Thursday, April 29, 2010

Zoot Sports

Check out Zoot Sports for wet suits, compression suits, and more.

It was "Tires Galore" early at the garage.

Weight Box Step Ups

Turkish Get Ups

Rest 5 minutes then

4 Rounds for time
1 Rope Climb
5 Cleans (Men use 155#/Women use 103#)

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Wednesday, April 28, 2010

New Punishment

If anyone else complains about Burpees and this will be their norm on Burpees for life.

Sots Presses and Indian Club practice

5 Rounds for time
50 Double Unders
50 Squats
10 Tire Flips
Run 400m

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Tuesday, April 27, 2010

Tori Allen, The Monkey Girl

One Leg Box Jumps

Handstand Push Ups
8x2 On the minute

Rest 5 minutes then
4 Rounds For Time
10 Ring Push Ups
10 Pistols
10 Chest-to-Bar Pull Ups

Finisher: Sled Pulls

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"Palmus Autem Habet Quattuor Digitos"

The Vitruvian Man is a world-renowned drawing created by Leonardo da Vinci around the year 1487.[1] It is accompanied by notes based on the work of the famed architect, Vitruvius Pollio. The drawing, which is in pen and ink on paper, depicts a male figure in two superimposed positions with his arms and legs apart and simultaneously inscribed in a circle and square. The drawing and text are sometimes called the Canon of Proportions or, less often, Proportions of Man. It is stored in the Gallerie dell'Accademia in Venice, Italy, and, like most works on paper, is displayed only occasionally.[2][3]

The drawing is based on the correlations of ideal human proportions with geometry described[4] by the ancient Roman architect Vitruvius in Book III of his treatise De Architectura. Vitruvius described the human figure as being the principal source of proportion among the Classical orders of architecture. Other artists had attempted to depict this concept, with less success. Leonardo's drawing is traditionally named in honor of the architect.

Read the rest here.

vitruvian man Pictures, Images and Photos

Practice One Legged Deadlifts and One Arm Push Ups

Koji Squats
3x5 2x2

3 Rounds
15 Hang Power Cleans (Men use 135#/Women use 88#)
15 Burpees

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Thursday, April 22, 2010

Gone To Colorado

Below are 4 workouts that can be done while I am away. I hope everyone has a good weekend and I'll see you all next week!

Hand to hand swings are great for hand eye coordination.

3 Rounds for time
50 Push Ups
50 Sit Ups
50 Squats

Cummulative L Sit for total of 5:00. Use bar, rings, or floor.
Stop timer when you drop out of position. Record total time it takes to get 5:00.

Squat Jumps (Just Bodyweight)
Push Ups

10x100m Sprints Rest 2 minutes between each sprint

Joel knee jumping with 28#, using techniques like these we added 30# to Joel's Clean without even Cleaning a bar!

Wednesday, April 21, 2010

Marcus Luttrell

An interview of Marcus Luttrell, author of Lone Survivor. It is an unbelievable account of what 4 men did on a mountainside in Afghanistan. A book about Medal of Honor recipient Micheal Murphy will be released on May 5th.

Knee Jumps and Practice Cleaning

4 Rounds for time
2 Rope Climbs
30 Box Jumps (Men use 24"/Women use 18")
20 Hand to Hand Swings (Men use 24kg/Women use 16kg)
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Tuesday, April 20, 2010

Improving Shoulder Stability Through Clubs

The shoulder girdle is by far one of the most movable areas of the body but it is also one of the most fragile. For serious and recreational athletes alike, the pain and instability that results from shoulder injuries can jeopardize careers and alter lifestyles. As with many injuries, this number could be greatly reduced with the proper care and training. Strength of the shoulder should be complemented by flexibility, yet many Americans never fully develop their natural shoulder girdle mobility and muscular balance. When the ball-and-socket joint of the shoulder is made strong, aligned and mobile, other joints like the wrist and elbow also benefit. Club swinging can be described as circular weight training but can exercise the shoulder, wrist and elbow in ways not possible with traditional linear weight training. Club swinging will not only strengthen muscles and ligaments, maintain joint flexibility and improve range of motion but will greatly reduce risk of injury. You will also notice improved grace, rhythm and eye-hand coordination due to the concentration and neural demands necessary to perform the movements. The benefits of Indian Club Exercises are enormous and can greatly enhance the performance of any athlete.

