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, July 30, 2010

30 July Combined Core (Obejctives: Strength & Power)

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

3X
Double KB Floor Press 6
Renegade Row 6 l/r
KB Pullover 6

3X
Dbl KB Front Squat 6
Double Snatch 6
Double KB Windmill 6 l/r

5 min
Turkish Get up - hvy

Wednesday, July 28, 2010

28 July Combined Core (Obejctives: Strength & Power)

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

5X
Dbl KB Military Press 5
Weighted Pullup 5
Burpees 10

5X
Dble KB front squat 5
Double KB hvy swing 5
Burpees 10

3X
Double KB Windmill 5 l/r
Dragon Flags 3-5
Burpees 10

Monday, July 26, 2010

26 July Combined Core (Obejctives: Strength & Power)

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

25 burpees

1) Do 5 sets for each exercise before moving on. 1 min rest between sets.
- Dbl KB Clean & Press 6
- Dbl KB box squats (explode up) 6
- Dbl KB snatch. 6

2) 3 Sets of each exercise before moving on.
- Weighted Pullup 6 reps (2 min rest)
- Dbl KB one leg deadlift 6 reps l/r (1 min rest)
- Dbl KB windmill 6 reps l/r (1 min rest)

Friday, July 23, 2010

23 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 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)
Turkish Situps (4 sec down) 5 l/r

5X
Muscleups 5
KB Hack Squat 5
Sots Press 5

5X
Pistol 5 l/r
Elephant Walk 5
Russian Twists w/ KB 10

Wednesday, July 21, 2010

21 July Combined Core (Obejctives: Strength & Power)

Tiger Press 10
Planche (5 minutes)
Tiger Press 10
Lever (1 min )
Tiger Press 10

Pyramid circle pull-ups 1- 5-1 (alternate direction with each set)

5X
Weighted Crunch Pullups 5
Dbl KB Clean&Press to Overhead Squat 5
1 min

5x
Double KB Snatch 5
Planche Pushups on Ball 5

5X
Marine Pushup (Elephant Walk) 5
Sideups 5 l/r

Monday, July 19, 2010

19 July Combined Core (Obejctives: Strength & Power)

Planche Progressions 1 min total
Lever 1 min total

DBL KB Swings (Heavy) 15

5X
Muscle ups* 3- 5
Double KB Front Squat 5 (heavy)
Leg Raises (Slow up & down) 5
1 minute Rest

DBL KB Swings (Heavy) 15

5X
1-Arm Horizontal Pulls 5
Planche Pushups on Ball 5
(one leg if possible)
1 minute rest

DBL KB Swings (Heavy) 15

*Or Pullups & Dips

Friday, July 16, 2010

16 July Combined Core (Stabilization & Conditioning)

Planche 3 min

Lever 1 min total

Spartan Run:
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
Pullups 20

Wednesday, July 14, 2010

14 July Combined Core (Stabilization & Conditioning)

Ball Planche (2 minutes)

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

Pushups 50
KB Snatches 100
Pump Stretch 5
KB Clean & Press 100
Pushups 50

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

Monday, July 12, 2010

12 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

Core Ladder: 5,4,3,2,1
Kettlebell pullovers
Hanging leg raises
Russian Twists
V-Sits
Turkish situps l/r
Hanging Bicycles (opp. knee to opp. elbow)
(active rest) Plank 1 min

Pull/Push Ladder: 5,4,3,2,1
1 arm Horizontal-pulls* l/r
1 arm pushups* l/r
(active rest) KB Swings 20
• Negative or holds if you cannot pull
• From knees or negatives if you cannot push

Friday, July 9, 2010

9 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

10X – For time
Pullups 5
Pushups 10
Ab of choice 15

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Wednesday, July 7, 2010

7 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Ball Planche

Russian Twists 50
Pullups 50

Heart Burn:
Snatch 10 l/r
High Pull 10 l/r
Swing 10 l/r
Clean & press 10 l/r
Alternating Swings 10 l/r
Snatch 10 l/r
Swings 20 l/r

Turkish Get ups 5 min

Monday, July 5, 2010

5 July Combined Core (Stabilization & Conditioning)

(3 minutes)
Planche

(1 minute total)
Lever

V- Sits 50
Burpee Pullups 50

3x
Single leg contra-lateral kb deadlifts 10 l/r
Single leg contra-lateral kb military press 10 l/r

Friday, July 2, 2010

2 July Combined Core Class (Stabilization & Conditioning)

(1 minute total)
Floor plank

3x
Single leg contra-lateral deadlifts 10 l/r
Single leg contra-lateral military press 10 l/r


(1 minute total)
Lever

3X
Reach Through 10
Dbl KB Sots Press 10
Ankle Touches 10 (l/r)
Rotator Scarecrows 10
There was an error in this gadget