Finally!

After more than 2 years of frustration and set backs I have finally found my natural squat stance for the weighted back squat. All I had to do was bring my feet in closer together and there it was. Because of a recurring ligament injury in my lower back I have been limited in the weight I can use but now for the first time in as long as I can remember, I squatted pain free.

Training:
Press 5,5,5,5,5

What Favre did:
Squat 5,5,5,5,5





The late Jesse Marunde putting 325 lbs over head for reps

Keeping the kids active

Yes it is cold and windy outside but that does not mean the kids will sit around and veg out on the couch. Grab them up, teach them to squat, and be an example of a healthy lifestyle.

Training:
3 tire flips
6 push-ups
9 squats
Max rounds in 20 minutes

F.T.G. training:
Cindy
5 pull-ups
10 push-ups
15 squats
Max rounds in 20 minutes







Courtesy of Crossfit

Horrible

If I mean horrible as in extremely effective and awesome, then yes today was horrible!

Training:
10x thrusters
10x burpees
5 rounds for time

F.T.G. training:
5 one arm thrusters left arm
5 one arm thrusters right arm
10x burpees
5 rounds for time

With some aggression!

No reason to be tentative with the weights, set up properly and get aggressive with them!

Training:
Front squat 3x3

You may of noticed

A lack of timely updates to the blog. I had to shift my focus to the military aspect of my life for the week.

Training:
Swings 18-15-12-9-6-3
Push-ups 3-6-9-12-15-18
For time

Squat faster!

On these smoking conditioning days, rock out those squats as fast as possible while maintaining proper form and range of motion.

Training:
Jump-rope 100 turns
Squats x 21
5 rounds
For time

F.T.G. training:
100 rope turns
50 squats
4 rounds for time

What Favre did:
5 handstand push-ups
10 pull-ups
15 overhead squats 95 lbs
5 rounds
For time

Monday

Training:
Push-press 5x3


F.T.G. training:
Alternating arms, perform as many one arm push-ups possible in 20 minutes. Stay tight and modify the push-ups as needed.



Most of this should look very familiar to my athletes.

Saturday morning

Sometimes a coach just needs to know when to modify the training session so the athlete can get a quality workout while tired.

Training:
Big D ver. 2.0
3 tire flips
6 push-ups
9 swings
Max rounds in 3 minutes
Rest 1 minute
5 rounds


F.T.G. training:
Dumbbell D
3 dumbbell snatches left arm
3 dumbell snatches right arm
6 burpees
9 dumbbelll swings
Max rounds in 3 minutes
Rest 1 minute
5 rounds

Training:
Front squat 5x3
Use the same weight for all 5 sets.


F.T.G. training:
5 pistols left leg
5 pistols right leg
10 pull-ups
15 sit-ups
7 rounds for time

F.T.G. training:
100 Double Unders
30 KettleBell Swings (35#/53#)
45 push-ups
30 KettleBell Swings (35#/53#)
100 Double Unders
For time

Over head and below parallel

Strong, fast and powerful, I may need more weight for the gym soon.

Training:
Push-press 3,3,3,3,3

What Favre did:
Front squat 1,1,1,1,1

Results

We are all getting them and some of us need to look a little closer to see them. Benefits aren't always going to be visual right away, but increases in strength and metabolic capacity are rapidly happening and once diet starts to get dialed in, body composition quickly follows.

training:
21-18-15-12-9-6-3
Pull-ups
Push-ups
Sit-ups
Squats
For time

Resistance is resistance

Turkish get-ups can be done with a kettle bell, barbell, dumbbell, sandbag, and even a person!

training:
Warm up:
Goblet squats 10-9-8-7-6-5-4-3-2-1
Push-ups 1-2-3-4-5-6-7-8-9-10

Training:
Turkish get-ups
Max in 12 minutes
Switch arms on every get-up

Smashing the tire

Get aggressive and smash the crap out of that tire!

Training:
Sledge swings x 30 secs
Burpees x 30 secs
Push-press x 30 secs
Sledge swings x 30 secs
Burpees x 30 secs
Push-press x 30 secs
Rest 1 minute
5 rounds

F.T.G. training:
Lunge 100 feet
21 pull-ups
21 sit-ups
Lunge 100 feet
18 pull-ups
18 sit-ups
Lunge 100 feet
15 pull-ups
15 sit-ups
Lunge 100 feet
12 pull-ups
12 sit-ups
Lunge 100 feet
9 pull-ups
9 sit-ups
For time




Courtesy of Ross Enamait and Crossfit

Front squats

Everyone went HEAVY today! We had everyone in the gym hitting personal bests!

