A1.) High Bar back Squat 1RM: 1-1-1-1-1;rest 180sec
A2.) Bench Press 1RM 1-1-1-1-1;rest 180sec
5 min rest
B1.) AMRAP 85% of A1.); 1 set; rest 180sec
B2.) AMRAP 85% of A2.) 1 set; rest 180sec
5min rest
C1.) 4 sets Tabata Mash Squats 20sec ON, 10sec rest
C2.) 4 sets Tabata Mash Push-ups Chest to Floor 20sec ON 10sec Rest
MY RESULTS
A1.) 225/235/245/235/225 (No spotter)
A2.) 205/210/215/215/205 (No spotter)
B1.) 3 reps @ 85% of 245 = 208# (HNE)
B2.) 4 reps @ 85% of 215 = 183# (HNE)
I need to try this test again, too tired. I am happy with the High Bar Back Squat, but more happy with the Bench Press, I usually get serious AC subluxation on my right side, but today none! Only a bit of discomfort.
Below are the testing components:
2-4 reps - high neuromuscular efficiency
5-8 reps - mid range
8+ reps - poor neuromuscular efficiency
C1.) 21/20/20/20 = 81 reps
C2.) 24/23/17/15 = 79 reps
*Remember when you see A1.) & A2.) that means these two exercises are done back to back even if rest is prescribed inbetween A1.) & A2.) as above.
*Tabata Mash is 20sec C1.) 10 sec Rest, 20sec C2.) 10 sec rest
Tuesday, August 11, 2009
Sunday, August 09, 2009
Create a Hero Workout
The goal today was to create a Hero WOD.
I chose to create this workout for my Papa (grandpa)
BIG AL
As Many Rounds in 20min
10 Power Snatch 75#
10 Ball Toss Hip Smashers 14#
10 GHD Sit-ups
ROUNDS = 9
I am not sure if I marked down my last round for 10 due to falling out of the GHD from being so tired, but my check marks say 9 rounds so that is what it is for now.
My goal for next time will be 11 Rounds
This one is for you Papa, I miss you!
I chose to create this workout for my Papa (grandpa)
BIG AL
As Many Rounds in 20min
10 Power Snatch 75#
10 Ball Toss Hip Smashers 14#
10 GHD Sit-ups
ROUNDS = 9
I am not sure if I marked down my last round for 10 due to falling out of the GHD from being so tired, but my check marks say 9 rounds so that is what it is for now.
My goal for next time will be 11 Rounds
This one is for you Papa, I miss you!
Wednesday, August 05, 2009
SORE BUTT
A1. BB Forward Lunges @ 10X1; 4-6/leg x 4; 90 sec
(push through heel to get up; alternate legs/rep)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Pistols @ 3011; 8-15/leg x 3 sets; 45 sec b/t legs(ass to grass, use assistance if needed but get full ROM)
C1. Heavy Implement Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(carry something heavy wherever/however; bench at or higher than knee cap, place working leg on bench, step up and kick opposite knee as high as possible in air at top of step up; working leg remains on bench throughout set)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec
MY RESULTS
-BB forward lunges-95,@ 8,8,6,6 reps per leg
-strict ring dips-10,10,10,10
-pistols were to a 14" box. I would do 3 reps one leg, switch, 3 reps other leg, switch and get to 15 reps per side X 3 sets. My hips and knees do not like pistols!
-H.I.Step-ups I used 95# bar @ 12 reps
-knees to elbows: lucky for my my Pull-ups bars are not in yet so I did:
Bosu Supine Knee-In to Elbows held onto my P-Bar legs.
I am friggen tied these days might take next two days off :-)
(push through heel to get up; alternate legs/rep)
A2. Strict Ring Dips @ 2121; amrap x 4; 90 sec
B. Pistols @ 3011; 8-15/leg x 3 sets; 45 sec b/t legs(ass to grass, use assistance if needed but get full ROM)
C1. Heavy Implement Russian Step up @ 1110; 12-15/leg x 3; 60 sec
(carry something heavy wherever/however; bench at or higher than knee cap, place working leg on bench, step up and kick opposite knee as high as possible in air at top of step up; working leg remains on bench throughout set)
C2. Knees to Elbows @ 10X0; 20 x 3; 60 sec
MY RESULTS
-BB forward lunges-95,@ 8,8,6,6 reps per leg
-strict ring dips-10,10,10,10
-pistols were to a 14" box. I would do 3 reps one leg, switch, 3 reps other leg, switch and get to 15 reps per side X 3 sets. My hips and knees do not like pistols!
-H.I.Step-ups I used 95# bar @ 12 reps
-knees to elbows: lucky for my my Pull-ups bars are not in yet so I did:
Bosu Supine Knee-In to Elbows held onto my P-Bar legs.
I am friggen tied these days might take next two days off :-)
PROTEIN POWDER: What do you use?
Protein Powders:
A client of mine asked what I use as my protein powder or what I recommend. I use 3 kinds of Protein Powder cycled every couple months.
