12/31/14-G/W/M2

As Many Rounds as Possible- 20 minutes

10 Push Ups
20- 25lbs handing kettlebell snatches (10 each arm)
Sprint 100 Meters

12/30/14-W/M3

5 Rounds for time:

10 Hanging Cleans @80% PR

15- 35lbs Kettlebell swings

Run 500 Meters

12/29/14-G3

Practice for 15 minutes

Kipping Pull Ups

12/28/14

Rest Day

12/27/14-W3

New PR Day- 3,2,2,2,1,1,1,1,1

Overhead Presses

12/26/14-M/G3

5 rounds for time:

Row 500 Meters
10 Pull Ups
50 Double Unders
10 Push Ups

12/25/14

Got a Christmas present for you today-  Rest Day.

Merry Christmas

12/24/14-M/G/W2

As Many Rounds as Possible- 20 minutes

Run 200 Meters
10 Dips
15 Wall Ball Shots

12/23/14-G/M2

5 rounds for time:

10- 24 inch box jumps
15 pull ups
20 sit ups
25 walking lunges
Row 100 Meters

12/22/14-M3

Swim 1.25k

50- 25 meter laps or 25- 50 meter laps depending on pool length

12-20/21-14

Rest Days

12/19/14-G2

Practice for 15 minutes

Walking Handstands

12/18/14-W/M2

5 rounds:

10 Front Squats @ 70% PR
Row 250 Meters
10 Overhead Presses @ 80% PR
Row 250 Meters

12/17/14-W/M/G1

As Many Rounds as Possible- 20 minutes

20-25lbs kettlebell swings
Run 100 Meters
10 Hanging Cleans @ 50% PR
10 Push Ups

12/16/14-M/G2

5 rounds:

Bike 800 Meters
15 air squats
30 double unders
15 push ups

12/15/14-W2

New PR day- 3,2,2,2,1,1,1,1,1

Cleans

12-13/14-14

Rest Days

12/12/14-M2

20k Bike Ride

12/11/14-G/W1

5 rounds for time:

10 dips
20 walking lunges
25 sit ups
10 hanging cleans @ 80% PR

12/10/14-G/W/M1

I've decided to shorten the post on most days to maybe a few words and the workout routine.  So today.

As Many Rounds as Possible- 20 Minutes:

10 pull ups

25- 25lbs kettlebell swings

50 double unders

12/9/14- W/M1

I'm certain that you, much like I first did, find that the gymnastic moves are a little harder than you thought they might be.  I kept thinking back to my youth, wondering how was it so easy to do a handstand back then and not now.  Today we are back to work.

5 rounds for time:

10 Hanging cleans @ 80% PR

Run 400 Meters

10- 35 lbs kettlebell swings

Run 400 Meters

12/8/14-G1

Welcome back.  Hope that you enjoyed the rest days.  I know that I always do.  Today we will be starting the week practicing a gymnastic move.  

Handstands- Practice for 15 minutes

Rest Day

Rest Day

12/5/14-W1

Personal Record Benchmark Day.  Welcome to the first of many to come.  

Remember:

• Figure out 90% of previous personal record.  This is the starting weight on the bar
• Take 20% of previous personal record and divide it by 8.  This is the weight you add to each subsequent set

You will be doing 9 sets overall with the reps being 3,2,2,2,1,1,1,1,1

Don't worry if you can't continue to add the prescribed weight each set.  Push yourself to keep adding weight until it is just to heavy to do just one more rep.  

Today's weighted exercise is: 

Deadlifts- 3,2,2,2,1,1,1,1,1

12/4/14-M/G1

Complete the task.  Today's workout is

5 Rounds

Row 500 Meters

10 Walking Lunges

Row 500 Meters

10 Dips

12/3/14- M/G/W1

Well here we are again.  Great job.  Today we will complete as many rounds as possible in 20 minutes.

30 double unders

15 chest to floor push ups

15 35lbs kettlebell swings

**Remember- if you don't have kettlebells you can use dumbbells instead.  

12/2/14- G/M1

Congratulations on returning for the second workout.  Hopefully you are not too sore from that run.  Don't forget, that was a benchmark measure run and you should have recorded the time it took you to complete it.  

For today, we will be completing 

5 rounds for time:
10 pull ups
15 dips
500 meter row
20 walking lunges
25 sit ups

12/1/14- M1

Welcome to a new beginning.  Today's workout will be:

 5K Run for time

Don't forget to record your time.  In fact, share it here also.  

