What Pablo Said

"Action is the foundational key to all success" -- Picasso

Resistance Training + Ketogenic Nutrition

Training:

I.

Jump Rope/JM/DROM

Headstand Practice

II.

Zercher Squats

III.

5 Rounds for time:

16 Deadlifts

8 DB Presses

16 Kettlebell Swings

8 Situps

Coaches Session:

Ring Work: Muscle-ups, Skin-the-cats, Back Levers

Sled Drags: 5 x 50m, various dragging methods

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Extremes

"Extreme hopes are born from extreme misery" -- Bertrand Russell

Corey Haim - RIP

Total Nutrition and Training from a true 'firebreather'

Training:

I.

Joint Mobility/Dynamic Range of Motion

we've been doing alot of side/lateral lunges lately

II.

Rings - Hang to Inversions

Bulgarian Split Squats

III.

20 Front Squats + 20 Air Squats + 20 Jump Squats(giant set, no rest)

IV.

10! Thrusters

Every set interspersed with 150m row

Coaches session:

5 x 3 Weighted Ring Dips

AMRAP 12:

8 Situps

8 Weighted Lunges

8 Handstand Pushups

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Danger and Play

"Man wants two things: danger and play. For that reason, he wants woman" -- Nietzsche

12 Step Program

Training

I.

Joint Mobility/Dynamic Range of Motion

II.

Muscle-up Practice

III.

Sled Drags

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Double Happy

Huge thanks to everyone for coming out to the Camas Open Olympic Weightlifting Meet. Along with our friends from Crossfit Fort Vancouver, Laura and Joel did a spectacular job representing on the platform. We can't express our appreciation enough for all the hard work by the Camas Weightlifting Club. Mark, Will, Bridget, Odin, and the whole team created a first class venue. We learned so much more about the sport and had a great time.

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Oly

"Talent finds its happiness in execution"--Goethe

Joel, above, practices for his first weightlifting meet.

Training

I.

DROM

II.

Pullups 3 x 8

III.

3(40/20)per:

Zercher Squats

Bradford Press

Row

Cossacks

Supermans

Back Ext.

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Sisu

"Intrinsic to Finland and its people, sisu is a form of stoic courage and unwavering perseverance in the face of long odds and hard challenges. It’s the kind of thing that allows a person to quietly set their will to complete just one more rep before setting down the barbell."--Sisu, Mikko Sallo, World's Fittest Man

Watch this to hear, again, just how vital proper hydration is to your health and performance. You should be drinking half your bodyweight in ounces each day minimum. If you aren't already, try it and feel the difference.

Training:

I.

Joint Mobility/DROM

Snatch Assistance Drills

II.

Press 5 x 3

Handstand Practice

III.

30 sec. on/off x 4 rds of each:

DB Plank Rows

Kettlebell Swings

Pushups

Front Squats -focus on acceleration

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Go Saints!

Taking advantage of the great weather by experimenting with the Litvinov Conversion. A big thanks to Bennett for the sled and Kent for being the lab rat.

Is training the 'abs' a waste of time?

Training:

I.

Joint Mobility/DROM

2min.(15/15) Air Squats/Planks

II.

Depth Jumps

III.

Front Squat - work up to a heavy single

IV.

Litvinov Workout:

3 rounds of:

8 Front Squats, rack or dump and immediately sprint away dragging sled x 40 yds.

rest ~3min. between sets

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