ONDEG Fitness

Muhammad Ali quote

“Impossible is just a big word thrown around by small men
who find it easier to live in the world they’ve been given
than to explore the power they have to change it.

Impossible is not a fact.  It’s an opinion.

Impossible is not a declaration.  It’s a dare.

Impossible is potential.

Impossible is temporary.

Impossible is nothing.”

-Muhammad Ali
Posted by Paul at Tue, 06 Mar 2012 21:39:16 GMT | View Comments (1) | Add Comment

Wednesday, 07 March 2012

Prep:
Med ball toss
Burgener warm-up and skill transfer exercises.

Technique:
Snatch, perform an extra overhead squat every time you complete a snatch.

"Unbroken"
Five rounds for time and load:
  • Perform an unbroken set of thrusters with a barbell.
  • Multiply the unbroken thrusters by three and perform that number of burpees.
-or-
  • Multiply the unbroken thrusters by ten and perform that number of double-unders.
-or-
  • Perform an equal number of pull-ups.
NOTE:  Pick your weight with some serious contemplation.
Posted by Paul at Tue, 06 Mar 2012 21:33:39 GMT | Add Comment

Tuesday, 06 March 2012

Prep:
Squat stretch for three minutes then foam roll the hips for five minutes.

Two sets:
  • Walking lunge with elbow to ground stretch (length)
  • Press (DB) x10
  • Alternating toe touch x5 each side
  • Bent row x10
  • Superman
Max effort:
  • Box jump
Two rounds:
  • 30 sec handstand (Do this free-standing if you are skilled enough, otherwise use a band for the best response, if necessary, go against the wall.)
  • 30 sec hollow plank (Slightly round the lower back up like cat pose.)
  • 30 sec arch (Superman...chest and knees up!)
  • 30 sec flexed arm hang (Chin over the bar...if your chin drops below the bar, rest five seconds then get back into position.  Add weight if you are having no problem holding chin over the bar for 30 seconds.)
    • (this is ripped off from CrossFit LA)
  • Pull-ups 3x ME (weighted or assisted, 3-7 reps each set)
Strength:
Bench press:
  • Establish a one rep max, then, do 3 sets of 7 at 65%.
Stamina:
  • Bike and row six rounds, alternating:
  • 90 sec on and 90 sec off.
Posted by Paul at Mon, 05 Mar 2012 20:15:25 GMT | Add Comment

Monday, 05 March 2012

Strength:
Front squat:  3-3-3-3-3
All sets are the same weight.  Roughly 80-90% 1RM.

Stamina:
3 Rounds:
  • Run 300m
  • DU x100
  • Toe tap x50
  • KBS x25
  • Clean x1 (90% 1RM)
Posted by Paul at Sun, 04 Mar 2012 22:23:44 GMT | Add Comment

Friday, 02 March 2012

Cathy really wanted to do more burpees.  Reluctanly, I said no.

Actually, I said HELL NO!

Prep:

  • Squat/Cossack stretch (5 minutes)

Two sets:

  • Broad jump (length)
  • DB press x5 each arm (single arm, alternating)
  • Ring row x5
  • Weighted GM x5
  • Leg raise to plow x5

Five sets:

  • Pull-ups (use assistance or add weight to keep reps 3 or more but less than 7)

F.U.N. stuff:

  • Alternating toe touches from an inverted elevated plank position (what?)
  • One arm push-up

Strength:

  • Back squat 10x2 (Heavy!  90%?)

Stamina:
Partners:

  • Row 8 minutes
  • