Wednesday

People need to spend more time building their press and bench press prior to training the push-press or any kind of jerk.

Training:
Power clean 3x5
Press 5x3

Monday

What happened to Friday? It was Christmas, enjoy the holidays with family and we can worry about training a little later.

Training:
Squat 3x5
Rest 5-10 minutes
150 push-ups
150 swings
For time

Wednesday

Training:
Power clean 3x5
Deadlift 5x1
Rest 5-10 minutes
200 double-unders
For time

Bench press

Having problems increasing the press? The answer is bench press. Much heavier weights will be used while benching as opposed to the push-press. The heavier weights will build more upper strength that will carry over to the press.

Training:
Bench press 3x5
Rest 5-10 minutes
20 dumbbell front squats
20 pull-ups
16 dumbbell front squats
16 pull-ups
12 dumbbell front squats
12 pull-ups
8 dumbbell front squats
8 pull-ups
For time


Someone tell Kaz that arm curls are not "functional", I'm not telling him shit.

Friday

Been hitting some Christmas party's and wine. Here is Fridays training.

Training:
Squat 3x5
Rest 5- 10 minutes
10 power cleans
20 push-ups
3 rounds for time

Combo

This is a great combo to work, the power cleans, being much more technical are worked first. Since the power cleans aren't "heavy" in the conventional slow lift context, they provide a great warm-up to the deadlift. The heavy set of 5 on the deadlift builds the strength necessary to improve the power clean amongst other things.

Training:
Power clean 3x5
Deadlift 5x1

Less than 10%

When an athlete is consistently below 10% body fat, performance will suffer. Typically 12-15% yields some of the best performance depending on the sport and its metabolic demands. Plus the extra fat helps to keep you warm on cold Wyoming winter days.

Training:
50 double-unders
10 plyo-push-ups
40 double-unders
8 plyo-push-ups
30 double-unders
6 plyo-push-ups
20 double-unders
4 plyo-push-ups
10 double-unders
2 plyo-push-ups
For time

Scale

Scale the weights as needed for the conditioning portion of the training session.

Training:
Press 3x5
Rest 5-10 minutes
21-15-9
Over-head squats (95lbs, 65lbs
Pull-ups
For time

Friday

Friday's training.

Training:
Squat 3x5
Rest 5-10 minutes
100 swings (55lbs, 35lbs)
50 push-ups
50 sit-ups
For time

Reps and sets

When there is strength programmed , and when isn't with me, the nomenclature should be read as follows: Deadlift 5x1, this is 5 reps at 1 set. Another example is: power cleans 3x5, this 3 reps at 5 sets. The first number is reps and the second number is sets.

Training:
Power clean 3x5
Deadlift 5x1

Fast

Sometime I hear "Favre, I finished that workout in under 5 minutes, is that too fast?" Think about what we do during the entire training session and the week overall. There's the general warm-up, then the specific warm-up, a heavy lift comprising of multiple sets, and then the conditioning. That's a shit load of work to pack in to an hour and then multiply by 5 days with only 2 rest days throughout any given week. If the conditioning was drawn out and a grinder we would have a lower total work/power output and a more difficult time recovering. It's all part of the greater plan to build strength and conditioning in the safest and most efficient means possible.

Training:
8 pull-ups
10 box-jumps (24", 20")
5 rounds for time



Some men run, others stick around to wrestle the bear.

Back

Sometimes life has different, busier plans than we are ready for.

Training:
Press 3x5, add between 1-5lbs from previous weight
Rest 5-10 minutes
9 dumbbell snatches each arm (35lbs, 55lbs)
15 double-unders
Max rounds in 12 minutes

Relax

It's going to be OK in the end, since it's not ok right now you know it's not the end.

Training:
15 dumbbell snatches, each hand (45lbs, 25lbs)
15 push-ups
Max rounds in 20 minutes


I'm feeling down today and this video makes me smile.

Hip drive

Drive the hips out of the bottom of the squat hard.


Training:
Squat 3x5
Rest 5-10 minutes
30 secs of burpees
30 secs of chinnies
30 secs of jumping jacks
30 secs of sit-ups
Rest 1 minute
4 rounds


Big weights going up at WFAC

Wednesday

Lifting for Turkey Day!

Training:
Power clean 3x5
Deadlift 5x1

Tuesday

There are 396 reps in this workout.

Training:
33 squats
33 sit-ups
33 push-ups
4 rounds for time

First Responders

Military, LEO, Firefighters, and EMT's are not endurance athletes, they are all strength athletes first and foremost. There are Military troops and Cops who feel they need to run 20-30 miles a week to be in fighting shape. How is running that far going to prepare them for picking up or dragging someone to safety while wearing all their gear? Why would they need to run that far when they are issued a rifle that's effective to 500 meters, a radio, and usually a vehicle? Get strong then in condition, be more effective.

Training:
Press 3x5
Rest 5-10 minutes
26-22-18-14-10-6
6-10-14-18-22-26
Double-unders
Burpees
For time

Saturday

The trapezius muscle is one of the largest muscles of the back with huge potential to get very strong. The best builder of this muscle group? The deadlift.

Training:
21 box jumps (24", 20")
21 pull-ups
21 swings (55lbs, 35lbs)
21 sit-ups
15 box jumps (24", 20")
15 pull-ups
15 swings (55lbs, 35lbs)
15 sit-ups
9 box jumps (24", 20")
9 pull-ups
9 swings (55lbs, 35lbs)
9 sit-ups
For time


700lbs for 7 reps

Friday

If there is a good amount of knee popping or cracking going on during the squat, ensure the athlete is actively pushing the knees out hard during the entire range of motion.

