-9 reps.
<h3 class="title">Tuesday 030930</h3>
Outside NAN
~~
20030930
Row 1000 meters
Thruster 85 x 21
15 Pull-ups
Row 750 meters
Thruster 85 x 18
12 Pull-ups
Row 500 meters
Thruster 85 x 15
9 Pull-ups
<h3 class="title">Monday 030929</h3>
Outside NAN
~~
20030929
Rest Day
<h3 class="title">Sunday 030928</h3>
Outside NAN
~~
20030928
Run 5K
<h3 class="title">Saturday 030927</h3>
Outside NAN
~~
20030927
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
<h3 class="title">Friday 030926</h3>
Outside NAN
~~
20030926
Deadlift 3RM load maximum number of sets in twenty minutes.
Using the max load from any set on 030827 where available, how many triples can you complete in twenty minutes?
<h3 class="title">Thursday 030925</h3>
Outside NAN
~~
20030925
Rest Day
<h3 class="title">Wednesday 030924</h3>
Outside NAN
~~
20030924
Complete 5 rounds for time of:
Run 400 meters
Overhead Squat 95 X 21
<h3 class="title">Tuesday</h3>
Inside NAN
~~
nan
Five rounds for time:
Rope climb, 3 ascents
15 Ring dips
<h3 class="title">Monday 030922</h3>
Outside NAN
~~
20030922
"Gwen"
Clean & Jerk 15-12-9 reps
<h3 class="title">Sunday 030921</h3>
Outside NAN
~~
20030921
Rest Day
<h3 class="title">Saturday 030920</h3>
Outside NAN
~~
20030920
Five rounds for time of:
30 Jump rope double-unders
30 Sit-ups
30 Squats
<h3 class="title">Friday 030919</h3>
Outside NAN
~~
20030919
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
<h3 class="title">Thursday 030918</h3>
Outside NAN
~~
20030918
For time:
Run 1 mile
50 Kettlebell swings
40 Pull-ups
30 Kettlebell swings
20 Pull-ups
10 Kettlebell swings
Run 1 mile
<h3 class="title">Wednesday 030917</h3>
Outside NAN
~~
20030917
Rest Day
<h3 class="title">Tuesday 030916</h3>
Outside NAN
~~
20030916
For time:
Row 1K
Thruster 75 X 50 (75 lbs & 50 reps)
Row 1K
<h3 class="title">Monday 030915</h3>
Outside NAN
~~
20030915
How many rounds can you complete in 20 minutes?
Bench press 135X12
12 Pull-ups
<h3 class="title">Sunday 030914</h3>
Outside NAN
~~
20030914
Back Squat 5-3-2-1-2-3-5 reps
<h3 class="title">Saturday 030913</h3>
Outside NAN
~~
20030913
Rest Day
<h3 class="title">Friday 030912</h3>
Outside NAN
~~
20030912
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
<h3 class="title">Thursday 030911</h3>
Outside NAN
~~
20030911
Four rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters
<h3 class="title">Wednesday 030910</h3>
Outside NAN
~~
20030910
Seven round for time of:
Deadlift 225 X 10
Rope Climb double-up
<h3 class="title">Tuesday 030909</h3>
Outside NAN
~~
20030909
Rest Day
<h3 class="title">Monday 030908</h3>
Outside NAN
~~
20030908
Run 5K
<h3 class="title">Sunday 030907</h3>
Outside NAN
~~
20030907
"Chelsea"
Set up before a clock, and every minute, on the minute, perform 5 pull-ups, 10 push-ups, and 15 squats.
<h3 class="title">Saturday 030906</h3>
Outside NAN
~~
20030906
Snatch 15-12-9 reps
<h3 class="title">Friday 030905</h3>
Outside NAN
~~
20030905
Rest Day
<h3 class="title">Thursday 030904</h3>
Outside NAN
~~
20030904
For time:
Squat 5 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 4 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 3 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 2 intervals of 20 seconds on 10 off,
Run 400 meters,
Squat 1 interval of 20 seconds.
<h3 class="title">Wednesday 030903</h3>
Outside NAN
~~
20030903
How many muscle-ups can you do in twenty minutes?
<h3 class="title">Tuesday 030902</h3>
Outside NAN
~~
20030902
Clean & Jerk 15-12-9 reps
<h3 class="title">Monday 030901</h3>
Outside NAN
~~
20030901
Rest Day
<h3 class="title">Friday 031031</h3>
Outside NAN
~~
20031031
Rest Day
<h3 class="title">Thursday 031030</h3>
Outside NAN
~~
20031030
Twenty rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
<h3 class="title">Wednesday 031029</h3>
Outside NAN
~~
20031029
Ten rounds for time of:
10 Pull-ups
20 Push-ups
30 Squats
<h3 class="title">Tuesday 031028</h3>
Outside NAN
~~
20031028
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats
<h3 class="title">Monday 031027</h3>
Outside NAN
~~
20031027
Rest Day
<h3 class="title">Sunday 031026</h3>
Outside NAN
~~
20031026
Deadlift 3-3-3 reps
3 sets max dips
How many rounds can you complete in 15 minutes of:
Deadlift 135 pounds, 10 reps
12 Dips
<h3 class="title">Saturday 031025</h3>
Outside NAN
~~
20031025
Front squat 3-3-3 reps
3 sets max pull-ups
How many rounds can you complete in 15 minutes of:
Front squat 95 pounds, 10 reps
12 Pull-ups
<h3 class="title">Friday 031024</h3>
Outside NAN
~~
20031024
Clean 3-3-3 reps
3 sets max push-ups
How many rounds can you complete in 15 minutes of:
Clean 95 pounds, 10 reps
15 Push-ups
<h3 class="title">Thursday 031023</h3>
Outside NAN
~~
20031023
Rest Day
<h3 class="title">Wednesday 031022</h3>
Outside NAN
~~
20031022
For time:
15 Handstand push-ups
30 Pull-ups
12 Handstand push-ups
24 Pull-ups
9 Handstand Push-ups
18 Pull-ups
6 Handstand Push-ups
12 Pull-ups
3 Handstand Push-ups
6 Pull-ups
Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand push-ups and 30 pull-ups must be chopped into smaller sets.
<h3 class="title">Tuesday 031021</h3>
Outside NAN
~~
20031021
Two rounds of:
Jump rope double unders for 2 minutes
One-legged, alternating L&R; legs, Tabata squats. Use right leg for the first interval and left for the second, etc.
24" box jump 2 minutes
<h3 class="title">Monday 031020</h3>
Outside NAN
~~
20031020
For time:
Run 400 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps.
Run 800 meters
One arm dumbbell snatch, alternate arms, 10RM load, 40 reps
Run 400 meters.
Snatch from ground and catch as low as possible.
<h3 class="title">Sunday 031019</h3>
Outside NAN
~~
20031019
Rest Day
<h3 class="title">Saturday 031018</h3>
Outside NAN
~~
20031018
How many "L" Pull-ups can you do in 30 minutes?
<h3 class="title">Friday 031017</h3>
Outside NAN
~~
20031017
Hang squat clean 21-15-10-6-3-1 reps.
<h3 class="title">Thursday 031016</h3>
Outside NAN
~~
20031016
For time:
80 squats
40 dumbbell swings (50lb dumbbell)
20 pull-ups
64 squats
32 dumbbell swings
16 pull-ups
50 squats
24 dumbbell swings
12 pull-ups
32 squats
16 dumbbell swings
8 pull-ups
16 squats
6 dumbbell swings
4 pull-ups
This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43!
<h3 class="title">Wednesday 031015</h3>
Outside NAN
~~
20031015
Rest Day
<h3 class="title">Tuesday 031014</h3>
Outside NAN
~~
20031014
15 rounds for time of:
10 Pull-ups
10 push-ups
10 Squats
Run 100 meters
<h3 class="title">Monday 031013</h3>
Outside NAN
~~
20031013
Run 10K
<h3 class="title">Sunday 031012</h3>
Outside NAN
~~
20031012
Max deadlift
Max bench press
Max squat
<h3 class="title">Saturday 031011</h3>
Outside NAN
~~
20031011
Rest Day
<h3 class="title">Friday 031010</h3>
Outside NAN
~~
20031010
For time:
40 Kettlebell swings
20 Pull-ups
32 Kettlebell swings
16 Pull-ups
24 Kettlebell swings
12 Pull-ups
16 Kettlebell swings
8 Pull-ups
8 Kettlebell swings
4 Pull-ups
<h3 class="title">Thursday 031009</h3>
Outside NAN
~~
20031009
Perform 5 rounds, each for time of:
Run 400 meters
Clean & Jerk 95 pounds, 15 reps
<h3 class="title">Wednesday 031008</h3>
Outside NAN
~~
20031008
5 rounds of:
Max Bench
Max Pull-ups
<h3 class="title">Tuesday 031007</h3>
Outside NAN
~~
20031007
Rest Day
<h3 class="title">Monday 031006</h3>
Outside NAN
~~
20031006
Five rounds for time of:
Run 400 meters
50 Squats
15 L Pull-ups
<h3 class="title">Sunday 031005</h3>
Outside NAN
~~
20031005
Seven round for time of:
Rope climb double up
7 Handstand push-ups
<h3 class="title">Saturday 031004</h3>
Outside NAN
~~
20031004
Seven rounds for time of:
Deadlift 225 X 10
Push-ups max set
Run 400 meters
<h3 class="title">Friday 031003</h3>
Outside NAN
~~
20031003
Rest
<h3 class="title">Thursday 031002</h3>
Outside NAN
~~
20031002
For time:
Clean 21 reps
Run 800 meters
Clean 15 reps
Run 800 meters
Clean 9 reps
Run 800 meters
<h3 class="title">Wednesday 031001</h3>
Outside NAN
~~
20031001
Jump rope double-under for 2 minutes
Sit-up for 2 minutes
Jump rope double-under for 90 seconds
Sit-up for 90 seconds
Jump rope double-under for 1-minute
Sit-up for 1-minute
Jump rope double-under for 30 seconds
Sit-up for 30 seconds
<h3 class="title">Sunday 021130</h3>
Outside NAN
~~
20021130
For time:
Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters
<h3 class="title">Saturday 031129</h3>
Outside NAN
~~
20031129
For time:
Run 400 meters
25 left arm snatches
25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches
20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches
15 right arm snatches
15 pull-ups
Run 400 meters
<h3 class="title">Friday 031128</h3>
Outside NAN
~~
20031128
Rest Day
<h3 class="title">Thursday 031127</h3>
Outside NAN
~~
20031127
Powerclean 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
<h3 class="title">Wednesday 031126</h3>
Outside NAN
~~
20031126
Back Squat 5-5-3-3-3-1-1-1-1 reps.
