Friday

Warm up
OHS
Dips
Pull ups
Sit ups
GHD back ext

Skill- bench press

WOD
Five rounds of:
Max effort bench press (¾ body weight men/ ½ body weight women)
Rest as needed

Thursday

Warm up
2 minutes practice double unders
Tuck or L-hangs 30 seconds
Super rocks
OHS
Dips
Wall climbs

Skill

• Mobility- foam roll calves
• Double unders

WOD
“Annie”
Double unders & sit ups
50-40-30-20-10

Wednesday

Partner warm up

2 minutes double unders

MB chest pass

MB hip toss

MB wall ball

Skill- shoulder distraction elbow & lat stretch

WOD

Four rounds of:

1 minute max effort each movement

Burpees

Pull ups

KB strict press (R odd rounds/L even rounds)

Tuesday

Ira gives 100%

Warm up
400m run
Multi direction lung (forward touch/lateral/reverse)
KBS
Pull ups
Sit ups
Super rocks

Skill- pigeon with hip distraction & dead lift (build up to heavy double)

WOD
12 minute AMRAP
Dead lift ladder
2 dead lifts
Push ups 3-6-9-12-15-18-21-24…

Monday

Happy 34th birthday Coach

SIGN UP FOR THE 45 DAY PALEO CHALLENGE THIS WEEK!!!!!

Warm up

Jump rope 2 minutes

30 second hand stand hold

Lunge complex

Dynamic walk

Inch worm

Skill- mobility floss hamstring

Partner WOD

15 minute AMRAP

Run-Row tag

300m run

Row calories until partner returns

*Totals calories between both partners is your score*

45 Day Challenge

Remember to use this week to gather information, get a buddy or significant other, place wagers, get the "Everday Paleo" book, ask me questions, etc...


I'm giving you this week to do as much as you can to succeed...


Here are some helpful links:

• http://cfscceat.blogspot.com/
• http://paleoblocks.blogspot.com/
• http://thepaleodiet.blogspot.com/
• http://everydaypaleo.com/

Don’t just get fit — get CrossFit

SALISBURY — Cross what? CrossFit is a training program that focuses on 10 aspects of fitness: cardio, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.


Jimmy Barnett is the owner and head trainer at CrossFit Rowan. He started Crossfit training to prepare for the Firefighter Combat Challenge and hasn’t looked back since. CrossFit started 10 years ago and until recently you had to drive to Charlotte or Greensboro to train at a CrossFit gym. Now Rowan County residents have their own CrossFit.
What’s involved in a typical session? A combination of cardiovascular, body weight movements and weight training.
“Functional movements are the basis of all CrossFit exercises,” Barnett said.
So you won’t find machines in his gym.


“CrossFit training can improve an Olympic athlete’s performance, or a soldier’s work capacity in the field. But this is not just for high level athletes, it can improve an older person’s mobility around the house. If you can get up and walk in the door, we can give you a workout,” Barnett said.


In the past three years, CrossFit has grown to 3,000 gyms in 16 countries. In the Charlotte area, there are over a dozen.
CrossFit training methods have been adopted by college and athletic teams as well as the military, firefighters and law enforcement.


There’s even an outlet for people who want to compete: the Crossfit Games have become an international event. Regional games are offered as well. Barnett competed in the Carolina Crossfit Mountain Games recently in Flat Rock, placing fifth overall for the day after five events.
Anson Castelvecchi said he started training at CrossFit about a month ago.
“I have been impressed with it. This training has helped with my endurance and has been a good thing for me as a strongman competitor,” he said.


He plans to start teaching a strongman/strongwoman basics class for those who want to incorporate items such as atlas stones, big tire flips and farmer’s walk into their routine, but don’t necessarily want to compete.
CrossFit Rowan is near Catawba College, across the street from the College Barber Shop, at 105 W. Corriher Ave. Child care is available. 


For a free workout, call Jimmy Barnett at 704-223-9062 or email jimmy@crossfitrowan.com or find them on Facebook.

Fittest Man and Woman on Earth Crowned at the 2011 Reebok|CrossFit Games

Athletes from all over the world competed for the titles and a piece of the $1 million prize purse

CARSON, Calif., Aug 01, 2011 (BUSINESS WIRE) -- After four months of competition, Rich Froning Jr. has been named the Fittest Man on Earth(TM) and Annie Thorisdottir has been named The Fittest Woman on Earth(TM) at the 2011 Reebok|CrossFit Games. Froning Jr, from Cookeville, Tennessee, USA, and Thorisdottir, from Kopavogur, Iceland, earned their titles after beating the 50 male and female finalists from the initial field of 27,000 competitors over the course of ten workouts at the Reebok|CrossFit Games, which took place from July 29-31 at the Home Depot Center in Carson, California. In addition to the title, both athletes won $250,000.

