Supplements

Recently I have gotten a lot of questions about my thoughts on protein drinks/shakes. I am not too crazy about taking protein drinks every single day. I only take a protein shake if I just could not get enough protein in throughout the day. Try to avoid Soy protein powders as so is a bean and therefore a legume. More about legumes later, understand that their negative attributes far outweigh their positive attributes. The only protein powder I recommend is called "Whey Factors" and the only place I have been able to find it at is Whole Foods. Please inform me if you know of another location to get this brand at.

I like Creatine, however, I feel that most companies dangerously overload their products with too much Creatine. Creatine is just 3 amino acids, but the quantity that they are delivered in in most, if not all, powders is in my opinion ridiculous. My brand of choice is GNC's Creatine that comes 200 servings to a container with nothing added to it. I take this maybe 3-4 times a week if I remember to do so with water. Be cautious with Creatine especially as it warms up. I've seen arguments for both sides of Creatine's hazards and benefits, I say better safe than sorry.

For recovery I recommend ZMA and Potassium right before bedtime. Find a Potassium product that is low in Potassium, it is easy to have too much in your system. This is another one you may want to not take all of the time.

Fish Oil is the only supplement I will hands down recommend on any day that ends in "y". Stick with Carlson's or the Zone Diet brand. I find those two to have the best quality and taste.


An extra dumbbell makes the Side Press even harder and more effective.

WoD:
Farmer's Walk

Box Squat
5x5

Rest 5 minutes then
AMRAP 10 Minutes
5 Power Snatches (Men use 95#/Women use 63#)
10 Double Unders
15 Squats

Post loads and rounds completed to comments.

Corrective Exercises/Mobility

By now, I hope the importance of joint mobility is clear, and the benefits myriad. It isn’t the sexiest topic around to be sure. “The Importance of Shoulder Mobility” certainly isn’t as attention-grabbing as “How to Lose 10 lbs in 10 days!,” but it’s one of those often overlooked aspects of fitness that with just a little attention could save you years of pain, frustration, rehab and maybe even surgery – not to mention a boatload of cash in doctor bills. Incorporating just a few minutes of mobility drills a few times each week is a great way to round out an otherwise complete routine. If you’ve missed any of the articles I’ve written over the last few weeks you can catch up here:

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


Sit ups, not the best for the abs, but still a classic.

WoD:
Max Rep Pull Ups

Rest 5 minutes then
3 Rounds
10 Weighted Pistols (Alternating)
20 Swings (Men use 24k/Women use 16k)
Sprint 100yd

Finisher: Side Presses

Post loads and reps to comments.


Off-setting the weight increases strength through stabilization.

Resisted Speed Drills

WoD:
Knee Jumps

Kettlebell Squats
3x10

Rest 5 minutes then
3 Rounds for time
15 Pull Ups
50 Sit Ups
15 Overhead Squats (Men use 100#/Women use 68#)

Post loads and times to comments

Finger Tip Push Ups

Recently I have become a fan of push ups done on one's finger tips. There are a few reasons for this, and surprisingly, it has nothing to do with showing off. After several rope climbs my fingers felt fatigued, nothing had ever done that to me before, until I started doing finger tip push ups. Obviously this is a great transfer to the rope by increasing grip strength. Secondly, and increase in ROM (Range of Motion). This gives the muscles more work so hey are more resistant to fatigue when standard push ups are done. Practice these with caution as it takes time to develop the strength within the carpals.


Adding a Farmer's Walk component to the Sled changes the dynamics.

WoD:
Foam Rolls/Active Isolated Stretching

SAQ Drills

Rest 5 minutes then
3 Prowler Sprints for time
Pick a weight that will do the job.
This should take no more than 2 minutes while feeling completely gassed at the end.

Post loads and times to comments.


While not perfect, David's technique has given him blistering run times.

Clubbing It

Pay special attention to the technique and how open their shoulders are getting. Most of these techniques we will learn after having mastered the beginning techniques. Crawl before you walk.





Huge PR's yesterday! Joel broke 200 to finish at 205#! At least a 20# PR!

WoD:
Sled Pulls and Side Presses

Max Height Box Jump

Rest 5 minutes then
4 Rounds for time
Run 400m
50 Double Unders

Post loads and times to comments

Milo Of Kroton

Milo of Kroton: was "the most illustrious of athletes..." (Strabo, Geography, 6.1.12). Born over 2,000 years ago in an ancient Greek colony of southern Italy, he won the Olympic wrestling championship six times between 540 BCE and 516 BCE. So great was his strength that once, when a building collapsed, he supported the roof while his friends escaped unharmed.

