April 11, 2009

Run 1 mile

Perform 5 sets of the following superset. Rest as little as possible.

Back Xtn 15 reps/Hang from bar and bring knees to elbows slowly 15 reps

50 Thrusters from 10" box with dumbbells. Don't stop or pause; pump them out. Go as heavy as you can!

2001-0605

"Without danger you cannot get beyond danger."

-George Herbert

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Here's an interview with Dr. Winett on, you guessed it, H.I.T.

http://www.i-a-r-t.com/articles/winettinterview.html

April 10, 2009

Row 250 meters

Powerclean (1/3, 1/2, or 1/1 body weight) 21 reps

Row 250 meters

Muscle-up X 5

Row 250 meters

Pull-ups, max set

Row 250 meters

2001-0604

"Life shrinks or expands in proportion to ones courage."

- Anais Nin

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Today we continue the HIT (High Intensity Training) vs. Periodization camps thread with a piece where Matt Bryzcki takes on Louie Simmons on the subject of HIT.

http://www.i-a-r-t.com/articles/hitmissbryzcki.html

April 9, 2009

3 Passes of the following circuit.

Dips max reps

Lunge 20 Steps

Push-press max reps @ 1/3 bodyweight

Lunge 20 Steps

HS Push-ups max reps

Lunge 20 Steps

2001-0602

"There is no scientific evidence to suggest that 'periodization' is superior to intervals of high-intensity strength training, and rest. Nor is there any evidence to support the absurd principles of periodization, which claim that different numbers of sets and repetitions, performed with different percentages of 1RM, with different rest periods between sets and exercises, will specifically effect different variables such as muscle size, strength, power, endurance, or definition. How long the periodization myth is perpetuated is dependent on the public's acceptance of nitwittery -- probably, in perpetuity."

Dr. Ralph Carpinelli

Dr. Ralph Carpinelli is at the heart of the H.I.T. vs. Periodization controversy. Here is Dr. Carpinelli on multiple vs. single sets:

http://www.johnsgym.clara.net/proof.htm

Anyone interested in exercise program design and prescription ought to put "high+intensity+training+periodization" (without the quotation marks) into a good search engine (like Google) and spend a few hours pouring over the results. Bring your thoughts to the CrossFit forum. Guaranteed to be thought provoking!!

April 8, 2009

Row 1000 meters @ a 2:00/500 meter pace or greater

Sumo deadlift/high pull (1/2, 1/3, or 1/1 body weight) X 21 reps

Row 500 meters @ a 1:45/500 meter pace or greater

Powerclean (from ground) same load as Sumo dead/highs X 21 reps

Row 250 meters @ a 1:30/500 meter pace or greater

Front Squat, same load as Sumo dead/highs on 10" box X 21 reps

Yeah! Oh, you're welcome.

2001-0601

"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will."

- Vince Lombardi

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Here are a collection of articles proprietary to the InternationalAssociation of Resistance Trainers (I.A.R.T.).

http://www.i-a-r-t.com/articles/articles.html

April 7, 2009

Run 400 meters.

Perform the muscle-up/glute-ham raise superset 3-5 times.

Muscle-up, 5 reps/Glute-ham raise, 12 reps.

Skip rope 5 minutes try not to stop.

2001-0531

"Nobody ever drowned in sweat."

- A U.S. Marine saying

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From the International Association of Resistance Trainers (I.A.R.T.) here is Dr. Winnet on high intensity training.

http://www.i-a-r-t.com/articles/athleticswinett.html

April 6, 2009

Bike two minutes

Muscle-snatch 10 reps (muscle snatch is snatch with no drop under, pull to overhead lockout)

Pull-ups

Rope climb

Bike two minutes

Rope climb

Pull-ups

Muscle-snatch 10 reps

Bike two minutes

2001-0529

"Do you want to get bigger and stronger? Then do this: stop trying to make training complicated. Forget about this theory and that theory. Don't over-analyze the situation. Quit wasting time on arid intellectual debates. Leave the theorizing for the rest of the world. Go to the gym and train."

- Brooks D. Kubik

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Here's a site dedicated to endurance training. We are training for a higher athleticism than the endurance athlete but the site contains some interesting material.

http://www.endureplus.com/

April 5, 2009

Rest

"I'm not the best; I just wanted it more."

- Bruce Jenner

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Here from Cyberpump is a FAQ on high intensity training (HIT). These are guidelines, not scripture. There's a wealth of good thinking here.

http://www.cyberpump.com/hitfaq/

April 4, 2009

Five sets of Dips. Total the five sets. Then...

Three rotations for time of:

Snatch 1/3 body weight, 10 reps

Powerclean 1/3 body weight, 10 reps

20" box jump, 15 reps

2001-0526

"In the sweat of thy face shalt thou eat bread."

Genesis 3:19

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The York Barbell Company is the oldest and most respected of American weightlifting equipment manufacturers. Their equipment is beautiful. They publish a quarterly journal on weightlifting that is always worth perusing.

http://www.yorkbarbell.com/sh_winter2001.pdf

April 3, 2009

Dumbbell "Thrusters" from 10" box 15 - 12 - 9 reps with same weight

Rest as needed before,

Ten minute circuit of:

Push-ups 25

Pull-ups 7

Glute-ham raise 7

Complete as many stations in ten minutes as possible.

2001-0525

"The secret of joy in work is contained in one word-excellence. To know how to do something well is to enjoy it."

- Pearl Buck

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This is a forum for powertraining. http://network54.com/Forum/61984?i

April 2, 2009

Deadlift 3-2-1-2-3 reps

Rest as needed before,

Complete as many rotations of this circuit as you can within 15 minutes:

500 - meter row

Hang from bar and slowly bring toes up to bar and slowly return for 15 reps

Squat with 20 lb. medicine ball to 10" box 20 reps

2001-0524

"Pain is not evil, unless it conquers us."

- Charles Kingsley

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We are getting daily requests for information on fundamental movement techniques. Here from James Madison University is a simple explanation of some of our regularly occurring movements.

http://www.jmu.edu/athletics/strength/