Training:
Squat 3x5
Rest 5-10 minutes
10-8-6-4-2
20-18-16-14-12
Power clean (heavy)
Push-ups
For time

Clash of the Titans

Here is some video of actors and stuntman of the soon to be released movie "Clash of the Titans" They are kicking each other while in the plank to ensure proper tightness.

Training:
Power clean 5x3
Deadlift 1x5

Timber sports

This is a great sport steeped in hard work and good ole American toughness.

Training:
13 pull-ups
11 burpees
5 rounds for time

The nose

Aim for the nose during the press, this will keep the bar path as vertical as possible. Lifting more weight efficiently.

Training:
Press 3x5
Rest 5-10 minutes
100 rope turns
50 squats
4 rounds for time

On the road

Posting this from the road.

Training:
8 dumbbell snatches, left arm (45lbs, 25lbs)
8 dumbbell snatches, right arm (45lbs, 25lbs)
8 burpees
Max rounds in 20 minutes

Head down

Keep the head down while squatting, this leads to a very strong hip drive out of the bottom.

Training:
Squat 3x5
Rest 5-10 minutes
13-11-9-5-3
3-5-9-11-13
Double-unders
Weighted sit-ups (55lbs, 35lbs)

Sick

Do not train when sick. Intense exercise temporarily lowers the immune system and if there is a virus it will be easier for it to strike. Also while recovering from an illness the human body is working hard as it is, there is no reason to throw exercise recovery on top of that as well.

Training:
Press 3x5
Rest 5-10 minutes
21 dumbbell power cleans (45lbs, 25lbs)
21 dumbbell front squats (45lbs, 25lbs)
21 dumbbell push-presses (45lbs, 25lbs)
15 dumbbell power cleans (45lbs, 25lbs)
15 dumbbell front squats (45lbs, 25lbs)
15 dumbbell push-presses (45lbs, 25lbs)
9 dumbbell power cleans (45lbs, 25lbs)
9 dumbbell front squats (45lbs, 25lbs)
9 dumbbell push-presses (45lbs, 25lbs)
For time

Sweet weather

It has been warm so I decided to squeak out another run before the cold really slams us.

Training:
400 meter run
8 dumbbell snatches (55lbs, 30lbs)
8 dumbbell snatches (55lbs, 30lbs)
15 box jumps (24", 20")
4 rounds for time

Knees over the toes

If someone is of the opinion that the knees should not travel over the toes during a full squat, then they no longer deserve an opinion on how to correctly execute a full squat.

Training:
Squat 3x5
Rest 5-10 minutes
20-19-18-17-16-15-14-13-12-11
10-11-12-13-14-15-16-17-18-19
Double-unders
Push-ups
For time

Military:
Deadlift 1x5
Rest 5-10 minutes
5 burpees
10 dumbbell snatches, 5 each arm
15 swings
5 rounds for time

The bar

When setting up to deadlift or power clean, set up to the bar, not the bar to you. The bar should not be rolled or pushed away prior to pulling. Get the stance then grip, shins to the bar, knees out to the elbows, raise the chest hard and pull, dragging the bar up the legs.

Training:
Deadlift 1x5
Rest 5-10 minutes
5 burpees
10 dumbbell snatches, 5 each arm (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
5 rounds for time

Whole Milk

It isn't called whole milk cause it has all it's fat in it, that would be dumb. When milk is processed to remove fat; minerals, vitamins, and the ratio of macro nutrients are effected and the end product is altered in negative ways. With the exception of pasteurization and homogenization, whole milk will have retained it's delicious ratio of vitamins, minerals, and macro nutrients.

Training:
10 dumbbell hang cleans (45lbs, 30lbs)
20 push-ups
5 rounds for time

Military:
2 mile run
For time


There is some very advanced concepts used in this video, however it should be obvious by the massive weights they are lifting that advanced concepts and programming is essential at this level of adaptation.

Push

Push the heels through the ground while bench pressing, when this is done correctly the athletes body will tighten up and will help rotate the hips and shoulders further into the bench. Maintaining tightness and correct body position.

Training:
Bench press 3x5
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1
Box jumps (24", 20")
Sit-ups
50 rope turns
For time

Happy Halloween!

Hope every one has a creepy day!

Training:
At the top of every minute perform 3 burpees, then in the remaining time of that minute perform as many swings as possible.
100 swings for time (55lbs, 35lbs)

Iron

We get strong with barbells and build conditioning with implements.

Training:
Squat 3x5
Rest 5-10 minutes
9 snatches, left arm (45lbs, 25lbs)
9 snatches, right arm (45lbs, 25lbs)
18 push-ups
5 rounds
For time

Stonger

There is no muscle tone, there is only weaker and stronger.

Training:
200 rope jumps
50 sit-ups
160 rope jumps
40 sit-ups
120 rope jumps
30 sit-ups
80 rope jumps
20 sit-ups
40 rope jumps
10 sit-ups
For time

Stay tight

When properly set up to receive the bar, remain as tight as possible for the entire set. The tighter the athlete, the more weight will be moved. It is always much more efficient to press or pull from a solid, tight position.

