Thursday, July 29, 2010

Mike Mahler's Hormone Optimization

Medicine Ball Passes

Goblet Squat 3x5

20 Rep Squats

Kettlebell Complex
3 Rounds per arm
High Pullsx10

Tuesday, July 27, 2010

Strongman Day

The view from our new location

Who has is the worst day??

Band Assisted Jumps

Reverse Deadlifts

4 Rounds
100m Farmer's Walk
50 M Prowler Drag

Post times to comments

Sunday, July 25, 2010

Vitamin D

"D" is for Domination

In 1927 a controversy arose in the athletic world.

The German Swimmers' Association had decided to use a sunlamp on their athletes to boost performance. Some felt this ultraviolet irradiation constituted "athletic unfairness."

In other words, doping.

How could sitting under a sunlamp be construed as doping? Because, according to Dr. Tim Ziegenfuss, this artificial sunlight penetrates the skin and converts cutaneous 7-dehydrocholesterol to previtamin D3, which in turn becomes 1,25 dihydroxy vitamin D in the kidneys.

That in itself might not constitute athletic unfairness, but if you're deficient in Vitamin D (which is pretty damn common), then modern studies have shown that it can indeed be a performance enhancing substance.

The irradiation of athletes has continued since.

Read the rest of this article here

Notice the lines in the shirt at the lumbar spine, this is an arched back and what your back should look like in any pulling motion.

Hand Jumps

M/E Front Squat
2x2 Pistols

4 Rounds
3 Power Snatches (Men use 95#/Women use 63#)
10 Burpees

Post loads and times to comments

Thursday, July 22, 2010

Long Cycles

In three days you'll have a chance to beat David's time cutting my lawn at the rate it grows.

"Judy" Carry

3 Minute Long Cycle Test
(Men use 2 24K/Women use 2 16K)
The girevek may not set the Kettlebell down during the 3 minutes

10 25 Meter Prowler Sprints
Pick a weight and stick with it, fully recovery after each attempt.

Post loads and reps completed to comments

Think Gymnasts have it easy?? Hop on a pair of rings and just try to hold yourself.

Paleo In A Nutshell 2


Run 800m
10 Overhead Squats (Men use 115#/Women use 78#)

Post rounds to comments

Wednesday, July 21, 2010

Correcting Running Technique

Waiter's Carries

Single Leg Box Jumps

Shoulder Press
8x2 @ 75%

5 Rounds
5 Hang Squat Cleans (Men use 155#/Women use 103#)
10 Strict Pull Ups

Post to comments

Thursday, July 15, 2010

Timing The Workouts

I have thought about not timing the workouts recently. I will still time it if you want and certain events should be timed, but for the majority of them I don't see the need anymore. Post your thoughts to comments.


Waiter's Walk

3 Position Jumping Squats

Barbell complex
3 Rounds of 3 reps each
Upright Row
Snatch High Pull
Behind the Head Squat Push Press
Good Morning
Bent Over Row

Soy, You Don't Need It.

Read the rest of this article here.

A variation of the Belt Squat for when you can't afford the $2,600 machine.

Side Presses

One Arm Shoulder Presses

5 Rounds
10 Kettlebell Snatches (Men use 24k/Women use 16k)
6 Deadlifts (Men use 315#/Women use 208#)
9 Elevated Ring Push Ups

Post loads and times to comments

Wednesday, July 14, 2010

Win a Free Prowler

EliteFTS is giving away a free Prowler. Enter here.

Who wouldn't want a Prowler of their own? Anyone? Not all at once now...

3 Rounds, full recovery between rounds
8 Power Cleans (Men use 155#/Women use 103#)
Sprint 250m (Feel free to wear a weight vest, parachute, or gas mask.)

Tuesday, July 13, 2010

Avoid These Ingredients

All dangerous food ingredients such as artificial flavors, preservatives, and colorings should be avoided as much as possible. They all have a negative effect on a healthy lifestyle.

These are only a few of the hundreds of chemicals hiding in the foods that we eat. Yet out of these hundreds, the following may be the most dangerous.

Read the rest here.

