High Fructose Corn Syrup

A demonstration of a proper Front Squat to a box. Weight is on the heels, knees are tracking over the second toe, shins are vertical, elbows high, the bar is across the clavicles with the fingers open, and the back is arched.

WoD:
Med Ball Passes

Turkish Get Ups

Rest 5 minutes then
4 Rounds
Broad Jumps
5 Handstand Push Ups

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Fighting Fitness

1. You can't out condition the dinner table.
   
   If you don't believe this, try the following experiment.
   Eat your favorite snack (junk food). Time yourself to see how long it took to eat, most likely 2-minutes. Then check how many calories it is, Say 250. Now get on a treadmill and see how long it takes to burn those calories. I think you will agree this is not a viable method to get rid of excess calories, so start your exercise by pushing yourself away from the dinner table and save your energy for more productive training.
   
   
2. Joint mobility comes before flexibility or agility.
   
   Before you can be truly flexible you have to be able to get your joints through a full range of motion. Start your days with super joints.
   
   
3. Pure strength or what Pavel calls "slow strength".
   
   The ability to generate maximum tension over a given period of time. I think this is the missing link in 95% of the strength and conditioning programs being used by fighters. The programs that they do use should be called conditioning and more conditioning routines, because they never work on pure strength. Whether you use your bodyweight, a barbell or kettlebells the protocol is the same. Slow grinding movements with maximum resistance in a low repetition range with a long rest interval.
   
   
4. Spinal decompression.
   
   If you are performing these heavy grinding lifts you should finish your training session with a spinal decompression exercise.
   You can hang off a pull up bar or hang by your feet with inversion boots. I can't give you the scientific reasons behind the effectiveness of this drill, but I can honesty say it has helped every single athletic I have shown it to.
   
   
5. "Grease the groove".
   
   This the most effective method of strength training for a fighter. In my opinion the only productive way a fighter can effectively increase his overall strength without over training. (See The Naked Warrior —Ed.)
   
   
6. Flexibility.
   
   You only need slightly more flexibility than your sport requires so forget the 104-degree yoga class.
   
   
7. Power.
   
   Is strength times speed, so unless you are already super strong, don't talk to me about plyos.
   
   
8. Never work out, instead practice.
   
   Webster's dictionary defines practice as repeated exercise to improve a skill. Sweat is a by-product of practices not the purpose, try to remember this the next time you are training.
   
   
9. The ladder
   
   The best way to increase exercise volume without it turning into a mindless workout. (See Enter the Kettlebell! —Ed.)
   
   
10. More is not better, it's just more.
    
    Focus on what you need to improve on not what you like to do, they are rarely the same things.

I'm not quite in agreement with some of these, but it's still good.

Read the rest here at Dragon Door



The parachute is a double edged sword. It forces you to run faster while slowing you down.

WoD:
Box Hurdles

Front Squat
2-2-2-2-2-2-2-2 @ 65%

Rest 5 minutes then
3 Rounds for time
5 Deadlifts (Men use 315#/Women use 208)
10 Alternating 1 Arm Swings (Men use 24k/Women use 16k) *Juggle if you dare
15 Knees to Elbows

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Danny fighting through his first Burpees

Human Weapon

Good luck to everyone trying out on the SWAT Assessments tomorrow!



WoD:
Parachute Sprints

Weighted Dips
2x4

Rest 5 minutes then
5 Rounds for time
5 Push Jerks (Men use 135#/Women use 88#)
10 Burpees

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Box Squats, A Love Affair.

Box Squatting

By: Louie Simmons

Box squatting is the most effective method to produce a first-rate squat. This is, in my opinion, the safest way to squat because you don't use as much weight as you would with a regular squat.

Let me say first that, no, they won't hurt your spine, you don't use1000 lbs. on a 25 inch tall box, you don't rock on the box, you don't touch and go, and there is no need to do regular power squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up.

By doing sets of 2 reps for at least 8 sets with short rest periods, you will get about a 200 lb. carryover to your regular squat. Two of our lifters finished their lifting cycle before a meet with 8 sets of 2 reps with 505 lbs. off a slightly below parallel box, and both squatted 700 for a meet PR One was competing in the 242s and the other as a 275. Two years before, in his first meet, our 275 pounder squatted 465 - quite an improvement!

Read the rest here. Taken from Louie Simmons' Westside Barbell training articles.


Our resident ballerina

WoD:
M.E. Clean

Rest 5 minutes then
5 Minute Snatch Test
Men use 24k/Women use 16k
The goal is 100 repetitions

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Release your inner Chi

"Why Should You Not Swing Higher Than Your Chest?"

"Why not swing higher?-Because many sports (boxing, martial arts, football, shot put, etc.) demand that you project your force forward. And because inexpert high swings encourage injuries by the way of jamming the shoulders through a lack of thoracic mobility, aggravating the neck, hyperextending the lower back, etc.

Project your swing proper forward, like a straight punch to the solar plexus. Look at the horizon, not the ceiling.

And if your sport is Olympic weightlifting or Highland games-snatch. 'The snatch is an exercise in elevating the energy, the swing is an exercise in projecting the energy forward,' clarifies Brett Jones, Master RKC. 'If we want to elevate-we will snatch." - Taken from Dragon Door's HKC manual.


Joel's first taste of Good Mornings.

WoD:
Single leg Deadlifts

Shoulder Press
5 @ 75%
3 @ 85%
Max Reps at 95%

Rest 5 minutes then
Double Alternating Tabata
Swings (Men use 24k/Women use 16k)
Hindu Push Ups

Scores is the sum of lowest reps completed from each

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Active Hips

WoD:
Band Jumps

AMRAP 20 minutes
Run 400m
21 Deadlifts (Men use 155#/Women use 103#)

Post rounds completed to comments.

Strength Training and Physical Performance

WoD:
Depth Jumps

Push Presses
10x2 @ 70%

Rest 5 minutes then
Barbell Complex
3 Cycles of 6 reps of each
Power Clean
Press
Back Squat
Good Morning
Behind the Neck Press
Bent Over Row

Rest 90 seconds between Cycles

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