Training:
Front squats 3,3,3,3,3

Requires the athlete to hold a strong isometric unsupported position for the given time. This is extremely useful for building usable core strength. The core is designed to work in a isometric position so we make it strong in this position.

Training:
2 minutes jump rope
2 minutes sit-ups
2 minutes plank
90 seconds jump rope
90 seconds sit-ups
90 seconds plank
60 seconds jump rope
60 seconds sit-ups
60 seconds plank
30 seconds jump rope
30 seconds sit-ups
30 seconds plank



Decent video of the plank

Kristy

Kristy went big today putting up 95 lbs on the push-press!

Training:
Push-press 3,3,3,3,3


F.T.G. training:
100 rope turns
50 squats
4 rounds for time

Just plain fun

Everyone and anyone can get into flipping the tires! There is just something awesome about driving through and slamming the tire to the ground. You know that muscle we use to live life with? Thats the muscles used when tire flipping.

Training:
21-15-9
Tire flips
Overhead squats
For time


F.T.G. training:
"Happy Hour"
Pistol left leg, 1-2-3-4-5-4-3-2-1
Pistol right leg, 1-2-3-4-5-4-3-2-1
Alternate legs

Then

1 arm push-ups left arm 1-2-3-4-5-4-3-2-1
1 arm push-ups right arm 1-2-3-4-5-4-3-2-1
Alternate arms
This is for strength so rest as needed



Courtesy of Joe Defranco

My favorite squat

I'm a huge fan of the front squat because it suits my long torso well. By staying as upright as possible, as you have to in a front squat, I am able to build much more leg strength and core strength.

Training:
Front squat 3,3,3,3,3


F.T.G. training:
Run 3 miles
For time

Jump hard

When the arm bends the power ends. Keep the arm straight during the explosive jump portion of the dumbbell snatch to apply the maximum amount of power to the dumbbell to send it overhead as quickly as possible.

Training:
15 dumbbell snatches left arm
15 dumbbell snatches right arm
30 push-ups
10 dumbbell snatches left arm
10 dumbbell snatches right arm
20 push-ups
5 dumbbell snatches left arm
5 dumbbell snatches right arm
10 push-ups
For time


F.T.G. training:
Handstand push-up ladder: Do 1 handstand push-ups and rest, then do 2 handstand push-ups and rest, continue up the ladder until you cannot complete your reps. Then head back down the ladder, rest as needed between sets.

Push-press

Big air, upright torso, and get aggressive on the jump.

Training:
Push-press 3,3,3,3,3


F.T.G. training:
20 pull-ups
40 push-ups
60 squats
3 rounds for time

What Favre did:
Run 400 meters
Bodyweight deadlift x 21
40 lbs dumbbell thrusters x 12
3 rounds for time.

Form follows function.

Beach muscles, all show and no go, and mirror muscles are all names for muscles built just to look nice. Now there is nothing wrong with looking good naked and being lean and muscular, but lets get the properly by building real strength, conditioning, and muscle. We build capacity, general physical preparedness, and Zone hard, our form follows every time.

Training:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest 3 minutes
3 rounds for time



Courtesy of Crossfit and Joe Defranco

The alternate grip

The alternate grip or as some call it the mixed grip is very helpful when the weight starts to get heavy during deadlifts. Through the eons of human evolution our nervous system has learned to not allow our bodies to lift what our hands cannot hold. Most barbells are of the rotating kind and hence can roll out of our hands. When the nervous system senses this, it shuts down the whole lift. So we mix the grip and this gives a much more secure grip and a successful lift.

Training:
Deadlift 1,1,1,1,1


F.T.G training:
Pistol left leg, 1-2-3-4-5-4-3-2-1
Pistol right leg, 1-2-3-4-5-4-3-2-1
Alternate legs


Then

1 arm push-ups left arm 1-2-3-4-5-4-3-2-1
1 arm push-ups right arm 1-2-3-4-5-4-3-2-1
Alternate arms

Rest and modify as needed

F.T.G. training:
We are resting again today or doing some type of active recovery.