This year's competition, the fifth annual CrossFit Games and the first in which Reebok was the title sponsor, challenged the athletes to push both their bodies and their minds to the limit. The winning athletes proved their physical fitness by achieving the highest total score in a total of 10 events which featured a combination of tasks including swimming, running, rowing, biking, performing Olympic lifts, climbing ropes, completing gymnastic movements throwing softballs, and moving large loads long distances quickly. In addition to the workouts, athletes were tested time and again mentally; in most cases, they had only an hour to prepare for each workout, and sometimes they had only two minutes to rest after one workout before starting the next one.

Froning Jr. and Thorisdottir found the road to victory by securing first place finishes in three of the ten events. For both athletes, this year's success is especially sweet because it followed runner-up finishes in 2010. In fact, Froning Jr. said, "My goal coming into this event was to show that last year wasn't a fluke." Thorisdottir said, "I kept focusing on trying to win the title, and I'm just so happy. I haven't even thought about what I would do with the money!"

45 day Challenge RULES!

Here we go folks!  The first AMRAP Fitness Paleo challenge of the year. 

Are you ready to achieve your goal?

Think of this as not a “DIET”, but a sustainable, healthy way of living. If done correctly, this is guaranteed to change your life. Really – it will. You will lose weight. You will gain lean muscle. You will look better. You will be stronger. You will be faster. You will be happier! Trust me...

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).

 

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.

3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

6. Do not drink alcohol, in any form, sorry.

7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead.  (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)

Good luck! Try to get a buddy or significant other to join you & make it fun!

Ray

Friday, Friday, Friday

Ira & Barry

Dynamic walk
Inch worm
Walking Sampson
Broad jumps

Skill- hip distraction with rotation

Tabata the following:

·         Box jumps

·         Sit ups

·         Ring push ups

·         Pull ups

Thursday, Thursday, Thursday

400m run
Partner jump overs
Partner push ups
Partner sit ups

Skill- mobility shoulder distraction bully/ floss hamstring

Partner WOD
7 rounds of Wall ball & run tag:
Partner #1 runs 200m
Partner #2 max effort wall ball
Tag and switch
Add reps after each round (1 minute 30 seconds rest)

Wednesday, Wednesday, Wednesday

Warm up

2 minutes practice double unders

V-ups

Tucks

Hollow rocks

Walking Sampson

Skill- Strict press

WOD

Three rounds for time:

Strict press 5 reps

Double unders 75

Toes to bar 30

Tuesday, Tuesday, Tuesday

CrossFit is for anyone!!!

Warm up

Jump rope 2 minutes

Inversion to skin the cat

Wall climbs

GHD back ext

V-ups

Skill- Shoulder distraction/ bully & elbow

WOD

“Nicole”

20 minute AMRAP

400m run

Max effort pull ups

Monday, Monday, Monday

Warm up

Partner T-jump/ crawl

Jump the stick

Skill

• Mobility- rack stretch
• C & J

WOD

“Grace”

Fro time:

30 reps clean & Jerk

The Aesthetic Goal Conundrum

To be perfectly honest, the following observations might not lead you to a life altering epiphany. But maybe they will. I don’t really have any direct answers this time. Just a view from different angle that may help you find your own answers.


I would like to make it clear that from here forward I am only speculating and sharing my professional experience. I am in no way implying that my speculations apply to everyone, and maybe not even the majority.


I noticed something very interesting when Sarah and Chrissy brought their Paleo Talk Seminar to my gym. They both showed us pictures of what they looked like before paleo nutrition and proper exercise, and both of them went into detail about how miserable they were at that time. We could all easily make comparisons between the women in the pictures and the women standing before us. The aesthetic transformations were astounding and they both look amazing today, but that part went unmentioned. Neither Sarah or Chrissy ever said they didn’t like the way they looked, only that they couldn’t stand the way they felt. Hmmm. Like I said, very interesting.


Throughout my career, the biggest changes in physical appearance have more often than not been achieved by those without aesthetic goals. Furthermore, clients who are the most driven by aesthetic goals alone, sometimes to the point of desperation, are usually those who struggle the most. It’s a frustrating paradox for both client and trainer alike. I have some tenuous theories, but no definitive solutions.

Pose Running Slow Motion

Firefighters race SUPs for Olympics

By LAYLAN CONNELLY / THE ORANGE COUNTY REGISTER

There's the softball games, and the basketball. There are surf competitions, and Crossfit games. There's even dart and poker matches.

The Firefighter Summer Olympics – which have been going on for more than three decades – are being hosted this week by Newport Beach. The intense six-day event has firefighters from around the state vying for bragging rights.

