ONDEG Fitness

Friday, 27 January 2012

Responses to my inquiry of what to do for tomorrows training is overwhelmingly in favor of FIGHT GONE BAD.  You people are sick.  But that's what you want, so that's what you get.  At least you get to use the rower and not that DAMN AIRDYNE.

Here's something I think will be really funny.

Here's something that makes me think "who gives a fuck what the fashion industry says".  I say, the barbell never lies...you are either strong or weak, and that's all that matters.
Posted by Paul at Thu, 26 Jan 2012 20:12:23 GMT | Add Comment

Wednesday, 25 January 2012

Times:
6am, 8:30am, 6pm (Coach:  Paul)

Prep:
2x10:
  • Rafter ball
  • GHR
  • KTE
  • Pull-up
  • Incline DB press
Knowledge:
  • Programming basics
Review:
  • Thruster
Test:
  • None
Strength:
Three sets:
  • Front squat x3, push press x1
    • AMRAP in each set until failure.
    • Add weight on sets two and three
Stamina:
Ride the Dice:  this will be fun!
  • For ten minutes, you ride while your partner rolls the dice and keeps track of time.
  • Your partner rolls the dice, and you ride one tenth of a mile for each dot showing.  (ie...double fives is 1.0 mile, snake eyes is only 0.2 mile).
  • After each roll/ride, you rest half the amount of time it took you to complete the previous distance (ie...roll double fives, ride 1.0 mile...if that takes you two minutes and thirty seconds, then you rest one minute fifteen seconds.)
  • Capisce?

Mobility:
  • Quads
Posted by Paul at Wed, 25 Jan 2012 06:10:48 GMT | Add Comment

Tuesday, 24 January 2012

Times:
6am, 8:30am, 6pm (Coach:  Tracy)

Prep:

  • Burpee med ball
Review:
  • Clean and Jerk
Test:
  • Airdyne:  1 mile for time (if you didn't do it yesterday)
Strength:
  • Clean and Jerk, 5x3
Stamina:
One round for time...sprint!
  • Row 2000m, then one lap each:
    • DB roll (45#)
    • Jumping slam ball
    • Inchworm with roll-up
  • Then, Ride 1.0 mile
Posted by Paul at Mon, 23 Jan 2012 20:39:43 GMT | Add Comment

Monday, 23 January 2012

Times:
6am, 8:30am, 6pm (Coach:  Tracy)

Prep:
Two sets:
  • Shoot thru x3
  • Weighted GM x10
  • Box jump x5
  • GHD sit-up x10
  • Pull-up x15
Review:
  • OHS
Test:
  • Airdyne:  1 mile for time
Strength:
  • OHS 5x5
Stamina:
Five rounds:
  • Mountain climber x40
  • Single x100/80/60/40/20
  • Sit-up x30
  • Single x100/80/60/40/20
  • Seated twist x20
  • Single x100/80/60/40/20
  • SDHP x10

Mobility:
  • Hamstrings and glutes
Study as much as you sweat:
Posted by Paul at Sun, 22 Jan 2012 23:47:31 GMT | Add Comment

Friday, 20 January 2012

For those of you who missed Tuesday's training, you get the pleasure of that day's sufferance.  Be sure to check out what you are in for.

For those of you who did the "Nasty Girls" on Tuesday...you get "Nasty Boys" today.

Three rounds for time:
  • Lunge x50 (steps)
  • Burpee roll-up with pull-up x7
  • Thruster x10 (95#)

Can hardly wait!
Posted by Paul at Thu, 19 Jan 2012 21:13:58 GMT | Add Comment

Wednesday, 18 January 2012

Times:
6am, 8:30am, 6pm (Coach:  Paul)

Prep:
2x10:
  • Rafter slam ball
  • KB swing
  • Pull-up
  • DB press
Knowledge:
  • Programming basics
Review:
  • Deadlift
Test:
  • Row max wattage:  3 attempts - 15 secs. each
Strength and stamina:
"2008 CrossFit Games Deadlift / Burpee WOD"
Compare to:   09 October 2009 / 08 January 2010 / 13 July 2010 / 03 August 2010 / 26 October 2010 / 21 December 2010 / 18 March 2011 / 15 April 2011 (modified) / 31 May 2011
 
