Friday, February 26, 2010

How Do You Store Your Water?

I’ve made my stance on bottled water quite clear before, but I’ll go ahead and reiterate: bottled water is a joke. It’s completely unnecessary, unless you’re in a nation with unsafe water quality, and the plastic bottles make for excellent landfill fodder. You could reuse the bottles, but then you’ve gotta worry about the plastic leaching into your water, especially the more you refill and reuse them (and don’t ever stick ‘em in the dishwasher). Poor taste is one thing – I can’t expect a person to happily drink tap water that tastes terrible – but tap is perfectly safe to drink, especially if used with a simple filter. And if it weren’t, most bottled water wouldn’t be any better, since it’s often just repackaged tap (check the label or cap – if it says “from a municipal source” or “from a community water system” or anything along similar lines, it’s tap water). Sparkling water in glass bottles is justifiable (tap isn’t bubbly, after all, although you could make it so at home, and the glass bottles are definitely reusable (I like filling them with homemade salad dressings).

Read the rest of this article here at Mark's Daily Apple

Just look at that concentration

Farmer's Walk then

Pull Ups 3x3

Kettlebell Complex
3 Rounds of 6 reps each
Alternating One Arm Swings
Clean and Push Presses (per arm)
Snatches (per arm)
Front Squats (per arm)

This is not for time, rest 90 seconds between rounds

Post FW's loads and weight used to comments.
Big Kids Double Dutch

Thursday, February 25, 2010

Make Up Day

Dave gets his first Ring Dips!

Since we missed the One Legged Box Jumps yesterday, guess what we're working on today.

ME: Push Press 3-3-3-1-1-1

Rest 5 minutes, then:

5 Rounds
10 Pull Ups
10 Push Ups
10 Squats

Rest 5 minutes then Sled Play Time

Post loads and times to comments

Wednesday, February 24, 2010

How Would We Like To Work With This?

Hope your answer is "I want to!"

Post-Warm Up work on shoulder and hip flexibility then One Legged Box Jumps

ME: Pistols

Rest 5 Minutes Then,
Kettlebell Swings (24/16)
Ring Dips

Post loads and times to comments

If our sled comes in, feel free to take it for a test run. ;)

Dueling Handstand Push Ups

Tuesday, February 23, 2010

A Taste Of Things To Come

Thursday most of our new equipment will arrive

Work up to a Max EROM (Extreme Range of Motion) Hanstand Push Up for 2

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Post depth and scores to comments

Sunday, February 21, 2010

Play With Your Bells

Look forward to new things showing up in the garage along with some new T-Shirt designs hopefully to come. If anyone is skilled and creating images please contact me to help with this.

Post Warm Up:
Windmills and "Band Assisted Box Jumps"

Then Practice the Turkish Get Up and work to a heavy max per side with a barbell

3 Rounds
Row 500
20 One Arm Alternating Kettlebell Swings
5 Hang Squat Cleans (155#/95#)

Post loads and times to comments

Friday, February 19, 2010

The Foundation of All Strength Training

"The production and increase of strength both depend on neuromuscular processes. Strength is not primarily a function of muscle size, but one of the appropriate muscles powerfully contracted by effective nervous stimulation. This is the foundation of all strength training." - Yuri Verkhoshansky

Michelle in a good Front Squat

Practice Double Unders, Single Leg Jumps, and crossing the rope.

AMRAP 20 minutes
10 Push Ups
10 Sit Ups
10 Walking Lunges

Post rounds to comments

Suicide Drills build speed and agility

Thursday, February 18, 2010


Some techniques I've used for recovery that are very useful and effective are the Foam Roller, a Contrast Hydro Therapy Shower, and massages. As far as supplements go, I have had good results with Carlson's Fish Oil, Potassium, and ZMA. For the fish oil I take 2 Tablespoons daily, this was when I started to definitely notice the soreness not setting in to quite the degree it used to. I would now, however, recommend Dr. Barry Sears' Omega Rx fish oil due to the very high concentration of Omega 3's and the purity of the oil.


Skill: Pose Run

Weightlifting: Front Squat 5x2

5 Rounds for time
Suicide Run
9 Pull Ups

Post loads and times to comments.

Improving Muscle Elasticity

Wednesday, February 17, 2010


Skills: 20 Jumps and 10 Bar Jumps per leg

ME: Weighted Dips 1-1-1-1

5 Rounds for time
15 Sumo Deadlift High Pulls
50 Double Unders

Post loads and times to comments

Monday, February 15, 2010

Core Stabilization

Skill: L-Sit

Weightlifting: Snatch Balance 3x3

4 Rounds for time
10 Pull Ups
10 Ring Dips
10 Toes to Bar
10 Squat Cleans (95/65)

Post loads and times to comments
Good Mornings for Ab, Low Back, and
Hamstring development.

Sunday, February 14, 2010


Skill: 20 Box Jumps

ME: Overhead Squats 3-3-3

Rest 5 minutes then

Barbell Complex
3 Rounds not for time of 8 reps each

Bent Over Rows
Hang Power Cleans
Push Presses
Back Squats
Good Mornings

Rest 1 minute between each round.

Post loads and times to comments

Saturday, February 13, 2010


Recently after digging up some more information on different training ideas I have decided to make changes to the way we train. What we are going to do is incorporate several training ideas to help make a better athlete. This has already started to occur and will be a process over the next several months as we see what works, what doesn't, and as we increase our knowledge base.

My reasoning for this is because I look at top tier athletes from all sports and figure that if what they are doing works for them and makes them the best, then it can certainly work for us. Granted, since we train several different sports the old adage "If you chase two rabbits, both will get away" still applies. Lest we forget our goal is overall fitness and maximal power output. This will only make us better.

Some of these changes will include and are not limited to a skill set prior to the workout that either helps develop a skill (i.e. POSE Running, Handstands) or trains the body (Farmer's Walk, Slosh Pipe, Med Ball exercises, etc.). We will still do a lift followed by a metcon most of the time, however we will not always work towards a Max Effort (ME).

I'm not giving away all of my secrets for several reasons: 1 I don't have all of the equipment I need just yet and. 2 I want to keep it as exclusive as possible.

Those that train with me out of my garage are the best and because of their dedication and faith in my abilities deserve nothing but the absolute best from me and that is what they are going to get. I am going to dedicate more time to making sure I keep this blog up and running for them.

"What have I learned from yesterday?" - Tim Lambesis