Monday 141201


1RM 3/7

then take 85% of today’s 1RM and perform 3 sets of 3 reps.

1000m Row
25-Wall Ball Shots
26-Lunge Steps
1000m Row

From USA Today

This 77-year-old grandma can lift more than you

Most grandmothers, especially those reaching 80 years of age, can be counted on for cozy hugs, surprise gifts, and gray hair. So you may be surprised when you meet Willie Murphy, a 77-year-old grandmother who can do one-handed push-ups and deadlift 215 pounds.

The 105-pound senior started with 5-pound weights a few years ago, after seeing a sign about a weight-lifting competition at her local YMCA. She asked a Y employee if she could participate. “Go for it, granny,” he said.

She took his advice with a vengeance.

In addition to lifting more than twice her weight, Murphy can do one-handed pull-ups, one-handed pushups, fingertip pushups, and the pushups where you put your fingers in diamond formation and press your nose all the way to the floor.

Murphy is quick to point out that her strength is all natural. “None of those steroids for me,” she said, setting down a barbell.

And it’s not as though she needs it. She handily won her division in the deadlift competition at the recent WNPF World Championships. She also came home with first-place awards in power curl, bench press, bench press repetitions and the World Natural Powerlifting Federation 2014 Lifter of the Year award.

Murphy laughs a lot and eats what she wants to eat, including Pizza Hut on football days, washed down with rum and cranberry juice. Every Monday, Wednesday and Friday morning, she heads to the local Y to lift weights and powerwalk.

Since her victory, Murphy’s been getting a lot of love at the gym. All morning, people stop to congratulate her, give her fist bumps or ask to touch her biceps. One lady gets off the step machine to tell Murphy that she is her idol. Murphy says thank you and curtseys.

“They see I’m old and I’m not being pushed around in a wheelchair,” she said with a laugh. “I can shovel my own snow. And I can push my car if it gets stuck in the snow… I’m almost 80 years old and I am still living life.”

Tuesday 131001


Texas Squats

Use 75% of your FSquat 1RM and complete:

4 sets of 4 FSquats followed by 8 BSquats


12 minute AMRAP of:

20 (steps) Single Arm KB Overhead Walking Lunges (right)
20 (steps) Single Arm KB Overhead Walking Lunges (left)
10 Push Press 95 lbs


My little cousin’s dirty little secret

Earlier this year I got injured. For the next few months, I was unable to do most of my workouts and had to put my Krav Maga training on hold. At times my pain was so bad I couldn’t hold any object heavier than a mobile phone. So, how did I get injured?

First, a bit of background about me. Until two and a half years ago I wasn’t doing anything. I was a thin, unhealthy computer programmer who sat in his chair all day and couldn’t lift his own body weight even if his life depended on it. Then I started doing CrossFit and today I do CrossFit workouts 3-4 times per week as well as supplemental strength training 2-3 times per week. Sometimes I also do sprint training. So, basically, I do some kind of a workout almost every day.

So, how did I get injured? I was playing with my little cousin on a children’s playground in New York. I was throwing her in the air and jammed my finger. In my defense, she was yelling at me to throw her higher and higher in the air.

Of course, immediately after the incident, I went on the Internet and told everyone to stop playing with their little cousins and siblings because it might hurt you. I felt really good about myself.

As you might have already guessed, the last paragraph is a lie. But this is about how I felt when I read the CrossFit’s Little Dirty Secret the other day. Its author presented anecdotal evidence without any actual numbers and then concluded that doing CrossFit is not worth the risk. I won’t be doing a point-by-point response to that article because, quite frankly, there isn’t much to respond to. A cartoon from an article fromeight years ago? One anecdote from the author’s life?

Besides, my problem is not with its attack on CrossFit. My problem is that such articles needlessly scare off people who can otherwise become stronger, faster and healthier with exercise. These people read these articles, conclude that its not worth the risk and continue with their beer-soda-and-pizza filled road towards heart disease and diabetes. I’m not saying that there shouldn’t be any criticism—I think there should be plenty—but CrossFit’s Little Dirty Secret was clearly written to spread FUD (fear-uncertainty-doubt) among general population.

If you think this affects only CrossFit, you’re wrong. Pick almost any sport and there will be someone on the Internet, who doesn’t have anything to show for them besides a clever username,who will tell you how that sport sucks and how top athletes are not healthy people. You like running? Don’t you know it screws up your knees and ankles? You like Olympic weightlifting? Didn’t you see that video of a dude dropping 400lb. on his neck? You like playing football or soccer? Don’t you know they cause head injuries?