Taken from

It's either a week and a half of being sick, the 150m of Prowler Pushes through dirt and grass or a combination of the two that brought about this effect.


10x2 at 75%

Rest 5 minutes then
5 Rounds for time
15 Overhead Squats (Men use 65#/Women use 43#)
5 Handstand Push Ups

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Monday, April 19, 2010

"Wasting Your Time..."

A good friend of mine said Saturday night, "You're wasting your time if you're not squatting with chains."

This is why I want an Airdyne.

Tabata Conditioning Rope

Muscle Ups

Reverse Hypers

Rest 5 minutes then
3 Rounds for time
2 Prowler Pushes (Men load with 110#/Women load with 70#)
10 Deadlifts (Men use 275#/Women use 183#)

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Sunday, April 18, 2010

Laws of Motion

"If I have seen farther, it is by standing on the shoulders of giants." ~ Sir Isaac Newton

Most people don't realize that Newton's Laws of Motion also apply outside of the classroom environment and are just as relevant in the gym environment.

"Lifting weights is mathematics, physics, and biomechanics. That's all it is. It's not chalk, dumbbell, or Muscle and Fitness." ~ Louie Simmons

Farmer's Walk

Max Box Squat

Rest 5 minutes then

Power Cleans (Men use 155#/Women use 103#)
Ring Dips

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Friday, April 16, 2010

The Love Affair With Bacon

Thin, thick, smoky, salty, hearty, meaty, maple, chewy or crispy. Different strokes, as they say. Nonetheless, you’d be hard pressed to find anyone – especially a Primal type – who doesn’t sing bacon’s praises. (Too bad so manyCW followers eschew this fine delicacy.) Nonetheless, I wanted to address some questions dangling out there in the MDA comments and forum. Is bacon an indulgence or an acceptable stock ingredient in Primal eating? Do we need to shell out for nitrite-free? What about organic? Is there really such a thing as grass-fed pork?

Read the rest of this article here at MDA

We love our Prowler

Depth Jumps

Rack Jerks

Rest 5 minutes then
5 Rounds
10 Hindu Push Ups
50 Squats

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Wednesday, April 14, 2010

Istvan Javorek Teaches Proper Technique

Spring in Florida is no reason not to use a snow sled

Sled Drag

Rest 5 minutes then
21 Shoulder Presses
Run 800m
21 Push Presses
Run 800m
21 Push Jerks
Run 800m

Men use 95#/Women use

Tuesday, April 13, 2010

Law Of Accomodation

Taken from the CrossFit Journal Article "CrossFit Westside?"

Law of accommodation—Accommodation is the
decrease in response of a biological object to a
stimulus. In other words, if we train the same
movements under similar training loads over a long
period of time, performance gains will decrease.
It is our objective, then, to avoid accommodation.
We avoid accommodation by modifying training
programs either quantitatively or qualitatively:
• Quantitative: changing training loads
(total amount of weight lifted).
• Qualitative: replacing the exercises.

40# Box Jumps for explosive power

200m Overhead Walk

12x2 at 70%

Rest minutes then
4 Rounds for time
1 "Snow Sled"
15 Kettlebell Swings (Men use 2 pood/Women use 1.5 pood)

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Monday, April 12, 2010

Nova Uniao of Central Florida

Check out our good friends at Nova Uniao of Central Florida located off of Canoe Creek next to the Subway


Coach "Sak-ers"! Don't make him mad, he taught me everything I know.

Weighted Box Jumps

3x5 3x1

Rest 5 minutes then
Front Squats (Men use 135#/Women use 88#)
Pull Ups

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Michelle getting some on the Man Makers

Sunday, April 11, 2010

Calculus Lesson

Accepting that numbers can do strange, new things is one of the toughest parts of math:

  • There’s numbers between the numbers we count with? (Yes — decimals)
  • There’s a number for nothing at all? (Sure — zero)
  • The number line is two dimensional? (You bet — imaginary numbers)

Calculus is a beautiful subject, but challenges some long-held assumptions:

  • Numbers don’t have to be perfectly accurate?
  • Numbers aren’t all the same size (i.e. 1 times some number)?

