Friday, July 30, 2010

Today's workout...July 30, 2010

5 x 3 Shoulder press

115#, 135, 135, 135, 135

For a bit of metabolic conditioning, I tried out something I saw on OPT's blog. Sounded like a good test. 10 min on the airdyne for maximum calories. Now, he says go for 300, without actually saying whether anyone's done it. I honestly don't know how anyone could possibly do that, other than say, ahem, Fabian Cancellara? Okay yea that I can see, but of course he is the best time trial cyclist in the world. I want to know what all around crossfitter could do that. I got 94 kcal.  I went 15+ mph the whole way, and for the last 2 min I was over 16mph. The bike I'm riding is a Lamar Airforce bike, which is essentially a Schwinn Airdyne. Try it out, it's a good benchmark!

Hitting a PR

Congrats to John Vasquez...after several months of hard consistent training, he's ready for two-a-days. We used his last two workouts to test 1rm in full squat clean, and back squat. John hit a solid PR in both. He's 15, and weighs 165#. Full squat clean was a very conservative 175#. Though we didn't attempt it due to fatigue, he could have gotten 185#, and with some improvements and refinements on technique, I have little doubt he'll get that over 200#. Back squat was a very impressive 305#. This was absolutely a full depth legitimate squat with acceptable form. I can't wait to go watch John play some football and dish out some hits, I'm expecting some highlight reel hits, since he's playing cornerback. Enjoy the videos!

Thursday, July 22, 2010

Big changes!

Some major changes and improvements are in the works for Evolution Fitness. Stay tuned!

Friday, July 16, 2010

This one is worth repeating..

If you have 4 people and limited equipment, this one works great.

Three rounds absolutely as fast as possible:

20 GHD Hip Extensions
20 Mega ball Clean & Jerk (my mega ball is a home-made 50# burly ball)
10 slam ball with a 20# ball
20 situps

We didn't keep time, just blasted thru. The sticking point came at the 50# C&J. We just went on to something else and got it all done in the end. Although occasionally someone will be waiting, it's not that big of a deal. Still a great workout, unless you want to just make another 50# stone or ball. This ball is about 14-16" in diameter and is an odd shape, not a perfect sphere, and not always an easy grip. Makes it more challenging.

*notes for future....make it 20 slams as well!

Friday, July 9, 2010

Friday WOD

5 x 5 Heavy Pullups

45, 45, 45, 52, 52 (got 4, rested 30 seconds, got 1)

20 Glute Ham Situps
20 Hip Extensions
3 tire flips
20 Glute Ham Situps
20 Hip Extensions
3 tire flips
20 Glute Ham Situps
20 Hip Extensions
3 tire flips

Sunday, July 4, 2010

Freedom Workout

Celebrate your Independence with this:

30 seconds of battling ropes all out
50 pushups
30 - 45# kettlebell snatches (15 R, 15 L)
30 seconds of battling ropes all out
40 pushups
24 - 45# kettlebell snatches (12 R, 12 L)
30 seconds battling ropes all out
30 pushups
18 - 45# kettlebell snatches (9 R, 9 L)
30 seconds battling ropes all out
20 pushups
12- 45# kettlebell snatches (6 R, 6 L)

This looked hard on paper, and did not disappoint in practice either. 25:10


Eat right and you don't need them. Unless you know for a fact that you have a measurable deficiency, you can get all the vitamins and minerals you need from your food, provided you eat quality foods. For simplicity, I find it useful to avoid cereal grains, vegetable oil, and legumes. The only supplements I take from time to time are fish oil, vitamin D, curcumin, and possibly a high quality post-workout protein for convenience. The typical Western diet has far too much omega-6 fatty acids compared to omega-3's. You can correct this by supplementing with a quality fish oil. Unless you have immediate access to a kitchen right after your workout, a high quality protein can be useful.  The vast majority of supplements sold in stores and online are extreme hype, loaded with deception, and a waste of money, and at best, do nothing at all, and at worst can harm you. None of them are regulated by the FDA, so you take them at your own risk.

It's tempting to believe there are magic potions and concoctions that can enhance your performance. Having this mentality is counter-productive to your progress. Focus your energy on the following and you'll be much better off.
  1. Hard work in the gym
  2. Excellent quality nutrition (a paleolithic hunter-gatherer modeled diet is a great start)
  3. Quality rest, deep sleep