Training:
Bench press 5x5
Rest 5-10 minutes
9 pull-ups
20 box jumps (24", 20")
3 rounds for time

Military:
Bench press 3x5
Then
3 sets of max pull-ups

Muscle

“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.
“ Coach Rip

Training:
21 dumbbell snatches, left arm (45lbs, 30 lbs)
21 dumbbell snatches, right arm (45lbs, 30 lbs)
21 burpees
21 double-unders
15 dumbbell snatches, left arm (45lbs, 30 lbs)
15 dumbbell snatches, right arm (45lbs, 30 lbs)
15 burpees
15 double-unders
9 dumbbell snatches, left arm (45lbs, 30 lbs)
9 dumbbell snatches, right arm (45lbs, 30 lbs)
9 burpees
9 double-unders

For time

Dumbbells

I am going to be programming the majority of the conditioning sessions with dumbbells. We have been hitting the major lifts hard and heavy and I do not want to mess up the neural pathways with sloppy form that generally happens during high intensity conditioning.

Training:
Squat 5x5
Rest 5-10 minutes
21 dumbbell front squats (45lbs, 35lbs)
21 pull-ups
15 dumbbell front squats (45lbs, 35lbs)
15 pull-ups
9 dumbbell front squats (45lbs, 35lbs)
9 pull-ups
For time


Military:
Squat 3x5
Rest 5-10 minutes
100 squats
400 meter run
75 squats
400 meter run
50 squats
400 meter run
25 squats
400 meter run
For time

Wednesday

I apologize for the late posting but I was out of town for a day.

Training:
Power clean 5x3
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time

Military:
Deadlift 1x5
Rest 5-10 minutes
13-11-9-5-3 dumbbell clean+thruster (45lbs, 30lbs)
3-5-9-11-13 weighted sit-ups (55lbs, 35lbs)
For time

Ricky Bruch

"He is a Swedish discus thrower who won a bronze medal in the 1972 Olympic Games. However, a steroid fiasco kept him out of further competition, and this pissed Ricky off. A lot. He trained like an absolute madman (which you’ll see in the video below), and proceeded to throw the discus between 3 and 5 meters further than the current world record (unofficial sources vary with the distance). After he stopped taking steroids, there are reports that he took about 750 vitamin pills a day while improving his performance even more." 70sbig.com

Training:
150 meter run
10 jumping lunges
8 plyo-push-ups
5 rounds for time

Military:
1.5 mile run
For time

Sage words of wisdom

Training:
Press 3x5
Rest 5-10 minutes
14 swings (55lbs, 35lbs)
14 snatches (55lbs, 35lbs)
14 box jumps (24", 20")
10 swings (55lbs, 35lbs)
10 snatches (55lbs, 35lbs)
10 box jumps (24", 20")
6 swings (55lbs, 35lbs)
6 snatches (55lbs, 35lbs)
6 box jumps (24", 20")
For time

This is all done with dumbbells
Split the snatches between the arms to equal the reps

Military:
Bench press 3x5
Rest 5-10 minutes
14 swings (55lbs, 35lbs)
14 snatches (55lbs, 35lbs)
14 burpees
10 swings (55lbs, 35lbs)
10 snatches (55lbs, 35lbs)
10 burpees
6 swings (55lbs, 35lbs)
6 snatches (55lbs, 35lbs)
6 burpees
For time

This is all done with dumbbells
Split the snatches between the arms to equal the reps

Stonger

If the definition of functional strength is "moving a large load, a long distance, quickly." Then why wouldn't you want to get damn strong? Why would a gym program conditioning after conditioning then occasionally sprinkle in a strength day? Usually they do this because they do not understand that strength improves all other aspects of fitness. The stronger a person gets, the more load they can move and they will do so quicker. The strength portion of the workouts I program are more important than the following conditioning part. Strength takes longer to develop, however it is lasting, conditioning though can be built much quicker especially after a solid base of strength is built.

Training:
At the top of every minute perform 5 burpees, then during the remaining time in that minute do as many thrusters as possible. The goal is to reach 50 thrusters as fast as possible.
95lbs for the men and 65lbs for the women.

Friday

If it weren't for the fact that the TV set and the refrigerator are so far apart, some of us wouldn't get any exercise at all. ~Joey Adams

Training:
Front squat 3x3
Rest 5-10 minutes
100 pull-ups
For time

Heavy

Because what else is there when we are talking deadlifts?

Training:
Deadlift 1x5, this means work up to a heavy set of 5 reps
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1 Overhead squat (95lbs, 65lbs)
1-2-3-4-5-6-7-8-9-10 Pull-ups
For time

Military:
Deadlift 1x5, this means work up to a heavy set of 5 reps
Rest 5-10 minutes
Mini-Cindy
5 pull-ups
10 push-ups
15 squats
Max rounds in 8 minutes

Skip Miller

This is the workout Skip Miller of Front Range Crossfit was putting his athletes through while I was there learning from Coach Rip. Seeing the high power output and also how nice it fit into programming for this week, convinced me to toss it in.

Training:
10 front squats (135lbs, 85lbs)
20 push-ups
30 double-unders
4 rounds for time

Military:
2 mile run
For time

Ignorant

It really grinds my gears when I'm talking about training and how to properly approach starting, and someone says that they need to do some type of running or other form of "cardio" before starting strength training. Their ignorance about fitness astounds me, there are 10 components of fitness and a properly planned weight training program improves all 10. However pounding the pavement or putting the useless miles on an elliptical or bike will build very little fitness. It does not matter if the person is very over weight or very skinny, the foundation is always built on strength.

Training:
Press 5x5
Rest 5-10 minutes
10 dumbbell snatches, each arm (45lbs, 30 lbs)
15 box jumps
3 rounds for time

Heading to Denver to learn from the best!

Training:
Front squat 5x5

Military:
Squat 4x10
Rest 5-10 minutes
150 push-ups, Favre's way.
For time
Start doing push-ups, as soon as the kness hit the ground or both hands come off the ground, run 400 meters. After running continue the push-ups until 150 are reached.