Practice L sit & L sit pirouettes for 20 minutes.
<h3 class="title">Tuesday 031125</h3>
Outside NAN
~~
20031125
Snatch 5-5-3-3-3-1-1-1-1 reps.
Practice handstand for 20 minutes.
<h3 class="title">Monday 031124</h3>
Outside NAN
~~
20031124
Rest Day
<h3 class="title">Sunday 031123</h3>
Outside NAN
~~
20031123
Three rounds for time of:
Run 400 meters
Hang squat clean 95X21
12 Ring dips
<h3 class="title">Saturday 031122</h3>
Outside NAN
~~
20031122
Three rounds for time of:
Run 400 meters
Front Squat 95X21
12 L Pull-ups
<h3 class="title">Friday 031121</h3>
Outside NAN
~~
20031121
Three rounds for time of:
Run 400 meters
Deadlift 135X21
12 Handstand Push-ups
<h3 class="title">Thursday 031120</h3>
Outside NAN
~~
20031120
Rest Day
<h3 class="title">Wednesday 031119</h3>
Outside NAN
~~
20031119
Tabata Sit-ups
Run 1 mile
Tabata Sit-ups
<h3 class="title">Tuesday 031118</h3>
Outside NAN
~~
20031118
Row 1K
Rest 15 minutes
Row 1K
<h3 class="title">Monday 031117</h3>
Outside NAN
~~
20031117
Three rounds at any pace of:
Max pull-ups
Max reps bench press 135 pounds
Max squats in 60 seconds
<h3 class="title">Sunday 031116</h3>
Outside NAN
~~
20031116
Rest Day
<h3 class="title">Saturday 031115</h3>
Outside NAN
~~
20031115
Complete 3 rounds for time of:
Run 400 meters
BodyweightX10 reps of 7 back squats/12 sit-ups
<h3 class="title">Friday 031114</h3>
Outside NAN
~~
20031114
Complete 3 rounds for time of:
50 reps 24" Box jump
185 lbsX7 reps of 7 deadlifts/5 pull-ups
<h3 class="title">Thursday 031113</h3>
Outside NAN
~~
20031113
Complete 3 rounds for time of:
Row 500
75 lbsX15 reps of 1 hang squat clean/3 push jerks
<h3 class="title">Wednesday 031112</h3>
Outside NAN
~~
20031112
Rest Day
<h3 class="title">Tuesday 031111</h3>
Outside NAN
~~
20031111
Complete three rounds of:
Max handstand push-ups 5-minutes
Max pull-ups 2-minutes
Max squats 1 minute
<h3 class="title">Monday 031110</h3>
Outside NAN
~~
20031110
Row 5K
<h3 class="title">Sunday 031109</h3>
Outside NAN
~~
20031109
Three rounds for time:
5 Muscle-ups
50 Squats
<h3 class="title">Saturday 031108</h3>
Outside NAN
~~
20031108
Rest Day
<h3 class="title">Friday 031107</h3>
Outside NAN
~~
20031107
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
<h3 class="title">Thursday 031106</h3>
Outside NAN
~~
20031106
Run 5K
<h3 class="title">Wednesday 031105</h3>
Outside NAN
~~
20031105
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
<h3 class="title">Tuesday 031104</h3>
Outside NAN
~~
20031104
Rest Day
<h3 class="title">Monday 031103</h3>
Outside NAN
~~
20031103
Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
<h3 class="title">Sunday 031102</h3>
Outside NAN
~~
20031102
Tabata push-press 75 pounds
Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
<h3 class="title">Saturday 031101</h3>
Outside NAN
~~
20031101
Tabata front squats 95 pounds.
Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.
<h3 class="title">Wednesday 031231</h3>
Outside NAN
~~
20031231
Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:
Pull-ups
Push-ups
Sit-ups
Squats
<h3 class="title">Tuesday 031230</h3>
Outside NAN
~~
20031230
Rest Day
<h3 class="title">Monday 031229</h3>
Outside NAN
~~
20031229
For twenty minutes:
10 Barbell Snatches
10 Pull-ups
<h3 class="title">Sunday 031228</h3>
Outside NAN
~~
20031228
For twenty minutes:
10 Deadlifts
10 Handstand Push-ups
<h3 class="title">Saturday 031227</h3>
Outside NAN
~~
20031227
For twenty minutes:
10 Dumbbell Thrusters
10 Pull-ups
<h3 class="title">Friday 031226</h3>
Outside NAN
~~
20031226
Rest Day
<h3 class="title">Thursday 031225</h3>
Outside NAN
~~
20031225
Deadlift 3-3-1-1-1-1-1 reps
<h3 class="title">Wednesday 031224</h3>
Outside NAN
~~
20031224
Run 5K
<h3 class="title">Tuesday 031223</h3>
Outside NAN
~~
20031223
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
<h3 class="title">Monday 031222</h3>
Outside NAN
~~
20031222
Rest Day
<h3 class="title">Sunday 031221</h3>
Outside NAN
~~
20031221
7 rounds for time of:
Sumo deadlift high-pull 12 reps
12 Ring dips
<h3 class="title">Saturday 031220</h3>
Outside NAN
~~
20031220
7 rounds for time of:
Push-jerk 10 reps
10 Pull-ups
<h3 class="title">Friday 031219</h3>
Outside NAN
~~
20031219
7 rounds for time of:
Hang squat clean 15 reps
15 Push-ups
<h3 class="title">Thursday 031218</h3>
Outside NAN
~~
20031218
Rest Day
<h3 class="title">Wednesday 031217</h3>
Outside NAN
~~
20031217
Dan
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
<h3 class="title">Tuesday 031216</h3>
Outside NAN
~~
20031216
Practice backwards roll to support on rings.
<h3 class="title">Monday 031215</h3>
Outside NAN
~~
20031215
21-15 and then 9 reps of:
Deadlift
Handstand Push-up
<h3 class="title">Sunday 031214</h3>
Outside NAN
~~
20031214
Rest Day
<h3 class="title">Saturday 031213</h3>
Outside NAN
~~
20031213
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest
<h3 class="title">Friday 031212</h3>
Outside NAN
~~
20031212
Give 60 minutes to practicing handstands, walking on hands, pressing to handstand, etc.
<h3 class="title">Thursday 031211</h3>
Outside NAN
~~
20031211
For Time:
30 reps Clean & Jerk
<h3 class="title">Wednesday 031210</h3>
Outside NAN
~~
20031210
Rest Day
<h3 class="title">Tuesday 031209</h3>
Outside NAN
~~
20031209
<h3 class="title">Monday 031208</h3>
Outside NAN
~~
20031208
<h3 class="title">Sunday 031207</h3>
Outside NAN
~~
20031207
<h3 class="title">Saturday 031206</h3>
Outside NAN
~~
20031206
Rest Day
<h3 class="title">Friday 031205</h3>
Outside NAN
~~
20031205
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
<h3 class="title">Thursday 031204</h3>
Outside NAN
~~
20031204
Run 5K
<h3 class="title">Wednesday 031203</h3>
Outside NAN
~~
20031203
"Chelsea"
<h3 class="title">Tuesday 031202</h3>
Outside NAN
~~
20031202
Rest Day
<h3 class="title">Monday 031201</h3>
Outside NAN
~~
20031201
For time:
25 Kettlebell swings
Run 200 meters
25 straight-arm pulls to inverted hang
Run 200 meters
20 Kettlebell swings
Run 200 meters
20 straight-arm pulls to inverted hang
Run 200 meters
15 Kettlebell swings
Run 200 meters
15 straight-arm pulls to inverted hang
Run 200 meters
10 Kettlebell swings
Run 200 meters
10 straight-arm pulls to inverted hang
<h3 class="title">Saturday 040131</h3>
Outside NAN
~~
20040131
Rest Day
Enlarge image
<h3 class="title">Friday 040130</h3>
Outside NAN
~~
20040130
Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back/hip extensions
<h3 class="title">Thursday 040129</h3>
Outside NAN
~~
20040129
Five rounds for time of:
20 Pull-ups
30 Push-ups
<h3 class="title">Wednesday 040128</h3>
Outside NAN
~~
20040128
Five rounds for time of:
Run 400 meters
95 pound hang squat clean 15 reps
<h3 class="title">Tuesday 040127</h3>
Outside NAN
~~
20040127
Rest Day
<h3 class="title">Monday 040126</h3>
Outside NAN
~~
20040126
For twenty minutes:
Run 400 meters
35-pound dumbbell thruster, 21 reps
<h3 class="title">Sunday 040125</h3>
Outside NAN
~~
20040125
For twenty minutes:
30-foot rope climb
25 push-ups
<h3 class="title">Saturday040124</h3>
Inside NAN
~~
nan
For twenty minutes:
10 Overhead squats
20 Sit-ups
<h3 class="title">Friday 040123</h3>
Outside NAN
~~
20040123
Rest Day
<h3 class="title">Thursday 040122</h3>
Outside NAN
~~
20040122
"Diane"
For time:
21-15- and 9 reps of:
Deadlift 225
Handstand Push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
<h3 class="title">Wednesday 040121</h3>
Outside NAN
~~
20040121
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
<h3 class="title">Tuesday 040120</h3>
Outside NAN
~~
20040120
"Gwen"
Clean & Jerk 15-12- and 9 reps
<h3 class="title">Monday 040119</h3>
Outside NAN
~~
20040119
Rest Day
<h3 class="title">Sunday 040118</h3>
