Crux Strength: Your Path to Awesome: September 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, September 30, 2011

30 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Thrusters :35
• Pushups :35
• Incline (45°) Row :35
• Russian Twists :35
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down

30 Sept Advanced Core (Obj: Functional Strength)

Warm up well

5X
Dbl Snatch 5X
Frenchies 1- 2

5X
KB Cossack Squat 3-5 l/r
Bar Dips 5X
Ball Pikes 5X

Cool down

Wednesday, September 28, 2011

28 Sept Conditioning Core (Obj: Functional Strength)

28 Sept Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives M:25 /W:12

6x
• 1 KB Deep Squat (butt to ground) :35*
• Clapping Pushups :35
• Bent over row :35
• Russian Twists & Press :35 (Halfway through each twist press over head)
• Snatch :35*
• Rest :60

Pullups / Negatives M:25/W:12

*Alternate Left and Right with each round.

Monday, September 26, 2011

26 Sept Conditioning Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.
Cool down/ stretch

26 Sept Advanced Core (Obj: Functional Strength)

Warm up well

5x
1 Arm Sots Squat 5X l/r
Weighted Pullup 5X
Dragon Flags (or Straight Leg Raises) 5X

5X
Dbl Hang Cleans 5 l/r
Weighted Dips 5

Cool down/ stretch

Friday, September 23, 2011

23 Sept Core Conditioning Class (Obj: Strength)

stretchWarm up well

Pullups / Negatives 10

6x
• Rear Lunge Tri-Extension :35
• Dbl Bridge Press :35
• Windmill :35*
• Incline Row :35
• Lunge Twist Press :35*
• Push Press :35
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

23 Sept Advanced Core Class (Obj: Strength)

Warm up well

5X
KB Manmakers 5 - 8
Windshield Wipers 5 -8

5X
Weighted Lockoffs 4 (15 sec)
Weighted Dips 5
Dble KB Lunges 5 l/r

Cool down/ stretch

Wednesday, September 21, 2011

21 Sept Core Conditioning Class (Obj: Strength)

21 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift Curl :35
• Bridge Press (Alternate/Stabilized) :35
• Bent Press :35*
• Bent Over Row (Alternate/Stabilized) :35
• Dragon Squat Lift Up :35*
• Clean & Jerk :35
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Monday, September 19, 2011

19 Sept Core Conditioning Class (Obj: Strength)

Warm up well

Pullups / Negatives 10

6x
• Front Lunge Curl :35
• Bridge Double Press :35
• Standing Side Bend :35
• Standing Row :35
• Standing Twist Press :35*
• 2 Hand Swings
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

19 Sept Advanced Core Class (Obj: Strength)

Warm up well

4X
Double KB Floor Press 6
Renegade Row 6 l/r
Weighted Pullups 6

4X
Dbl KB Clean & Jerk 6
KB Pullover & Press 6

5 min
Turkish Get up - hvy

Cool down/ stretch

Friday, September 16, 2011

16 Sept Core Conditioning Class (Obj: Strength)

16 Sept Advanced Core Class (Obj: Strength)

Warm up well

Do 5 sets for each exercise before moving on. 1 min rest between sets. (All Heavy)

- Dbl KB Clean & Press 5
- Weighted Pullups 5
- Weighted Dips
- Windshield Wipers 5 l/r (slow & controlled)

Cool down/ stretch

Wednesday, September 14, 2011

14 Sept Core Conditioning Class (Obj: Strength)

14 Sept Advanced Core Class (Obj: Strength)

Warm up well

Pullups / Negatives 20

6x
• 1Leg Romanian Deadlift :35
• Bridge Press (Alternating) :35
• Side Press :35*
• Bent Over Row (Alternating) :35
• Split Stance Lift Up :35*
• Clean
• Rest :60

Pullups / Negatives 20

*Alternate Left and Right with each round.

Cool down/ stretch

Friday, September 9, 2011

9 September Combined Core (Obj: Strength)

Planche (3 minutes)

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

Wednesday, September 7, 2011

7 September Combined Core (Obj: Strength)

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, September 2, 2011

2 Sept Combined (Obj: Gorilla Power)

1) Spetznaz Traverse - or Bar/Rope Exercise (20’ of climb/traverse)

From Russia With Love

2) 5X
Pistols 3-5 l/r
One-Arm Push Ups 3-5 reps
L-Sit Pull Ups (Dead Hang/ To Chest) 3-5
Stairs, two-step, 5x w/ 25# or 35# ball or bell
Hand Stand Push Ups 3-5
Wind Shield Wipers 3-5X
High Ring Dips (weighted) ) 3-5

3) Round the World (Core workout of whole core: kickboxers, laterals,crunches, reach through, v-sits, superman, back extensions, hip dips, side crunches, bicycles, etc.)

Crux Strength: Your Path to Awesome