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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1RMs

"Strength is the ability to break a chocolate bar into four pieces...and then eat only one(or none) of those pieces" -- Judith Viorst

Gluten: What you don't know might kill you

17 Reasons You're NOT Losing Weight

Training:

I.

Joint Mobility/Dynamic Range of Motion

Agility Ladder

II.

Front Squat 5-3-1

III.

1 Attempt to break the C2 500m Row World Record

Women's WR time = 1:26

Men's WR time = 1:13

Karen set the bar rowing 370m in the WR timelimit while Ben pulled 413m for the guys! Strong efforts from everyone on a short but brutal experience.

IV.

AMRAP x 3 min. on/2 off x 3-4 cycles of:

Pullups

Pushups

Situps

Back Extensions

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"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top." - Herb Elliott

"Nothing will work unless you do." - John Wooden

The Novice Effect

Training:

I.

Joint Mobility

DROM 3x 15/10 of Step-ups/Groiners/Lunges

II.

Back Squat 5 x 5

III.

1/2 Michael:

3 rds. 400m sprint/25 Back Extensions/25 Situps

Coaches session: Fran Variant

AMRAP in 3 min./Rest 3min/3 cycles of:

5 Front Squat/5 Push Press/5 Pullups

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"You only ever grow as a human being if you're outside your comfort zone" -- Percy Cerutty

"Get comfortable with uncomfortable" -- OPT

Ten Best Foods You're (Not?)Eating:

1) Beets

2) Cabbage

3) Swiss Chard

4) Cinnamon

5) Pomegranate Juice

6) Plums

7) Pumpkin Seeds

8) Turmeric

9) Sardines

10)Pumpkin

11)Blueberries; bonus

Training:

I.

JM/DROM

3(30/10) Row, Back Ext., Situp, Plank, Groiners

II.

Overhead Squat 3 x 15

III.

Teams, one works at a time

100 Pullups

100 Burpees

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Fun With Math

"Not every difficult and dangerous thing is suitable for training, but only that which is conducive to success in achieving the object of our effort." --Epictetus

Training:

I.

Joint Mobility/DROM Drills

Agility Ladder

II.

"Death by 10m" --program design by BMack

Sprint 10m in minute 1, 20m/min. 2, etc.. adding 10m each minute until you can't beat the start of the next minute. It was amazing how quickly the mood changed from "Is this it?" to "OMG this sucks!"

III.

"That new mainpage WOD":

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round. In any case, stay moving for at least 12 minutes.

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20/10 Are you in?

"I got heart, atomic style, I make it look easy..." -- Thunder Kiss '65

2010, Year of the Tabata(aren't they all;) The crew has hit the new year running, literally. Congrats on all those 400m run PR's this weekend! About 40% of our 400m route is on an incline and it was windy so those efforts were double-tuff.

Although we were already working hard, yearly resolutions were still made concerning a renewed commitment to nutrition. Results are already happening with several of the crew reporting as much as a 4lbs. weight loss since o1/01. What does the rest of the year hold? You ain't seen nothin' yet...

Training:

I.

Joint Mobility/DROM

(30/30)3 --30 seconds of work/30 seconds rest or alt. movement x 3 rounds:

A1) Row

A2) 8 pt. shoulder sequence + step-ups

A3) Groiners + Back Extensions

A4) Overhead Lunges + Situps

II.

Back Squat 5 x 5

III.

5 Rounds for time:

9 Box Jumps

9 Push Press

9 Pullups

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