Alex has shown tremendous improvement in shoulder flexibility these last 2 months

Sled Drag

Belt Squats

3 Rounds
10 Push Presses (Men use 115#/Women use 78#)
30 Double Unders

Post loads and times to comments

Belt Squats

Look forward to a variation of this coming soon.

Vivi showing improvement in the Push Up

Face Pulls

Power Clean

4 Rounds
10 Pull Ups
5 Tire Flips (Women do 3)
20 Kettlebell Cleans (Men use 24k/Women use 16K)

Post times to comments

Sunday, July 11, 2010

4 Kettlebell Movements For Powerlifting

Powerlifters are a resourceful group; we'll do damn near anything to add pounds to our lifts and grow our total. Go to any powerlifting gym today and you'll likely see lifters using bands, chains, dragging sleds, and other various tools to help them move progressively bigger iron!

Unfortunately, too many people view Kettlebells solely as a conditioning tool. In fact, the following moves can help you get stronger, improve mobility, and take your powerlifting total to the next level…

Read the rest of this article here.

My nephew Ashton hanging around.

Band Jumps

M/E Bench Press
Shoulder Mobility Work

Ring Dips
Front Squats (Men use 155#/Women use 103#)

Post loads and times to comments

Friday, July 9, 2010

Paleo In A Nutshell

Conditioning Rope

15 Overhead Squats

3 Rounds for time
10 Clapping Push Ups
10 Box Jumps

Post loads and times to comments

Wednesday, July 7, 2010

Birth Of The RKC

"… if I were to recommend one Physical Training program to develop a Marine's overall strength and fighting capability, it would be one prescribed by Pavel Tsatsouline. His exercise principles are well researched, easy to implement, and focus directly on a functional end-state: high caliber efficiency. From hoisting his beloved Kettlebells to Janda sit-ups to one-legged squats, results are declarative… stop looking for a better piece of equipment or diet supplement and get 'Pavelized.'"

—George H. Bristol, Lt. Col., USMC Commander, 3rd Reconnaissance Battalion, Founder Marine Corps Martial Arts Program

Farmer's Walk

Row 5K

Post times to comments

Jim Wendler At The BIG Seminar

Depth Jumps

Handstand Push Ups

200 Swings for time
Men use 24k/Women use 16k

Post times to comments

Monday, July 5, 2010

The Private Gym Bill Of Rights

We the owners of private gyms, in Order to form a more perfect facility, establish PRs, insure quality equipment, provide for the common lifter, promote the general strength, and secure the Blessings of Liberty to ourselves and our Posterity, do ordain and establish this Bill of Rights for the Private Gyms of the World.

Read the rest here

Did someone order a PR on the Box Squat?

Knee Jumps

Push Press

4 Rounds
3 Power Snatches (Men use 95#/Women use 63#)
6 Shoulder Presses (Use the same bar)
9 Hindu Push Ups

Post loads and times to comments

Goblet Squats for overall improvement in the squat.

Sunday, July 4, 2010

Hammer Throws With Sergey Litvinov

Our offerings to Ra.

Goblet Squats

M.E. Box Squats


Litvinov Sprints
3 Rounds
8 Deadlifts (Men use 315#/ Women use 208#)

Full recovery between rounds

Post loads to comments

Thursday, July 1, 2010

The Perfect Rep

As a strength and bodybuilding coach, and as a weightlifter myself, I've learned more this year about training than the previous 10 years combined.

To be specific, I've made major advances in determining an exact methodology for sustainedmaximum growth of muscle cells.

More specifically, I've determined just exactly how to produce radical hypertrophy — every time I train — not only in myself, but in every single individual I've been training with these concepts.

I'm not exaggerating or setting you up for a twist on basic information that you've heard a thousand times before. I'm talking about huge advances in training that'll change the way you build muscle forever — if you can fully understand and implement the core principles of what I've learned.

Let's face the facts, at first glance, the act of performing repetitions with a barbell is a very simple concept involving just a few variables. And, of course, you've "learned" how to lift a weight the very first time you grabbed a bar...

But did you?

Read the rest of this article here

Probably THE most functional form of training we have.

Jump Rope Practice

Dead-hang Pull Ups 3x10
Kroc Rows 2x8

Rest 5 minutes then
5 Rounds
5 Tire Flips (Women do 3)
10 Tire Push Ups
20 Walking Lunges