Crux Strength: Your Path to Awesome: April 2011

ANNOUNCEMENTS

What is the 'Core?'

The core is the source of true strength & power. Many core muscles were also designed to protect the body and create stability. For our purposes we are referring to your body from your hips to your shoulders.

While we like mirror muscles too – we train for performance. Fitness that was meant to be used. All the other benefits follow. Our training gives you the strength, stamina and mobility to play & work hard. Designed as cross-training for climbers - we also attract lots of skiers, runners, bikers, snowboarders, military and folks who just want to be in better shape.

Our training is both performance and injury-prevention minded. We’ll train you to be strong now – and for a long time to come.

Conditioning Class (Wednesdays @ 7pm): The starting point. Students in the conditioning class span from those just wanting to get back into shape to mt. guides and military. The class is challenging. But we'll take the time to make sure that each person's workout is adapted to where they are at.

Advanced Class (Wednesdays @ 6pm): Instructor permission is needed for the Advanced class. I’ll look for safely demonstrated kettlebell technique for the swing, clean & press and snatch. Men should be able to do 10 unassisted pullups. Women should be able to do 5. The primary difference between the Conditioning & Advanced classes is the intensity level (and the advanced group complains more!) Come to this class when you are really ready to work.

These classes are designed for motivated people. I lead once a week – and then it us up to you to decide if and how to incorporate the regimen into your normal training. I’m happy to talk you through ways to make sure you are getting the most out of it.

Friday, April 29, 2011

29 April Advanced Core (Obj: Strength Endurance)

Planche Prog

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

Stretch

29 April Core Conditioning (Obj: Strength Endurance)

500’s
50 Prisoner Squats
50 Pushups
25 Box Jumps
25 Straight Leg Crunches
50 Full extension Crunches
50 Step-ups (25 reps per side)
25 Pull-ups*
50 Forward Lunges (25 reps per side)
50 Close-grip Pushups
50 Horizontal Pulls
50 Squats
25 Chin-ups*

*Pulls can be broken up if you cannot complete ‘in one go.’ When you can no longer pull unassisted, use negatives or horizontal pulls.

Wednesday, April 27, 2011

27 April Advanced Core (Obj: Strength Endurance)

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

5X
Pullups 20
Manmakers 10
Windshield Wipers 5

27 April Core Conditioning (Obj: Strength Endurance)

Spartan Run
Stairs (skip step run) 35# / 20# 6x
Pushups 50
Abs of Choice 50
Pullups 5-10
Stairs (skip step run) 35# /20# 6x
Pushups 40
Abs of Choice 40
Pullups 4-8
Stairs (skip step run) 35# /20# 6x
Pushups 30
Abs of Choice 30
Pullups 3-6

Ball Work: Bridging, Back Extensions, Pushups, Planching as time allows

Monday, April 25, 2011

25 April Advanced Core (Obj: Strength 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

3X
Frenchies 2-3
Tactical Lunge 30 l/r

Russian Twists 50 l/r

25 April Core Conditioning (Obj: Strength Endurance)

3 X
Pushups 25,20,15
Squat jumps 25,20,15
Diamond Pushups 25,20,15
Lunges l/r 25,20,15

3X
Russian twists w/ 35#/ 25# 25,20,15
Pullups Max +3*
Reach throughs 25,20,15
Chin up Max +3

*Max +3 = unassisted set to failure –then 3 negatives. If you are unable to do unassisted sets you can kip or do horizontal pulls. If you can do more then 15 or so unassisted, try weighted pullups.

Friday, April 22, 2011

22 April 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
Pushups 30
Rest 1 min

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – KB Hacking Frog Squats
3 – Dancing Bears
4 – J.B.’s

22 April Core Conditioning (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, April 20, 2011

20 April Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

KB Snatches 100

Toy Machine 3X (Keeping arms bent, pick up a dumbbell and traverse the bar.)

3X
1 KB Squats 10 l/r
Two finger hang (10 sec for both pairs)

3X
Pleasant Spanish (plyo pushups) Until Failure
Sloper hangs 20 sec

3X
Accelerations * Until Failure

*Accelerations: match grip on campus or rings. Pull up with one hand and reach to target rung with other. Return.