1.) High Alpha Whey Protein$$(in town @ Olivers)
By Ultimatehttp://www.awakenyourbody.com/
WHY:
No artificial sweeteners, no sugar
Sweetened with Stevia
100% free of BSE, BGH, MSG & Wheat
It's Cold processed Whey
Good BCAA profile
2.) Living Protein $$$$(order online)
By: Living Fuel Rxhttp://www.livingfuel.com/
WHY:
It's all Plant Protein (great for vegitarians)
NO soy, sugar, milk, gluten, whey, egg, hydroginated oils, yeast, GMO, pesticides, herbicides, preservatives, artificial colors or flavors
Great protein & Fiber blend
Enzymes added
Probiotics added
Plant based amino acids
Vitamin C buffered
3.) Hormone Free Dream Whey$$$(order online or get at OPT)
By: Greens Firsthttp://www.greensfirst.com/
WHY:
NO
Sugar
Fructose
Aspartame
Sucrose
MSG
Artificial Sweeteners
Glutamates
Hydrolyzed Whey Protein
LOW
Carbohydrate
Fat
Cholesterol
Sodium
Lactose
Glycemic Index
A client of mine asked what I use as my protein powder or what I recommend. I use 3 kinds of Protein Powder cycled every couple months.
1.) High Alpha Whey Protein$$(in town @ Olivers)
By Ultimatehttp://www.awakenyourbody.com/
WHY:
No artificial sweeteners, no sugar
Sweetened with Stevia
100% free of BSE, BGH, MSG & Wheat
It's Cold processed Whey
Good BCAA profile
2.) Living Protein $$$$(order online)
By: Living Fuel Rxhttp://www.livingfuel.com/
WHY:
It's all Plant Protein (great for vegitarians)
NO soy, sugar, milk, gluten, whey, egg, hydroginated oils, yeast, GMO, pesticides, herbicides, preservatives, artificial colors or flavors
Great protein & Fiber blend
Enzymes added
Probiotics added
Plant based amino acids
Vitamin C buffered
3.) Hormone Free Dream Whey$$$(order online or get at OPT)
By: Greens Firsthttp://www.greensfirst.com/
WHY:
NO
Sugar
Fructose
Aspartame
Sucrose
MSG
Artificial Sweeteners
Glutamates
Hydrolyzed Whey Protein
LOW
Carbohydrate
Fat
Cholesterol
Sodium
Lactose
Glycemic Index
Tuesday, August 04, 2009
MEASURE THOSE DELTOIDS
A1. Stiff Legged DL @ 3020; 6-8 x 4; 90 sec
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec
MY RESULTS
A1. 196,220,230,230 X6-8
A2. 3,2,3,2 HSPU's getting better, the narrow grip is a rough go for me
B. 7:55 C2B Box Pull-ups with feet on box. Pul-up system goes in tomorrow :-)
C1. 30lb x8
C2. Straight through abs still recovering from ANNIE last week new PB of 4:56!!
A2. HSPU @ 2121; amrap x 4; 90 sec
(for HSPU, measure the distance from one deltoid to the next, this is the distance your hands must be placed apart on the floor - draw a line if you have to; a portion of the thumb and pointer finger must be touching)
B. Chest to Bar Chin Up Ladder - 1-10-1; rest as needed b/t reps to ensure no fractions
C1. DB Back Extensions @ 4022; 6-9 x 3; 60 sec
C2. GHD Sit ups @ 2020; 25 x 3; 60 sec
MY RESULTS
A1. 196,220,230,230 X6-8
A2. 3,2,3,2 HSPU's getting better, the narrow grip is a rough go for me
B. 7:55 C2B Box Pull-ups with feet on box. Pul-up system goes in tomorrow :-)
C1. 30lb x8
C2. Straight through abs still recovering from ANNIE last week new PB of 4:56!!
Monday, August 03, 2009
CrossFit / MMA Style
Having a little fun experimenting with MMA & CrossFit exercises and methodologies.
Working on keeping explosive movements high in the Short Term and Intermediate Energy Systems.
Using my Finished Circuit Time as the REST Time for that specific SET.
The REST time will change as one fatigues. In order to stay in the above energy zones keeping the REST Times the same, lower or higher, try adjusting the volume of the sets (e.g. the reps 20-15-10) this will keep you in the energy system you want if fatigue is starting and the movements are not explosive.
Working on keeping explosive movements high in the Short Term and Intermediate Energy Systems.
Using my Finished Circuit Time as the REST Time for that specific SET.
The REST time will change as one fatigues. In order to stay in the above energy zones keeping the REST Times the same, lower or higher, try adjusting the volume of the sets (e.g. the reps 20-15-10) this will keep you in the energy system you want if fatigue is starting and the movements are not explosive.
Sunday, August 02, 2009
COACH BRANDT'S RANTS
As I walk around town I get people stopping me now asking me about CrossFit; Great I love that, keep it coming! I also get to hear peoples stories of how they lost 50lbs on the "I just put my body through hell, my hormones are now thrashed and for some reason I can't sleep, soup diet!". I also get to hear injury stories and when they thought they were their fittest; Cool!