Thursday

The more you sweat in practice, the less you bleed in battle.

Training:
30 seconds jump rope
30 seconds jumping jacks
30 seconds dumbbell snatches (35lbs, 20lbs)
30 seconds jump rope
30 seconds jumping jacks
30 seconds dumbbell snatches (35lbs, 20lbs)
Rest 1 minute
6 rounds

Wednesday

All know the way; few actually walk it. ~Bodhidharma

Training:
Power clean 3x3
Rest 5-10 minutes
21 swings (55lbs, 35lbs)
42 push-ups
21 goblet squats (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
30 push-ups
15 goblet squats (55lbs, 35lbs)
9 swings (55lbs, 35lbs)
18 push-ups
9 goblet squats (55lbs, 35lbs)
For time

Military:
Deadlift 5x3
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1 Front squats
20-19-18-17-16-15-14-13-12-11 push-ups
For time

To me, boxing is like a ballet, except there's no music, no choreography, and the dancers hit each other. ~Jack Handey

Training:
10 pull-ups
12 Over-head squats (95lbs, 45lbs)
50 double-unders
3 rounds for time

Military:
1.5 mile run
For time

Monday

In order to change we must be sick and tired of being sick and tired.

Training:
Push-press 3x3
Rest 5-10 minutes
30 deadlifts (1.5 times body weight)
950 meter run
For time

Military:
Push-press 5x5
Rest 5-10 minutes
10 push-press's
1 lateral barbell jump, 2 count
9 push-press's
2 lateral barbell jumps, 2 count
8 push-press's
3 lateral barbell jumps, 2 count
7 push-press's
4 lateral barbell jumps, 2 count
6 push-press's
5 lateral barbell jumps, 2 count
5 push-press's
6 lateral barbell jumps, 2 count
4 push-press's
7 lateral barbell jumps, 2 count
3 push-press's
8 lateral barbell jumps, 2 count
2 push-press's
9 lateral barbell jumps, 2 count
1 push-press
10 lateral barbell jumps, 2 count
For time

Training:
Squat 3x3
Rest 5-10 minutes
4 any-how overhead (175lbs, 135lbs)
21 swings (55lbs, 35lbs)
3 any-how overhead (175lbs, 135lbs)
15 swings (55lbs, 35 lbs)
2 any-how overhead (175lbs, 135lbs)
9 swings (55lbs, 35lbs)
1 any-how overhead (175lbs, 135lbs)
6 swings (55lbs, 35lbs)
For time

Squats

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats." Coach Rip

Training:
9 Dumbbell snatches, left arm
9 dumbbell snatches, right arm
15 push-ups
Max rounds in 15 minutes

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.

You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion." Coach Rip

Training:
Power clean 6x3
Rest 5-10 minutes
7 front squats (115lbs, 75lbs)
7 any-how overhead (115lbs, 75lbs)
9 pull-ups
3 rounds for time

Military:
Power clean 3x5
Rest 5-10 minutes
10 power cleans
50 push-ups
8 power cleans
40 squats
6 power cleans
30 push-ups
4 power cleans
20 squats
2 power cleans
10 push-ups
For time

Trust only movement. Life happens at the level of events, not of words. Trust movement. ~Alfred Adler

Training:
400 meter run
8 swings (55lbs, 35lbs)
150 meter weighted walk (105lbs, 55lbs)
3 rounds for time

Never quit

The best way out is always through.
Robert Frost

Training:
Push-press 5x5
Rest 5-10 minutes
42 double-unders
21 pull-ups
30 double-unders
15 pull-ups
18 double-unders
9 pull-ups
For time

Military:
Press 3x3
Rest 5-10 minutes
21 swings (55lbs, 35lbs)
42 push-ups
21 goblet squats (55lbs, 35lbs)
15 swings (55lbs, 35lbs)
30 push-ups
15 goblet squats (55lbs, 35lbs)
9 swings (55lbs, 35lbs)
18 push-ups
9 goblet squats (55lbs, 35lbs)
For time


I thought double-unders were hard.

Knees out

When squatting through a complete range of motion actively push the knees out as hard as possible. This will help with the stretch reflex at the bottom of the squat and help to develop the abductors. Allowing the knees to collapse in somewhat is not inherently dangerous however it is a sign of the stronger quads looking to take over and lift the weight. We are always looking to build balanced strength and to minimize any chance of injury, so push those knees out hard.

Training:
Squat 5x5
Rest 5-10 minutes
10 power cleans (135lbs, 95lbs)
12 pull-ups
4 rounds for time

Practice

Repetition is the mother of all skill.

Training:
550 meter run
20 push-press
50 sit-ups
400 meter run
35 push-press
35 sit-ups
150 meter run
50 push-press
20 sit-ups
For time

The deadlift

Functional, essential, and effective. The one aspect of fitness that keeps the elderly independent, packs muscle on skinny teens and keeps bones healthy, is strength. Strength is built with heavy weight lifted through a complete range of motion. The exercise most people can lift the most weight, the deadlift.

Training:
Deadlift 3x3
Rest 5-10 minutes
15 pull-ups
50 double-unders
3 rounds for time

Military:
Learn the power clean
Rest 5-10 minutes
21 deadlifts, bodyweight on the bar
9 thrusters
3 rounds for time

Time it.

When performing a power snatch or power clean, time the stomp of the heels with the catch of the barbell. This will result in a smooth, correct, and successful lift.