Huntington Beach firefighter Grant Currie, fourth from left, and son Shane are off to a good start. They follow fellow HB firefighter Dane Morrissey, left, who won with a time of 18:47. Firefighters compete in a 1.75 mile SUP (stand-up paddleboard) race during the California Firefighters Summer Olympics held at Newport Dunes.

CINDY YAMANAKA, THE ORANGE COUNTY REGISTER

MORE PHOTOS »

ADVERTISEMENT

On Wednesday afternoon, about two dozen firefighters competed in the newly added Stand Up Paddle races, with a 3.5-mile race, a 1.75-mile race, and a four-person relay starting from the Newport Dunes with the courses set in the Newport Back Bay. The gloomy morning weather made way for sunny skies as the races started, with winds challenging the competitors.

Huntington Beach firefighter Dane Morrissey was the first to finish the 3.5-mile race, with a time of 35 minutes and 43 seconds. Following him was Seth Springer from Los Angeles City Fire Department, and third place went to Lance Erickson of the Anaheim Fire Department.

"It was a fun course, on a beautiful day," said Morrissey, who has been racing for about a year and a half. "The sport is growing so much, it's great to see it recognized in the Firefighter Olympics."

Newport Beach Firefighter Nic Lucas helped organize this race, enlisting help from the Newport Aquatics Center and Paddle Surf Warehouse, which helped supply loaner race boards for those who didn't own one.

"Here in Orange County, water sports are huge for us,'' Lucas said. "Stand Up Paddle has been taking off – it is a great way to get out and add another dynamic to your outside workout."

The Firefighter Olympics rotate between Northern and Southern California each year, and departments bid on hosting the event. No taxpayer money is used for the Olympics, and all firefighters take time off for the event.

With about 4,000 people coming in town for the event, it helps the local economy with hotels selling out, Lucas said.

"You see a lot of families come out, it becomes their family vacation," he said.

The Firefighter Olympics started Sunday and continue through Friday. More info:www.firefighterolympics.org

Contact the writer: lconnelly@ocregister.com

45 day challenge?

45 day Paleo challenge!!!!

I challenge everyone to a SRTICT  45 Paleo Challenge... It will begin Monday October 3rd 2011... this will give you 2 weeks to gather information as well as ask question on the challenge.... Remember, The blog contains tons of information on past Paleo challenges.... Search through past posts...

You do not have to train with me to enter... Thus opening up the doors to everyone!!!

There will only be 2 winners... One male & one female... Photos must be submitted by Friday September 30th 2011 in order to be a winner... 

Winners will be awarded one month of unlimited training.

Good Luck & have a great week!

Contact me with questions 

Ray
AMRAPFitness@hotmail.com 

Friday

Garry & V

Partner warm up
MB chest passes
MB hip passes
Wall ball (ping pong singles)
MB sit up exchange

Skill
Mobility- hip distraction/hip rotations

Partner WOD
Five ping pong sets of:
200m sprints
Row 10 calories
10 burpees

Thursday

 

Tug of war

Warm up
400m run
Push up complex
Hollow rock
V-ups
Sit ups
Tucks
Knees to elbows

Skill
Mobility- shoulder distraction bully stretch

WOD
For time:
21-18-15-12-9-6-3
Ring dips
KB snatch

Child Bodybuilding: How Jacked Is Your Kid?

Macho pageant dads and ambitious trainers are turning children's strength training into a real industry

By Eric Spitznagel

Unlike most 7-year-olds, Giuliano Stroe spends much of his playtime in his family’s Ciuresti (Romania) gym, lifting weights and toning his muscle-ripped prepubescent body. In one workout video recently posted on his popular YouTube (GOOG) page—Stroe’s videos have been viewed 13 million times—Giuliano benchpresses twice his body weight, flexes his biceps, and then growls at the camera like a cherubic Hulk Hogan. The boy owns Guinness World Records for (1) the shortest amount of time to walk 10 meters on one’s hands with a medicine ball between one’s legs and (2) the number of “air push-ups”—which are like normal push-ups except much harder, since one’s feet aren’t allowed to touch the ground. Stroe completed 20 without breaking a sweat.

Iulian Stroe claims his son became obsessed with strength training as a 2-year-old, if not earlier. “He has been going to the gym with me ever since he was born,” Iulian told the Austrian Times online newspaper last year. The hard work is paying off; Iulian recently announced that Tokyo-based Fuji Television Network paid him €1,000 (roughly $1,400) for a 30-second clip of his son in action. He declined to speak to Bloomberg Businessweek because, he says, he only does TV interviews now.

