Goblet squats

Goblet squats are a great learning tool to teach the correct positions of a weighted squats. It is easier to maintain the lumbar curve and knees out position while in the botton of the squat as well as pushing with the hips and staying upright.

Training:
Front squats 5x5

Dumbell vomit comet

Modified Mark Twight's Vomit Comet workout to utilize dumbells for the thrusters instead of a sandbag.

Training:
The dumbell Vomit Comet
20 dumbell thrusters
15 swings
10 pull-ups
8 burpees
3 rounds for time

The gobblah!

I wanted to make sure the pre-Thanksgiving training session would get the athletes fully prepared for all the delicious foods they would be eating on the holiday!


Training:
The Gobblah
Burpees x 60 seconds
Pull-ups x 60 seconds
Squats x 60 seconds
Push-ups x seconds

Burpees x 45 seconds
Pull-ups x 45 seconds
Squats x 45 seconds
Push-ups 45 seconds

Burpees x 30 seconds
Pull-ups x 30 seconds
Squats x 30 seconds
Push-ups x 30 seconds

Burpees x 15 seconds
pull-ups x 15 seconds
Squats x 15 seconds
Push-ups x 15 seconds

Fran

1 of the most brutal workouts from Crossfit. Fran is short and extremely intense, the metabolic hit is absolutly incredibly and will humble the most elite athlete.

Training:
Fran
Thrusters (65 lbs, 95 lbs)
Pull-ups
21-15-9
For time

Focus

The aim of our focus can be the deciding factor if we finish or struggle through a round or set. When the athletes mind is completely focused on the task at hand they will always be successful. Conversely if the athlete is letting her mind wander and become distracted even the easiest weight can prove impossible. As one of the athletes discovered tonight anger and aggression can be very powerful aids in the success of the task. But I want to give a word of caution here, I do not want my athletes constantly going to a place of anger and aggression for motivation as it can be poison for the soul. That being said if someone happens to be having a difficult week or month, I encourage them to have it out in the gym. Abuse the weights and exhaust yourself and know you are building yourself stronger.

Training:
Press 5x5



This is a tribute video to my favorite modern day Strongman Jesse Marunde who over a year ago died unexpectedly

Mountain climber push-ups

A mountain climber push-ups is a push-ups followed by however many mountain climbers. Today I kept all the mountain climbers at 4 and increased the push-ups. next time I am going to increase the mountain climbers with the push-ups.

Training:
150 rope turns
2-4-6-8-10 push-ups followed by 4 mountain climbers
4 rounds for time

Technique and training

Going from the Press to the Push-press and finally the Push-jerk is a very logical training program. Each lift builds on the next and each is valuable in any strength and conditoning program. Typically an athlete will get a 30% increase from the Press to the Push-press and 30% from the Push-press to the Push-jerk. The Push jerk is the most athletic and powerful lift of the 3.

Training:
Technique training
Press
Push-press
Push-jerk

Deck O cards

Constantly varied functional movements are extremely easy to implement with a stop watch and a deck of cards! Assign whatever movements you want to each card and have at it, face cards count for 10, ace's are 1 and have fun with the jokers. I suggest 20 burpees for the jokers.

Training:
Deck O cards
Clubs-Pull-ups
Spades-Squats
Diamonds-Thrusters
Hearts-Push-ups
Joker-20 burpees
Play for 20 minutes

Nice snatch

Now I could go with a low ball joke about the snatch and my athletes and how nice and fast they are but I am going to take the high road and leave you with this video!

Training:
Dumbell snatch left arm x5
Squats x 10
Dumbell snatch right arm x5
Max rounds in 10 minutes

Boy Scouts Offer To Give Breast Exams @ Yahoo! Video

We will do these in my basement.

Core Strength

True core strength comes from handling heavy weights through a full range of motion utilizing a compound movement. Front squats fit the bill well, if at anytime the athletes midline stability begins to relax the squat will fail and more than likely sending the weight and the athlete forward.

Training:
Front squats 5x3

Saturday morning

Another technique day but I introduced and focused on the sumo deadlift high pull or SDHP. This movement is a gateway move to the more technically exacuted olympic lifts, the snatch and clean and jerk. Also the movement is great in everyday life for when someone has to pick something fairly heavy off the ground and put it up somewhere. The key points I want my athletes to focus on is proper starting positions and reaching full extension before pulling the bar to the chin.

Training:
Learn and practice the SDHP




Thanks to Crossfit

Friday

Did lots of practice with the pvc pipe to learn proper overhead press technique. Remember to keep the weight as close to the midline of the body as possible as this is the most efficient path for the bar to follow. And at the top lock out fully and shrug those traps hard.

Training:
Learn and practice the overhead press

Thursday

This one a little more lethal than I thought when I came up with it.

Training:
2 handed swings
Burpees
25-20-15-10-5

Giving the lower body a break

"Favre are you crazy!? 40 pull-ups!!" 8 minutes later, DONE! You guys kick ass.

Training:
40 pull-ups
40 push-ups
30 pull-ups
30 push-ups
20 pull-ups
20 push-ups
10 pull-ups
10 push-ups
5 pull-ups
5 push-ups

Front squats

Upright and elbows high, if you think your elbows are high enough then try to get em higher! maintain an active lumbar arch in your spine and drop below parallel. If your ass is sore the next day then you know you were going to proper depth.

Training:
Front squat 5x3

MHT Training:
Run 400 meters
50 squats
4 rounds for time

Operation Phoenix

Coach Greg Glassman is rallying the fitness community to help raise money so every Marine gym can be properly equipped with equipment to be a fully functional Crossfit style training facility. Please go here http://operationphoenix.myshopify.com/ to help out, there are some great t-shirts and like the site said every penny goes to the Marines

Training:
100 rope turns
20 jumping lunges
20 crunches
4 rounds for time

Ido

This is Ido Portal demostrating some sick body control.

Training:
10 thrusters (45,65 lbs)
10 pull-ups
Max rounds in 20 minutes

Squats and push presses

The troops hit squats and the athletes hit the push presses. Strength and power were both worked today and the results are still getting better and better.

Training:
Push press 8x3



On the road training:
Feeling stressed or tight from a long road trip? Try this:
200 squats
100 push-ups
75 crunches
50 burpees
For time

Helen

Starting to get bench mark workouts banged out so the record board can start getting filled.

Training:
Run 400 meters
21 swings (35,55)
12 pull-ups
3 rounds for time

MHT Training:
Fran
95 lb thrusters
Pull-ups

21-15-9


Do the official warm-up posted yesterday but cut the pull-ups by half.



Thank you Crossfit

Tiff

Another athlete getting on the board!









Training:
Muscle-up progressions

Then

Over-head squats- Sets of 3






Tiff:
5 thrusters (75 lbs, 205 lbs)
10 pull-ups
15 burpees
10 rounds for time


MHT Training:
The official warmup:
10 squats
10 push-ups
10 Air Force crunches
5 pull-ups (do 10 if your strong)
3 rounds
Sampson stretch 30 seconds each leg once

Then

Overhead press 5x5
Bar to shoulders after every rep.

Smashing the tire

From flipping the wicked big tire to smashing it with a sledge hammer!

Training:
Sledge swings 30 secs
Squats 30 secs
Jumping jacks 30 secs
Sledge swings 30 secs
Squats 30 secs
Jumping jacks 30 secs
1 minute rest
5 rounds

This is also Saturdays training session.