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.

Monday, November 29, 2010

29 Nov Advanced Core (Obj: Strength Endurance)

5X
Loaded HUG (w/ light weights) 5X l/r
(HUG: Side lunge, Prisoner Lunge, Pigeon 3X)

KB GRP’s: (10X)
• Groiner To Squat Thrust 10
• Renegade Row 10 l/r
• Bottoms-Up Pushup 10

29 Nov Core Conditioning (Obj: Strength Endurance)

3X: First set 25 then 20 then 15
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15
Russian twists w/ 35#/ 25# 25,20,15
Pullups 25,20,15
Reach throughs 25,20,15
Chin up 25,20,15
Lateral Hip Dips (l/r) 25,20,15

Friday, November 26, 2010

26 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
Walking Tactical Lunges 20 l/r
Bottoms Up Pushups 20
(pushups off of one kb balanced on handle)
Muscleups 5

KB Snatch 100

26 Nov Conditioning Core (Obj: Strength Endurance)

Spartan Run
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, November 24, 2010

24 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 30
Alligator Crawl 10
Lawnmowers 5 l/r

5X
HIM: Hip circles 3 Front & back on right, Mt Climbers 3, Hip. Circles Front & Back on left.
HUG: Side lunge, Prisoner Lunge, Pigeon 3X

Rotator Scarecrows:

Loading (If time)

24 Nov Conditioning Core (Obj: Strength Endurance)

Planche

Burpees 4 min Tabata

10X
Horizontal Pulls 5-10
Farmers Carry 3x

Russian Twists (light weight) 4 min Tabata

Monday, November 22, 2010

22 Nov Advanced Core (Obj: Strength Endurance)

Planche Progressions 1 min
Lever 1 min

5X
KB Snatch 10 l/r
Bear Crawl (Stairs face down & backup) 1
Circular Cleans 10 l/r
Spetznaz Traverse (Or max pull-ups) 1

22 Nov Conditioning Core (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (Floor) 5

As fast as possible

Friday, November 19, 2010

19 Nov Conditioning Core (Obj: Strength & Power)

Planche Prog

3x
Chest Hi Pullups Max +3 negatives
Box Jumps 50
Plyo Pushups 30
Windshield Wipers 10

Stretch

19 Nov Conditioning Core (Obj: Strength & Power)

V-sits 20

5x
Diamond (Hands together) Pushups 5
Airborne Squats 5 l/r
Pullups 5
Jumping lunges 5
High Knees 5
Russian Twists w/ weight 10 l/r

Wednesday, November 17, 2010

17 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

17 Nov Conditioning Core (Obj: Strenghth & Power)

Planche


Box Jumps 20

5X
Horizontal Frenchies 3-5
Plyo pushups 10

5X
Ring Dips 3-5
Russian Twists w/ hvy weight 10 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, November 15, 2010

15 Nov Advanced Core (Obj: Power Endurance)

Warm up
Planche prog. 1 min total

Bicycles 50 l/r

3x (No Break)
Outside Inside Pushups 20
Planche Walkouts 10
Planche (4pt) 1 min

5X
Frenchies 1-2
Jump Squats 15
Dbl KB Swings 30

Russian Twists 50 l/r

Stretch

15 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
Pullups 5 sec negatives 3-5
Dips (w/5 sec negative s if you can) 3-5
Jumping Lunges 3-4 l/r
Rollups (or High Knees) 3-5
Airborne Squats 3-5

Friday, November 12, 2010

12 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche 3 min
Lever 1 min
Lever Progressions 1 min total

3X (Don’t stop moving)
Double KB Swings 10
Double KB Hi Pulls 10
Double KB Snatch 10
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hack Squats
3 – Dancing Bears
4 -- Jumpies

12 Nov Conditioning Core (Obj: Strength & Power)

Reach Throughs 30

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

5X
Pullups 3- 5
Jumping lunges 5

5x
Straight Leg raises 5
Russian Twists w/ weight 10 l/r

Wednesday, November 10, 2010

10 Nov Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

Round the World Core: Kickboxers 1-3, V-Sits, Bicycles, Oblique Crunch, Hip Dips, Back Extensions

KB Snatches 100

Toy Machine 5X (Keeping arms bent, pick up a dumbbell between feet and traverse the bar.)

10 Min Tacfit
- Tactical Popup 2-4
- Spinal Rock Drop 2-4
- Springing Tripod 2-4
- Swinging Plank 2-4

10 Nov Conditioning Core (Obj: Strength & Power)

Planche


Jumping Squats 20

5X
Pullups w/5 sec neg 3-5
Circle Pushups 3-5 L/R

5X
Lunges w/ plate over head 5 l/r
Lateral dips from bench 5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, November 8, 2010

8 Nov Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min

Ladder 1-12-1
Pujlups (Chest high if you can)

Tabatas: (20 sec wrk:10 sec rest X 8 sets = Tabata) Do a complete tabata for each movement then go to the next movement
• KB Overhead lunges
• KB Thrusters
• KB Pullovers
• KB Bridge Press

8 Nov Conditioning Core (Obj: Strength & Power)

Planche 3 min

5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Squats 20

5X
Dips 5
Box Jumps 25

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

Friday, November 5, 2010

5 Nov Advanced Core (Obj: Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Overhead Squat
3 – Dancing Bears
4 – Isometric Dragon Flag

10 min:
10 figure 8’s, 10 High Pulls, 10 Clean & press

5 Nov Core Conditioning (Obj: Strength & Power)

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

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

Wednesday, November 3, 2010

3 Nov Advanced Core (Obj: Endurance)

Ball Planche (3 min)

100 KB Snatches

10X
Burpee Pullups 5
Dbl KB Push Press 5 (HVY)

Super Set:
Pushup Burnouts
Armadillos 45sec

3 Nov Core Conditioning (Obj: Strength & Power)

Planche

10 min Xfit:
3 Circle pushes l/r/ 3 T-Situps l/r / 7 Goblet Squats - for 10 minutes

Pulls: 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, November 1, 2010

1 Nov Advanced Core (Obj: Endurance)

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

Do each 3x for 1 min/w 1 min rest
Jumpies
Straight Leg Raises
KB Press Throughs
Finger Curls (Roll Bar or Plates)

1 Nov Core Conditiioning (Obj: Endurance)

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
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