Outside NAN
~~
20040118
For time:
75 Sit-ups
150 Squats
75 Sit-ups
<h3 class="title">Saturday 040117</h3>
Outside NAN
~~
20040117
Run 5K
<h3 class="title">Friday 040116</h3>
Outside NAN
~~
20040116
21-15- and 9 reps of:
Bench press 135 lbs
Pull-ups
<h3 class="title">Thursday 040115</h3>
Outside NAN
~~
20040115
Rest Day
<h3 class="title">Wednesday 040114</h3>
Outside NAN
~~
20040114
For time:
Run 800 meters
Squat Clean 50 reps
Run 800 meters
<h3 class="title">Tuesday 040113</h3>
Outside NAN
~~
20040113
Five rounds for time of:
30 Wall-ball shots
15 Pull-ups
<h3 class="title">Monday 040112</h3>
Outside NAN
~~
20040112
Deadlift 3-2-2-1-1-1 reps
<h3 class="title">Sunday 040111</h3>
Outside NAN
~~
20040111
Rest Day
<h3 class="title">Saturday 040110</h3>
Outside NAN
~~
20040110
"Elizabeth"
21-15-and 9 reps of:
Clean 135 pounds
Ring Dips
<h3 class="title">Friday 040109</h3>
Outside NAN
~~
20040109
Overhead squat 3-2-2-1-1-1 reps
<h3 class="title">Thursday 040108</h3>
Outside NAN
~~
20040108
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
<h3 class="title">Wednesday 040107</h3>
Outside NAN
~~
20040107
Rest Day
<h3 class="title">Tuesday 040106</h3>
Outside NAN
~~
20040106
"Thruster" 3-2-2-1-1-1 reps
<h3 class="title">Monday 040105</h3>
Outside NAN
~~
20040105
"Chelsea"
<h3 class="title">Sunday 040104</h3>
Outside NAN
~~
20040104
Power Clean 3-2-2-1-1-1 reps
<h3 class="title">Saturday 040103</h3>
Outside NAN
~~
20040103
Rest Day
<h3 class="title">Friday 040102</h3>
Outside NAN
~~
20040102
Seven rounds for time of:
Rope climb, 30 feet
Ring dips, 15 reps
"Toes to bar," 15 reps
Walking lunge, 10 steps
<h3 class="title">Thursday 040101</h3>
Outside NAN
~~
20040101
Back squat 5-5-3-3-3-1-1-1 reps
<h3 class="title">Sunday 040229</h3>
Outside NAN
~~
20040229
How many rounds can you complete in 20 minutes of:
95 lb Push Jerk x 15 reps
30 Air squats
<h3 class="title">Saturday 040228</h3>
Outside NAN
~~
20040228
Rest Day
<h3 class="title">Friday 040227</h3>
Outside NAN
~~
20040227
Back squats
5-3-3-2-2-2-1-1-1-1 reps
<h3 class="title">Thursday 040226</h3>
Outside NAN
~~
20040226
Tabata push-up
Run 800 meters
Tabata sit-ups
Run 800 meters
Tabata jumping pull-ups
Run 800 meters
Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.
<h3 class="title">Wednesday 040225</h3>
Outside NAN
~~
20040225
7 rounds of:
185 lb deadlift x 10 reps
25 double unders
<h3 class="title">Tuesday 040224</h3>
Outside NAN
~~
20040224
Rest Day
<h3 class="title">Monday 040223</h3>
Outside NAN
~~
20040223
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95 pound hang squat clean
Handstand push-ups
<h3 class="title">Sunday 040222</h3>
Outside NAN
~~
20040222
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
2 pood Kettlebell swing
20-pound medicine ball sit-up throw
<h3 class="title">Saturday 040221</h3>
Outside NAN
~~
20040221
For total time, 21-18-15-12-9-6- and then 3 rep rounds of:
95-pound barbell thruster
Pull-ups
<h3 class="title">Friday 040220</h3>
Outside NAN
~~
20040220
Rest Day
<h3 class="title">Thursday 040219</h3>
Outside NAN
~~
20040219
Dumbell Snatch
20 right, 20 left
10 right , 10 left
5 right, 5 left
<h3 class="title">Wednesday 040218</h3>
Outside NAN
~~
20040218
Four rounds for time of:
Run 400 meters
50 sit-ups
<h3 class="title">Tuesday 040217</h3>
Outside NAN
~~
20040217
For Time:
30 reps Clean & Jerk
<h3 class="title">Monday 040216</h3>
Outside NAN
~~
20040216
Rest Day
<h3 class="title">Sunday 040215</h3>
Outside NAN
~~
20040215
Seven rounds for time of:
5 Handstand push-ups
10 Pull-ups
20 Squats
<h3 class="title">Saturday 040214</h3>
Outside NAN
~~
20040214
Run or Row 5K
<h3 class="title">Friday 040213</h3>
Outside NAN
~~
20040213
Five slow rounds of:
Deadlift bodyweight, 15 reps
Max reps pull-ups
Max reps dips
<h3 class="title">Thursday 040212</h3>
Outside NAN
~~
20040212
Rest Day
<h3 class="title">Wednesday 040211</h3>
Outside NAN
~~
20040211
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
<h3 class="title">Tuesday 040210</h3>
Outside NAN
~~
20040210
Five rounds for time:
Overhead squat 65 pounds, 15 reps
Row 500 meters
25 Sit-ups
<h3 class="title">Monday 040209</h3>
Outside NAN
~~
20040209
For time:
Wall-ball 28-pound ball, 50 reps
30 Pull-ups
Wall-ball 28-pound ball, 30 reps
20 Pull-ups
Wall-ball 28-pound ball, 20 reps
15 Pull-ups
Our wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.
<h3 class="title">Sunday 040208</h3>
Outside NAN
~~
20040208
Rest Day
<h3 class="title">Saturday 040207</h3>
Outside NAN
~~
20040207
Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Hang squat clean
Push-up
<h3 class="title">Friday 040206</h3>
Outside NAN
~~
20040206
Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Barbell Thruster
Pull-ups
<h3 class="title">Thursday 040205</h3>
Outside NAN
~~
20040205
Rounds at 15-13-11-9-7-5-3 and 1 reps of:
Deadlift
Ring Dip
<h3 class="title">Wednesday 040204</h3>
Outside NAN
~~
20040204
Rest Day
<h3 class="title">Tuesday 040203</h3>
Outside NAN
~~
20040203
For total time, 30-20- and then 10 rep rounds of:
1½ pood Kettlebell snatch, left, then right arm
Pull-ups
<h3 class="title">Monday 040202</h3>
Outside NAN
~~
20040202
Four rounds for time of:
Run 400 meters
50 Squats
<h3 class="title">Sunday 040201</h3>
Outside NAN
~~
20040201
7 rounds, for total reps, with 60 second at each exercise:
95-pound Thruster
Pull-ups
<h3 class="title">Wednesday 040331</h3>
Outside NAN
~~
20040331
Rest Day
<h3 class="title">Tuesday 040330</h3>
Outside NAN
~~
20040330
21-15- and 9 rep rounds for time of:
Pull-ups
Bench press
<h3 class="title">Monday 040329</h3>
Outside NAN
~~
20040329
21-15- and 9 rep rounds for time of:
Handstand push-ups
Deadlift
<h3 class="title">Sunday 040328</h3>
Outside NAN
~~
20040328
<h3 class="title">Saturday 040327</h3>
Outside NAN
~~
20040327
Rest Day
<h3 class="title">Friday 040326</h3>
Outside NAN
~~
20040326
<h3 class="title">Thursday 040325</h3>
Outside NAN
~~
20040325
<h3 class="title">Wednesday 040324</h3>
Outside NAN
~~
20040324
20 seconds of work followed by a 10 second transition to the next exercise for 7 rounds or 21 intervals of:
Squat
Sit-up
Back Extension
<h3 class="title">Tuesday040323</h3>
Inside NAN
~~
nan
Rest Day
<h3 class="title">Monday 040322</h3>
Outside NAN
~~
20040322
<h3 class="title">Sunday 040321</h3>
Outside NAN
~~
20040321
<h3 class="title">Saturday 040320</h3>
Outside NAN
~~
20040320
Five rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
<h3 class="title">Friday 040319</h3>
Outside NAN
~~
20040319
Rest Day
<h3 class="title">Thursday 040318</h3>
Outside NAN
~~
20040318
For fun:
50 Sit-ups
50 Back Xtn�s
40 Sit-ups
40 Back Xtn's
30 Sit-ups
30 Back Xtn's
20 Sit-ups
20 Back Xtn's
10 Sit-ups
10 Back Xtns's
Comment.
<h3 class="title">Wednesday 040317</h3>
Outside NAN
~~
20040317
"Gwen"
Clean & Jerk 15-12- and 9 reps
<h3 class="title">Tuesday 040316</h3>
Outside NAN
~~
20040316
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
<h3 class="title">Monday 040315</h3>
Outside NAN
~~
20040315
Rest Day
<h3 class="title">Sunday 040314</h3>
Outside NAN
~~
20040314
Run or row 10K
<h3 class="title">Saturday 040313</h3>
Outside NAN
~~
20040313
Complete 7 rounds for time of:
Bench Press 12 reps
Pull-ups max set
<h3 class="title">Friday 040312</h3>
Outside NAN
~~
20040312
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Thursday 040311</h3>
Outside NAN
~~
20040311
Rest Day
<h3 class="title">Wednesday 040310</h3>
Outside NAN
~~
20040310
Three rounds for time of:
Run 800 meters
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
<h3 class="title">Tuesday 040309</h3>
Outside NAN
~~
20040309
How many muscle-ups can you do in 20 minutes?