Then there are Internet experts who will tell you how this particular branch of this particular sport doesn’t do everything with the perfect form. Jesus tap-dancing Christ. If you’re in the office right now stand up and look around. Do you see how people sit in their chairs? Slouching and everything? People can’t even sit properly nowadays—do you seriously think a little exercise with a slightly less perfect form will make it worse?

These articles and comments, aimed to spread FUD among general population, are harmful. They are especially harmful in a country with more than one-third of adults being obese. Do whatever sport or exercise program you want. Train for a race, learn new sports, learn how to lift weights, join a CrossFit gym or do whatever other type of exercise you enjoy [1]. Chances are, whatever you pick will be better than doing nothing and being a vegetable.

As for the threat of over-training, most of us are not at the point (and will probably never be at that point) where there’s a serious risk of over-training. To paraphrase (Not Work or family safe) CT Fletcher, people who talk too much about over-training often aren’t worried about over-training, they are worried about working.

P. S.

There was also a top-rated comment on Hacker News about top CrossFit athletes not training using normal CrossFit methods. This is probably true but we’re talking about top 40-50 athletes out of hundreds of thousands participating in the CrossFit Open event. To win the finals they need to get an edge over other top athletes. This means they pick a few things and train specifically for these things with waves of metabolic conditioning right before the competition.

But guess what, the best sprinters in the world also don’t just sprint all day every day. Same with the best soccer players, and the best football players and pretty much every other top athlete out there.

Besides, if you need to read these articles you’re not one of these people so let’s become fit first and think about winning the Games later.

[1] — Except for curling in a squat rack. That’s just wrong.

Thursday 130606

Snatch – Heavy Single


2 Person Team of Regional WOD #4 (adjusted)
100-Wall Ball Shots
200-Lunge Steps (Carrying a plate 25 M / 15 F)
100-DB Snatches (30 M / 20 F)

From Forbes

How CrossFit Embraced Fans And Became The Next Great Spectator Sport

The fitness world is used to new trends exploding almost overnight, with fad workouts and diets making a big slash only to crash back to earth once the next hot thing rolls around. Just a few years ago, CrossFit was the newest, hottest thing in training, and many industry watchdogs expected it to follow a similar trajectory.

They’re still waiting.

PARIS, FRANCE - MARCH 13:  French CrossFit ath...

PARIS, FRANCE – MARCH 13: French CrossFit athletes help to launch Reebok’s The Sport Of Fitness campaign on March 12, 2012 in Paris, France. (Image credit: Getty Images for Reebok via @daylife)

Today CrossFit boasts over 6,000 affiliated gyms worldwide, and its cultivation in regions like Europe, Asia, and the Middle East has helped established a truly global fitness brand. But that remarkable growth isn’t stopping at new converts and facilities for the loyal. The brand is focusing efforts not only on promoting its methodology as the best for creating elite fitness, but as a sport in and of itself.

Enter the CrossFit Games, a grueling annual test designed to identify the world’s fittest man, woman, and team. Started in 2007, the Games has grown from a backyard brawl on a ranch in Aromas, California, to a high-caliber championship sponsored by Reebok and broadcast to the world via ESPN2. Since 2010 the July event has been held at LA’s Home DepotCenter, where competitors test their merit running, biking, jumping, and lifting their way to $250,000 grand prizes. In order to make the main event, athletes must first complete two rounds of qualification starting in March: The Internet submission-based Open — where in 2013 nearly 140,000 athletes submitted scores for five standardized workouts — and the Regionals, where the best Open performers from each of 17 worldwide regions compete for just a handful of invitations to the Games.

Though its growth as a sport has been astronomical, CrossFit competitions today still have a much more intimate atmosphere than those seen in most other sports. Spectators can snap pictures with competitors in between events, often asking a favorite athlete for tips on the competition workouts many fans will then attempt back in their own gyms.

It’s that sense of shared suffering that facilitates Read more Thursday 130606

Friday 130301

Welcome to March! Comes in like a lion and out like a lamb.

Who’s going to run the march madness pool this year?

Soon it will be time for Spring Cleaning!

OHS – Heavy Single


5x (un-Timed)
10 (per leg)-135 lbs Straight leg DLs
10-Lunge Steps
10-Step Ups

Interesting Read from Men’s Health.  Thank you Nate for the link.

In the article they say “functional training” has 6 components.  Sounds like we are on the right track.

