ATTACKED BY A BLACK KAT

This is a picture of my client and girlfriend
"Black Kat". She is performing an Overhead Squat with 170lbs. Katrina is 107lbs! Now do you girls want Kat & I to teach you this? Is she big and bulky? No...just dam sexy! Maybe Katrina can share a little insight to how she got into training and how much she hated lifting weights and going to the gym.
Now I never see her!!! She is HOOKED!

Got to train with my sweetie pie today at my old stomping grounds, the UofL.
I love going back to the U and busting out a mean wod :-)
It's all good baby! Even though I have been away from the UofL for awhile now, it has this good feeling about it. Katrina and I were reminiscing about old times....this is were we both went to university and met for the first time. Additionally this is where I lured in the Black Kat with my skills of seduction and savvy Merengue, Swing and Salsa abilities :-) Remember those times Kat ;-)

Today's Training is by my coach OPT (Kat and I had to do both WODs back to back)

Training:
part 1:
A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec
A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec
Rest 2+ hours
part 2:
for time;
50 KBS - 2/1.5 pd
20 GHD sit ups
10 box jumps - 30/24"
40 KBS - 2/1.5 pd
20 GHD sit ups
20 box jumps - 30/24"
30 KBS - 2/1.5 pd
20 GHD sit ups
30 box jumps - 30/24"
20 KBS - 2/1.5 pd
20 GHD sit ups
40 box jumps - 30/24"
10 KBS - 2/1.5 pd
20 GHD sit ups
50 box jumps - 30/24"

ACTION's Results:
my body weight today is 181.3lbs
A1.) 225# took it easy as my should is starting to feel strong again :-)
A2.) 95# could of went up to 100 but kept things in check
WOD TIME: 25:29

Black Kat's Results:
her body wt 107lbs
A1.) 95#
A2.) 50# (1/2 her body weight.....NICE!)
WOD TIME: 20:05 (attacked and mawled by the Black Kat!)

TRAINING

Warm-up:
Complex B; 5sets x 4reps (goal is to get moving, practice form and awaken CNS)
Snatch Deadlift
Clean Pull
Hang Squat Snatch
Reverse BB Lunge
Push Press
Rest 90-120sec

CIRCUIT SERIES; 3sets x 8reps; Rest 2min after alst exercise
B1.) DB Step-up; Tempo 21x1 30/30/35
B2.) Chest to Bar strict Pull-ups 8/8/8
B3.) Jump Squats; FAST 90/90/90
B4.) 1 arm DB Squat Snatch; FAST 15/15/20
Rest 2min
+
C.) Med Ball Twists 3sets x 20reps; rest 30sec
+
D.) AC wod; Complete for time;
Ladder 1-10/10-1
Chest to Floor Push-ups 1,2,3,4,5,6,7,8,9,10
Box Jumps 10,9,8,7,6,5,4,3,2,1
TIME 2:14
I got all mixed up around in middle numbers. I will have to do this again.

PHASE 2 TRAINING

Turning it up a notch to phase 2:

COMPLEX WARM-UP: 5sets, 4reps; Temo Fast; Rest 1min after last exercise
Bent over Row
Hang Squat Clean
Thruster
Back Squat
Good Morning

LOADS = 65/75/85/95
(idea hear is to get moving and prep CNS)

+
CIRCUIT SERIES TRAINING: rest only after last exercise for 4 total sets

A1.) Back Squat 4reps; Tempo 21x1; rest 0; 135/185/205/205
A2.) Strict Pull-ups 10reps; rest 0: 10/10/10/10
A3.) FB Hamy Curl 10reps; Tempo 3121; rest 0: 10/10/10/10
A4.) Decline Push-ups 20reps; Tempo 21x1; rest 2min; 20/20/20/20

+

B.) Knee to Elbows 2sets, 15reps unbroken; CHECK

+

HAPPY LEG ENDING: 1 set for time

Air Squats 24reps
Forward Lunges 24reps
Power Lunges 24reps
Jump Squats 24reps

TIME 2:09

TRAINING

Worked out at the YMCA with my client RDR today. This was a test for RDR being his first ever Big Dawg WOD....he desirves it after all the hard work he has put in. A little modification for RDR in the Push Press to 85lbs but did everything else as required.

We had a little walk to get to our Burpee and Box Jump section....man did I ever have a good lactic acid headache after this WOD. Nice work today RDR! You have come a hell of a long way in your training :-) I better watch out!

