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, April 30, 2010

30 April Advanced Core (Objective: Strength & Power)

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
Dbl Sots Press 5

5X
Dbl KB Windmills
Russian Twists w/ KB 25

30 Core Conditioning (Objective: Strength & Power)

Planche

5X
Squats 10
Burpees 5

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

Wednesday, April 28, 2010

28 April Advanced Core (Objective: Strength & Power)

Planche (5 minutes)

Lever (1 min )

Pullups 10 - 20

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

(5x)
Clean & Mil Press (hvy) 3-5 l/r
Weighted Crunch Pulls 3-5
(use enough weight to be one short of failure)

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

28 Core Conditioning (Objective: Strength & Power)

Planche

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

Barwork Supercircuit (5X):

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

Monday, April 26, 2010

26 April Advanced Core (Objective: Strength & Power)

Planche Progressions 1 min total
Handstand 1 min total
Lever 1 min total


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

26 Core Conditioning (Objective: Strength & Power)

Lateral Hip Dips 20 l/r

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

Friday, April 23, 2010

23 April Advanced Core (Objective: Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

10x
Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Pull-ups 10
Hip Dips(from Bench) 30 l/r
Lunges 10 l/r
Oblique Crunches 30 l/r

23 April Core Conditioning (Objective: Stabilization & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

3x
T- Pushups 10
Reach Through 30
Dips 10
Bicycles 30
Horiztonal Pull-ups 10
Heel Touches 30 (15 l/r)
Horizontal Pull-ups 10
Oblique Crunches 30 (15 l/r)

Wednesday, April 21, 2010

21 April Advanced Core (Objective: Stabilization & Conditioning)

Ball Planche (2 minutes)

3x
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

2X
KB Snatches 100
Pump Stretch 5

3X – Bar work
Switches 10
Side ups 5 l/r
Triangle Pullups 5 l/r
Straight Leg Extensions 10

21 April Core Conditioning (Objective: Stabilization & Conditioning)

lanche

Meat Grinder:
1-15-1 pushup/ab pyramid. 10 squats each set. (1 pushup, 1 ab, 10 squats; 2 pushups, 3 abs, 10 squats….)

Supersets (x2): Bar work/Horizontal Pulls (5-10):
Knee Ups 15-25
Straight Leg Extensions 15-25
Jumping Jacks 15-25 L/R
L-Sits L/C/R 5 sec

Monday, April 19, 2010

19 April Advanced Core (Objective: Stabilization & Conditioning)

(3 minutes)
Planche

3X
Planche Pushups 25
Russian Twists 50

Lever 1 min

5x
T-Pushups w/light weight 10 l/r
Milkman Carry 8 Laps
Triangle Pullups 6 l/r
Horiz. Scissor Straight Leg Raise 4
Vert. Scissor Straight Leg Raise 2

19 April Core Conditioning (Objective: Stabilization & Conditioning)

5X (No Rest!)
Horizontal Pull-ups 5-10
T-Pushups 10
Crunches 10 x 5 sec hold
Dips 10
Jumping jacks :30 sec

Double stair jump 4x

3X
Crunches 25
Rev Crunches 25
FullBody Ext. 25
Russian Twists 25

Friday, April 16, 2010

16 April Advanced Core (Objective: Stability & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Dips 15
Reach Throughs 25
Pushups 25
Bicycles 25
Flutter Kicks 25
Pull-ups 15

16 April Core Conditioning (Objective: Stability & Conditioning)

Mini Leg Blasters 3X
Squats 10
Lunges 10 (each leg)
Jumping Lunges 10 (each leg)
Jumping squats 5

5x
Bicycles 30
Reach Throughs 25
Pushups 20
Dips 15
Pull-ups 5

Wednesday, April 14, 2010

14 April Advanced Core (Objective: Stability & Conditioning)

(3 minutes)
Ball Planche

(5 min)
Ball Pass 10
Ball Twist 5 L/R
Ball Pushups 20

(15 minutes)
High Pulls 10 L/R
Snatch 10 l/R
Lunges (forward / lateral) 5/5
Pullups Max set


5X
1 leg Clean & Press 10 L/R Pull up to Straight Leg Raise 3-5

14 April Core Conditioning (Objective: Stability & Conditioning)

Planche

10 min XFit:
7 Pushups
7 Crunches
10 Deep Squats


Pullups: 1,2,3,4,5,6
Chinups: 6,5,4,3,2,1


Kickboxer I (Heel to Butt) 25
Kickboxer II(90degree) 25
Kickboxer III (Straight leg) 25

Monday, April 12, 2010

12 April Advanced Core (Objective: Stability & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

7X
One Legged KB deadlift 10 l/r
Kick Throughs 10
Tiger or HSPU 10
Pullups 10
Planche Pushups 10

12 April Core Conditioning (Objective: Stability & Conditioning)

5X (No Rest!)
Pull-ups 5-10
Pushups 10-20
Dips 10
Stairs skip step 4x

3X
Full Extension Crunch 25
Ankle Touches 25
Bicycles 25
Russian Twists 25

Friday, April 9, 2010

9 April Advanced Core (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats


3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Dbl KB squat & press 10

9 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Alligator Crawl 10
Lunge walk 20 l/r
Russian Twist 30 l/r

Wednesday, April 7, 2010

7 April Advanced Core (Objective: Stabilization & Conditioning)

(10 minutes)
Wall Squats (face wall) 25
Halos 10 L/R
Pump Stretch 5

(15 minutes)
KB Complex
-Figure 8 5
-Figure 8 & catch 5
- Swing 10
- Snatch 10
Easy Stairs (Active Recovery) 4

(5 Minutes)
Turkish Get-Ups

Pyramid 1-5-1
(Divebombers X 1 / Pull-up (w/Weight) X 2)

Bear crawls - Stairs 3 total

7 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 minutes

Pyramids: 1,2,3,4,5,4,3,2,1
Pullups/Dips x 2/Lunges x 2 (l/r)

3x
Reach throughs 20
Pushups 10
Ankle Touches 20
Pushups 10
V-sits 10
Tiger Push-ups 5
Rest 1 min
.

Monday, April 5, 2010

5 April Advanced Core (Objective: Stabilization & Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

5x
Milkman Carry 8 Laps
Tiger or HSPU 10
Pullups 10
Straight Leg Raises 5
1 Leg KB press 10 l/r

5 April Core Conditioning (Objective: Stabilization & Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Crunch 10
Pushups 10
Rev. Crunches 10
Lunges 10 (each leg)
*Hold crunches for 10 sec.

Friday, April 2, 2010

2 April Advanced Core (Objective: Overall Conditioning)

(3 minutes)
Planche


(1 minute total)
Lever

3x
Planche Pushups 25
Bicycles 25 l/r

5X
Pullups 8-12
Lateral Squats 10 l/r

Pushups 100
Ab of choise 100

2 April Core Conditioning (Objective: Overall Conditioning)

Planche 5 Minutes

Pyramid:2,4,6,8,10,8,6,4,2
1 Pullups/2 Pushups/3 Squats
(use assists / knee pushups if necessary)

3X
Reach Through 10
Tiger Push 10
Ankle Touches 10 (l/r)
Goblet squats 10 35# / 55#
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