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, November 30, 2011

30 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas: :20 exercise/:10 rest X8
• High Lateral Jumps
• Springing Tripod
• Scorpion Strike
• Bear Squat Press
• Tiger Pushups
• Anchored Bridge
Cool Down

30 November Core Conditioning (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas: :20 exercise/:10 rest X8

• KB Lunge Twist
• Swinging Tripod
• Scorpion Pushup
• Bear Pushup
• Rocca Squat
• Diagnal Bridge

Cool down

Monday, November 28, 2011

28 November Advanced Core (Obj: Endurance & Agility)

Warm Up

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas: :20 exercise/:10 rest X8

• Lunge Twist
• Revolving table
• Scorpion Crucifix
• Bear Squat
• Rocca Forearm
• Bridge Clap

Cool down

28 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Friday, November 25, 2011

25 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups


5X
• Alt Swings 20
• Pushups 20
• Hi pulls 10 l/r
• Goblet Squats 20
• Rest 1 min


Cool down/ stretch

25 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 10 Commando
• 10 Pullups
• 10 Chinups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Wednesday, November 23, 2011

23 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups
• 10 Chinups
• 5 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push Squat
• Sit Through Cllimb
• Guard Pushup
• Spinal Rock Pike
• Tripod Overhead Twist

Cool down/ stretch

23 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pull up Pyramid: X (3’s) 3-12-3

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

Monday, November 21, 2011

21 Nov Advanced Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 15 Pullups
• 20 Chinups
• 15 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• 1 KB Snatch *
• Lawnmowers *
• Bridge Press *
• Alt Swings

Cool down/ stretch

21 Nov Conditioning Core (Obj: Endurance and Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 12 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Friday, November 18, 2011

18 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 20 Pulls
• 25 Chins
• 15 Pulls

Tabatas (:20 move/ :10 rest) X 8

• Cossack Lunge
• Plank Push Knee
• Sit Thru Knee
• Bottoms Up Pushups
• Tripod Overhead

Cool down/ stretch

18 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Wednesday, November 16, 2011

16 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge Jump
• Plank Push
• Sit Thru Reach
• Screw Pushup
• Spinal Rock Pike
• Tripod Twist

Cool down/ stretch

16 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

Monday, November 14, 2011

14 November Advanced Core (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 16 Pullups
• 20 Chinups
• 16 Pullups
• 10 Chinups
• 8 Pullups

Tabatas (:20 move/ :10 rest) X 8

• Front Lunge
• Plank Push Knee
• Sit Thru Knee
• Pushups
• Spinal Rock Basic
• Tripod Overhead

Cool down/ stretch

14 November Core Conditioning (Obj: Endurance & Agility)

Warm up well

Pulls: (:60 rest after each set)
• 8 Pullups
• 10 Chinups
• 8 Pullups
• 5 Chinups
• 4 Pullups

Tabata Protocol: 8 X :20 work & :10 sec rest. (Total 4 min) Complete 1 Tabata per exercise before moving on:

• Front Lunges
• 3 pt Plank (switch sides each set)
• Sit Thru
• Pushups

Cool down/ stretch

Friday, November 11, 2011

11 November Advanced Core (Obj: Power)

Warm up well


6X
• Switchgrip Pullups 5
• Pleasant Spanish 10
• 1 Dumbbell Snatch 5 l/r
• Sumo Squat & Toss 10

11 November Conditioning Core (Obj: Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch

Wednesday, November 9, 2011

9 November Advanced Core (Obj: Power)

Warm up well


5X
• Manmakers 6
• Marine Pushups 3

Barwork 3X
• Frenchies
• Windshied Wipers
• Typewriters
• Sideups

9 November Conditioning Core (Obj: Power)

Warm up well

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

6X
• KB Deadlifts :30
• V-Ups :30
• Dbl Push Press: 30
• Cossack Squats :30
• Turkish Situps : 30*
• Rest :60

*alternate l/r each set

Cool down/ stretch

Monday, November 7, 2011

7 November Advanced Core (Obj: Power)

Warm up well

Mini KB Leg Blasters (M 35 / W 25)
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Toss & Catch :30
• KB Pull Over and Press :30
• Juggling Bent Over Row : 30
• Hopping Pushups:30
• Rest :60

Cool down / stretch

7 November Conditioning Core (Power)

Warm up well

Ladders: Pull up Chin down 1 – 5, 1-5

Mini Leg Blasters
3X (no rest)
• 10 Squats
• 10 Lunges
• 10 Jumping lunges
• 10 Jumping squats

4X
• Sumo Hi Pulls :30
• KB Pull Overs :30
• Juggling Bent Over Row : 30
• Slow Bottoms Up Pushups :30
• Rest :60

Cool down / stretch
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