20 April Core Conditioning (Obj: Strength Endurance)

Planche

Loaded Jumping Squats (light weight) 30

10X
Floor Wipers

3X
Frenchies 1 – 2 sets
1 min rest

5x
Type writers 15 sec w/ 30 sec rest

Monday, April 18, 2011

18 April Advanced Core (Obj: Strength Endurance)

Planche 3 min
Lever 1 min

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
• Jumpies
• KB Pullovers
• KB Bottoms up Isometric Pushups (or 90 degree holds)
• Finger Board

18 April Core Conditioning (Obj: Strength Endurance)

10X
Burpee Pullups 5
Windshield Wipers (floor) 5

As fast as possible

Friday, April 15, 2011

15 April Advanced Core (Obj: Strength Endurance)

Planche Pushup
Lever

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Horizontal Pulls
2 – Loaded Jumping Squats
3 – Dancing Bears
4 – Isometric Dragon Flag

15 April Core Conditioning (Obj: Strength & Power)

V-sits 20

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

5X
Jumping lunges 5
Straight Leg Raises 3-5
Russian Twists w/ weight 10 l/r

V-sits 20

Wednesday, April 13, 2011

13 April Advanced Core (Obj: Strength Endurance)

Ball Planche (3 min)

100 KB Snatches

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

Super Set:
Pushup Burnouts
Armadillos 45sec

13 April Core Conditioning (Obj: Strength & 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, April 11, 2011

11 April Advanced Core (Obj: Strength Endurance)

Ball Planche
Lever

Tabata: Weighted Lunge

3X
Modified Iron Cross 10 sec l/r

Floor Wipers 100

Pyramid:
Frenchies 1-3-1

11 April Core Conditioning (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

5X
Rollups (or High Knees) 3-5
Airborne Squats 3-5

Friday, April 8, 2011

8 April Advanced Core (Obj: Strength & Power)

Ball Planche 3 min
Lever 1 min

5X
Planche Pushups (5 sec neg.) 5 DBL KB Jumping Squat 5
Muscleups 5

5X
KB Manmakers (hvy) 5
(C&P, Thrust Kick, Pushup)
KB Russian Twist 10
1 min rest

8 April Core Conditioning (Obj: Strength & Power)

Reach Throughs 30

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

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

Reach Throughs 30

Wednesday, April 6, 2011

6 April Advanced Core (Obj: Strength & Power)

Planche Prog 1 min total
Lever 1 min total

5X
KB Side Press 5 l/r
Weighted L-Sit Commando Pullups 3 (l/r)
KB Kneeling Squat 5
Rest 1 min

5X
Double KB hvy snatch 5
Windshield Wiper 5
Rest 1 m

6 April 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
Sideups 3-5 l/r

5X
Tiger Pushups 3-5
V-Sits 10

Jumping Lunges 20

Armadillos

Monday, April 4, 2011

4 April Advanced Core (Obj: Strength & Power)

Planche Prog. 1 min total
Lever 1 min total

5X
KB Manmakers 5 – 8 (Hvy)
Windshield Wipers 5 -8

5X
Switch Grip Pulls 5
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

4 April Conditioning Core (Obj: Strength & Power)

Planche 3 min

(Explode up)
5X
H Pulls/Pullups w/ 5 sec negatives 5
Jumping Weighted Squat 5
(Hold kettlebell or dumbbell. Squat and jump.)

(Explode up)
5X
Dips 5
Weighted Box Jump 5

(Slow and controlled)
5x
Circle Pushups 5 l/r
Heel touches 25 l/r

Friday, April 1, 2011

1 Apr Advanced Core (Strength & Power)

Agility Circuit

5X
½ Turkish Getup 6 l/r
Renegade Row 6 l/r
Ice Cream Makers 6

5X
Double Snatch 6
Double KB Windmill 6 l/r
Rollup Pullups 6

1 Apr Conditioning Core (Obj: Strength & Power)

5X
Pullups w/ 5 sec negative 3 -5
Circle Pushups 3-5l/r
Jumping Lunges 10 l/r
V- Sits w/ weight 10# / 25# 10
Russian Twists 25# / 35# 10 l/r

5X
Horizontal Pulls 3-5
Dips 3-5 (Load with weight if easy)