Program Start

Now that we have worked through the fundamentals of the exercises and practiced our form it is time to start looking at beginning our training.  Each day there will be a new workout posted on the home page.  Its not a novel concept by any means.  The Crossfit site also does this, and as I have stated from the beginning, this program is modeled after Crossfit.  However, what the difference between this program and theirs is that we will not be incorporating all the 'crazier' workout routines trying to keep it simple for the person that is not an elite athlete and wants a well rounded physical fitness and healthier lifestyle.  

The workouts will continue for 5 consecutive days, with a new one each day, starting on Mondays and taking the weekend off to enjoy a rest or do whichever weekend activities of your choice.  If you are unable to workout on any particular days make sure to make up that workout on one of the rest days on the weekend.

Until then, enjoy the weekend and see you on Monday

W/M6

11/26/14

Got a workout in yesterday and wow, 150 situps sure does make the core sore the next day.  I'm at a different phase of the program so you will get there also.   Today practice the same moves for the week.  When you're done practicing. Do 5 rounds, as quickly as you can, of:

10 pull ups,
15 push ups
15 sit ups
10 air squats

11/25/14

Wow.  It's been one of those days.  I normally workout around noon but before I knew it today it was 4 o'clock and I had meetings until 6:30.  Got home to eat and here it is 8:15 and it doesn't look like a workout is gonna happen.  Oh well, I still have tomorrow and the weekend. Looks like only one rest day this week

I know yesterday's workouts were probably challenging so today just swim 500 meters, bike 5k or run 1k.  As quickly as you can but you only need to do one exercise.

Session Four- Free Form

These exercises take us into the more advanced moves.  The Clean and the Snatch are Olympic weightlifting moves that require more advanced coordination and body motion control.  If you take your time to develop the proper form you will find that these are some of the most powerful weightlifting moves you will even do, however they will also be some of the most difficult to do as we begin to add weight.


Clean- With the bar on the floor, the start of the clean is pure strength to get the bar moving but quickly transitions into explosive movements pulling the bar up to the shoulders.  You absolutely need to watch the coaching videos on the exercise tutorial page.  The hardest part of the clean, and the snatch for that matter, is recognizing when and how to squat under the bar.   For the clean you need to catch the bar on your shoulder cradle.  Once stabilized, this becomes a front squat from here.


Snatch- Much like the Clean, the snatch is an explosive weightlifting move that ends with an Overhead Squat.  Unlike the Clean, the catch does not rest on the should cradle.  The bar moves completely overhead in one powerful move, from the ground to overhead.  Again, watch the exercise tutorial page to get the proper form.  Its all about explosive moments, should flexibility and core, core, and core to stabilize the movement.  You should practice squatting under the bar and then push up to an upright stance while holding the bar overhead.

* a note on the clean and snatch- if the complete movements are difficult to coordinate you should start from a hanging position on both and practice from there.  Remember, take your time to master these.  They are the most challenging movements you will encounter.


Sumo Deadlift High Pull- Abbreviated as SDHP is not a very technical movement but as you will see is a very physical movement.  Key points to doing a good SDHP is that once the bar is pulled up under the chin make sure your elbows are pointed up and outward toward the ends of the bar.  Just like any other squatting motion, make sure that you keep your back straight in a neutral position with a mild curvature to the lower back.

11/22/14

Got talked into an extra workout today.   We did a 1.3 mile run but stopped to do some body weight exercises every so often.  We did 10 tractor tire flips, 40 air squats, 10 up hill walking lunges, 30 hanging knees to elbows, 20 pull ups, 20 push ups, 20 sit ups and 20 back extensions.  Not bad for 24 minutes of work.  Fit for life, no matter what challenges your are presented with.

11/21/14

I'm gonna go for a 5k run today, what do you plan on doing?

11/20/14

How about we work on some intervals again this week and get outside for a change?  Sprint, as hard as you can each time, :40 seconds sprints and then walk for the next :20 seconds.  Do this 10 times and your done for the day.  Unless you still got it in you, then do 5 rounds of 30 air squats and 15 push ups.  Get out and enjoy great outdoors.

11/19/14

Continue to practice the exercises for this week.  Do 3 sets of 10 as quickly as you can.

11/18/14

Sorry for the late post everyone.  I have been really busy working on journal articles that I hope to get published and forgot to post.  Hope that  yesterdays workouts were easy enough for you.  They are tiring but not super technical.  Today, go for a 1 mile trying to complete it faster then last week's time.

