Thursday 020228

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

Wednesday 020227

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

Tuesday 020226

Rest day

Monday 020225

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

Sunday 020224

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

Saturday 020223

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

Friday 020222

Rest day

Thursday 020221

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

Wednesday 020220

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

Tuesday 020219

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

Monday 020218

Rest day

Sunday 020217

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!

Saturday 020216

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

Friday 020215

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

Thursday 020214

Rest day

Wednesday 020213

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

Tuesday 020212

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

Monday 020211

Rest day

Sunday 020210

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

Saturday 020209

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

Friday 020208

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

Thursday 020207

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

Wednesday 020206

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

Tuesday 020205

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

Monday 020204

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

Sunday 020203

Rest day

Saturday 020202

Rest day

Friday 020201

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