<h3 class="title">Monday 040308</h3>
Outside NAN
~~
20040308
Complete 5 rounds for time of:
Hang squat clean/Push jerk 95 pounds, 15 reps
Run 400 meters
<h3 class="title">Sunday 040307</h3>
Outside NAN
~~
20040307
Rest Day
<h3 class="title">Saturday 040306</h3>
Outside NAN
~~
20040306
For time:
20 Handstand push-ups
40 Pull-ups
10 Handstand push-ups
20 Pull-ups
5 Handstand push-ups
10 Pull-ups
Handstand push-ups are off ground and nose to ground.
<h3 class="title">Friday 040305</h3>
Outside NAN
~~
20040305
Row 2K
<h3 class="title">Thursday 040304</h3>
Outside NAN
~~
20040304
20 seconds on/ 10 second off 65-pound thrusters for 15 intervals
Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.
<h3 class="title">Wednesday 040302</h3>
Outside NAN
~~
20040302
Rest Day
Enlarge image
<h3 class="title">Tuesday 040302</h3>
Outside NAN
~~
20040302
7 rounds for time of:
115 lb Power clean x 15 reps
35 Sit-ups
<h3 class="title">Monday 040301</h3>
Outside NAN
~~
20040301
For time:
30 Muscle-ups
<h3 class="title">Friday 040430</h3>
Outside NAN
~~
20040430
20 rounds of:
5 pull-ups
10 push-ups
15 air squats
<h3 class="title">Thursday 040429</h3>
Outside NAN
~~
20040429
"Diane"
21-15- and 9 rep rounds for time of:
Deadlift 225
Handstand push-ups
Can you beat Matt Mast's time at 3:34? Compare your time to September 19, 2003.
<h3 class="title">Wednesday 040428</h3>
Outside NAN
~~
20040428
Rest Day
<h3 class="title">Tuesday 040427</h3>
Outside NAN
~~
20040427
Run 1600 meters
50 sit-ups
50 back extensions
Run 800 meters
25 sit-ups
25 back extensions
Run 400 meters
15 sit-ups
15 back extensions
<h3 class="title">Monday 040426</h3>
Outside NAN
~~
20040426
5 rounds for time of:
5 muscle-ups
10 overhead squats
<h3 class="title">Sunday 040425</h3>
Outside NAN
~~
20040425
5 minutes of double unders
5 minutes of 95 lb clean and push jerk
3 minutes of double unders
3 mintutes of 95 lb clean and push jerk
1 minute of double unders
1 minute of 95 lb clean and push jerk
<h3 class="title">Saturday 040424</h3>
Outside NAN
~~
20040424
Rest Day
<h3 class="title">Friday 040423</h3>
Outside NAN
~~
20040423
Complete 5 rounds for time:
Run 400 meters
50 Squats
<h3 class="title">Thursday 040422</h3>
Outside NAN
~~
20040422
Five rounds for max reps of:
Body weight bench press
Pull-ups
<h3 class="title">Wednesday 040421</h3>
Outside NAN
~~
20040421
Perform rounds of 21-18-15-12-9-6- and then 3 reps of:
Toes through rings
Wall Ball
Reverse hip extension
Burpees
Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.
<h3 class="title">Tuesday 040420</h3>
Outside NAN
~~
20040420
Rest Day
<h3 class="title">Monday 040419</h3>
Outside NAN
~~
20040419
Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps
<h3 class="title">Sunday 040418</h3>
Outside NAN
~~
20040418
How many rounds in 20 minutes of:
Deadlift 1.5 x bodyweight x 7 reps
Pull-ups x 7 reps
<h3 class="title">Saturday 040417</h3>
Outside NAN
~~
20040417
Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips
<h3 class="title">Friday 040416</h3>
Outside NAN
~~
20040416
Rest Day
<h3 class="title">Thursday 040415</h3>
Outside NAN
~~
20040415
Run or row 10K
<h3 class="title">Wednesday 040414</h3>
Outside NAN
~~
20040414
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
<h3 class="title">Tuesday 040413</h3>
Outside NAN
~~
20040413
Front Squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Monday 040412</h3>
Outside NAN
~~
20040412
Rest Day
<h3 class="title">Sunday 040411</h3>
Outside NAN
~~
20040411
Seven rounds:
Good Mornings, 65 pounds, 21 reps
L-Sit 60 seconds
<h3 class="title">Saturday 040410</h3>
Outside NAN
~~
20040410
Seven rounds for max reps total:
Bench press, body weight
Pull-ups
<h3 class="title">Friday 040409</h3>
Outside NAN
~~
20040409
For time:
Run 1,200 meters (3 laps at track)
Hang squat clean 95 pounds, 21 reps
Run 800 meters (2 laps)
Hang squat clean, 95 pounds, 15 reps
Run 400 meters (1 lap)
Hang squat clean 95 pounds, 9 reps
<h3 class="title">Thursday 040408</h3>
Outside NAN
~~
20040408
Rest Day
<h3 class="title">Wednesday 040407</h3>
Outside NAN
~~
20040407
21-15- and 9 rep rounds for time of:
Deadlift 1.5 x bodyweight
Ring dips
<h3 class="title">Tuesday 040406</h3>
Outside NAN
~~
20040406
Five rounds for time:
15 �L� Pull-ups
30 Push-ups
45 Sit-ups
<h3 class="title">Monday 040405</h3>
Outside NAN
~~
20040405
Back Squat
5-5-3-3-3-2-2-2-2-1
<h3 class="title">Sunday 040404</h3>
Outside NAN
~~
20040404
Rest Day
<h3 class="title">Saturday 040403</h3>
Outside NAN
~~
20040403
For time:
Dumbbell snatch 30 left, 30 right
Rope-climb 5 trips
Dumbbell snatch 20 left, 20 right
Rope-climb 5 trips
Dumbbell snatch 10 left, 10 right
Rope-climb 5 trips
<h3 class="title">Friday 040402</h3>
Outside NAN
~~
20040402
For time:
Run 400 meters
30 sit-ups
30 back extensions
Run 400 meters
25 sit-ups
25 back extensions
Run 400 meters
20 sit-ups
20 back extensions
<h3 class="title">Thursday 040401</h3>
Outside NAN
~~
20040401
For time:
Row 2K
50 Wall-ball shots
Row 1K
35 Wall-ball shots
Row 500 meters
20 Wall-ball shots
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin - "shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
Use 20 lb medicine ball.
<h3 class="title">Monday 040531</h3>
Outside NAN
~~
20040531
Rounds of 21-18-15-12-9-6 and 3 reps of:
Kettlebell swing 1 1/2 pood
Medicine ball sit-up throw 20 pounds x 10 feet
<h3 class="title">Sunday 040530</h3>
Outside NAN
~~
20040530
Rest Day
<h3 class="title">Saturday 040529</h3>
Outside NAN
~~
20040529
For time:
50 Push-ups
Row 1000 meters
30 Push-ups
Row 1000 meters
20 Push-ups
<h3 class="title">Friday 040528</h3>
Outside NAN
~~
20040528
Power clean 21 reps
Run 800 meters
Power clean 15 reps
Run 800 meters
Power clean 9 reps
<h3 class="title">Thursday 040527</h3>
Outside NAN
~~
20040527
5 rounds of:
Wall ball 50 shots with 20 pound ball
L-Pull-ups 15 reps
<h3 class="title">Wednesday 040526</h3>
Outside NAN
~~
20040526
Rest Day
<h3 class="title">Tuesday 040525</h3>
Outside NAN
~~
20040525
Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps
<h3 class="title">Monday 040524</h3>
Outside NAN
~~
20040524
Back squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Sunday 040523</h3>
Outside NAN
~~
20040523
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
<h3 class="title">Saturday 040522</h3>
Outside NAN
~~
20040522
Rest Day
<h3 class="title">Friday 040521</h3>
Outside NAN
~~
20040521
Run 5K
<h3 class="title">Thursday 040520</h3>
Outside NAN
~~
20040520
6 rounds, 21-15-12-9-6- and 3 reps, for time, of:
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up
Thank Coach Burgener for the workout. Best known time: 8:47 by Greg Amundson.
<h3 class="title">Wednesday 040519</h3>
Outside NAN
~~
20040519
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Tuesday 040518</h3>
Outside NAN
~~
20040518
Rest Day
<h3 class="title">Monday 040517</h3>
Outside NAN
~~
20040517
Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats
<h3 class="title">Sunday 040516</h3>
Outside NAN
~~
20040516
5 rounds for time of:
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
Squat snatch 65 pounds, 1 rep
Overhead squat 65 pounds, 10 reps
400 meter run
<h3 class="title">Saturday 040515</h3>
Outside NAN
~~
20040515
For time:
200 Squats
20 Muscle-ups
<h3 class="title">Friday 040514</h3>
Outside NAN
~~
20040514
Rest Day
<h3 class="title">Thursday 040513</h3>
Outside NAN
~~
20040513
4 rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
<h3 class="title">Wednesday 040512</h3>
Outside NAN
~~
20040512
5 rounds of:
Bench press 135 pounds, max reps
Pull-up, max reps
Rest 2 minutes
<h3 class="title">Tuesday 040511</h3>
Outside NAN
~~
20040511
Complete as many rounds as you can in twenty minutes of:
Barbell Thruster 95 pounds, 15 reps
Row 500 meters
<h3 class="title">Monday 040510</h3>
Outside NAN
~~
20040510
Rest Day
<h3 class="title">Sunday 040509</h3>
Outside NAN
~~
20040509
Complete five rounds for time of:
Run 400 meters
Power clean 95 pounds, 21 reps
15 pull-ups
<h3 class="title">Saturday 040508</h3>
Outside NAN
~~
20040508
Complete as many rounds as you can in twenty minutes of:
35 Squats
25 Push-ups
<h3 class="title">Friday 040507</h3>
Outside NAN
~~
20040507
Deadlift 3-3-3-3-3 reps
<h3 class="title">Thursday 040506</h3>
Outside NAN
~~
20040506
Rest Day
<h3 class="title">Wednesday 040505</h3>
Outside NAN
~~
20040505
Run 5 K
<h3 class="title">Tuesday 040504</h3>
Outside NAN
~~
20040504
Five rounds for time of:
Run 400 meters
15 Pull-ups
15 reps, 75 pound overhead squat
<h3 class="title">Monday 040503</h3>
Outside NAN
~~
20040503
For seven rounds, working in intervals of 30 seconds of work followed by 10 seconds of rest, alternate between:
Squats
Sit-ups
Push-ups
<h3 class="title">Sunday 040502</h3>
Outside NAN
~~
20040502
Rest Day
<h3 class="title">Saturday 040501</h3>
Outside NAN
~~
20040501
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
<h3 class="title">Wednesday 040630</h3>
Outside NAN
~~
20040630
Row 5K
<h3 class="title">Tuesday 040629</h3>
Outside NAN
~~
20040629
How many rounds in 20 minutes of:
Walking lunge 50 ft.
