Monday, November 30, 2009


He who conquers others is strong; He who conquers himself is mighty. - Lao Tzu

For time complete the following exercises using this repetition scheme:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Speed ladder: High knees (one foot in each ring)
Kettlebell/Dumbbell Clean and Press (women: 25lbs/men 36lbs)

Post time:

Wednesday, November 18, 2009


The is no such thing as "can't", only "won't". All it takes is a focused mind and a burning desire to accomplish, to make a change. Go forward - go backwards - go sideways. Whatever it takes! It's truly a waste of your valuable time to blame other people or society in general. Where you are right now all comes from your mind. Do something you "think" is impossible and you soon will realize just how powerful and special you are. - Asia

For time:
500 squats

Post time in comment section.

Monday, November 16, 2009

6 Reasons Why You Should Deadlift More

In the world of strength and bodybuilding the squat is believed to be the "King" of all exercises, the answer to increase muscle mass, strength and power. But who came to this conclusion and how did it come to be so widely excepted? I believe that although the squat is a excellent exercise in itself it doesn't hold its appeal when compared to a deadlift. I say this more out of practicality and real world usefulness. The more I think about it, the deadlift is probably the best exercise one can do for real world strength and fitness. Real world strength and power is generated from the ground up and very seldom the other way. What I want to do is share six reasons you should consider including the deadlift in your training regime and let you come to your own conclusion.

1. The Deadlift Works More Muscle

The deadlift works all major muscles of the lower body (hips, quads, hamstrings, calves and glutes), the core (abdominals, lower back, obliques), the upper back muscles (lats, traps), arms (biceps, triceps and forearms). The squat mainly targets the lower body.

2. Minimum equipment is needed

With the deadlift all you need is a bar, plates, some chalk or weightlifting belt. So its great if you have limited space. The squat, you need a power rack which when combined with things you need for a deadlift it can be crazy expensive.

3. Core Stability

Here the squat and deadlift can be very simliar so not much to discuss here.

4. Safety

Deadlift, you don't need a spotter, you can either lift it or you can't. With the squat, once you start to put up so real weight you have to have a spotter and we all know how hard they are to come by.

5. Grip Strength

Grip strength is a necessity both in sport and the real world setting. Have you ever hear someone say, "I'm strong enough to lift the weight but my grip gave out" or older people complain they cannot open a jar of jelly?

6. Real life application

As I said in my opening paragraph, in the real world,strength and power begin from the ground up. People are more likely to pick objects off the ground than to have it all ready place upon their back. This can be seen when a mother picks her child up from the ground and onto her hip to a weight lifter performing a clean and jerk.

Kettlebell (KB) or Dumbbell (DB) Overhead Squat 5x1
Men (53 lbs)/ Women (36 lbs)

For time:

100, 80, 60, 40, 20 reps of:

Jump Rope or Squat thruster

Sit-ups (your choice of sit-ups; no crunches)

Post your time in the comments section.

Friday, November 13, 2009

WOD "Workout Of The Week"

For Time:
500 meter run
40 sit-ups
30 Kettlebell/Dumbbell Hang Cleans (men 85lbs/ women 55 lbs)
20 Pull-ups
10 Box jumps (men 31"/women 24")
20 Pull-ups
30 Kettlebell/Dumbbell Hang Cleans (same as before)
40 Sit-ups
500 meter run

Post time in comments area
Mine was 20'06"
Janel was 20'12'

WOD "Workout o

Monday, November 2, 2009

Primal Movement Patterns

And while the law of 'competition' may be sometimes hard for the individual, it is best for the race, because it ensure the survival of the fittest in every department. - Andrew Carnegie

There are seven primary movements that serve as the foundation for most movements we perform in life and sport. These movements were necessary for our ancestors to survive, prior to modern times. Anyone, who could not perform these patterns would have a limited chance of surviving in the wild. Fortunately, we have come a long way from having to hunt and gather our food but we still need to be able to perform these basic movement patterns in order to enjoy a higher quality of life with as little pain as possible.

Primary Movements
  1. Twist (rotation of the spine and hips)
  2. Pull (ex. pull-up)
  3. Push (ex. push-up or putting groceries in high cabinet)
  4. Squat
  5. Lunge
  6. Bend
  7. Gait (craw, walk, jog, sprint)

Most healthy people should be able to perform these movement patterns with just their body weight unless a injury has occurred. If you can already perform these movements with body weight the next progression is to add weight or seek out advance exercises.

Benefits of Primal Movement Training

  • Development of bio-mechancially sound general motor patterns (meaning you can move efficiently in many directions).
  • Prevention of orthopedic injury through improved static and dynamic postural engram programming.
  • Increased ability to focus of task or game strategy due to freedom from the physical body (your not a slave to pain or decrease range of motion throughout the body).
  • You have a greater opportunity to maximize your potential in sport and everyday life.

WOD (Workout Of The Day)

For 20 minutes complete as many sets as possible of:

400 meter run (.25 miles on a treadmill)

Max pull/chin-ups

Note the number of pull/chin-ups for each round.