The story of how Milo got his strength has been told for over 2,000 years. Briefly, his father gave him a bull calf for his son to raise. One day, his father asked him, 'How big is your bull today?' Milo ran outside, picked up the calf and carried him inside to show his father. Each day, his father asked him 'How big is your bull today?' and each day Milo ran outside, picked up the bull and carried him to his father. This went on for a number of years. As the bull grew, so did Milo’s strength."Milo's Story.

Read the rest of this fable here at Combat-Aging.com


Improving posterior strength

WoD:
Indian Club Practice

Weighted Pull Ups
3x5 3x3

Rest 5 minutes
5 Rounds for time
5 Deadlifts (Men use 275#/Women use 183#)
10 Ring Dips
Bear Crawls

Post loads and times to comments


HOOYAH!!

Training With Atlas

The first of our stones has been poured and is drying at this moment. I've had a few concerns about how are we going to train with them with no platform to place them on. Here's your answer. The stones may not turn out t be exactly perfect, luckily for us though, Newtonian Physics still apply.

Also, if anyone knows where we can get anvils from I would be indebted to you.




WoD:
Hand Jumps

Max Effort Front Squats

Rest 5 minutes then
3 Rounds for time
10 Hang Power Cleans (Men use 155#/Women use 103#)
15 Elevated Ring Push Ups (Men use 18"/Women use 12")

Post loads and times to comments

Recovery Methods

Realizing that 75% of my athletes are either involved in some either law enforcement or fighting fires it is important to understand that our level of training puts the body under high levels of stress which can lead to DOMS (Delayed Onset Muscle Soreness). Being in a state of DOMS means muscle stiffness while the body is recovering. Since the LEO's/Firefighters may be called upon to save their own life or the life of someone else in a time of duress it would not be optimal to go encounter this while suffering from DOMS. To help mitigate this here is a list of recovery methods I recommend or would be willing to subject myself too.

1. Contrast Hydrotherapy (3 cycles of 3 minutes of hot water, as hot as can be withstood and 30 seconds of cold water as cold as can be withstood in either a shower or bath.)
2. Cold Showers
3. Massages (Foam Roller, "The Stick", sports massages, etc.)
4. High Doses of Fish Oil. I recommend 2 tbsp's of Carlson's Fish Oil or Barry Sears' Omega Rx or Eico Rx.
5. Zoot's Compression Outfits
6. Proper Diet (You don't put 85 octane into an Indy Car)
7. Indian Clubs
8. Reverse Hyperextensions
9. Take ZMA and Potassium before going to sleep.

These are some, not all, of the techniques that can be utilized to minimize the effects to DOMS. Any suggestions you may have are always welcome.


Thrusters!

WoD:
Skin the Cat's

1 Minute of Deadlifts

Rest 5 minutes then:
4 Rounds for time
10 Alt Kettlebell Presses (Men use 24kg/Women use 16kg)
10 Ranger Pull Ups
30 Kettlebell Swings (Same Kettlebell)

Post loads and times to comments.


This is how we add inches at a time to Max Height Box Jumps.

Weightlifting Explained

Recently athletes from all sports have begun to realize the importance of weight training. Athletes in all sports have the potential to enhance performance by supplementing their programs with weight training. So, why have boxers been reluctant to realize the importance of resistance training? Maybe it's because they will get too big, and slow or lose all of their flexibility. Let me share a few secrets with you. Functional muscle will make you faster.

Every movement you make is the result of a muscular contraction. Increasing the size of the functional unit of muscle tissue (myofibril hypertrophy) will result in faster more powerful movements. As far as getting big is concerned; this is not a simple task. People that become large from weight training put a great deal of effort in attaining maximum muscle mass. This requires large amounts of food and proper training and does not happen by accident. If getting big was as simple as just lifting weights everyone who spent endless hours in the gym would look like bodybuilders. On top of the dedication and hard work proper genetics must also be present to display high levels of muscularity and mass.