Today’s post introduces a new way to think about accuracy and infinitely small numbers. This is not a rigorous course on analysis — it’s my way of grappling with the ideas behind Calculus.

Read the rest here


Bottoms Up Press with 24 kilos. Just look at that focus!

400m Med Ball Run and Bar Jumps

Squat Clean

Rest 5 minutes then
3 Rounds for time
10 Man Makers (Men use 24kg/Women use 16kg)
15 Tire Flips

Post loads and times to comments.

Friday, April 9, 2010

Soviets vs Americans

If it skips, just click ahead a little bit.


Reverse Hypers can be trained every day

Band Assisted Jumps

Bottoms Up Presses

Rest 5 minutes then

5 Rounds
15 Chest Slap Push Ups
Litvinov Sprints

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Wednesday, April 7, 2010

Cracking Open The Bones

If you’re truly interested in consuming the original Primal brain food, look no further than bone marrow: perhaps the first reliable source of large, fatty animal products our scrappy ancestors were able to procure. Yes, before we became spear-using cunning tacticians surrounding, stalking, and out-maneuvering large prehistoric ungulates, we feasted on the bones of fallen prey. Or, more accurately, we feasted onwhat lurked inside the bones (and the skulls, for that matter). Animal fat and protein improved the quality of our diet by making digestion less energy intensive. Bone marrow, especially, was highly caloric and nutrient dense, allowing early human ancestors to divert metabolic resources away from the costly digestion of roughage and toward bigger, costlier brains. This spurred the increase in hominid brain size that we still enjoy today.

Read the rest here

It's a bird! It's a plane!

Prowler Pushes

Squat Jumps & Reverse Hypers

Rest 5 minutes then

Double Alternating Tabatas
1 Arm Snatches
Burpee Deadlifts
Men use 24kg/Women use 26kg
Score is total reps completed

Post scores and times to comments

Ross Training

Hand Jumps

Push Press

Rest 5 minutes then
Double Unders
Sit Ups

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Monday, April 5, 2010

Elbow Flexion, "Curl", It's Au Naturale

After years of discounting the practice, I’m about to do something I didn’t think I’d ever do. I’m going to do a public about-face and not only endorse but encourage direct biceps work as an integral component of your training, irrespective of your goal. And no, I haven’t been hanging around the Jersey Shore.

But first, a preamble…I’ve been very fortunate. I’ve called John Berardi a brother, mentor, best friend, and business partner for the last ten years. I work in a market segment that’s growing in number and girth, and I’ve grown up and now practice during a period of robust exercise study, theory, and application.

It’s a painful irony that the world continues to get fatter, sicker, and less fit as we get better at what we do, but our grasp on creating whole body transformations has never been more effective. And I fortunately fell in love with the field just as the grip tightened.

Read the rest here at EliteFTS

Speed-Strength development

Sled Drags and Conditioning Rope

HandStand Push Ups

Rest 5 Minutes then
Row 500m for time

Sunday, April 4, 2010

Atlas Stones

So, while the buckets are fun, they did not turn out exactly the way I predicted. They will still serve a purpose. I was lucky enough to have a friend send me a link on how to make my own molds for Atlas Stones and over the next few months will work on making those and then the stones. Not to mention we need to find space for them.

Box Hurdles

Overhead Squats

30 Muscle Ups for time

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Thursday, April 1, 2010

Reverse Hyper

Now that we have a Reverse Hyper, make this a staple in your warm up. A set of 20 everyday. Watch these videos and links on the Reverse Hyper to understand the ROM and use, as well as what is happening to the spine.

20# vest adds a new dimension to Jump Roping

Max Height Box Jump

Rest 5 minutes then

3 Rounds for time
Run 400m
50m Bear Crawl
30 Tire Jumps

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