ANNOUNCEMENTS

Welcome!

Summer Schedule:

For summer the Conditioning and Advanced classes will be combined. Classes will run Wednesdays only 6pm to 7pm. Unique workouts will be posted on Monday & Friday.

Training focus: Goruck Challenge

The majority of the regular attendees are training for the September 19th Goruck Challenge in Anchorage. Summer's training will be customized with that end in mind. If you aren't interested in the Challenge - this regimen will help you develop superior strength, conditioning and resilience for any Alpine, backcountry or hunting endeavor.

The training will emphasize full body strength & mobility, ruck conditioning, injury prevention and mind/body endurance.

If you want the full experience:

Bring a sturdy backpack. Standard training weights are:

If you weigh under 150 - 25lbs

If you weigh over 150 - 40lbs

Expect to learn to routinely lift and carry 150% your body weight without injury.

Weights can be provided.

As always, Crossfitters are welcome - but save the whining for after you learn to keep up.

P2P Protocol (Power to the People)

This is an adaptation of Pavel Tsatsouline's strength protocol covering at least 12 no more then about 20 workouts.

-Set 1: 5 reps of a lift at your 1RM.

- Set 2: 5 reps of the same lift at 90% of the weight of the first set.

Following the Power to the People protocol – most people will add 10# to each workout for squats. Possibly 5# for the pull-ups & press. If you reach your max and are no longer to do all 5 reps at the same weight- drop back down to a weight just above your original 60% and start back up.

Friday, February 26, 2010

26 Feb Advanced Core (Objective: Anaerobic Endurance)

Spartan Run

2x
Pull Ups 20

Run Stairs (skip step) 45# /35# 8x
Pushups 100
Abs of Choice 100
Run Stairs (skip step) 45# /35# 8x
Pushups 75
Abs of Choice 75
Run Stairs (skip step) 45# /35# 8x
Pushups 50
Abs of Choice 50

2x
Pull Ups 20

26 Feb Core Conditioning (Objective: Anaerobic Endurance)

Spartan Run (Variation)

Warm up

Stairs (skip step run) 45# /35# 8x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 45# /35# 8x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 45# /35# 8x
Pushups 30
Abs of Choice 30
Pullups 3-6

Wednesday, February 24, 2010

24 Feb Advanced Core (Objective: Anaerobic Endurance)

Ball Planche (3 min)

(7 min)
Deep Squat to Pistol Switch 5
Woodchoppers 10 L/R
Pump Stretch 5

(15 Min)
Anaerobic Pulls: 5 pulls/10 squats and rest the remainder of 1 min. Continuous repeat for total time.

Tabata (4 minutes of 20sec mov.:10sec rest)
Burpees

3X
Bridge Press 10 L/R
Planche Piston & Twist 3

24 Feb Core Conditioning (Objective: Anaerobic Endurance)

Planche

Burpees 4 min Tabata
(Tabata: 20 movement on 10 sec rest - 4 minutes total)

10 X
Horizontal Pulls 5-10
Farmer Carry 3x

Leg Throws 4 min Tabata

Monday, February 22, 2010

22 Feb Advanced Core (Objective: Anaerobic Endurance)

Ball Planche 3 min
Lever 1 min

Tabata:
Straight Leg Raises - Three Point Touch

10X
Burpee Pullups 5
Squat & Sots Press 5


As fast as possible

22 Feb Core Conditioning (Objective: Anaerobic Endurance)

Anaerobic Endurance refers to the muscle's ability to function without oxygen. This occurs in high intensity performance, where there is limited time for recovery (sprinting, rock climbing, etc.)