Read the rest here at Martial Edge




An excellent demonstration of Rate of Force Production

WoD:
Weighted Box Jumps

Pose Drills

Rest 5 minutes then
3 Rounds
Row 500m
Rest 3 minutes

Post times for all three rounds to comments

Machiavelli

"I'm not interested in preserving the status quo; I want to overthrow it. " ~ Niccolo Machiavelli

DJ working up to his 1RM Clean and Jerk

DJ Clean and Jerk from StCloudStrength on Vimeo.

WoD:
Practice Turkish Get Ups

Weighted Dips
12x2 at 70%

Rest 5 minutes then
3 Rounds for time
3 Power Snatches (Men use 115#/Women use 78#)
6 Thrusters (Use the same bar)
9 Box Jumps (Men use 24"/Women use 18")

Post loads and times to comments.



Alex getting his first taste of pain for time.

Proprioceptive Neuromuscular Facilitation

Learn how to use PNF Stretching to take your Flexibility to the next level.

What is PNF Stretching?
Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted.

PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength.

Taken from The Stretching Handbook, read the rest here.


David goes away for two weeks and pulls 295# on his first day.

WoD:
Hurdle Sprints

Box Squats
3x5
Bent Over Rows
3x10

Rest 5 minutes then
AMRAP 12 minutes
10 Pull Ups
10 Burpees

Post loads and times to comments


Developing strength in the Transverse Plane of motion.

Stimulating the Parasympathetic Nervous System

You wake up after a restful night’s sleep to hit up the gym before the sun comes up. The last few training days have been pretty taxing on you, but surprisingly, you were able to hop out of bed with very little soreness. But that was gone three minutes into your warm up. Today is your deadlift day, and even though your legs, back, and arms feel strong, the weight feel heavy. Way too heavy. Why is this? Why do you feel so weak and unmotivated to lift heavy and strong? Because while your muscular system may have recovered from your previous workouts, your nervous system hasn’t.

If you’ve ever felt this way in the gym, odds are that it can be attributed to your nervous system being in a sympathetic state. To understand how to fix the problem, you must first understand the problem, so a brief physiology lesson is due. The nervous system is broken down into two main components—the central nervous system (CNS) and the peripheral nervous system (PNS). The CNS is made up of the brain and spinal cord while the PNS is broken down into subdivisions—the sensory-somatic nervous system and the autonomic nervous system (ANS). The ANS controls much of what goes on internally in the human body to make sure that it functions normally, such as breathing when we aren’t thinking about it, stimulating the release of bile from the gallbladder, and controlling our heart rate.

Taken from EliteFTS, read the rest here.


The no-handed pull up.

WoD:
Med Ball Rotation Passes

Max Effort Deadlift

Rest 5 minutes then
25-20-15-10-5
Squat Jumps (Men use 45#/Women use 33#)
Clapping Push Ups

Post loads and times to comments


Aaron running his T-Test.

Paul Anderson

Head over to RossTraining.com to read and learn about amazing strongman Paul Anderson



Hard work and dedication pays off! One year ago this would not have been fathomable for Joel. Keep it up and it's been a pleasure working with you for a year mi amigo!

WoD:
T-Test

Powermetric Pull Ups
4X10

Rest 5 minutes then
5-4-3-2-1
Cleans (Men use 185#/Women use 123#)
Muscle Ups

Post loads and times to comments

Bushido

Bushidō (武士道^?), meaning "Way of the Warrior", is a name in common usage since the late 19th century which is used to describe a uniquely Japanese code of conduct adhered to by samurai since time immemorial, and loosely analogous to Western concepts of chivalry. This code is said to have emphasized virtues such as loyalty, honor, obedience, duty, filial piety, and self-sacrifice.

Although Chinese-derived Confucian concepts such as loyalty and filial piety were certainly extolled in Japanese texts from the medieval period, the actual term bushidōis extremely rare in ancient texts, and does not even appear in famous texts supposedly describing this code, such as the Hagakure of Yamamoto Tsunetomo. Moreover, although at various points in Japanese history certain feudal lords promulgated prescriptive "House Codes" to guide the actions of their retainers, there never existed a single, unified "samurai code" which all Japanese warriors adhered to or were even aware of.

Read the rest of this article here at Wikipedia

Lesson #1 in flexibility: Bench Presses make your shoulders tight.