Training:
31 push-ups
32 sit-ups
33 squats
3 rounds for time

Military:
2 mile run
For time

Tight

Squeeze the ass while performing heavy overhead work. Doing this will stabilize the lower body by keeping everything tight, we press stronger from a stable position than a loose one. You can fire a cannon from a canoe, but only once.

Training:
Press 3x3
Rest 5-10 minutes
400 rope jumps or 100 double unders
35 swings
35 burpees
For time

Military:
Press 5x5
Rest 5-10 minutes
100 sit-ups
35 swings
35 burpees
For time


Teddy Atlas and Cus training the most explosive heavyweight in history.

Do what you can, with what you have, where you are.
Theodore Roosevelt

Training:
Front squat 3x3
Rest 5-10 minutes
21 deadlifts (225lbs, 135lbs)
21 box jumps (24", 20")
42 push-ups
15 deadlifts (225lbs, 135lbs)
15 box jumps (24", 20")
30 push-ups
9 deadlifts (225lbs, 135lbs)
9 box jumps (24", 20")
18 push-ups
For time

Push longer

I keep about 80-85% of the workouts high power and fast to ensure power production is consistently increased. However it is smart to push the time domain out farther to give the athlete exposure to a longer duration "grind" type of modality.

Training:
800 meter run
35 sit-ups
15 pull-ups
3 rounds for time

Military:
Squat 3x3
Rest 5-10 minutes
400 meter run
25 squats
12 dumbbell snatches (6 each arm)
3 rounds for time


Yes he lifts out of his garage, there is something special about the garage gym.

Wednesday

Fight to maintain the lumbar arch when moving weight. The spine is designed to support a weight the most optimally while arched.

Training:
Deadlift 3x3
Rest 5-10 minutes
7 clean+thruster (115lbs, 85lbs)
150 meter run
4 rounds for time

Military:
Deadlift 3x3
Rest 5-10 minutes
7 thrusters
7 burpees
7 rounds for time

Military

I'm going to be posting the workouts the troops I train on base perform. They have slightly different needs so the programming varies slightly.

Training:
Annie
50 double unders
50 sit-ups
40 double unders
40 sit-ups
30 double unders
30 sit-ups
20 double unders
20 sit-ups
10 double unders
10 sit-ups
For time

Military
2 mile run
For time


Courtesy of Crossfit

Power

Work to increase it.

Training:
Press 5x5
Rest 5 minutes
6 dumbbell snatches (3 each hand)
9 plyo-push-ups
12 box jumps (20", 24")
5 rounds for time

The Crippler

One day my athletes will thank me, tomorrow will not be that day and Monday doesn't look good either.

Training:
Front squat 5x5
Then
30 squats, bodyweight on the bar
400 meter run
30 burpees
For time

Lets roll!

8 years ago the United States was attacked by terrorists bent on destroying our way of life. As was said by FDR after Pearl Harbor, the sleeping giant was awoken. It did not take long for our Military to smash and destroy their infrastructure and leadership. 9/11 will never be forgotten.

Training:
150 meter run
50 sit-ups
150 meter run
40 push-ups
150 meter run
30 sit-ups
150 meter run
20 push-ups
150 meter run
10 sit-ups
For time

Heavy conditioning

The first round tends to go really fast but once the bar is grabbed for round 2 a whole new world is there. The heart rate will be elevated and breathing hard will have set in, making stabilizing a heavy load very taxing. That's the beauty of heavy conditioning sessions. The effectiveness lies in moving a large load a long distance quickly.

Training:
Power clean 3x3 or 7x1
Then
5 Thrusters (135lbs, 95lbs)
10 dumbbell snatches (45lbs, 25lbs) these are 5 each arm
15 pull-ups
3 rounds for time



Having to demonstrate accuracy and focus with an elevated heart rate is very difficult but can be trained very effectively.

Basics

Athletes cannot go wrong mastering the basics of exercise. Squats, pull-ups, push-ups and sit-ups can go a very long way in building high levels of health and fitness. Amateurs practice until they do it right and professionals practice until they can't do it wrong.

Training:
30 seconds squats
30 seconds sit-ups
30 seconds push-ups
30 seconds jumping jacks
30 seconds sit-ups
30 seconds push-ups
Rest 1 minute
5 rounds for time

Floor press

The floor press is a tremendous upper body strength builder. Because of the shorter range of motion i.e. the athlete laying on the floor, more weight will be handled building stronger pressing throughout that range of motion. This will be very helpful in strengthening the press and push press as common sticking points are where the heavier floor press takes over.

Training:
Floor press 3x3
Then
21-18-15-12-9-6-3 swings
75 rope jumps in between the swings
For time

Or

21-18-15-12-9-6-3 swings
42-36-38-24-18-12 double unders
For time

Set-up

Prior to executing any lift, ensure you have set your self up properly to do the lift correctly. If it takes a minute to get your body into the proper pulling position for a deadlift or power clean then that's what it takes. If the lift is rushed mistakes will be made and the athlete may be unsuccessful. During a high intensity conditioning session the rules are different but do not put safety on the back burner.

Training:
Squat 3x3
Then
9 thrusters
9 pull-ups
5 rounds for time.

Fast and strong

Because weak and slow is no way to go through life. When starting many of these dynamic movements seen through out the various workouts posted on the site, expect to be slow at first. The athletes nervous system and muscles need time to learn to be fast. With practice and effort, the nervous system will fire the muscle groups faster and faster.

Training:
Run 150 meters
6 dumbbell snatches, left arm
6 dumbbell snatches, right arm
8 clapping push-ups
Rest 1 minute
3 rounds for time


Triple clap push-ups


The late, great, Jesse Marunde.

