Archive for September, 2010

Working for the Weekend

Thought of the Day:

Of the changes that have most positively impacted my level of fitness and overall health, is ditching the notion of “working for the weekend”.  I used to eat clean and train hard throughout the week, only to go and party on weekends, eat junk, and not exercise.  I figured that since I hard worked so diligently during the week, I could “afford” to be lax on the weekends and still make progress.  Technically, I did make progress.  I was still miles away from when I would eat junk and not workout during the ENTIRE week, but I didn’t realize how much it was negatively affecting me until I made a commitment to start cleaning up my weekend act.  It hit me one day that the weekend hours account for almost half of the week!  That meant that while I thought I was doing everything right, I was only doing so for HALF THE TIME.  There’s nothing worse than coming into work on Monday and feeling like you are “back to square one”.  So, if you’re using the weekends to “cheat”, I recommend trying not to and seeing how you feel.  I’m by no means encouraging people to lock themselves in a room all weekend, but just do things in moderation.  Try to stick with healthy eating for the majority of the weekend.  Get some exercise outside.  Limit alcohol intake.  Get plenty of rest.

Reading for the Day:

If You Want to Age Gracefully, Don’t Eat This

Benefits Of Fasted Training



Section 1:

Warm Up: Sand Bag Drills 15 minutes

Strength: Work to 1RM Thruster

Stamina: 4 Rounds, not timed:  4 x Thruster @ 80% 1RM, 8 x Body Blast, Hip Mobility Drill

Section 2:

Work Capacity: Body Farmer – for time and un-partitioned with 20# vest:

800M Farmer’s Carry (2 x 70# KB), 100 Pull-ups, 200 Push-ups, 300 Squats, 800M Farmer’s Carry

Durability: 100 x 4-count flutter kicks.  100 x supine back extensions.  10 minutes yoga or stretch.

Crossfit: Rest Day

Crossfit Football:



Game Day

SWOD – Rest
DWOD – Rest

Bench 3×3 @ 90% of 1 RM (3-5 min rest)
Strict Chin Ups 3 x max reps (1 min rest)
Ring Dips 3 x max (1 min rest)
DWOD – Rest


On the minute…for 15 minutes.

2 Power Cleans

*Use a maximal weight. 75%-80% of 1 RM

Daily WOD:


Rest Day


Complete 10 rounds of:

Sprint 50 yard sprints

*Rest 30 seconds between sprints

Crossfit Endurance:

Strength and Conditioning WOD:

For Time.

Newport Beach Crippler:

30 Back Squats w/ 225lbs

1 mile Run

Endurance WOD:

3+ Hours After  CFE Strength & Conditioning WOD

Chose ONE of The Following Sports:

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!

Swim: Use pool or open water

Bike:  Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2:Row 20:10×8


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Thursday September 2

Non Functional Hypertrophy?

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