WoD:

Band Assisted Jumps

Power Snatch

4x2

Rest 5 Minutes then

4 Rounds for time

2 Kettlebell Rope Pulls (Men use 2 pood/Women use 1.5 pood)

20 Double Unders

2 Prowler Pushes (Men use 75#/Women use 50#)

Post loads and times to comments

Viking Laws

VIKING LAWS

1. BE BRAVE AND AGGRESSIVE
• BE DIRECT
• GRAB ALL OPPORTUNITIES
• USE VARYING METHODS OF ATTACK
• BE VERSATILE AND AGILE
• ATTACK ONE TARGET AT A TIME
• DON’T PLAN EVERYTHING IN DETAIL
• USE TOP QUALITY WEAPONS

2. BE PREPARED
• KEEP WEAPONS IN GOOD CONDITION
• KEEP IN SHAPE
• FIND GOOD BATTLE COMRADES
• AGREE ON IMPORTANT POINTS
• CHOOSE ONE CHIEF

3. BE A GOOD MERCHANT
• FIND OUT WHAT THE MARKET NEEDS
• DON’T PROMISE WHAT YOU CANNOT DELIEVER
• DON’T DEMAND OVERPAYMENT
• AGRRANGE THINGS SO THAT YOU CAN RETURN

4. KEEP THE CAMP IN ORDER
• KEEP THINGS TIDY AND ORGANIZED
• ARRANGE ENJOYABLE ACTIVITIES WHICH STRENGTHEN THE GROUP
• MAKE SURE EVERYBODY DOES USEFUL WORK
• CONSULT ALL MEMBERS OF THE GROUP FOR ADVISE

Taken from Mike's Gym


Justing finding out that 10# can be extremely heavy
WoD:

Farmer's Walk

Max Effort Shoulder Press

Rest 5 minutes then

3 Rounds for time

Row 500m

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

Post loads and times to comments

Suffering through 20 Rep Squats

Volume Day

WoD:

Side Presses and Single Leg Squats/Balances

Pick a weight you can Back Squat for 10 reps and Squat it for 20. This is a single set.

Rest 5 minutes then

75 Ring Dips for time

Each time you drop off the rings perform 10 Kettlebell Swings

Post loads and times to comments

Calculus in 9:05

Can you see how this relates to us?

WoD:

Hamstring Sled Pulls

Rest 5 minutes then

5 Rounds for time

10 Pull Ups

25 Sit Ups

10 Burpees

Post times to comments

Dan John On Wrist Flexibilty

WoD:

Depth Jumps

Deadlifts

10x2 @ 75%

Rest 5 minutes then

3Rounds For Time

25# Overhead Lunges

10 Push Presses (Men use 75#/Women use 53#)

20 Box Jumps (Men use 24#/Women use 18#)

Post loads and times to comments

Wasatch CrossFit Weightlifting

My good friend Damon Stewart's (in the blue singlet) weightlifting team winning at an Oly competition.

How would we like to become a USAW training center and enter competitions? Post thoughts to comments. If the "aye's" have it, thy will be done.

WoD:

Prowler Pushes

Weighted Kipping Pull Ups

4x4

Superset with Bottoms Up Press x4

Rest 5 minutes then

3 Rounds

20 One Arm Kettlebell Snatches (Men use 32kg/Women use 24kg)

Broad Jumps

Post loads and times to comments

"Dad Strength"

Okay, there are two reasons I remember May 21, 1988. The first, in case my wife is reading this, is that we celebrated our one-week wedding anniversary on this day. The second relates to the single greatest athletic learning experience of my career.

Coach Ralph Maughan of Utah State University was retiring as head track coach. For the record, he had made the Olympics as a hammer thrower, played professional football with the Detroit Lions, and won a Purple Heart at the Battle of the Bulge in World War II. I know, I know, other than that, what has he done? Well, …

After five decades of coaching at Utah State, Coach Maughan was retiring. His family organized a very fitting tribute: a surprise track meet. Utah State had developed champions in the hurdles, 800 meters, pole vault, shot put, and hammer but the program was noted, worldwide, for discus throwing. At this tribute meet, alumni from all over the United States and Canada returned. The discus throw had former world record holders, national collegiate champs, Olympians from two nations, and hosts of league champs. Every alumnus had reached at least 180 feet/55 meters in the discus and the roll call neared two dozen.

Read the rest here



Michelle's first rope climb

WoD:
4oom Bucket Carry and Double Under Practice

Max Effort Overhead Squat

Rest 5 minutes then
200 Push Ups for time

Finisher
2x15 Ab Wheel

Post loads and times to comments


"The Get Up-for shoulders that can tak punishment and dish it out." - Enter the Kettlebell