5 Handstand push-ups
<h3 class="title">Monday 040628</h3>
Outside NAN
~~
20040628
For time:
30 Pull-ups - 60 Squats
25 Pull-ups - 50 Squats
20 Pull-ups - 40 Squats
15 Pull-ups - 30 Squats
10 Pull-ups - 20 Squats
5 Pull-ups - 10 Squats
<h3 class="title">Sunday 040627</h3>
Outside NAN
~~
20040627
Rest Day
<h3 class="title">Saturday 040626</h3>
Outside NAN
~~
20040626
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
<h3 class="title">Friday 040625</h3>
Outside NAN
~~
20040625
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
<h3 class="title">Thursday 040624</h3>
Outside NAN
~~
20040624
"Grace"
Clean and Jerk 135 pounds, 30 reps
<h3 class="title">Wednesday 040623</h3>
Outside NAN
~~
20040623
Rest Day
<h3 class="title">Tuesday 040622</h3>
Outside NAN
~~
20040622
For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.
<h3 class="title">Monday 040621</h3>
Outside NAN
~~
20040621
Back Squat 3-3-2-2-2-1-1-1-1-1 reps.
<h3 class="title">Sunday 040620</h3>
Outside NAN
~~
20040620
Row 1000 meteres
Kettbell swing 50 reps, 1.5 pood
25 Sit-ups
Row 750 meters
Kettlebell swing 40 reps, 1.5 pood
20 Sit-ups
Row 500 meters
Kettlebell swing 30 reps, 1.5 pood
15 Sit-ups
<h3 class="title">Saturday 040619</h3>
Outside NAN
~~
20040619
Rest Day
<h3 class="title">Friday 040618</h3>
Outside NAN
~~
20040618
8 rounds of:
Run 400 meters
Rest 90 seconds
<h3 class="title">Thursday 040617</h3>
Outside NAN
~~
20040617
Snatch 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Wednesday 040616</h3>
Outside NAN
~~
20040616
Complete as many rounds in 20 minutes as you can of:
24" Box jump 30 reps
30 Pull-ups
10 Ring dips
<h3 class="title">Tuesday 040615</h3>
Outside NAN
~~
20040615
Rest Day
<h3 class="title">Monday 040614</h3>
Outside NAN
~~
20040614
Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps
<h3 class="title">Sunday 040613</h3>
Outside NAN
~~
20040613
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
<h3 class="title">Saturday 040612</h3>
Outside NAN
~~
20040612
Push jerk 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Friday 040611</h3>
Outside NAN
~~
20040611
Rest Day
<h3 class="title">Thursday 040610</h3>
Outside NAN
~~
20040610
Run 5K
<h3 class="title">Wednesday 040609</h3>
Outside NAN
~~
20040609
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."
<h3 class="title">Tuesday 040608</h3>
Outside NAN
~~
20040608
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
<h3 class="title">Monday 040607</h3>
Outside NAN
~~
20040607
Rest Day
<h3 class="title">Sunday 040606</h3>
Outside NAN
~~
20040606
Overhead squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Saturday 040605</h3>
Outside NAN
~~
20040605
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate
<h3 class="title">Friday 040604</h3>
Outside NAN
~~
20040604
Five rounds for time of:
Hang squat clean 135 pounds, 10 reps
Handstand push-ups 10 reps
<h3 class="title">Thursday 040603</h3>
Outside NAN
~~
20040603
Rest Day
<h3 class="title">Wednesday 040602</h3>
Outside NAN
~~
20040602
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Tuesday 040601</h3>
Outside NAN
~~
20040601
10 rounds for time of:
10 Pull-ups
10 Ring dips
<h3 class="title">Saturday 040731</h3>
Outside NAN
~~
20040731
Squat Clean 3-3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Friday 040730</h3>
Outside NAN
~~
20040730
Seven rounds for time of:
5 left legged squats
5 right legged squats
10 Pull-ups
15 Push-ups
20 Sit-ups
<h3 class="title">Thursday 040729</h3>
Outside NAN
~~
20040729
Rest Day
<h3 class="title">Wednesday 040728</h3>
Outside NAN
~~
20040728
Run 400 meters
50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups
<h3 class="title">Tuesday 040727</h3>
Outside NAN
~~
20040727
Deadlift 3-3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Monday 040726</h3>
Outside NAN
~~
20040726
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
<h3 class="title">Sunday 040725</h3>
Outside NAN
~~
20040725
Rest Day
<h3 class="title">Saturday 040724</h3>
Outside NAN
~~
20040724
For time:
20 Pull-ups
10 Handstand push-ups
18 Pull-ups
9 Handstand push-ups
16 Pull-ups
8 Handstand push-ups
14 Pull-ups
7 Handstand push-ups
12 Pull-ups
6 Handstand push-ups
10 Pull-ups
5 Handstand push-ups
8 Pull-ups
4 Handstand push-ups
6 Pull-ups
3 Handstand push-ups
4 Pull-ups
2 Handstand push-ups
2 Pull-ups
1 Handstand push-ups
<h3 class="title">Friday 040723</h3>
Outside NAN
~~
20040723
For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
800 meter run
<h3 class="title">Thursday 040722</h3>
Outside NAN
~~
20040722
Back Squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Wednesday 040721</h3>
Outside NAN
~~
20040721
Rest Day
<h3 class="title">Tuesday 040720</h3>
Outside NAN
~~
20040720
Complete as many rounds in 20 minutes as you can of:
5 Muscle-ups
50 Squats
<h3 class="title">Monday 040719</h3>
Outside NAN
~~
20040719
Run 5K
<h3 class="title">Sunday 040718</h3>
Outside NAN
~~
20040718
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
<h3 class="title">Saturday 040717</h3>
Outside NAN
~~
20040717
Rest Day
<h3 class="title">Friday 040716</h3>
Outside NAN
~~
20040716
For time:
Run 800 meters
30 Pull-ups
90 AirSquats
25 Pull-ups
75 Air Squats
20 Pull-ups
60 Air Squats
15 Pull-ups
45 Air Squats
Run 800 meters
<h3 class="title">Thursday 040715</h3>
Outside NAN
~~
20040715
"Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. The assigned name is new but this lady has made regular appearances (030525,030630,030801,030902 and 030922).
<h3 class="title">Wednesday 040714</h3>
Outside NAN
~~
20040714
Five rounds for time of:
12 Handstand push-ups
24 "Short-rope" jumps
<h3 class="title">Tuesday 040713</h3>
Outside NAN
~~
20040713
Rest Day
<h3 class="title">Monday 040712</h3>
Outside NAN
~~
20040712
For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs
<h3 class="title">Sunday 040711</h3>
Outside NAN
~~
20040711
5 rounds for time of:
25 hip/back extensions
25 reverse hypers
25 seconds of face-down arch rocks
<h3 class="title">Saturday 040710</h3>
Outside NAN
~~
20040710
Push jerk 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Friday 040709</h3>
Outside NAN
~~
20040709
Rest Day
<h3 class="title">Thursday 040708</h3>
Outside NAN
~~
20040708
Five rounds for time:
25 knees to elbows
25 sit-ups
25 seconds L-Sit
<h3 class="title">Wednesday 040707</h3>
Outside NAN
~~
20040707
For time:
Row 1000 meters
Hang squat clean 115 pounds, 21 reps
21 Ring dips
Row 750 meters
Hang squat clean 115 pounds, 15 reps
15 Ring dips
Row 500 meters
Hang squat clean 115 pounds, 9 reps
9 Ring dips
<h3 class="title">Tuesday 040706</h3>
Outside NAN
~~
20040706
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
<h3 class="title">Monday 040705</h3>
Outside NAN
~~
20040705
Rest Day
<h3 class="title">Sunday 040704</h3>
Outside NAN
~~
20040704
Five rounds, 50-40-30-20 and 10 reps for time of:
Push-ups
Sit-ups
<h3 class="title">Saturday 040703</h3>
Outside NAN
~~
20040703
Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest
<h3 class="title">Friday 040702</h3>
Outside NAN
~~
20040702
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Thursday 040701</h3>
Outside NAN
~~
20040701
Rest Day
<h3 class="title">Tuesday 040831</h3>
Outside NAN
~~
20040831
"Helen"
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to 040414 and 040108.
<h3 class="title">Monday 040830</h3>
Outside NAN
~~
20040830
Rest Day
<h3 class="title">Sunday 040829</h3>
Outside NAN
~~
20040829
Complete as many rounds as possible in 20 minutes of:
95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups
<h3 class="title">Saturday 040828</h3>
Outside NAN
~~
20040828
For 15 minutes:
30 seconds of pull-ups
30 seconds of rest
Repeat.
