Blog Archives
Friday 24th February – 2012
A. Tall hang power sn, 20/15kg x5; rest 1min x5
B. Bsq @ 30X1, 10reps; rest 90sec x3
C. Prowler push, 120sec constant movement
Post your training notes to comments
Rob M, doing the now (in)famous “Camel” movement drill.
Understanding how your spine is designed to move and practicing drills to move it (eg. like a snake, one vertebrae at a time), leads to the ability to perform & train a greater variety of movements.
Add appropriate strength and conditioning programming with a patient approach and you will get consistent long term improvement.
New Classes!
Thursday @ 6:30am-7:15am:
‘Rehab + coffee with Ross’
• Address and manage any injuries you have
• Get some insight into your nutrition/lifestyle
Friday @ 12:30-1:30pm:
‘Kettlebell training with K-Bell’
• Technique and practical strength
• Barefoot and relaxed lifting session
Rachel stepping back in after her world tour!
Wednesday 22nd February – 2012
A1. AMRAP pull up with 15/5% BWT attached; no rest x5
A2. AMRAP strict pull ups; rest 3min x5
B. KB strict press, 5,5,5+; rest 30sec b/t arms
C. Wall balls, 15reps; rest 10 breaths x3
D. 3min double under practice
Post your training notes to comments
Paulie Pops during Saturday’s tester
Tuesday 21st February – 2012
3 Sets:
6 Moderate DL
Row 1min @ 85%
Rest 90sec
+
3 Sets:
6 Moderate FS
1min Stail burpees
Rest 90sec
+
2 Sets:
1min sit ups
30sec side bridge, R
30sec side bridge, L
1min Ball slams
Michal, B32 Coach and IPD client. 86kg Power snatch @ 75kg BWT.
Monday 20th February – 2012
A. Run 10min @ EZ pace
B. 50 TGU, 16/12kg
Post your training notes to comments.
B32 Twilight Tester
Friday 17th February – 2012
@ 6am & 12:30pm
A. Kb power snatch, tech; 10min
B. KB strict press, AMRAP 3min/arm; light-moderate load
C. KB bent over row, AMRAP 3min/arm; light-moderate load
+
3 Sets @ EZ pace
50m KB farmers walk
10 Goblet squats
20 sit ups
Rest 20sec
Post your training notes to comments
Test sessions will be posted @ 3pm
‘The Soul Destroyer’
Wednesday 15th February – 2012
8min @ 80%:
200m run
8 Pull ups or ring rows
16 Sit ups
+
Rest 3min
+
6min @ 85%:
8 Becks burpees
16 Walking lunges
+
Rest 3min
+
6min @ 90%:
DB PSn, 4/arm
16 Air squats
Post your training notes to comments, include any observations on how you felt increasing the effort input through the session.
Hurtbox: we go there too…
Tuesday 14th February – 2012
A. PSn tech work- 10min
B. PSn, 3 reps @ 70% effort, rest 2 min x 3 sets
C. FS, 4-6 reps @ 70-75% effort, rest 2 min x 4 sets
+
4 sets:
8 goblet squats
8 swings
Rest 45sec
Post loads used and training notes to comments.
Epic mealtime: grilled salmon, sweet potato hash & green salad.
Saturday 11th February – 2012
5 Sets @ EZ pace:
Run 1km – conversation pace
35 Unanchored sit ups – use arms
15 Med ball passes with partner
Post your training notes to comments
What does your lunch box look like these days?
Friday 10th February – 2012
A. Bsq @ 30X1, 4-6; rest 4min x4
B. Pronated pull up @ 31X1, AMRAP (-2); rest 3min x3
C. Light 20sec prowler sprint, rest 3:15 x3
Post your loads and distances to comments
Coffee.
Most people enjoy a cup a day, or two, or ten. But how much is really too much? And when is it ok to go there?
*Coffee plays with your adrenal function, cortisol levels & daily rhythms. This can be a bad thing if we’re not aware. The healthy daily rhythm is characterized by an active mind & vigor in the morning, decreasing throughout the day to a calm state where we’re shutting down & ready for sleep at night. Coffee stimulates the CNS & increases cortisol in the body. Sometimes, provided overall health is good, you can use this to your advantage- a little coffee pre-training can help to flick the switches on in your CNS. Taken improperly, like late at night, it will likely mess you up (think difficulty sleeping, waking foggy & tired- the exact opposite of the rhythm we want).
*Those with adrenal & fatigue issues should be wary of too much coffee. Do you hang on that first cup in the am to get any semblance of energy & get-go? Are you mute without that kickstart? Yes? You could have some adrenal issues going on, & should be careful with your coffee habits. Using coffee as a crutch is not healthy, & is likely doing you harm.
*The less stress you have going on in your life & body, the greater your tolerance for coffee will be. Drinking 8 cups to get you through a super busy day is counterproductive. Having an extra one on holidays when stress is low is likely ok.
While everyone is different, overall, our stance is that one or two (max) coffees taken in the morning is generally ok for most folks. Pay attention to when you’re going for coffee & how it makes you feel to work out what ‘s right for you.
J.
