Friday, December 31, 2010

Dave Tate On Deadlifting

Knee Jumps

1 Minute of Deadlifts

3 Max Sets Of Ring Dips

Wednesday, December 29, 2010

7 Habits Of Highly Defective Bench Pressing

In my line of work, I get to see a lot of pitching instructors and hitting coaches. Some have the unbelievable ability to really get through to kids and make them great. On the other hand, there are some that flat-out suck.

As I've seen these two ends of the spectrum, I've come to realize that the best guy to teach you a curveball is rarely the one who has had a dirty 12-to-6 breaking ball since he was in seventh grade. Rather, the guy that can teach you the most is the one who struggled with his curveball for years and tried everything to even turn it into a mediocre pitch.

Likewise, the best hitting coach hasn't batted .400 for a month, let alone a season. The best guy to teach you how to rake is the one who busted his butt to get from a .170 to .250 batting average.

When it comes to deadlifting, I've been pretty blessed. While I've worked my butt off and experimented with a variety of methods to bring it up, it's the lift that's always come naturally to me -- to the tune of a 650-pound deadlift at a body weight of 174 pounds in my last competition.

Read the rest of this article here


Goblet Squats

5-10-5 Test

1 Front Squat (Men use 185/Women use 123)
Run 100m
3 Weighted Pull Ups

T-Spine Mobility

Depth Jumps

D/E Shoulder Press
10x2 @ 70%

5 Rounds
5 Power Cleans (Men use 155/Women use 103)
10 Burpees

Sunday, December 26, 2010

Dennis Rogers

Arm Bars and Brettzels

M/E Snatch

3 Rounds
Run 400m
25 Swings (Men use 48k/Women use 32k)
10 Tactical Pull Ups

Wednesday, December 22, 2010

Red Nails Die

Read about Dave's Red Nail crusade here

Jumping Pistols

Zurcher Squats

Barbell Complex
Hang Power Snatch
Overhead Squat
Good Morning

Monday, December 20, 2010

The Jumping Position


106 pound bent press. Need we say anymore?

Single Leg Box Jumps

Clean and Jerk, Jerkx3

3 Rounds
Double Overhead Walk
25 Double Unders

Sunday, December 19, 2010

No Internet

Sorry for not posting this last week. When the post holes were dug for our fence the cable, phone and internet line got cut. The good news is that the tires are out of the garage now.




M/E Bent Press

Front Squats (Men use 205/Women use 136)
Towel Swings (Men use 32 kilo/Women use 24 kilo)

Sunday, December 12, 2010

Derek Poundstone

Goblet Squats

PNF Hamstring Stretch

M/E Deadlift

Reverse Hyper 2x20

4 Rounds
3 Muscle Ups
10 Kettlebell Snatches

Thursday, December 9, 2010


Check out Z Health here

Chain Pull Upsx4

5 Rounds
3 Kettlebell Snatches per arm (Men use 40k/Women use 24k)
6 Hindu Push Ups
9 Jumping Squats (Men use 95lbs/Women use 63lbs)

Wednesday, December 8, 2010

Manufacturing Costs Vs. Retail Costs

Progenex has made every effort to achieve market position as a premier brand of recovery protein, in an effort to justify their average price of $62.50 per bag of protein (1 bag of More Muscle + Recovery = $125/month). However, to achieve roughly $30,000 in sales (which equated to just under $20,000, after tabulating various discounts), Progenex spent a mere $2,600 in production costs.

If the costs for the packaging (the bags) is subtracted from their total manufacturing costs, plus paying a company to put the protein in those bags, the total cost for $30,000 worth of their product is just around $2,000. If the discounts are added in, we find that Progenex is selling Crossfitters $2,000 worth of protein for $20,000. Therefore, according to their own financial reports, each $60 bag of protein costs about $6 to manufacture.

If you’re a Crossfitter thinking about buying Progenex, please consider that you are actually paying $60 for a $6 bag of whey protein, and the rest of your money is going into the pockets of people like Darren Meade.

Read this article here


Box Squats
8x3 @ 65%

Kettlebell Complex
3 Cycles of 6 reps each
Double Swings
Double Cleans
Double Presses
Double Snatches
Bent Over Rows

Tuesday, December 7, 2010

Squat Like A Girl

Single Leg Deadlifts

5 Rounds
5 Tactical Pull Ups
10 Hand to Hand Swings
Bear Crawl

Monday, December 6, 2010

Pressing With Power Breathing

Pay attention to how he breathes during the press.

M/E Press

Some Quality Time With "Judy"

Thursday, December 2, 2010

"Bigger Stronger Faster*"

Arm Bars

Single Leg Box Step Ups

Single Leg Deadlifts

330m Farmers Walk