Session Three- Form is a four letter word

Box Jumps- Box jumps are not that hard per se but there are two key points .  Keep your feet together pressing your ankles into each other.  This combines the power of both legs so that you can get back onto the box efficiently.   The second key point is rather than starting from the ground, the starting position should be from on top of the box.  Efficiency of the box jump comes from dropping off of the box and bounding straight back up onto the box.  Finally, for higher box jumps, learning to pull your knees quickly up into your chest so that your feet are high enough to get on top of higher box heights.


Dips- If this is new to your then good, if not then listen up closely.  The dip is a great exercise for shoulder and chest development.  You should have a slight forward lean when performing dips. If you are performing your dips from an upright position you are not necessarily doing them wrong but you are isolating your triceps more so than your chest, shoulder and triceps.  You must remember that this program will not use isolation movements at all.  We will be using multi-planar, multi-joint movements to develop muscles groups that work together rather than single muscle areas.


Thrusters- combining the front squat with the overhead press are the basic elements of the thruster.  Much like the wallball shot, the thruster should be performed as a continuos movement.  As you rise from the squat position you should begin to push the bar overhead using the momentum generated from standing upright.  And just as the wallball shots again, when you lower the bar back toward the shoulder cradle, you should also be moving back into the squat position.

11/14/14

Ok, just today's workout left and like usual, you got the weekend off.  Continue to work on form today.  When you done working on form, do 3 rounds of:

10- air squats
10- overhead presses with just the barbell (or whatever weight you feel comfortable with).
10- kettlebell swings with a 15 lbs kettlebell or dumbell.

Do this workout a fast as you can without breaking good form.

11/13/14

Next we are gonna work on some different interval training.   You will run a mile but in 1/4 mile increments.  Once you have run 1/4th of a mile, stop and do 15 air squats.  Repeat this 4 times.  For a total of 1 mile and 60 air squats.

11/12/14

Hope you enjoyed the bike ride.  If your not used to riding a bike you will mostly likely have a little saddle soreness tomorrow.  No rest for the weary tough.  Continue to work on form for the exercises of the week.

11/11/14- Happy Singles Day

What did you think of those overhead squats.  Not as easy as they first seem!  Continue to practice the prescribed exercises for the week.  Finish up the day with a quick 5k bike ride.

Session Two- Form before Fame

Welcome back, let's get right to it.  This week practice these moves for form. 

Overhead Press- Key issues with overhead presses are that you are not leaning back as you press the bar over your head.  In doing so, you are arching your lower back putting undo pressure on your lower back and pushing more with your pectoral (chest) muscles than your should muscles, which are what the overhead press targets.  Additionally, another form issue with the overhead press is that once pushed overhead, the bar is still positioned toward the anterior (front) of the body.  In the full extension, your arms should be straight overhead and your elbows are next to your ears.  You will need to develop the motion that your head will have to travel in order to get it out of the way quickly for heavier lifts.  You will lean your HEAD ONLY back just a bit to clear the bar overhead.  Once the bar is cleared, stick your head back between your arms until your elbows are positioned next to your ears.


Kettlebell Swing- Issues with the kettlebell develop around the coordination of  the movements.  You should not be attempting to "lift" the kettlebell out in front of your body or overhead.  Rather, a strong hip thrust out of the squat position will created the kinetic energy needed for the kettlebell to float almost the entire way up.  Once moving into the downward (recovery squat position with kettlebell between legs), you must control the kettlebell into the recovery position by engaging your shoulder muscles to lower it.  Finally, do not allow your body to collapse with a rounded back as your recover into the squat position.  Engage your core to resist this natural tendency keeping your back in the neutral position with a slight curvature of the lower back.  Drive with the hips, control with core and shoulders.  Just keep thinking this as you practice the movement.


Wallball Shot- The wallball shot, I think, is a variation of the kettlebell swing and overhead press.  That is why we work on them the same day as the others.  The tendency of this movement is to work the two component sequentially rather than consecutively.  The two parts are the squat and throw.  However, you should be simultaneously pressing the weight overhead as your come out of the squat position up to standing.  Once up, and the ball has completely left your hands, you will begin a new squat, catching the ball as it falls back into your hands.  What you do not want to do is come out of your squat position and then throw the ball overhead.  Additionally, you do not want to wait to catch the ball before returning into your squat position.  The idea is to use the upward momentum to propel the ball higher and the downward momentum of the ball to add shock to the muscles used in controlling your downward squat.


Overhead Squat- Just like the front squat, the overhead squat is very challenging.  Wait, stop reading for a minute and digest this.  They are VERY CHALLENGING.  The overhead squat is the one exercise that I still struggle to increase the weight on the bar significantly.  Shoulder flexibility and core are the keys to progressing with the overhead squat.  Once you have the bar overhead, take your time to move into the squat position without leaning forward or allowing the bar to move in front of the your head.  The bar should be locked where the elbows are behind the head now, hence the need for shoulder flexibility.  Stick with these.  They are hard but once you are able to get the first few, even with just a broomstick, you will begin to understand the correct form that will be required.