Keep it close

During the dynamic lifts, cleans, snatches and their variations, keep the bar very close to the body during the second pull. This is the most efficient bar path and will lead to a much smoother lift.

Training:
Power clean 5x3
Then
10 deadlifts
50 push-ups
8 deadlifts
40 squats
6 deadlifts
30 push-ups
4 deadlifts
20 squats
2 deadlifts
10 push-ups
For time

Bowling pins

You cannot lift what your hands cannot hold onto. Building stronger forearms and hands has shown strong evidence in preventing back injuries and chronic pain. How is this? The stronger the hands and forearms are, the more secure the grip Will be on whatever object being lifted. The back will not need to work as hard to support the load.

Training:
6 pull-ups
8 knees to elbows
48 rope jumps
Max rounds in 20 minutes

Dairy

Some people swear by milk being one of the most perfect natural protein shakes and some people say dairy is not meant for human consumption. I'll let the individual decide, if it works then go with it and if not then find what does.

Training:
Floor press 5x5
Then
15 pull-ups (21 pull-ups)
15 push-ups (ring dips)
15 2 count chinnies
Run 400 meters
12 pull-ups (15 pull-ups)
12 push-ups (ring dips)
12 2 count chinnies
Run 400 meters
9 pull-ups
9 push-ups (ring dips)
9 2 count chinnies
For time

Saturday

Chest up, back arched hard, and push those knees out during the entire range of motion while executing the squat.

Training:
Squat 3x3
Then
5 dumbbell hang cleans (45lbs, 25lbs)
Run 150 meters
10 box jumps (24", 20")
Run 150 meters
15 push-ups
4 rounds for time

Friday

Keep moving, going for max reps during each interval.

Training:
2 minutes jump rope
2 minutes chinnies
2 minutes climbers
90 seconds jump rope
90 seconds chinnies
90 seconds climbers
60 seconds jump rope
60 seconds chinnies
60 seconds climbers
30 seconds jump rope
30 seconds chinnies
30 seconds climbers
15 seconds jump rope
15 seconds chinnies
15 seconds climbers


The weights he is using are a 225 lb snatch and 315 lbs for the clean and jerk.

Back away from the bread

Unfortunately many of our health-care problems are self-inflicted: two-thirds of Americans are now overweight and one-third are obese. Most of the diseases that kill us and account for about 70% of all health-care spending—heart disease, cancer, stroke, diabetes and obesity—are mostly preventable through proper diet, exercise, not smoking, minimal alcohol consumption and other healthy lifestyle choices.
—Mr. Mackey is co-founder and CEO of Whole Foods Market Inc.

Training:
Deadlift 3x3
Then
Run 400 meters
21 weighted sit-ups
12 thrusters
3 rounds for time

Deceptive

When the workout looks simple on the board it will be killer on the mat.

Training:
50 pull-ups
50 push-ups
50 sit-ups
50 squats
For time

Jump harder

Jump as hard as possible when executing these dynamic movements. This is not the time to get timid and soft with the weights, grip hard, maintain the proper positions and jump hard!

Training:
Push-press 3x3
Then
5 snatches, left arm
5 snatches, right arm
10 burpees
5 rounds for time


Notice how these Chinese lifters jump hard to apply the maximum amount of power to the weight as possible. Then notice the Coach at the end with the yellow Nike shirt on, he has a gut.

Guts

Guts, heart, desire; tough training will go a long way in building a tough mind. A lot of aspects in day to day life can become much easier when mental toughness is built as a result of a challenging fitness regime.

Training:
Front squat 3x3
Then
Run 150 meters
15 swings
21 sit-ups
5 rounds for time

Friday

Ever feel like a training session wasn't enough? This is an indication that an athlete is not pushing hard enough during the workout and will not be disrupting homeostasis enough to drive adaption. Training for the most part needs to be intense and challenging, if the board says "for time" then this means to push and blaze through the workout as fast as possible.

Training:
Run 550 meters
21 box jumps (24", 20")
21 ring dips
Run 400 meters
15 box jumps (24", 20")
15 ring dips
Run 150 meters
9 box jumps (24", 20")
9 ring dips
For time

Push-ups can be subbed for ring dips.


Jim Wendler knows what it takes to get strong!

Wednesday

The back is capable of supporting and moving a massive amount of weight when it is arched correctly. Learn to properly activate the back in a strong arch and then fight to keep that arch throughout the range of motion. Then enjoy a life time of a strong, pain free back.

Training:
Deadlift 3x3
Then
5 power cleans
5 front squats
100 rope turns or 30 double unders
5 rounds for time



This was the least annoying video about the superman exercise. When she says she is squeezing her core she is talking about her lower back, if she were squeezing her abs she wouldn't be able to perform the exercise. I use this movement to show and have an athlete feel what a active back held in a strong arch feels like. Now they will know what I'm talking about when I say to arch hard and keep the chest up.

Dynamic warm-ups and mobility drills

Warming up prior to an training session should serve the purpose of raising the body's core temperature as well as taking the body through a full range of motion. Doing this will prepare the athlete for the main training session physically and mentally. In my gym we do a dynamic warm-up composed of basic mobility drills, this accomplishes the 2 objectives mentioned above as well as "waking" up the body which may have become inactive from sleeping or sitting in a office chair all day.

Training:
11 pull-ups
13 burpees
5 rounds for time


Just a sample of some movements

unilateral loading.

The body is one unit and strength is seamless and training the body as a whole is the fastest way to elite strength and conditioning. However loading full body movements in a one limb manner opens a whole new world of balance, flexibility, and core stability.