<h3 class="title">Friday 040827</h3>
Outside NAN
~~
20040827
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups
<h3 class="title">Thursday 040826</h3>
Outside NAN
~~
20040826
Rest Day
<h3 class="title">Wednesday 040825</h3>
Outside NAN
~~
20040825
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
<h3 class="title">Tuesday 040824</h3>
Outside NAN
~~
20040824
Five rounds for time of:
95-pound hang squat clean, 21 reps
Run 400 meters
<h3 class="title">Monday 040823</h3>
Outside NAN
~~
20040823
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
<h3 class="title">Sunday 040822</h3>
Outside NAN
~~
20040822
Rest Day
<h3 class="title">Saturday 040821</h3>
Outside NAN
~~
20040821
Complete as many rounds as possible in 20 minutes of:
Bodyweight bench press, 12 reps
10 Pull-ups
<h3 class="title">Friday 040820</h3>
Outside NAN
~~
20040820
Seven slow rounds with no rest of:
95-pound stiff legged deadlift, 21 reps
25 Sit-ups
<h3 class="title">Thursday 040819</h3>
Outside NAN
~~
20040819
For twenty minutes:
Squat two minutes
Muscle-up two minutes
<h3 class="title">Wednesday 040818</h3>
Outside NAN
~~
20040818
Rest Day
<h3 class="title">Tuesday 040817</h3>
Outside NAN
~~
20040817
For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters
Use the snake motion depicted. No momentum.
<h3 class="title">Monday 040816</h3>
Outside NAN
~~
20040816
Overhead Squat 5-5-5-5-5-5-5
<h3 class="title">Sunday 040815</h3>
Outside NAN
~~
20040815
"Chelsea"
<h3 class="title">Saturday 040814</h3>
Outside NAN
~~
20040814
Rest Day
<h3 class="title">Friday 040813</h3>
Outside NAN
~~
20040813
Five rounds for time:
Run 400 meters
95-pound barbell thruster, 21 reps
<h3 class="title">Thursday 040812</h3>
Outside NAN
~~
20040812
How many rounds in 20 minutes of:
L-hold 60 seconds
15 knees to elbows
15 reverse hyper extensions
15 sit-ups
15 back extensions
<h3 class="title">Wednesday 040811</h3>
Outside NAN
~~
20040811
Clean and Jerk 1-1-1-1-1-1-1-1-1-1
<h3 class="title">Tuesday 040810</h3>
Outside NAN
~~
20040810
Rest Day
<h3 class="title">Monday 040809</h3>
Outside NAN
~~
20040809
For time:
30 Muscle-ups
<h3 class="title">Sunday 040808</h3>
Outside NAN
~~
20040808
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
<h3 class="title">Saturday 040807</h3>
Outside NAN
~~
20040807
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
<h3 class="title">Friday 040806</h3>
Outside NAN
~~
20040806
Rest Day
<h3 class="title">Thursday 040805</h3>
Outside NAN
~~
20040805
How many reps in 20 minutes of:
Bench press body weight
Pull-ups
<h3 class="title">Wednesday 040804</h3>
Outside NAN
~~
20040804
75 Sit-ups
Squat snatch 5-5-5-5-5-5-5 reps
75 Sit-ups
<h3 class="title">Tuesday 040803</h3>
Outside NAN
~~
20040803
Run or Row 10K
<h3 class="title">Monday 040802</h3>
Outside NAN
~~
20040802
Rest Day
<h3 class="title">Sunday 040801</h3>
Outside NAN
~~
20040801
Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups
<h3 class="title">Thursday 040930</h3>
Outside NAN
~~
20040930
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
<h3 class="title">Wednesday 040929</h3>
Outside NAN
~~
20040929
Hang power clean 3-2-2-2-1-1-1-1-1
<h3 class="title">Tuesday 040928</h3>
Outside NAN
~~
20040928
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
<h3 class="title">Monday 040927</h3>
Outside NAN
~~
20040927
Rest Day
<h3 class="title">Sunday 040926</h3>
Outside NAN
~~
20040926
Run 10K
<h3 class="title">Saturday 040925</h3>
Outside NAN
~~
20040925
For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters
There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.
<h3 class="title">Friday 040924</h3>
Outside NAN
~~
20040924
Deadlift 3-2-2-2-1-1-1-1-1
<h3 class="title">Thursday 040923</h3>
Outside NAN
~~
20040923
Rest Day
Which has been the hardest CrossFit workout to date?
<h3 class="title">Wednesday 040922</h3>
Outside NAN
~~
20040922
Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back Extensions
21 Knees to elbows
<h3 class="title">Tuesday 040921</h3>
Outside NAN
~~
20040921
"Gwen"
Clean & Jerk 15-12-9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
<h3 class="title">Monday 040920</h3>
Outside NAN
~~
20040920
"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?
<h3 class="title">Sunday 040919</h3>
Outside NAN
~~
20040919
Rest Day
How far can $1000 be stretched towards a home gym?
<h3 class="title">Monday 041920</h3>
Outside NAN
~~
20041920
Chelsea
<h3 class="title">Saturday 040918</h3>
Outside NAN
~~
20040918
Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.
<h3 class="title">Friday 040917</h3>
Outside NAN
~~
20040917
Three rounds for time of:
40 pound one armed Dumbell Snatch, alternating left and right, for 30 reps
30 Pull-ups
<h3 class="title">Thursday 040916</h3>
Outside NAN
~~
20040916
"Diane"
21-15-9 reps of:
Deadlift 225
Handstand push-ups
This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.
If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."
<h3 class="title">Wednesday 040915</h3>
Outside NAN
~~
20040915
Rest Day
<h3 class="title">Tuesday 040914</h3>
Outside NAN
~~
20040914
How much can you get done in 20 minutes?
135 pound bench press
Rope climb
<h3 class="title">Monday 040913</h3>
Outside NAN
~~
20040913
In 20 minutes how many seconds of L-sit time can you total?
<h3 class="title">Sunday 040912</h3>
Outside NAN
~~
20040912
Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?
<h3 class="title">Saturday 040911</h3>
Outside NAN
~~
20040911
Rest Day
<h3 class="title">Friday 040910</h3>
Outside NAN
~~
20040910
Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters
<h3 class="title">Thursday 040909</h3>
Outside NAN
~~
20040909
For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
OR
10 Pull-ups and 10 dips every minute
<h3 class="title">Wednesday 040908</h3>
Outside NAN
~~
20040908
For time:
25 Burpees with 30-pound dumbbells, 25 L Pull-ups
20 Burpees with 30-pound dumbbells, 25 L Pull-ups
15 Burpees with 30-pound dumbbells, 25 L Pull-ups
In essence, this combines the burpee with the thruster.
<h3 class="title">Tuesday 040907</h3>
Outside NAN
~~
20040907
Rest Day
<h3 class="title">Monday 040906</h3>
Outside NAN
~~
20040906
Run 5K
<h3 class="title">Sunday 040905</h3>
Outside NAN
~~
20040905
<h3 class="title">Saturday 040904</h3>
Outside NAN
~~
20040904
Three rounds for time of:
Run 400 meters
Clean and Jerk 135 pounds, 15 reps
<h3 class="title">Friday 040903</h3>
Outside NAN
~~
20040903
Rest Day
<h3 class="title">Thursday 040902</h3>
Outside NAN
~~
20040902
Ten rounds for time of:
5 Handstand push-ups
10 Pull-ups
<h3 class="title">Wednesday 040901</h3>
Outside NAN
~~
20040901
Deadlift 3-2-2-2-1-1-1-1-1
<h3 class="title">Sunday 041031</h3>
Outside NAN
~~
20041031
"Grace"
Clean and Jerk 135 pounds, 30 reps
<h3 class="title">Saturday 041030</h3>
Outside NAN
~~
20041030
Complete as many rounds in twenty minutes as you can of:
5 Handstand push-ups
10 One legged squats, alternating legs
15 Pull-ups
<h3 class="title">Friday 041029</h3>
Outside NAN
~~
20041029
Rest Day
<h3 class="title">Thursday 041028</h3>
Outside NAN
~~
20041028
Front Squat 1-1-1-1-1-1-1-1-1-1
<h3 class="title">Wednesday 041027</h3>
Outside NAN
~~
20041027
6 rounds for time of:
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
<h3 class="title">Tuesday 041026</h3>
Outside NAN
~~
20041026
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
<h3 class="title">Monday 041025</h3>
Outside NAN
~~
20041025
Rest Day
"It is of interest to note that throughout history, the rise and fall of nations has seemed to coincide with the rise and fall of the physical stamina of their people. Greece rose to the height of her glory (leaving her indelible mark upon the world) during that period when the physical vigor, the patriotic zeal, the independence and freedom of her people were at their height. Athletic professionalism for the few and a lack of strenuous participation among the many brought about a decline in the national physical stamina and a consequent decline in the power of Greece. The same may be said of the great Roman Empire and of Egypt. History indicates, too, that a decadent nation realizes the costly blunder it has made only after defeat at the hands of a physically superior enemy. A period of reorganization follows and attempts are made to imbue the nation with the need of physical improvement."
- "Gymnastics and Tumbling", Aviation Training Division, Office of the Chief of Naval Operations, US Navy, 1944.
<h3 class="title">Sunday 041024</h3>
Outside NAN
~~
20041024
Barbell snatch, 95 pounds, 15 reps, 5 sets.
<h3 class="title">Saturday 041023</h3>
Outside NAN
~~
20041023
Run 5K
<h3 class="title">Friday 041022</h3>
Outside NAN
~~
20041022
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
<h3 class="title">Thursday 041021</h3>
Outside NAN
~~
20041021
Rest Day
How might intense workouts train for physical courage?
<h3 class="title">Wednesday 041020</h3>
Outside NAN
~~
20041020
Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters
<h3 class="title">Tuesday 041019</h3>
Outside NAN
~~
20041019
<h3 class="title">Monday 041018</h3>
Outside NAN
~~
20041018
Thruster 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Sunday 041017</h3>
Outside NAN
~~
20041017
Rest Day
<h3 class="title">Saturday 041016</h3>
Outside NAN
~~
20041016
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Friday 041015</h3>
Outside NAN
~~
20041015
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
<h3 class="title">Thursday 041014</h3>
Outside NAN
~~
20041014
For time:
75 pound Thruster, 21 reps
3 Pull-ups
75 pound Thruster, 3 reps
21 Pull-ups
75 pound Thruster, 18 reps
6 Pull-ups
75 pound Thruster, 6 reps
18 Pull-ups
75 pound Thruster, 15 reps
9 Pull-ups
75 pound Thruster, 9 reps
15 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups
<h3 class="title">Wednesday 041013</h3>
Outside NAN
~~
20041013
Rest Day
How long can you Double-under?