Warm up


10X
Burpee Pullups 5
Reach Throughs 5

As fast as possible

Friday, February 19, 2010

19 Feb Advanced Core (Objective: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5
Pistols 5

5X
KB Clean & Press (Hvy) 5 l/r
KB High Pull 5 l/r

5X
Muscleups 5
Dbl KB Thrusters 5

5X
Typewriters – widegrip 5 l/r
KB Swings 5 l/r

19 Feb Core Conditioning (Objective: Strength & Power)

Reach Throughs 30

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r

5X
Tiger Pushups 5
Jumping squats 10

5X
Pullups 5
Lunges 5 l/r

5X
Chinups 5
Jumping Lunges 5 l/r

Lateral hip dips 30 l/r

Wednesday, February 17, 2010

17 Feb Advanced Class (Workout Objective: Strength & Power)

No Mercy

Ball Planche 3 min
Lever (1.5 min )
Active Recovery: Saxon Stretch 10 L/R

(10 Minutes)
High Pulls (Hvy) 10 L/R
Planche Pushup 10

Pyramids (1-5-1)
1 KB Clean & Mil Press (hvy)
Weighted Crunch Pulls
w/5sec neg.

5X
Windshield Wipers 3-5
Pistols 3-5 L/R

17 Feb Core Conditioning Class (Workout Objective: Strength & Power)

Planche

Jumping Squats 20

5X
Pullups 3-5
(L-sit for a challenge)
Circle Pushups 3-5 l/r

5X
Roll Ups 3-5
Lateral Dips 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20 l/r

Monday, February 15, 2010

15 Feb Advanced Core (Workout Objective: Strength & Power)

Planche 5 min
Lever 1 min total

5X
Weighted Crunch Pulls w/ 5 sec negatives 5
Double KB Swing (Hvy) 5
Rest 1 min

5X
Weighted Dips (5 sec negative) 5
Double KB High Pull 5
Rest 1 min

5X
One Handed/Knife Handed Pushups 5 l/r
Double KB Clean & Press 5
Rest 1 min

15 Feb Core Conditioning (Workout Objective: Strength & Power)

Planche 3 min
Rollups 3 X 5

5X
Pullups 5 sec negatives 5
Jumping Squats 25

5X
Dips 5
Box Jumps 25

5x
Circle Pushups 5 l/r
Heel touches 25 l/r

Friday, February 12, 2010

12 Feb Advanced Core (Objective: Strength & Power)

Ball Planche

Lever

3X
Weighted Pullup 3-5
One Arm Pushups 3-5 l/r
Side ups 3-5
Pistols 3-5

3X
Muscleups 3-5
Clapping Pushups 3-5
Dragon Flags (5 Sec Negatives) 3-5
Thrusters 35#/55# 5

12 Feb Core Conditioning (Objective: Strength & Power)

Warm up

3X
Pullups w/ 5 sec negative 3-5
Circle Pushups 3-5 l/r
V- Sits w/ weight 5#/10# 3-5
Airborne Squats 5

3X
Pullups w/ 5 sec negative 3-5
Dips 3-5
Turkish Situp 3-5 l/r
Jumping Squats 5

Wednesday, February 10, 2010

10 Feb Advanced Core Class (Objective: Strength & Power)

Hey Arg Core Class! We are into our second week of Strength & Power training - you should be feeling a difference in the workout and recovery. For this focus - we decrease reps and increase the intensity of the exercise. Focus on form and quality reps - that's more important then quantity.

Ball Planche (3 minutes)

Lever (1.5 min )

(15 Minutes)
High Pulls (Med) 15 L/R
Ball Twist 5

5X
Icecream Maker Pulls 3-5
Clapping Pushups 10
3pt Straight Leg Raise 1-3
Planche Pushups 3-5

Weighted Crunch Pulls Ladder 1-5

10 Feb Core Conditioning - Core Class (Objective: Strength & Power)

Hey Conditioning Core Class! We are into our second week of Strength and Power training. You should be feeling a difference in the workouts. Focus on form and quality reps - not quantity and you'll get the most out of this workout.