1. Train movements, such as pushing, pulling, planking, stepping, and squatting, rather than muscles.
2. Train to your side and three-quarter view, not just to the space in front of you.
3. Train on two feet.
4. Learn to control your body weight in a full range of motion, with good form, before adding loads. (This alone could take several months.)
5. Train speed.
6. Train the reduction of force—the ability to land and catch and absorb force and decelerate—as often as you train the production of force.

Be As Fit As A Soldier

The army is redefining fitness to match the real world soldiers fight in. Shouldn’t you do the same, maggot?

By Paul John Scott, Photographs by Greg Broom
ON A WARM AFTERNOON AT THE U.S. ARMY physical readiness division, or PRD, in Fort Jackson, South Carolina, Sergeant First Class Steven Lee leads 50 U.S. Army Reserve drill sergeants through an hour of tough new exercises. He never hollers once. Welcome to the army’s new approach to fitness. It’s about time.

In the first drill, soldiers traverse 25 yards of Carolina scrub grass in a hip-blasting lunge walk, their backs upright and butts hovering at an altitude just above chair level. Most of them lunge-walk like the Bolshoi troupe, but a few have trouble getting their butts very low or their backs very straight—at least since no actual snipers are nearby.

In the next exercise each man tucks his head, rolls over a shoulder, and pops back up on his feet. A shoulder roll trains body awareness and coordination, yes, but it also moves a man safely out of a stumble and back into a defensive position—which can make the difference between life and death. Bad news: A few of the soldiers struggle to roll forward instead of sideways, but that they’re even trying to do this can be considered progress. After one last drill—lifting and carrying a fallen comrade in six basic movements—the group takes a pair of laps around a 10-part whole-body strength circuit, making 1-minute stops for pullups, hanging leg tucks, kettlebell squats, stepups, straight-leg deadlifts, chest presses, overhead push presses, rows, forward lunges, and twists.

With its focus on gymnastic movements, whole-body exercises, and Russian strongman hardware, this training session looks like strength camp for a Division I sports program. Evidently your average grunt has come a long way from “drop and give me 50.” This is the rollout of Training Circular 3-22.20, Army Physical Readiness Training, the uninspiring title of an awesome 434-page manual and Web media package a decade in the making.TC 3-22.20 is revamping what it means to be fit enough to serve in the largest branch of the U.S. military.

Unlike the army’s previous fitness test—a desultory couple of minutes’ worth of pushups and situps, plus a 2-mile run—the new test measures the physical qualities you can’t cram for on the cheap. It has a long-jump component, for instance, and its combat version is an agility circuit that soldiers run in uniform while carrying their weapons. “If you’re following the new training program, the test will be the easiest day you ever had,” says Lt. Gen. Mark Hertling, U.S. Army Europe commander, who has worked on the physical preparation of our troops. “We hope these tests will ensure that soldiers know that physical readiness is a 24-7/365 requirement. Because you can’t train for them, there’s going to be more emphasis on maintaining and improving conditioning at all times.”

TC 3-22.20 has been in place since August 2010, and the PRD has tried out the tests for a new exam and collected data on thousands of soldiers in order to develop scoring and standards for it. The army will next decide on revisions (if any) and timelines. But the manual’s impact will be nothing less than profound. Following the lead of military-readiness experts, the army is abandoning a corporate-health fitness model and replacing it with one focused on performance. And here’s the good part: As a taxpayer in the United States, TC 3-22.20 is yours for the taking. Given the brainpower behind it, you would be smart to enlist.

IN THE PAST, THE ARMY TRAINED ITS SOLDIERS as if they were a bunch of office workers hoping to notch points in some corporate wellness program. It was all about aerobics and muscle endurance. Check the box, move on to the next exercise. The new manual focuses on more meaningful “soldier athlete” skills—badass qualities like quickness, body control, mobility, and total muscular-skeletal readiness for the work of battle. “All kinds of rumors have been circulating about what this is and what it isn’t,” Hertling says. “People say it’s like yoga, it’s Pilates, it’s CrossFit. Frankly it is all of those things. It’s functional fitness. It’s Read more Friday 130301

Monday 110411


work up to 80% of your 1RM.  Then complete 3 sets of 3 reps at that weight.  Once completed, if you feel feisty, go for a heavy single.

Mini MetCon Created by Seth M.
20-Lunge steps (10 per leg) while holding a 45 lbs plate over head
20-Ab Mat Sit-ups
20-Push-ups (Games standard)

Thursday 100422


“Filthy 50”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Exercise does not help weight loss for most people: new Harvard Med study

ScienceDaily (Mar. 23, 2010) — Among women consuming a usual diet, physical activity was associated with less weight Read more Thursday 100422