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 29, 2011

29 July Combined Core (Obj: Mobility and Stabilization)

Planche

Lever

5X
Alligator Crawl 10
Walking Lunge Stretch (3-5 l/r)

5X
Overhead Squat 10X
Muscleups 2X


3X
HAM

Wednesday, July 27, 2011

26 July Combined Core (Obj: Mobility and Stabilization)

Extended Joint Mobility Warm Up (Look at Intu Flow link)

Flow-Fit - 18 minutes

Stand and Squat to:
- Quad Hop
- Kick Through or Half Sweep
- Mt. Climber or Twist
- Upward Dog
- Swaying, Swinging or Springing Tripod
- Spinal Rock

Finish with 50 pullups (men) 30 pullups (women)

Monday, July 25, 2011

25 July Combined Core (Obj: Mobility and Stabilization)

"Intu-Flow" Joint Mobility Routine 15 - 20 minutes
(Google video "intu-flow beginner")
Neck
Shoulders
Elbows
Wrists
Fingers
Thoracic Spine
Lumbar Pelvis
Whole Spine
Hips
Knees Ankles

Flow-Fit Flow I
Deep Squat - Stand
Deep Squat to Quad Press - Stand
Deep Squat to Leg Sweep (l&r)- Stand
Deep Squat Mt. Climber - Stand
Deep Squat to Swinging Tripod - Stand
Deep Squat to Upward Facing Dog - Stand
Deep Squat to Spinal Rock - Stanf
Repeat for 15 minutes - slow, controlled pace.

Friday, July 22, 2011

22 July Combined Core (Obj: Mobility)

3X (Do A then B 3X)
A) Loaded HUG (w/ light weights) 5X l/r
• Side lunge
• Prisoner
• Pigeon

B) KB GRP’s:
• Groiner To Squat Thrust 10X
• Renegade Row 10X
• Pushup 10X

Wednesday, July 20, 2011

20 July Combined Core (Obj: Mobility)

Planche 3 Minutes
Wall Slides


3 X
A) Triple KB Complex (all bottoms up) 10
• Goblet Squat down
• Bootstrap
• Goblet up to Halo

B) Stair Crossovers (loaded) 4 laps


Ring Muscleups (learn)

Monday, July 18, 2011

18 July Combined Core (Obj: Mobility)

Extended Mobility Warm up

Ball Planche

Mobility Set 1: 3X
Bear Crawl up & down stairs
Stability Ball – Back Extensions 20

Mobility Set 2: 3X
Stair Crossover 4 laps
½ Turkish Getup 10 l/r

Rings 3X
Skin the Cat 3X
Ice Creammakers 3X

Friday, July 15, 2011

15 July Combined Core (Endurance)

Ball Planche (3 min)
Wall tuck

(7 min)
WoodChoppers 10L/R
Halos 10 L/R

Tabatas: (4 minutes of 20sec mov.:10sec rest)
1) Jumpies (Pullups w/ a jump assist – bar/rings should be low enough to reach with elbows slightly bent.)
2) Dbl KB swings
3) Lunges w/ KB in racked position

3X
Bridge Press 15 L/R
Planche Piston & Twist 3

Wednesday, July 13, 2011

13 July Combined Core (Endurance)

Planche
Wall Tuck

Pullups Max +3 negatives
Pushups 100
Squats 75
KB Floor Wipers 30

Pullups Max +3 negatives
Pushups 75
Squats 50
KB Floor Wipers 20

Pullups Max +3 negatives
Pushups 50
Squats 25
KB Floor Wipers

Stretch

Monday, July 11, 2011

11 July Combined Core (Endurance)

Warm up

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

Friday, July 1, 2011

1 July Combined Core (Obj: Strength Endurance)

Ball Planche 3 min

Max Chest Hi Pulls

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

Max Horizontal Pulls

Tabatas (20 sec wrk:10 sec rest – total 4 min):
1 – Thrusters
2 – Alternating KB Press (ball or bench if possible)
3 – J.B.’s

Max Pullups
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