Renegade Strength and Conditioning

Thursday, 08.19.10 (Rest Day)

2010-08-19T10:09:00.000-07:00

Wednesday, 08.18.10

2010-08-19T09:55:00.000-07:00

SWOD
3x5 Bench Press add 5lbs to last workout
3x Max Pull Ups rest 3 minutes

DWOD
5 Rounds:
20yd Bear Crawl
5 Deadlifts 315
10 Burpees

Tuesday, 08.17.10 (Rest Day)

2010-08-17T09:16:00.000-07:00

10 Ways to Get Primal

Bigger, Stronger, Faster

2010-08-16T09:29:00.001-07:00

This weekend I watched the documentary Bigger, Faster, Stronger*, which talks about the use of anabolic steroids as performance enhancing drugs and how they relate to the "American Dream." The director Christian Bell talks about how his childhood heroes Arnold, Stallone, and Hulk all came out saying they have used steroids. He also addresses the conflicting opinions in America on things like steroids, cheating, and what people will do to achieve success. One other issue he touches on is other types of legal "performance enhancers" such as laser eye correction, adderall, and anxiety reducing drugs.

The director does a good job of investigating these issues, asking the right questions, being unbiased, and getting both sides of the story. I would recommend checking this out, I am sure I will watch it a few more times. You can watch it for free on YouTube broken down into 11 parts. Post thoughts to comments.

Bigger Stronger Faster (Part 1/11)

2010-08-16T09:27:00.000-07:00

Monday, 08.16.10

2010-08-16T08:42:00.000-07:00

Chet doing some GHD Sit Ups on our homemade GHD machine.

ASWOD
3x5 Squats add 5lb to last workout
3x5 Press add 5lbs to last workout

DWOD
AMRAP 15min:
10 Supine Ring Pull Ups
10 True Push Ups

Wednesday, 08.11.10

2010-08-11T10:30:00.000-07:00

ASWOD
3x Max Pull Ups rest 3 min

DSWOD
10 Rounds of:
3 Deadlifts @ 315 lbs
5 Clapping Push Ups
7 GHD Sit Ups

To view Loren Cordain's Seminar at the CrossFit Football cert at CrossFit Front Range click here

Tuesday, 08.10.10

2010-08-10T09:13:00.000-07:00

Rest Day

Top Ten Nutritional Mistakes

Monday, 08.09.10

2010-08-09T10:04:00.000-07:00

Congrats to Joe from our CrossFit Football program on his completion of his CrossFit's level 1 Certification. This is going not only help him become a better coach but a better athlete. I know it has always helped me having new eyes critique my form. Excited to see how this experience has changed you.

SWOD

Squat 3x5 add 5lbs to last workout
Press 3x5 add 5lbs to last workout

DWOD

6 Rounds of:
10 KB Swings @ 2 pood
15 Toes to Bar
20 Double Unders

Saturday, 08.07.10

2010-08-07T11:47:00.000-07:00

I wanted to take this opportunity to brag about one of our young athletes at CrossFit Michiana that has been participating in our CrossFit Football program since the beginning of the year. Mason is an 8th grader at Schmucker Middle School who wanted to use the CrossFit Football program to help make him a better athlete, and he did exactly that. Mason has come a long way not only in physical strength and looks, but also mentally. At first he used to complain about the work load from time to time, and how the weights were getting heavy. With time grew confidence, and Mason no longer complained about what his task where cause he knew no matter what was thrown at him he could do it if his mind was in the right place.

Here is an example of how Mason gymnastic and body-weight strength has improved.

When he first started he was using the thickest rubber band we had, and I was a helping him get over the bar. Now he is able to kip with the thinnest band we have and can almost do one without any assistance.

Now time to brag about some of his strength improvements for the CrossFit Football Totals.
January 1st/July 26th
Back Squat: 185lbs / 240lbs
Power Clean: 135lbs / 165lbs
Bench Press: 155lbs / 185lbs
Deadlift: 250lbs / 320lbs
As you can see Mason has put in some hard work and it has shown. It has been a pleasure to watch him grow and transform into the young man that he is today. I am excited to attend some of his football games this year, and see how all of that hard work has paid. Mason keep up the hard work both in the gym and outside and there is no telling what you can become.

Just wanted to leave you with a video of Mason doing he favorite lift, the Deadlift. This is also where he sets his PR of 320lbs.

2010-07-28T11:19:00.000-07:00

CrossFit Football Total Day 2:

Bench Press

Deadlift

**Same rules apply as last time, you only get 3 attempts at your maxes.

Tuesday, 07.27.10 Rest Day

2010-07-27T09:04:00.000-07:00

Mason doing some broad jumps.