Training:
Push-press 5,5,5,3,3,3
Then
5 swings, left arm
5 swings, right arm
5 overhead lunges, left arm
5 overhead lunges, right arm
5 rounds for time

Heavy

Go heavy on the cleans during the conditioning portion of the workout today. Having to demonstrate a high power and strength output while highly fatigued will produce function directly parallel to the demands of daily work and play.

Training:
Front squat 5x5
Then
5 cleans
25 push-ups
3 rounds for time



No gym, no problem.

Friday

Old time Strongmen and current Strongman and Olympic lifting coach Dan John say there are only 3 kinds of strength:

1)Picking weight off the floor.
2)Putting weight over head.
3)Carrying weight for distance.

Training these 3 types of strength in some facet will build a very strong base for an athlete to expand on.

Training:
Run 800 meters
75 sit-ups
Run 800 meters
75 2-count chinnies
For time

Wednesday

Be patient with the first pull of the power clean. Wait until the weight hits the mid thigh area before jumping and hitting the second pull. This will allow maximum power production and put the body in the correct positions to successfully make the lift.

Training:
Power clean 5x5
Then
15 box jumps (20", 24")
21 swings (35lbs, 55lbs)
12 pull-ups
3 rounds for time.

Tuesday

The hardest is the last 10.

Training:
200 rope jumps
50 push-ups
150 rope jumps
40 push-ups
100 rope turns
30 push-ups
50 rope turns
20 push-ups
25 rope turns
10 push-ups
For time



You do not need much for a workout, just some innovation, khakis are optional.

Monday

All posts and workouts will be coming a day later this week.

Training:
Press 3x3
Then
Run 150 meters
12 jumping lunges
6 dumbbell snatches
5 rounds for time

The numbers here are totals to be split between each limb.


Going to be showing videos this week of odd and innovative training styles.

Saturday

How do you gauge progress to know if yourself or athletes are getting fitter? Easy, if all other aspects are equal, if more weight is being used or times are getting faster then we are getting fitter.

Training:
Squat 3x3
Then
15 thrusters
15 swings
15 burpees
12 thrusters
12 swings
12 burpees
9 thrusters
9 swings
9 burpees
For time


Learn and play new sports

Friday

It looks simple on paper or white board, but simple does not always mean easy. The point of the 2 minutes of rest between the intervals is to allow for full recovery or at least pretty close to it. With this recovery each interval can be performed at near max intensity making this workout very taxing yet highly productive.

Training:
4x400 meter run
Rest 2 minutes between each interval



Thats fast

Amy

Amy is the other brave athlete that completed the 6 workouts prior to the summer break. This one is going to be fun.

Amy:
Body weight clean & jerk, 1500 total pounds
400 meter sandbag carry (95lbs, 65lbs)
Body weight clean & jerk, 1500 total pounds
400 meter sandbag carry (95lbs, 65lbs)
For time

take the athlete's current body weight and divide it by 1500 to get the number of reps for the clean & jerk. For example I weight 170 lbs so 1500/170=8.8, we round up to get 9 reps for a total of 18 total reps for the workout.

Training:
Power clean 5x5
Then
11 pull-ups
8 dumbbell snatches (4 each arm)
5 rounds for time

33

A good number.

Training:
33 push-ups
33 sit-ups
33 squats
3 rounds for time

Shelly

Shelly is one of the brave athletes that made it all 6 workouts before the summer break. It was physically and mentally tough so here is her workout:

Shelly:
3 muscle-ups
5 handstand push-ups
7 cleans (70% 0f 1RM)
7 rounds for time

Training:
Press 5,5,5,3,3
Then
6 hang cleans (95lbs, 50 lbs)
8 burpees
Max rounds in 12 minutes

Saturday

How I love the training days that start with some heavy lifting and then move into a heavy and short conditioning session. Structuring training in this fashion is a very economical use of time in the gym that will yield some killer results.

Training:
Squats 3x3
Then
Pull-upsx9
Front squatsx7
Push pressx5
3 rounds for time



Courtesy of Bodytribe

Back in the gym

It is awesome being back in the gym!

Training:
10-9-8-7-6-5-4-3-2-1
Swings (55lbs, 35lbs)
Weighted sit-ups (55lbs, 35 lbs)
Box jumps (24", 20")
Run 150 meters in between each number
For time

Back in town soon.

I'll be back in town soon!

Training:
100 lunges (50 each leg)
75 push-ups
50 sit-ups
25 burpees
15 mountain climbers
For time

Friday

Fartlek means "play" in Swedish, and today we have a couple of options for training.

Training:
Fartlek running- Run for 15 minutes but to do it fartlek style, at random intervals during the run, sprint and slow down and repeat for whatever you choose but keep moving for 15 minutes.

Or

Jump rope fartlek style, same as the run, find a pace and then randomly speed and slow down. Keep moving for 15 minutes.

Or

4x400 meters run. Rest time is exactly how long it took to do the previous interval. If an interval tool 90 seconds, then take 90 seconds of rest. However long an interval took, that's the amount of rest taken.

Monday and Wednesday

Monday
Training:
21 squats
21 push-ups
Run 400 meters
15 squats
15 push-ups
Run 400 meters
9 squats
9 push-ups
run 400 meters
For time

Wednesday
Training:
30 burpees
30 chinnies
20 burpees
20 chinnies
10 burpees
10 chinnies
For time
These are 2 count chinnies

To measure 400 meters, get in a vehicle and reset the odometer, drive until it reads 0.1. Running to that spot and back to where you starting driving is about 400 meters.

The end!

