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.

Wednesday, October 26, 2011

26 October Conditioning Core (Obj: Power & Core)

Warm up well

Pullups 10

8X
• 3 Pt Planche :15 l/r
• Mule Kick :30
• Inchworms :30
• Windmills :30*
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

26 October Advanced Core (Obj: Power & Core)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• 2 pt Planche :15 l/r
• Lateral Knee-in :30
• Floor Pikes :30
• Knee Switch (or Shin Squat Switch) :30
• Alligator Crawls :30
• Knee ‘U’s’ :30
• Rest :60

Cool down/ stretch

Friday, October 21, 2011

21 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB Deep Squat :15
• KB Pull Over Crunch :30
• KB Clean :15 l/r
• KB Pull Over :30
• Bent Over Row :30
• KB Low Rip :15 l/r
• Hip Snap :30
• Big Wheel : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

21 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Wednesday, October 19, 2011

19 October Advanced Core (Objective: Power)

Warm up well

Muscleup Ladder 5 -1

4X
• KB SOTS Press :15 l/r
• KB Pull Over Shotput :30
• KB Clean rear Lunge :15 l/r
• KB Full Ext. Crunch :30
• Split Stance Row :30*
• Visor Thread :15 l/r
• Sandbag Squat Slam :30
• Hammer Swing : 30
• Rest :60

Switch Grip Ladder 3 – 1

Cool down / stretch

19 October Conditioning Core (Objective: Core Strength)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

4X
• KB Deep Squat :30
• KB Pull Over Crunch :30
• KB Thruster :30
• 1 KB Bent Over Row :30
• Low Rip :15 l/r
• Swings :30
• Big Wheel : 30
• Rest :60

Cool down / stretch

Monday, October 17, 2011

17 October Advanced Core (Objective: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

6X
• 3 pt planche :30 (15L/15R)
• Lateral Knee in :30
• Jumping V-ups :30
• Pikes (Ball) :30
• Shin Squat Switch:30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

17 October Conditioning Core (Objective: Core Strength)

Warm up well

Pullups 10

5 X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Russian Twists :30
• Knee Switch :30
• Reach Throughs :30
• Knee Twists :30
• Rest :60

Chinups 10

Cool down/ stretch

Friday, October 14, 2011

14 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• 3 pt planche :30 (15L/15R)
• Squat Thrusts :30
• Straight Leg Extensions:30
• Pikes (ball or rings) :30
• Russian Twists :30
• Rollups :30
• J.B’s :30
• Rest :60

Cool down/ stretch

14 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Wednesday, October 12, 2011

12 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Dragon Flag Hold :30
• Burpees :30
• Straight Leg Raises :30
• Reach Throughs :30
• Straight Leg Full Circles :30
• Bear Crawl (Stairs):30
• Ice Cream Makers:30
• Rest :60

Cool down/ stretch

12 October Core Conditioning (Obj: Functional Strength)

Warm up well

Pullup pyramids 1,2,3,4,5,4,3,2,1

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

Monday, October 10, 2011

10 October Advanced Core (Obj: Core Strength)

Warm up well

Pullup pyramids 2,4,6,8,10,8,4,6,2

8X
• Planche Extensions :30
• Mule Kick :30
• Inchworms :30
• Jumpy Crunch :30
• Knee Switch :30
• Kneeling Jump & Drags :30
• Knee Twists :30
• Rest :60

Cool down/ stretch

10 October Core Conditioning (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

Friday, October 7, 2011

7 October Advanced Core (Obj: Functional Strength)

Warm up well


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

5X
Weighted Pullups 1-3 (1/2 bodyweight goal)
Weighted Dips 5 (hvy)
Dble KB Lunges 5 l/r
(Racked position if you can or suitcase)

Cool down/ stretch

7 October 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

Wednesday, October 5, 2011

5 October Advanced Core (Obj: Functional Strength)

Warm up well

Pullups / Negatives 10

6x
• Dbl KB Squat :35
• Castle Pushups :35
• Turkish Getup :35*
• Jumpies :35
• Windshield Wipers :35
• C&P to Squat :35*
• Rest :60

Pullups / Negatives 10

*Alternate Left and Right with each round.

Cool down/ stretch

5 October 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

Monday, October 3, 2011

3 October Advanced Core (Obj: Functional Strength)

Warm up well

5X
• Frenchies (5 sec holds) 1-3
• Dbl KB lunges - racked 5
• Rest 1min

5X
• Lever – to failure
• Slow Divebombers – to failure
• Rest 1 min

Cool Down

3 October 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
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