<h3 class="title">Tuesday 041012</h3>
Outside NAN
~~
20041012
For time:
Run 800 meters
7 rounds of the couplet:
135 pound Push jerk, 7 reps, and
15 Pull-ups
Run 800 meters
<h3 class="title">Monday 041011</h3>
Outside NAN
~~
20041011
For time:
Run 800 meters
Deadlift 75 pounds, 30 reps
Run 800 meters
Hang squat clean 75 pounds, 30 reps
Run 800 meters
Front squat 75 pounds, 30 reps
Run 800 meters
Split jerk 75 pounds, 30 reps
<h3 class="title">Sunday 041010</h3>
Outside NAN
~~
20041010
For time:
Run 800 meters
7 rounds of the couplet:
135 pound Hang squat clean, 7 reps, and
15 Ring dips
Run 800 meters
<h3 class="title">Saturday 041009</h3>
Outside NAN
~~
20041009
Rest Day
Excluding CrossFit, what are your favorite fitness websites?
<h3 class="title">Friday 041008</h3>
Outside NAN
~~
20041008
Complete 10 rounds for time of:
10 Kettlebell snatches, 32k right arm
10 Kettlebell snatches, 32k left arm
10 Glute ham raises
10 Pull-ups
1 minute Jump rope
10 Sit ups
<h3 class="title">Thursday 041007</h3>
Outside NAN
~~
20041007
For time:
Run 800 meters
Wall-Ball, 150 shots, 20-pound ball
Run 800 meters
<h3 class="title">Wednesday 041006</h3>
Outside NAN
~~
20041006
Clean & Jerk 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Tuesday 041005</h3>
Outside NAN
~~
20041005
Rest Day
Why is there such bias for bike, run, swim and other "cardio" over more "CrossFit like" combinations of functional movements held at the same or higher heart rates?
<h3 class="title">Monday 041004</h3>
Outside NAN
~~
20041004
Push-jerk 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Sunday 041003</h3>
Outside NAN
~~
20041003
Three rounds for time of:
Deadlift 185X10
Run 400 meters
21 Pull-ups
<h3 class="title">Saturday 041002</h3>
Outside NAN
~~
20041002
Three rounds for time of:
Dumbbell overhead walking lunge, 100 ft.
21 Pull-ups
Use 20, 30, or 40 pound dumbbells for lunges.
<h3 class="title">Friday 041001</h3>
Outside NAN
~~
20041001
Rest Day
<h3 class="title">Tuesday 041130</h3>
Outside NAN
~~
20041130
Rest Day
<h3 class="title">Monday 041129</h3>
Outside NAN
~~
20041129
"Gwen"
Clean & Jerk 15-12- and 9 reps
<h3 class="title">Sunday 041128</h3>
Outside NAN
~~
20041128
For time:
30 Muscle-ups
<h3 class="title">Saturday 041127</h3>
Outside NAN
~~
20041127
Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps
<h3 class="title">Friday 041126</h3>
Outside NAN
~~
20041126
Rest Day
<h3 class="title">Thursday 041125</h3>
Outside NAN
~~
20041125
Run 10 K
The steeper the better.
<h3 class="title">Wednesday 041124</h3>
Outside NAN
~~
20041124
Overhead Squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Tuesday 041123</h3>
Outside NAN
~~
20041123
3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions
<h3 class="title">Monday 041122</h3>
Outside NAN
~~
20041122
Rest Day
<h3 class="title">Sunday 041121</h3>
Outside NAN
~~
20041121
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
<h3 class="title">Saturday 041120</h3>
Outside NAN
~~
20041120
Complete as many rounds in 20 minutes as you can of:
Squat Clean 3/4 bodyweight, 15 reps
25 Double unders
<h3 class="title">Friday 041119</h3>
Outside NAN
~~
20041119
For time:
10 Handstand pushups/ 20 pull-ups
9 Handstand pushups/ 18 pull-ups
8 Handstand pushups/ 16 pull-ups
7 Handstand pushups/ 14 pull-ups
6 Handstand pushups/ 12 pull-ups
5 Handstand pushups/ 10 pull-ups
4 Handstand pushups/ 8 pull-ups
3 Handstand pushups/ 6 pull-ups
2 Handstand pushups/ 4 pull-ups
1 Handstand pushups/ 1 pull-up
<h3 class="title">Thursday 041118</h3>
Outside NAN
~~
20041118
Rest Day
<h3 class="title">Wednesday 041117</h3>
Outside NAN
~~
20041117
Tabata "Bottom to Bottom" Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!
<h3 class="title">Tuesday 041116</h3>
Outside NAN
~~
20041116
For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups
<h3 class="title">Monday 041115</h3>
Outside NAN
~~
20041115
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
<h3 class="title">Sunday 041114</h3>
Outside NAN
~~
20041114
Rest Day
<h3 class="title">Saturday 041113</h3>
Outside NAN
~~
20041113
Five rounds for time of:
Deadlift 10 reps
30 Dips
<h3 class="title">Friday 041112</h3>
Outside NAN
~~
20041112
Three rounds for time of:
50 Wallball shots, 20 pound ball
30 Sit-ups
20 Pull-ups
<h3 class="title">Thursday 041111</h3>
Outside NAN
~~
20041111
"Isabel"
For time:
Snatch 135 pounds, 30 reps
<h3 class="title">Wednesday 041110</h3>
Outside NAN
~~
20041110
Rest Day
<h3 class="title">Tuesday 041109</h3>
Outside NAN
~~
20041109
For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters
<h3 class="title">Monday 041108</h3>
Outside NAN
~~
20041108
Five rounds for time of:
Walking Lunge, 25 steps
15 Burpees
5 Muscle-ups
<h3 class="title">Sunday 041107</h3>
Outside NAN
~~
20041107
Back Squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Saturday 041106</h3>
Outside NAN
~~
20041106
Rest Day
<h3 class="title">Friday 041105</h3>
Outside NAN
~~
20041105
"Chelsea"
<h3 class="title">Thursday 041104</h3>
Outside NAN
~~
20041104
Run 10 K
<h3 class="title">Wednesday 041103</h3>
Outside NAN
~~
20041103
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight
<h3 class="title">Tuesday 041102</h3>
Outside NAN
~~
20041102
Rest Day
What is the role of P.T. in teaching patterns for success, or is it all longevity/survival?
<h3 class="title">Monday 041101</h3>
Outside NAN
~~
20041101
Five rounds for time of:
Deadlift 225 pounds, 15 reps
15 Ring Dips
<h3 class="title">Friday 041231</h3>
Outside NAN
~~
20041231
Run 5K
<h3 class="title">Thursday 041230</h3>
Outside NAN
~~
20041230
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
<h3 class="title">Wednesday 041229</h3>
Outside NAN
~~
20041229
Complete as many rounds as you can in 20 minutes of:
5 Squats
10 Push-ups
15 Pull-ups
<h3 class="title">Tuesday 041228</h3>
Outside NAN
~~
20041228
Rest Day
<h3 class="title">Monday 041227</h3>
Outside NAN
~~
20041227
3 rounds for time of:
Run 800 meters
100 squats
<h3 class="title">Sunday 041226</h3>
Outside NAN
~~
20041226
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
<h3 class="title">Saturday 041225</h3>
Outside NAN
~~
20041225
Complete 21, 15, and 9 rep rounds for time of:
Jump and reach target 18" above maximum standing reach
Handstand Push-ups
<h3 class="title">Friday 041224</h3>
Outside NAN
~~
20041224
Rest Day
<h3 class="title">Thursday 041223</h3>
Outside NAN
~~
20041223
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Wednesday 041222</h3>
Outside NAN
~~
20041222
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
<h3 class="title">Tuesday 041221</h3>
Outside NAN
~~
20041221
Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters
<h3 class="title">Monday 041220</h3>
Outside NAN
~~
20041220
Rest Day
<h3 class="title">Sunday 041219</h3>
Outside NAN
~~
20041219
Snatch 1-1-1-1-1-1-1-1-1-1 reps
<h3 class="title">Saturday 041218</h3>
Outside NAN
~~
20041218
Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 L-pull-ups
15 Sit-ups
<h3 class="title">Friday 041217</h3>
Outside NAN
~~
20041217
Run 10 K
<h3 class="title">Thursday 041216</h3>
Outside NAN
~~
20041216
Rest Day
<h3 class="title">Wednesday 041215</h3>
Outside NAN
~~
20041215
Front Squat 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Tuesday 041214</h3>
Outside NAN
~~
20041214
Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups
<h3 class="title">Monday 041213</h3>
Outside NAN
~~
20041213
"Helen"
Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups
<h3 class="title">Sunday 041212</h3>
Outside NAN
~~
20041212
Rest Day
<h3 class="title">Saturday 041211</h3>
Outside NAN
~~
20041211
Push Press 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Friday 041210</h3>
Outside NAN
~~
20041210
4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball
<h3 class="title">Thursday 041209</h3>
Outside NAN
~~
20041209
Seven rounds of:
Overhead squats, 3 reps
10 Knees to elbows
<h3 class="title">Wednesday 041208</h3>
Outside NAN
~~
20041208
Rest Day
<h3 class="title">Tuesday 041207</h3>
Outside NAN
~~
20041207
Clean 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Monday 041206</h3>
Outside NAN
~~
20041206
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
<h3 class="title">Sunday 041205</h3>
Outside NAN
~~
20041205
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
<h3 class="title">Saturday 041204</h3>
Outside NAN
~~
20041204
Rest Day
<h3 class="title">Friday 041203</h3>
Outside NAN
~~
20041203
"Jonesworthy"
6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps
<h3 class="title">Thursday 041202</h3>
Outside NAN
~~
20041202
Deadlift 3-2-2-2-1-1-1-1-1 reps
<h3 class="title">Wednesday 041201</h3>
Outside NAN
~~
20041201
"Fight Gone Bad!"