The end of 6 days of some of the most intense and challenging workouts I have to offer. Congratulations to all my athletes for making it through and a special congrats to Shelly and Amy for making all 6 workouts! For their efforts both will get a workout created in their names. The last workout was absolutely beastly and I'm sure everyone is happy to have a week or so to recover.

Training:
Tabata Krista-Trace
Tabata rope skips (Favre did double unders)
Tabata burpees
Tabata push-ups
Tabata squats
Tabata swings
Max reps on all intervals, score is total reps for all movements

Scores
Shelly 601
Amy 600
Selene 565
Chris 547
Ashby 489
Favre 682

Big D Ver. 2.1

By nature of the exercises the core will be overloaded big time. Remember, drive hard through the tire and don't think so much lift.

Training:
Big D Ver. 2.1
3 tire flips
5 push-ups
7 sit-ups
Max rounds in 3 minutes
Rest 1 minute
3 rounds

Nicole

From Crossfit HQ comes the couplet "Nicole". Once those hands come of the bar or the chin no longer clears hit that pavement for another 400 meters.

Training:
"Nicole"
Run 400 meters
Max pull-ups
Max rounds in 20 minutes



Courtesy of Crossfit

Chris

Simple, brutal and non-stop fun.

Training:
Chris
100 thrusters for time at 50% body weight

Liss

After stomping the heels back to the ground after full extension, ensure they stay on the ground and the athlete pushes through them hard during the hang cleans.

Training:
Liss
21 hang cleans
21 burpees
21 pull-ups
15 hang cleans
15 burpees
15 pull-ups
9 hang cleans
9 burpees
9 pull-ups
For time
Weight is dumbbells that equal 55% of body weight

Sorry

Sometimes I get fired up when an athlete of mine is going for a big lift and tend to get loud and yell. If it startles anyone, I'm sorry. That sorry also extends to all the future times it will happen!

Training:
Squats 1,1,1,1,1
Then
Weighted sit-ups 4x10

Intervals

True interval training incorporates rest periods in between each interval. This will allow each interval to be done at higher intensities thus increasing power. Just another tool in the never ending journey to higher fitness.

Training:
Run 400 meters
6 dumbbell snatches left arm
6 dumbbell snatches right arm
12 pull-ups
Rest 1 minute
3 rounds for time



150 lb dumbbell snatches

Open the hip

Ensure the hip joint and knees fully open during these and other dynamic movements. This ensures full power development and utilizes the full range of motion of the movements.

Training:
21 hang squat cleans
21 swings
15 hang squat cleans
15 swings
9 hang squat cleans
9 swings
For time

Push-press

Elbows in front of the bar, big air, and jump hard.

Training:
Push-press 5x1
Then
Plank 1 minute
1 arm, 1 leg plank 15 seconds,then switch arms and legs for another 15 seconds.

Game it

Game this workout, do not do as many thrusters as possible in the first minute but work until the minute is up. If you can rock out 13 thrusters in the first minute only do 10. This will leave you stronger for the next minutes and hopefully allow you to finish the workout quicker.

Training:
Start a timer, at the start of each minute do 5 burpees and then in the remaining time, do thrusters until the minute is up. Continue like this until you have completed 50 thrusters.



High intense, mixed modal training builds a solid foundation for high risk, first responder jobs.

Fight for it

Fight for those last couple of reps, like Chris did with 135 lbs! This was done after her work sets were completed!

Training:
Squat 5x3
Then
Weighted sit-ups 4x10

Carrying weight

The weak can get very strong quickly by simply carrying weight. No, it doesn't take the body through a full range of motion, unless it's going from the ground every time it's dropped, but it requires great strength and conditioning to carry a large weight a long distance, and to do so quickly.

Training:
500 lbs for a mile, this is a team workout, distribute the proper weight amongst the athletes and they have 4 intervals of 400 meters to move the 500 lbs.

Find that heel

Find that heel on the leg during lunges. Doing this will keep the knee in a safe position and allow for proper force to be applied effectively during the standing portion on the movement. Also keep the chest up and back arched, now is not the time to get lazy on this.

Training:
21-18-15-12-9-6-3 Overhead weighted lunges (45# and 25#)
3-6-9-12-15-18-21 Burps

Balance

Balance is one of the 10 aspects of fitness and we all know we are only as strong as our weakest link. Most of our trained balance takes place during the movement prep prior to the work out, however it takes great balance and strength to put up heavy weights. Again training many aspects of fitness to build that broad, functional fitness.

Training:
Push-press 5x3
Then
Plank 1 minute
1 arm, 1 leg plank 15 secs per arm and leg combo

Saturday

The clock didn't run but that doesn't mean work wasn't done.

20-18-16-14-12 Dumbbell snatches (split between two arms)
20-18-16-14-12 push-ups
20-18-16-14-12 2 count chinnies

Hips and ass

Want to get strong and build muscle? More muscle means a faster metabolism, when paired with a healthy diet. Get those hips and ass strong! The stronger these 2 areas are, the more weight can be lifted, and the more weight lifted the more muscle that is built.

Training:
Squats 5x5
Then
Weighted sit-ups 4x10

Strength

Strength is extremely important to all athletes and regular Joes. Strength takes much longer to build than metabolic capacity, but it is lasting and is the basis for all other aspects of fitness. Stronger people get in condition much faster, they become more powerful and have more muscle. Get strong, eat low carb, do not be afraid of those quality fats and protein.

Training:
15 tire flips
15 any-how over head
15 tire jumps
12 tire flips
12 any-how over head
12 tire jumps
9 tire flips
9 any-how over head
9 tire jumps
For time