Planche 5min

10 min Xfit:
3 Circle pushups / 5 Turkish Situps / 7 Goblet Squats - for 10 minutes

Supersets – (Pulls / Tiger-push 3-5) 2X
Pullups 3-5
Chinups 3-5
Commando 2-3

Bar work (2x):
Roll Ups 3-5
Sideups 3-5
L-Sits L/R/C 5 sec
Straight Leg Ext 3-5

Monday, February 8, 2010

8 Feb Arg Core Advanced Workout (Objective: Strength & Power)

Planche 3 min
Lever 1 min total


5X
Muscleups 3-5
Jumping Lunges 3-5
Rest 1 minute

5x
One arm Pushups 3-5 l/r
Pistols 3-5
Rest 1 minute

5x
HSPU 3-5
Windshield Wipers 3-5
Rest 1 minute

8 Feb Core Conditioning Workout (Objective: Strength & Power)

Hey! As you may be noticing the exercises in each workout are getting tougher. To get the most out of this: Focus on form - not quantity! If can only do 1 or 2 reps with good form - that's perfect - focus on that. The strength will grow quickly if you stay with it.

If you need to use progressions - that is fine. Have fun!

Planche 5 minutes

5X
Circle Pushups 3- 5 l/r
Airborne Squats 3-5 l/r
High Knees 3-5
Rest one minute

5X
Pullups 3-5
Dips 3-5
Hanging Straight
Leg Extensions 3-5
Rest one minute


Arg Core Conditioning Class

Friday, February 5, 2010

5 Feb Advanced Core Workout (Obective: Strength & Power)

Advanced core strength work out for Friday following the Arg Core Class schedule.

Planche 3 min

Lever 1 min total

5X
KB Planche Pushups & Dips 5
(Do pushups on KB and in one
motion swing to an L-sit and do dips)

5X
Muscleups 5
Turkish Situps (4 sec down) 5 l/r

5X
Weighted Pull ups 5
Sots Press 5 l/r

Russian Twists w/ KB 25

5 Feb Core Conditioning Workout (Obective: Strength & Power)

Fridays workout for those following the Core Conditioning class at the ARG Core Class.

Planche

5X
Squats 10
Burpees 5

5X
Pull ups 5
Circle Pushups 5 l/r
Russian Twists 20

Wednesday, February 3, 2010

3 Feb Advanced Core Class (Objective: Strength & Power)

Planche (5 minutes)

Lever (1 min )

Pullups 10 - 20

(10 minutes)
KB swings (med) 30
Saxon Bends 5 l/r

(5x)
Clean & Mil Press (hvy) 5 l/r
Weighted Crunch Pulls 5
(use enough weight to be one short of failure)

(5X)
Marine Pushup (Extended Planche) 5 (20 sec)
Sideups 5 l/r

3 Feb Conditioning Core Class (Objective: Strength & Power)

Planche

10 minutes
Clapping Pushups 5
Turkish Sit ups 3-5 L/R
Airborne Pistols 3-5 L/R

Barwork Super circuit (5X):

Bar work followed by 5 Plyo-Horizontal Pull*:
Knee Ups 5-8
Straight Leg Extensions 5-8
Jumping Jacks 5-8 L/R
L-Sits L/C/R 5 sec


"Plyo-metric" A plyometric movement is an explosive power movement - such as in clapping pushups. For the H-pull this means and explosive pull up and a slow lower back to neutral position.

Monday, February 1, 2010

1 Feb Advanced Core WOD (Objective: Strength & Power)

Planche

Lever 1 min total

Planche Pushups 25

5X
Muscle ups 5
Straight Leg Raises 5
(slow and controlled down)
One Hand Pushups 5 l/r
Pistols 5 l/r

1 Feb Core Conditioning Class (Objective: Strength & Power)

Lateral Hip Dips 20 l/r

6X
Pull ups 5 sec negatives 5
Clapping Pushups 5-10
Turkish Situp (4 sec return to ground) 5 l/r
Tiger Pushup 5
Airborne squats 5 l/r
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