ROD 062810
ROD
Monday, 28Jun10
Clean & Push
40 sec work / 20 sec rest: 5 rounds with 1 min rest in between rounds
- Barbell push press 95#men/ 65# women
- Pull-ups (assisted or unassisted)
- Push-ups on Stab ball
- KB front squats (heavy)
- KB cleans 5r / 5l
- Sledge Hammer swings
We will be checking for proficiency in the KB clean. Everyone should know how to kettlebell clean. Next month’s exercise of the month will be KB Snatches, the next progression in KB work. The progression is as follows;
- KB swing
- KB clean
- KB clean to a press
- KB highpull into a Snatch
You must know how to perform these exercises by now.
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We cannot hold a torch to light another person’s path without brightening our own. Ben Sweetland
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Lets Row Together
Rowing is a very natural motion—most people pick it up quickly. Have someone watch you row, comparing your body positions to those shown in the pictures below. Don’t pull too hard until you are comfortable with the technique fundamentals.
The Catch
- Arms are straight; head is neutral; shoulders are level and not hunched.
- Upper body is at the twelve o’clock position—shoulders in front of hips.
- Shins are vertical and not compressed beyond the perpendicular.
- Balls of the feet are in full contact with the footplate.
The Drive
- With straight arms and while maintaining the position of the upper body at twelve o’clock, exert pressure on the foot plate and begin pushing with your legs.
- As your legs approach straight, lean the upper body back to the one o’clock position and draw the hands back to the lower ribs in a straight line.
The Finish.
- Legs are extended and handle is held lightly at your lower ribs.
- Upper body is at the two o’clock position— reclined with good support from your core muscles.
- Head is in a neutral position.
- Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.
In order to be an efficient and effective rower this sequence of events must be executed properly.
ROD 052410
ROD
Monday, 24May10
Good Morning 5:30 am class
For time:
75 Hang squat clean thrusters
Burpees every minute on the minute
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11:00 am class
50-40-30-20-10 reps for time of
Squats
DB push press
Sit-ups (feet unanchored)
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Strongman Monday class
For this kettlebell workout, perform for time, 3 rounds
50 Kettlebell swings
40 Kettlebell jump squats (slow and controlled)
30 Kettlebell goblet squats
20 Kettlebell single leg deadlifts (10/r 10/l)
10 Kettlebell squat thrusts
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No matter whether this is real or not – next time you’re on the beach early in the morning – try it! Remeber your running with good form, quick feet & on the forefoot – nice! Oh don’t forget the water resistant sneakers.
ROD 051710
ROD
Monday, 17May10
Monday 11:00am class
40/20 for 20 minutes
1 minute of each exercise – 5 times through the circuit! 40 seconds on 20 seconds rest/get to next exercise.
- Slam ball cleans (from the hip)
- Battlling ropes
- Burpees (modified box burpees)
- Quick band pulls
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Strongman Monday
40/20 for 4 rounds
- Overhead KB carry to rack carry (length of gym)
- KB swings
- Sit outs
- Alt. Pistols from box
- Knees to elbows
- KB russian twists
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“People who bite the hand that feeds them usually lick the boot that kicks them.”
- Eric Hoffer
Check out this video. It’s sick.
Paul Smith, “Kong Challenge Rendition 2″ – video [wmv] [mov]
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Let’s see what McDonald’s claims to offer the general public in the way of nutrition.
Nutrition?
You rely on us to deliver quality food, and we take that responsibility seriously. From our team of registered dietitians to our trusted suppliers, we’re dedicated to making you feel good about choosing McDonald’s foods and beverages. Continue reading…
ROD 040210
ROD
Monday, 03May10
11:00 am Class ROD
This is a timed 30 sec work / 15 sec rest w 1 min between each of 4 rounds
- KB Snatches
- MB russian twists
- Bear crawl (cone to cone)
- Box jumps
- Power rope
- Umpas
It’s 53 days til summer… Are you ready?