Wednesday

John Glauda 1st place

Warm up
Squat thrusts
Ring pull ups
Sit ups
GHD back ext
Dips
OH lunges

Skill
Mobility- hip distraction floss the hamstring

WOD
Four rounds of 1 minute max effort:
Toes to bar
Sand bag squats
Burpees
Rest 2 minutes and record scores

CROSSFIT 516 PROMO "I CROSSFIT BECAUSE"

Visit sicfit.com for more videos

Tuesday

Warm up

400m run

Open hips

Walking Sampson

Dynamic walk

Inch worm

Pull ups

V-ups

Skill

Power snatch

WOD

15 minute AMRAP

Power snatch, 7 reps

200m

**No bar burpees until one is available**

Monday

Warm up

Jump rope 2 minutes

Dips

Sit ups

GHD back ext

OHS

Wall climbs

Skill

Mobility- shoulder distraction

WOD

“Angie”

100 pull ups

100 push ups

100 sit ups

100 air squats

9/11 Tribute - 10 years

9/11 Heroes Run - Honor the Fallen

US Army Bans Vibram Five Fingers

U.S. Army Outlaws Vibram Five Fingers

Here is the policy that an anonymous source posted:

1. Situation. The popularity of Vibram Five Fingers (VFF) and other minimalist footwear for use as running footwear has reportedly skyrocketed in the past 12-18 months in both civilian and military populations due in large part to word-of-mouth promotion by advocates of barefoot/minimalist running, and effective marketing by Vibram and other footwear companies. 


Additionally, anecdotal information provided in various publications and/or web sites has suggested that barefoot and/or minimalist running is biometrically more sound than shod running. The sudden increase in the use of minimalist running shoes has prompted the United States Army Physical Fitness School (USAPFS ) to provide additional guidance as to the definition of “commercial running shoes” referenced in AR 670-1 paragraph 14-3, dated 03FEB2005. This interim guidance which is offered in accordance with AR 670-1, Paragraph 14-3 states that; “Commanders may authorize the wear of commercial running shoes with the PFU and IPFU. Commercial running shoes do not include mininalmist shoes, light weight track/road racing flats, racing spikes, toe shoes, or shoes that simulate barefoot running. Commanders and leaders at all levels will comply with AR 670-1, Paragraph 14-3.”

2. Mission. Effective upon receipt, all BOLC B and WOBC schools will update policy memorandums to reflect this interim guidance, and brief all students and cadre of the new change. This guidance will also be integrated into command briefs and/or policy letters for incoming students until such time as DCG IMT warrants guidance is no longer necessary.

Though I cannot attest to the accuracy of this information, it doesn;t seem like a hoax. Here is what the tipster reported when pressed.

You read it correctly. To further clarify though - this policy only affects TRADOC (Training & Doctrine Command) which is where all Soldiers attend basic training and officer basic courses. However, the tone of the policy indicates that an Army-wide policy is forthcoming banning ALL "minimalist" shoes. 

What is your reaction?

Dr Sha

August Training

Improve your endurance by getting stronger

Posted by Anthony Roberts in Featured Articles, Other | 0 comments

Jul 6, 2011

Having spent a few very good years as head rugby coach at a federal military college (with a national DI ranking of 13), I have some strong opinions on endurance training for athletes. In short, you need to have just enough endurance to play your sport at (as near) full speed as possible for the duration of a game or match. That’s it. As a coach I never had my players run more than a couple of laps during training (total) – we never did any conditioning that didn’t look like a game situation. Put another way, if you’re a football player, you don’t need to ever run a single continuous mile in training – because you don’t ever run a mile on the field. For rugby league players, who typically run about 5 kilometers in an 80 minute game, running long distances is equally stupid (most people can walk 5km in 80 minutes).

Police who run a mile in training aren’t doing themselves any favors, and they’d probably get better carryover from some sprint work. I’d rather be a fast sprinter and catch a criminal within the first 50m than have a ton of endurance and try to leg it out over a mile. When’s the last time you saw a guy on COPSchase a crackhead on foot for a mile? (I’d also like to point out the fact that the cameramen, who follow the officers whilst carrying a microphone boom, a camera, and full video gear, are easily able to keep up  – if not outrun them).

The weight room prescription for my athletes was to take 3 exercises that looked like the 3 movements that the individual player performed most frequently on the field, and then applying a Westside template to those movements as if they were the three traditional powerlifts. In other words, we tried to hit PRs in those lifts and assistance work was combined with speed and max effort work to drive those three lifts up. The kids got stronger at the stuff they did on the field, and as a result, their endurance went up.  Assistance work for something like a deadlift could be anything from kettlebell swings to tire flips. Pretty simple. But when you’re strong, you use less energy to perform the same tasks as someone weaker than you – meaning they’ll tire out before you, even if your endurance is basically the same. And because our training resembled our playing (as closely as possible), the carryover was nearly 100%. So yeah, wingers still had to run as fast as possible and forwards still spent the majority of their time banging into each other.