Digging the Hole

Hope that you enjoyed your day off.  I literally dug a hole today.  Just like I mentioned in the Program Overview page, being fit for whatever life throws at you is our goal.  Major yard project this weekend.  Take a look.

11/7/14

How'd you like that quick workout?  You can't beat a quick interval workout to get the heart rate up.  Interval training is a great way to increase your metabolic conditioning quickly.  The next workout we will continue to practice our form.  Practice the same moves again making sure you have good form.  When you get into your squat position, try to get nice and deep today.  Preferably get deep enough into a position that I call butt to ankles.  Hold your deepest squat position for 20-30 seconds to work on your flexibility.  Once you are done practicing, do 3 sets of each exercise at 10 reps just like the other day.

Once you are done with this, you've got the weekend off.  Enjoy just relaxing or if you want do an activity of your choice.  Whatever it is you plan to do, enjoy it.  

See you on Monday,

D

11/6/14

Morning All-

Sorry for the late post but the website was not working last night.  Hope your well rested and ready for the day.  Today we will begin working on some interval training.  After a good warm-up you will sprint 30 seconds and then walk for 30 seconds more.  Do this 10 times for a quick ten minute workout.  Walk at least 1/2 miles to cool down.

Enjoy and see you tomorrow.

11/5/14

What a way to start an exercise program!  If you were able to run the entire mile, that is great.  If you had to walk some parts that is also great.  We'll get to the point where one mile is a breeze. Tomorrow you need to get back at practicing your form on the exercises prescribed for this week.  However, once you have practiced for a while go ahead and do about three sets of ten for each exercise.  Remember though, no weights just yet.

11/4/14

I hope today's practice session found you not needing much help.  If it did not to worry.  Practice makes perfect.

Tomorrow you should go out for a one mile run.  If you struggle to run an entire mile it's ok to run and walk it.  However, you should be pushing yourself to run as much of it as possible though.

Good luck and talk to you more tomorrow.

Session One- Form is the word.

In order to prepare for this program it is essential that you learn correct form while performing the exercises.  Therefore the first few weeks will be dedicated to this end.



Squats- (without weight, these are called air squats). practice until your are sure that you are maintaining good form.  Make sure that your back is straight, your head is up, and you are squatting until your butt is just below your knees.  While in a good squat,  you should be able to lift your toes off the floor.  If you cannot lift your toes, you are not sitting back far enough into your squat position.  If you lack the flexibility to get your butt below your knees you will need to spend more time each day stretching and getting into this position.   The most common limitations are ankle and hip flexibility with some issues of hamstring and lower back tightness.  This is OK, we are going to work through these issues and get you prepared to begin the program full force.

Bent over Rows- again without weights.  I would recommend that you start out with a PVC pipe about 5 feet in length or a broomstick, whatever you have available, to get use to the form.  This exercise can be stressful on the lower back.  DON'T BE AFRAID.  Once you have developed great form this exercise is great for, not only the mid and upper back and biceps, but great for lower back and core strength.  While in the bent over position, your core must be absolutely tight.

Deadlifts-  Ya you guessed it, without weight.  Again, get a PVC pipe or broomstick and practice these until you are sure you have good form.  You must make sure that your core is tight all the way through the movement.

Front Squat- Unlike the traditional back squat, front squats pose a rather different challenge to the first timer.  You absolutely will not be able to squat the same weight that you would with a back squat.  The reason is, the front squat, and the position of the bar, naturally causes you to be pulled forward onto your toes and further if you are not careful.  Your tendency will be to compensate by losing your squat form and round your back.  The key to a successful front squat is not in the power of your legs but is found in the stability of your core.  When doing a front squat, lock the core as tight as you can and push up, through your heels, into a upright standing position.


Form is SO important because as we add weight, form usually suffers once you become tired.  If you are not familiar with what good form feels like or looks like, once weight is added you will not be conscientious about being safe and preventing injury.

***Special Note- At this point, it is worth mentioning, that when I say "GOOD FORM', I mean that you are being honest with yourself about your form.  Rushing through the learning portion of the program may result in you being injured or too sore to continue.

Exercise Tutorials Posted

Just finished the exercise tutorial page.  Stop by to watch the videos.

Program Overview Page

I just finished and published the program overview page.  Stop by and check it out.