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Strongman Monday
This is a timed 1 min / 20 sec w 1min between each 3 rounds. Start with a 200 meter run, then…
- Deadlifts #135
- Barbell overhead press #95
- KB swing 24K
- Alternating see-saw double KB cleans 16K
- Jumping Pull-ups (chest to bar)
- Power push-ups on rings
End with a 200 meter run.
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A life spent making mistakes is not only more honorable, but more useful than a life spent in doing nothing. – George Bernard Shaw
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New Proof that Bread and Rice Increase Heart Disease
Women who eat a lot of foods high in blood-sugar spiking carbohydrates, such as white bread and rice, are twice as likely to develop heart diseases.
Complex carbohydrates, such as fruit and pasta, were not associated with the increased risk of heart disease. This suggests that the problem is not carbohydrates per se, but rapidly absorbed carbohydrates.
The information comes from a study of about 48,000 people who were asked about their diets in detail. Previous studies have also shown a similar link between simple carbohydrates and heart disease risk….continue reading
ROD 042610
ROD
Monday, 26Apr10
Morning Class ROD
7 rounds for time of:
- 10 KB swings
- 10 KB cleans
- 10 windmills 5r/5l
- 10 push-ups
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We cannot become what we need to be, remaining what we are. ~ Max Depree
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Strongman Monday
This will be a timed routine 45 work/15 second rest w/ 1 minute rest between
- KB cleans
- Barbell overhead presses
- DB Thrusters
- 1 arm reclines
- KB swings
- Bodybar get-ups
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2010 High Rock Challenge Results …… Good job guy’s
*Men’s Team Results
33rd place – Mike & Darrin – 2:08:34:0
38th place – Joe & “No Show” Shawn – 2:10:34:5
*Co-Ed Team Results
16th place – Juan & Maria – 2:08:51:1
*High School Team Results
3rd Place – Brian & Mike – 2:46:39:2
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This is how our routines look, when we prepare for an event
ROD 041910
ROD
Monday, 19Apr10
Monday Morning Class ROD
This will be a timed 30 work / 15 rest for 4 rounds with a min rest in between
- Dbl KB Sumo Deadlifts
- KB High-pulls
- KB figure 8 to a hold
- Bicycle crunches
- DB Anterior reaches
- MB Lateral lunges w/ overhead press
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Strongman Monday
This is a timed ROD at 45 work / 20 rest at 4 rounds with a rest in between of 1 min.
- Sandbag Power Cleans
- Pull-ups
- DB Thrusters
- Box jumps
- 24K Farmers walk
- KB Sumo deadlifts
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Check this video to understand the importance of insulin and fat storage. Part I
Part 2 of this nutritional discussion
ROD 041210
ROD
Monday, 12Apr10
The 11:00 am morning ROD
Timed Pyrimad
30/30 each (all 6), then 40/20 each, then 50/10 each, 40/20 again, then 30/30 and done
Total workout time is 30 min
- Swimmers
- Skaters
- Bag Jumps
- Standing Russian twists
- Umpas
- Burpees
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Strongman Monday
21, 15, 9, 6 reps of Heavy
- See-Saw KB presses
- KB or DB Renegade Rows
- Front Squats
- Double KB Cleans
- Push-ups on KB
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“One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again.”
- Henry Ford
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ROD 040510
ROD
Monday, 05Apr10
Strongman Monday
45 sec work / 20 sec rest / 40 sec rest between
- Barbell sumo deadlift
- KB push presses
- KB swings
- DB squat cleans
- Jumping pull-ups
- Slamball on knees
In the Romanian Deadlift, the barbell is lowered by pushing the hips back. Reaching back to a well-positioned post can serve as a tactile cue for athletes learning the movement.
Women’s Highlights from the New England Sectionals – video [wmv] [mov]
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Power to the Push-Ups
In an age where everyone cares greatly about their bench press, something very important has been forgotten. It’s a little minuscule workout that is everything—the push-up.
Last year, I worked with a high school football team, and I saw something very scary—kids who could bench 250–300 lbs but couldn’t perform a single push-up! The importance of push-ups has completely gone out the window, and I have no idea why or how. If you’re an athlete and you can’t hold your body in a plank position, yet you can bench 300 lbs, you aren’t strong at all. I would go as far as to say you’re a “weak bastard.” I don’t care how much you weigh. You should be able to do a single, perfect, push-up or get the hell out of my face with what you bench press. This is day one stuff!