Five rounds for time:
  • Deadlift x5 (♂ 275# / ♀ 185# / or 75 to 85% of 1RM)
  • Burpee x10
Mobility:
  • Hamstrings and glutes
Study as much as you sweat:
Motivation:
Posted by Paul at Tue, 17 Jan 2012 21:58:25 GMT | Add Comment

Tuesday, 17 January 2012

"Nasty Girls"
3 rounds for time:
  • Squat x50
  • Muscle-up x7
  • Hang power clean x10 (135 Rx)
Posted by Paul at Mon, 16 Jan 2012 23:00:47 GMT | Add Comment

Monday, 16 January 2012

Times:
6:00am - Coach:  Tracy
8:30am - Coach:  Tracy
6:00pm - Coach:  Tracy

Prep:
  • 2x10:
    • Squat
    • GHD situp
    • GHR
    • Push-up
    • Pull-up
  • Inchworm (2x1 length)

Skill review / enhancement / instruction:

  • OHS

Strength: 

  • OHS 5x3

Stamina:

  • DU x50 (substitute:  NONE)
  • OHWWL x1 lap (use a bumper plate)
  • Push-up 1-10 (no knee push-ups)
  • Pull-up 10-1 (substitute:  ring row)
  • OHWWL x1 lap
  • DU x50
Mobility/Stretch:
  • Quads
Study as much as you sweat:
High intensity?  ALL the time?

Motivation: 
CrossFit and Reebok
Posted by Paul at Sun, 15 Jan 2012 21:26:58 GMT | Add Comment

Friday, 13 January 2012

If you can't do a dead-hang pull-up, test out the new pull-up assistance rig.  Have a coach help you.

Times:
6:00am - Coach:  Paul
8:30am - Coach:  Paul
6:00pm - Coach:  Paul

Knowledge:
 Prep:
  • Slam ball and toss
  • KB circuit with burpee penalty
Skill review / enhancement / instruction:
  • Bear complex
Test:
  • Airdyne max wattage in 15 seconds (3 attempts)
 Strength and Stamina:
  • Max reps in one minute for each exercise, one round:
    • Row (calories)
    • Med ball clean
    • Slam ball
    • Rafter ball
    • DU
  • Then:
    • Bear complex (7 rounds, heaviest weight possible, bar does not rest on the ground, 5 minutes to start your heaviest load)
      • OR
    • Death by Deadlift (50% 1RM)
Supplemental:
  • DU's of course, stop when you've exceeded your previous PR for unbroken reps, or 5 minutes, whichever is longer.
Mobility/Stretch:
  • Calves
Study as much as you sweat:
Posted by Paul at Thu, 12 Jan 2012 21:35:52 GMT | Add Comment

Wednesday, 11 January 2012

If you can't do a dead-hang pull-up, test out the new pull-up assistance rig.  Have a coach help you.

Times:
6:00am - Coach:  Paul
8:30am - Coach:  Paul
6:00pm - Coach:  Paul

Knowledge:
  • CrossFit:  ten general physical skills.
  • ONDEG:  distilled aspects of fitness - strength / stamina / coordination / sufferance
Prep:
  • 2x10
    • Incline DB bench
    • Lateral hurdle
    • Pull-ups (dead hang)
    • Sit-thru (5 each side)
    • Weighted GM
Skill review / enhancement / instruction:
  • KB clean
  • KB Bear
Test:
  • Airdyne max wattage in 15 seconds (5 attempts)
 Strength:
  • KB bear (5 rounds, increase weight each round)
Stamina:
Max distance and reps:
  • Airdyne 3/2/1 (minutes)
  • Hurdle facing burpee 3/2/1 (minutes)
    Supplemental:
    • DU's of course, stop when you've exceeded your previous PR for unbroken reps, or 5 minutes, whichever is longer.
    Mobility/Stretch:
    • Calves
    Study as much as you sweat:
    Posted by Paul at Tue, 10 Jan 2012 22:55:24 GMT | Add Comment
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