In July a report came out relieving that a lot of our favorite whey proteins contained toxic metals such as: arsenic, cadmium, lead, and mercury. Not good news for those of you that relied on these whey protein powders for your post workout recovery. You can read the full consumer report here.
In John Welbourn's blog, Talk to Me Johnnie he address this issue, and offers a safe alternative. His teammate Tony Gonzalez from when he played for the Chiefs started his own company called All Pro Science. They manufacture their whey protein from grass fed cows, and this eliminates the toxic chemicals. You can read the full blog post by visiting TalkToMeJohnnie.com
I got my free sample in the mail yesterday, and I will say that my chocolate flavored whey was pretty tasty. Today I will be trying the banana flavored whey. To get your free sample (you have to pay for shipping) click here.

Monday, 07.26.10

2010-07-26T08:41:00.000-07:00

Me at my Olympic Lifting Cert with Josh Everett. I learned a lot from him over the weekend. Learned some great drills and skills to bring back to the gym. Was able to get coached and critiqued myself, which is always very useful. This cert has given me tools to not only be a better coach, but a better Olympic lifter myself.

CrossFit Football Total Day 1:

Squat

Power Clean

**Warm up as necessary to get to your attempts. You are only allowed 3 attempts. So be smart about them. May want to think about your first attempt being around 90-95% of your old 1rm.

Running Shoes vs. Weightlifting Shoes

2010-07-21T06:28:00.000-07:00

There is the right tool for the job. You wouldn't try to pound a nail in with a screw driver. You might eventually get it in, but a hammer would have been much more efficient. Similarly you shouldn't expect to come into the gym in your normal running shoes and squat as efficient as you could with weightlifting shoes. This video does a good job of showing the difference between the two.

Here are some links to places to buy different weightlifting shoes:
Pendlay Barbell Do-Wins
Rogue Fitness Weightlifting Shoes
Adidas Weightlifting Shoes

Wednesday, 07.21.10

2010-07-21T06:02:00.000-07:00

ASWOD
Squat 3x5 (add 5lbs from last workout)

DWOD
AMRAP 12min:
2 Power Cleans @ 80% of 1RM
2 Rounds, 3 Pull Ups, 5 Push Ups, 7 Air Squats

Monday, 07.19.10

2010-07-19T09:29:00.000-07:00

ASWOD:
Press 3x5 (add 5lbs from last workout)
Ring Dips 5x Max Reps

DWOD:
10 Rounds of:
100m Sprints

Work to Rest Interval 1:3

Sorry guys I haven't posted in awhile summer classes have been taking up a lot of my time. I think I've figured out a schedule so I should be back to posting normally.

Friday, 07.02.10

2010-07-02T03:56:00.001-07:00

Crossfit Football Crew representing at the Spartan Challenge Finale. Proud of you guys and everyone else that took place in the challenge. Everybody made some great changes in all areas in the 8 week challenge. Keep your ears open for the next challenge.

ASWOD
Power Snatch 1RM

DWOD
On the Minute on the Minute for 8 minutes:
2 Power Snatches at 80-85% of 1RM
3 Handstand Push ups

*For every round not completed preform 1 Round of Kalsu

Thursday, 07.01.10

2010-07-02T03:32:00.000-07:00

Mason and Joe doing some Med Ball tosses for distance.

ASWOD
Squat 3x5 (add 5lbs to last workout)
Bench Press (3x5 add 5lbs to last workout)
Weighted Pull Ups 3,3,3,3,3

DWOD
10,9,8,7,6,5,4,3,2,1
KB Swings 2 pood
Sprint 40yds

Wednesday, 06.30.10

2010-07-02T03:27:00.000-07:00

Rest Day
Just Tell Me What to Eat

Tuesday, 06.29.10

2010-07-02T03:15:00.000-07:00

ASWOD:
Deadlift 5rm add 5lbs to last workout

DWOD:
6 Rounds for time of:
53yd Farmers Walk
1/2 Gasser

Post Times and Weights Used to Comments

Thursday, 06.24.10

2010-06-24T08:54:00.000-07:00

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

In Memory of Bob Kalsu

**Remember we are not having class on Friday to allow our Spartan Challenge athletes time to rest up for the Finale on Saturday.

Wednesday, 06.23.10

2010-06-23T03:58:00.000-07:00

Rest Day

Paleo Meatballs

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:

Use you hands to form into large meatballs.
If you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:

1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:

If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

Tuesday, 06.22.10

2010-06-23T03:39:00.001-07:00

ASWOD
Deadlift 5RM (add 10lbs from last workout)

DWOD

"We Need One Score"
Complete as many rounds as possible in 3 minutes, then rest 1 minute. Repeat for a total of 5 rounds.

3 Power Cleans 155lbs
6 Push Ups
9 Knees-To-Elbows