You know what I listen to everything they say, I nod my head in agreement, why? because I have been there searching for what is going to help me get in shape the quickest, cheapest easiest way possible. THIS IS WHERE I WENT WRONG! BIG TIME!
The one statement I hear is "CrossFit is too expensive". It drives me crazy when I hear this!
I have seen and herd it all, nothing surprises me, but this statement pisses me off!
It kills me inside that there are so many people out there that pay a gym membership that can buy you a Costco roll of toilet paper, and they expect to learn and get fit from this! WHAT!
While these people will pay $8 for a fancy coffee, $70 for a new shirt, $500 for a bullshit University class taught by a teacher who could care less and $12 for a fitness magazine to curb a craving to sweat. I will not even talk about how much MONEY people pay to keep their car running, but don’t put that into their body? What the hell gets you around day in and day out? YOUR BODY!
OR you could watch Soap reruns & sports highlights on the treadmill at your local globo gym, later copying that guy or girl who are doing cool exercises, chit chatting between sets that do not reward rest, while complaining to the staff that the TV is on the wrong channel and there are no towels, then calling that your workout!??? HEY YOU ARE WAISTING YOUR MONEY!
I have been on this path to quick and lazy fitness, it does not work!!!! The effort you put in is what you will get out. Quick and easy = PROBLEMS remember this!!!
At CrossFit I teach you how to attain your INNER ATHLETE! We all have one inside of us. It works with and is similar to your ‘Inner Voice’. To find it, you have to play like a kid again, have fun, move your body, build positive inner energy, pushing out the negative, compete with yourself daily, sweat and use the help of others who are on your path. (those people you train with now are defiantly on your same path watching TV on the treadmil. That is exactly what you will get out of it: Master TV Watching Walker)
You need to challenge yourself daily, I teach this by programming the workouts daily to be constantly varied functional movements done at high intensity. While doing this programming you get Personal training daily, learning all movements/exercises needed to perform the workout efficiently and safely.
Do you get this at your gym? DAILY?
Do you have others keeping you motivated before, during and after your workouts, sweating right along with you, ON YOUR SAME PATH?
All you have to do is "walk through that door" our coaching staff will do the rest!
I will stop here, I feel like a friggen infomercial! I hate that!
Remember I have been down that quick and easy path to vanity fitness, it does not work at all. Now I train my body and mind to be healthy, to be able to handle challenges thrown at me in any situation. I am focused on training my Inner Athlete and finding balance, looking good is the bonus I receive for my efforts :-)
Check out this video:
You know what I listen to everything they say, I nod my head in agreement, why? because I have been there searching for what is going to help me get in shape the quickest, cheapest easiest way possible. THIS IS WHERE I WENT WRONG! BIG TIME!
The one statement I hear is "CrossFit is too expensive". It drives me crazy when I hear this!
I have seen and herd it all, nothing surprises me, but this statement pisses me off!
It kills me inside that there are so many people out there that pay a gym membership that can buy you a Costco roll of toilet paper, and they expect to learn and get fit from this! WHAT!
While these people will pay $8 for a fancy coffee, $70 for a new shirt, $500 for a bullshit University class taught by a teacher who could care less and $12 for a fitness magazine to curb a craving to sweat. I will not even talk about how much MONEY people pay to keep their car running, but don’t put that into their body? What the hell gets you around day in and day out? YOUR BODY!
OR you could watch Soap reruns & sports highlights on the treadmill at your local globo gym, later copying that guy or girl who are doing cool exercises, chit chatting between sets that do not reward rest, while complaining to the staff that the TV is on the wrong channel and there are no towels, then calling that your workout!??? HEY YOU ARE WAISTING YOUR MONEY!
I have been on this path to quick and lazy fitness, it does not work!!!! The effort you put in is what you will get out. Quick and easy = PROBLEMS remember this!!!
At CrossFit I teach you how to attain your INNER ATHLETE! We all have one inside of us. It works with and is similar to your ‘Inner Voice’. To find it, you have to play like a kid again, have fun, move your body, build positive inner energy, pushing out the negative, compete with yourself daily, sweat and use the help of others who are on your path. (those people you train with now are defiantly on your same path watching TV on the treadmil. That is exactly what you will get out of it: Master TV Watching Walker)
You need to challenge yourself daily, I teach this by programming the workouts daily to be constantly varied functional movements done at high intensity. While doing this programming you get Personal training daily, learning all movements/exercises needed to perform the workout efficiently and safely.
Do you get this at your gym? DAILY?
Do you have others keeping you motivated before, during and after your workouts, sweating right along with you, ON YOUR SAME PATH?
All you have to do is "walk through that door" our coaching staff will do the rest!
I will stop here, I feel like a friggen infomercial! I hate that!
Remember I have been down that quick and easy path to vanity fitness, it does not work at all. Now I train my body and mind to be healthy, to be able to handle challenges thrown at me in any situation. I am focused on training my Inner Athlete and finding balance, looking good is the bonus I receive for my efforts :-)
Check out this video:
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