This is our famous "Fight Gone Bad" workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball - 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump - 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
In [208]:
df = pd.read_csv('workouts.tsv', sep='\t', parse_dates=True,
....: infer_datetime_format=True)
print df.head()
Date Workout
0 20020131 Row 2000 meters\nRest for 2000 meter time.\nRo...
1 20020131 For time:\n50 Push-ups\n50 Pull-ups\n75 Sit-up...
2 20020130 Row 2000 meters\nRest for 2000 meter time.\nRo...
3 20020129 Complete as many rounds in 20 minutes as you c...
4 20020128 Bike ten minutes, hard.\nRest five minutes.\nF...
[5 rows x 2 columns]
In [209]:
print df.count()
print df.info()
df = df.dropna()
print df.info()
Date 1034
Workout 1026
dtype: int64
<class 'pandas.core.frame.DataFrame'>
Int64Index: 1037 entries, 0 to 1036
Data columns (total 2 columns):
Date 1034 non-null float64
Workout 1026 non-null object
dtypes: float64(1), object(1)None
<class 'pandas.core.frame.DataFrame'>
Int64Index: 1023 entries, 0 to 1036
Data columns (total 2 columns):
Date 1023 non-null float64
Workout 1023 non-null object
dtypes: float64(1), object(1)None
In [210]:
df['Year'],df['Month'],df['Day'] = zip(*df['Date'].map(splitDate))
20020131.0
20020131.0
---------------------------------------------------------------------------
ValueError Traceback (most recent call last)
<ipython-input-210-3d9a3acf4cf3> in <module>()
1
----> 2 df['Year'],df['Month'],df['Day'] = zip(*df['Date'].map(splitDate))
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/core/series.pyc in map(self, arg, na_action)
1922 index=self.index).__finalize__(self)
1923 else:
-> 1924 mapped = map_f(values, arg)
1925 return self._constructor(mapped,
1926 index=self.index).__finalize__(self)
/Users/jasti/code/python/data_science/lib/python2.7/site-packages/pandas-0.13.1_213_gc174c3d-py2.7-macosx-10.9-intel.egg/pandas/lib.so in pandas.lib.map_infer (pandas/lib.c:45168)()
<ipython-input-205-082644543d10> in splitDate(date)
23 strDate = str(date)
24 print strDate
---> 25 mydate = datetime.strptime(strDate,'%Y%M%d')
26
27 return [mydate.year,calendar.month_name[mydate.month], mydate.day]
/System/Library/Frameworks/Python.framework/Versions/2.7/lib/python2.7/_strptime.pyc in _strptime(data_string, format)
326 if len(data_string) != found.end():
327 raise ValueError("unconverted data remains: %s" %
--> 328 data_string[found.end():])
329
330 year = None
ValueError: unconverted data remains: .0
In [201]:
df.head()
Out[201]:
Date
Workout
Year
Month
Day
0
20120131
"Tyler"\nFive rounds for time of:\n7 Muscle-up...
2012
January
31
1
20120130
Clean and Jerk 1-1-1-1-1-1-1 reps\n
2012
January
30
2
20120129
Rest Day\n
2012
January
29
3
20120128
"Desforges"\nFive rounds for time of:\n225 pou...
2012
January
28
4
20120127
For time:\n75 pound Back squat, 50 reps\n15 fo...
2012
January
27
5 rows × 5 columns
In [202]:
dfRest=df[df.Workout== "Rest Day\n"]
In [203]:
gb_year =dfRest.groupby('Year')
print gb_year.size()
Year
2012 92
2013 88
dtype: int64
In [203]:
In [204]:
df.dropna()
df[df['Workout'].str.contains("For time")]
Out[204]:
Date
Workout
Year
Month
Day
4
20120127
For time:\n75 pound Back squat, 50 reps\n15 fo...
2012
January
27
20
20120111
For time:\n50 Box jump, 24 inch box\n50 Jumpin...
2012
January
11
31
20120229
For time:\n25 Handstand push-ups\n50 Toes-to-b...
2012
January
29
36
20120224
"Griff"\nFor time:\nRun 800 meters\nRun 400 me...
2012
January
24
40
20120220
"Angie"\nFor time:\n100 Pull-ups\n100 Push-ups...
2012
January
20
48
20120212
For time:\nRow 2K\n50 Wall-ball shots, 20 poun...
2012
January
12
59
20120201
For time:\n30 Handstand push-ups\n40 Pull-ups\...
2012
January
1
77
20120314
"Jerry"\nFor time:\nRun 1 mile\nRow 2K\nRun 1 ...
2012
January
14
93
20120428
2012 CrossFit Games Regional: Individual Event...
2012
January
28
96
20120425
"J.J."\nFor time:\n185 pound Squat clean, 1 re...
2012
January
25
102
20120419
For time:\nRun 400 meters\n95 pound Thruster, ...
2012
January
19
105
20120416
For time:\nRun 800 meters\n10 rounds of the co...
2012
January
16
110
20120411
For time:\nRun 800 meters\n10 rounds of the co...
2012
January
11
116
20120405
For time:\nRun 800 meters\n10 rounds of the co...
2012
January
5
131
20120521
For time:\nRow 500 meters\nBody weight Bench p...
2012
January
21
139
20120513
"Jag 28"\nFor time:\nRun 800 meters\n28 Kettle...
2012
January
13
141
20120511
2012 CrossFit Games Regional: Individual Event...
2012
January
11
146
20120506
2012 CrossFit Games Regional: Individual Event...
2012
January
6
168
20120614
Sprint triathlon\nFor time:\nSwim 750 meters\n...
2012
January
14
170
20120612
For time:\nRun 1600 meters\n150 Double-unders\...
2012
January
12
171
20120611
For time:\n15 foot Rope climb, 5 ascents\n145 ...
2012
January
11
187
20120726
For time:\n225 pound Back squat, 21 reps\n42 G...
2012
January
26
191
20120722
2012 Reebok CrossFit Games Chipper\nFor time:\...
2012
January
22
193
20120720
For time:\n30 GHD sit-ups\n225 pound Deadlift,...
2012
January
20
196
20120717
"Isabel"\nFor time:\nSnatch 135 pounds, 30 rep...
2012
January
17
199
20120714
For time:\n185 pound Clean & jerk, 10 reps\nSp...
2012
January
14
203
20120710
For time:\n100 Squats\n15 foot Rope climb, 4 a...
2012
January
10
207
20120706
For time:\n50 Wall ball shots, 20 pound ball\n...
2012
January
6
211
20120702
For time:\n70 Burpees\n60 Sit-ups\n50 Kettlebe...
2012
January
2
217
20120827
For time:\n25 Walking lunge steps\n20 Pull-ups...
2012
January
27
223
20120821
For time:\n135 pound Thruster, 15 reps\nRun 20...
2012
January
21
241
20120803
For time:\n75 pound Thruster, 30 reps\n15 foot...
2012
January
3
242
20120802
For time:\n50 Box jump, 24 inch box\n50 Jumpin...
2012
January
2
248
20120926
For time:\n100 L-Pull-ups\n
2012
January
26
256
20120918
"Angie"\nFor time:\n100 Pull-ups\n100 Push-ups...
2012
January
18
258
20120916
For time:\n185 pound Clean and jerk, 30 reps\n
2012
January
16
262
20120912
For time:\nRow 500 meters\n50 Wall ball shots,...
2012
January
12
270
20120904
For time:\n95 pound Thruster, 100 reps\n
2012
January
4
280
20121025
For time:\nRow 500 meters\nBody weight Bench p...
2012
January
25
284
20121021
For time:\n25 GHD sit-ups\n1 Muscle-up\n20 GHD...
2012
January
21
287
20121018
For time:\n225 pound Hang clean, 30 reps\n50 O...
2012
January
18
293
20121012
"Glen"\nFor time: \n135 pound Clean and jerk, ...
2012
January
12
297
20121008
For time:\n100 ft Walking lunge\n50 Push-ups\n...
2012
January
8
299
20121006
For time:\n100 Burpee pull-ups\nIdeally, the p...
2012
January
6
310
20121125
For time:\n5 Front squats\n25 pull-ups\n4 Fron...
2012
January
25
324
20121111
"Clovis"\nFor time:\nRun 10 miles \n150 Burpee...
2012
January
11
328
20121107
For time:\n30 Handstand push-ups\n50 Back Exte...
2012
January
7
337
20121229
For time:\nRun 1000 meters\n100 Push-ups\n135 ...
2012
January
29
353
20121213
For time:\n50 Medicine ball cleans, 20 pound b...
2012
January
13
359
20121207
For time:\n95 pound Overhead squat, 30 reps\n7...
2012
January
7
365
20121201
For time:\n20 Wall ball shots, 20 pound ball\n...
2012
January
1
369
20130128
For time:\n50 Double unders\n50 Burpees\n50 Wa...
2013
January
28
371
20130126
For time:\n135 pound Thruster, 15 reps\nRun 20...
2013
January
26
372
20130125
For time:\n75 Handstand push-ups\nAt the begin...
2013
January
25
381
20130116
For time:\n30 Handstand push-ups\n40 Pull-ups\...
2013
January
16
385
20130112
"Karen"\nFor time:\n150 Wallball shots, 20 pou...
2013
January
12
388
20130109
For time:\n50 Box jump, 24 inch box\n50 Jumpin...
2013
January
9
400
20130225
"Grace"\nFor time:\n135 pound Clean and Jerk, ...
2013
January
25
420
20130205
For time:\n205 pound Front squat, 20 reps\n30 ...
2013
January
5
430
20130326
"Cameron"\nFor time:\n50 Walking lunge steps\n...
2013
January
26
...
...
...
...
...
99 rows × 5 columns
In [204]:
In [ ]:
Content source: jasti/crossparser
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