I’m going to lay it out for you right here. You can practice in your backyards, garages, and living rooms so that you don’t embarrass yourself in public.
How a push-up should look
Your body should be tight and flat, not curved up or with your low back swayed down like an old horse. You should be in a straight line as if you were laying on the floor. You should be able to pinch a silver dollar between your butt cheeks. Tighten it up! (I know you’re a tight ass about your bench form, so do the same here big man!)
Your hands should grip the floor. Don’t push the floor away from you but hold on to it like you’re holding on to your last remaining shred of dignity. Keep your elbows tight to your sides. Save the chicken wings for the bar. You’ve failed when you can’t keep your body straight and tight.
Here’s a simple progression:
Step 1: Grab a bench, chair, truck tail gate, or whatever. I don’t give a crap. Just get your shoulder elevated because you can’t support your body weight yet. Do three sets. The first two sets should be to submaximal effort (leave two or three in the tank). For the last set, perform as many as possible. Do this every other day or throw it in after your bench press on your upper body day(s).
Step 2: Congratulations! You can do 25 elevated push-ups now—in a row! So get rid of the elevation and start working on performing a push-up on a flat surface. Once you can get 25 in a row on a flat surface, take some of your bad ass bench chains, throw them around your neck, and weight your push-ups.
If you go flat and can’t get three repetitions, go to half of your old elevation. Wash, rinse, and repeat step one.
Step 3: Challenge your friends who can’t do push-ups and bury their asses. Impress the ladies!
ROD 032910
ROD
Monday, 29Mar10
Strongman Monday
40 work / 20 rest timed routine for 4 rounds
~ 1 arm 24k Kettlebell bench press (alt. 5l/5r)
~ Keg overhead press
~ 1 arm 40# DB thrusters (alt. 5l/5r)
~ 30# ball slams
~ Pull-ups ( from a dead hang to the chin over bar)
~ 115# Deadlifts
“Pain is not evil, unless it conquers us.”
- Charles Kingsley
Monster Bells – What are they?
These massive dumbbells will help you blast your shoulder and grip strength to the Nxt Level. These dumbbells take the look and use of the antique dumbbells used by professional strongmen over 100 years ago. They have designed these dumbbell’s to be weight loadable by adding shot, BB’s, coins, sand or a combination of to bring the weight to your desired level. We have had our 8″ MonsterBells up to 202 pounds filled with lead shot and our 12″ up to 205 filled with just sand and they are built X-tra Heavy Duty! In the video below you’ll see just how they are used… Nxt week – Atlas Stones?
ROD 032210
ROD
Monday, 22Mar10
Strongman Monday
4 rounds at 45/15 w/ no rest
- Pullups
- Sandbag run
- Over the shoulder keg carry
- Deadlifts 135#
- Burpees
- DB Cleans
NUTRITION
30 Day Paleo Challenge: April 15 – May 15, 2010
View Below for Paleo Challenge Info
You cannot out train a bad diet. There has never been a truer sentence spoken. How many times have you heard (or said) “With the way you work out, you can eat whatever you want.” Or how about “I trained hard today, so I deserve this hot fudge sundae.” I could train you until you are begging for mercy seven days a week, but unless you get a handle on what you put in your mouth ….there will be no magic baby! Think about it: Even if you train at Nxt Level for an hour a day, every day, that leaves 161 hours in the week for you to sabotage your efforts.
- The Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 500 generations ago). These foods (fresh fruits, vegetables, lean meats, seafood, nuts and seeds) are high in beneficial nutrients such as soluable fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low glycemic carbohydrates.
- These nutrients that promote good health and are low in the foods and nutrients (refined sugars and grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems.
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By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases. thepaleodiet.com
Paleo Challenge: April 15 -May 15, 2010
Detailed shopping list of foods (includes do’s, don’ts, and in moderation)
Paleodiet.com (tremendous number of web resources linked here)