5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min

ACTION
1.) 1:26
2.) 1:26
3.) 1:26
4.) 1:30
5.) 1:37
TOTAL 7:25

RDR @ 85#
1.) 1:40
2.) 1:40
3.) 1:50
4.) 1:50
5.) 1:55
TOTAL 9:55

ACTION TIP OF THE DAY:
Come on people you must eat a balanced Breakfast everyday with Protein, CHO & Fat. Starting your day off with a balanced meal will keep you hormonally in check and no afternoon snooze crash or a pot of coffee to get you high! Eat Your Breakfast :-) Fuel your body!

MAN THESE PRETZELS ARE MAKING ME THIRSTY

I got a email question today about "how much water should I drink a day?"
Good Question :-)
Well can any of you honestly say your drinking enough H2O during the course of the day?

I thought I was untill my coach told me to track it for one week. After tracking it I found out I was all over the map, lots of H2O one day and then 1 liter short the next, feeling like crap the next day and trying to play catch-up by drinking tons of water and peeing every two minutes.
I know you all have been there.

Tracking your H2O is key to knowing a starting point. Plus not peeing all the time because you will spread this out throughout your day when you know your total amount.

So how do you track it?
Easy! Try to drink the same amount you normally would during that day and write it down in a pocket sized book. OR Bring a 1 liter bottle with you all day and mark down how many bottles you drank. Lots of ways :-)

Now you know how much your drinking....so how do you really know how much to drink in one day for your body size? Well there are lots of ideas on this. Here are a couple good ones.

- P. Check says to drink: 1/2 your body weight in ounces just to run your body
- A. Cosgrove states: .6-.7 ounces per pound of body weight

I say try both. If your not feeling the signs and symptoms of Dehydration stated below and your urine is clear then your on a good track. Listen to your body :-)

I drink 2-3 liters of H2O daily. This goes up in the summer and on big sweaty training days, but I find drinking 2-3 liters helps me curb the signs of dehydration while reaping the benefits of H2O


Signs and Symptoms of Dehydration
Fatigue
Lethargy
Irritability
Headache
Blurred vision
Flushed skin
Poor mental clarity
Constipation
Cystitis (inflammation of bladder)
Back pain
Excess weight
Water retention
Chap lips
Excessive thirst
Muscle weakness

Benefits of Glorious H2O
Eliminates toxins
Produce digestive enzymes
Maintain healthy skin, hair & organs
Absorb essential vitamins, minerals & natural sugars
Regulates body temperature
Metabolize stored fat
Acts as solvent to breakdown Protein, CHO and Fat
Helps prevent depression
Helps prevent osteoporosis
Maintains eye health
Weight loss
Transport oxygen to cells
Maintain muscle tone

Hope this H2O blurb helps. Comment if you need help :-)

Here is my workout for today.

Complete 4 sets of the following:

A1.) Deadlift 225# x 10reps; touch & go reps; rest 0 = CHECK
A2.) Clapping Pus-ups x 10reps; rest 0 = CHECK
A3.) DB Pull-overs x 10reps; tempo 2111; rest 0 = 50/55/60/60#
A4.) Choo-Choo Rows x 10reps/arm; rest 60sec = 50/55/60/60#

REST 4min

B1.) Close Grip Bench Press; 2sets x 20reps; rest 0 = 95#/95#
B2.) Hanging L-ups "no kip"; 2sets x 20reps; rest 60sec = CHECK

DENTAL PLAN :-(

Dude Deadlifts 329 Pounds Then Passes Out - Watch more Funny Videos

One of my clients and good friend Jimmy Mac sent me this today....YIKES!

TIP OF THE DAY:
Please learn how to deadlift with an educated personal trainer. OR wear a helmet and mouth guard :-)

2 Days training 1 on 1 with my client

For the last two days I have been training with my client RDR.

This dude has went from flab to fit fast! ( the FFF).

RDR has lost 40 plus pounds thus far on his fitness journey with the goal of many more lbs lost to follow.

HOW is RDR seeing success?

1.) He listens
2.) He learns
3.) He is determined
4.) He wants it!
5.) He enjoys the training
6.) He does it for himself and his family
I am sure there is way more to RDR's story. Stay tuned for more :-) or maybe he will post some of his thoughts.

From my point of view I have prescribed RDR the tools he personally needs to attain his goals. RDR has taken those tools and went to work. Keep up the great work buddy!

Today's WOD for us

A.) HSPU strict @ 2010 AMRAP (-2) x3 sets; rest 60 sec ( 6/5/5)
B.) DB Push-ups AMRAP (-2) x3 sets; rest 45 sec (28/30/15)

C.) 1 Arm DB Power Snatch 15 reps UNBROKEN x3 sets; rest 45 sec b/t arms & sets (35#)

D1.) Dips @ 2010 AMRAP (-2) x3 sets; rest 30 sec (12/15/10)
D2.) GHD Sit-ups 30 reps x 3 sets; rest as needed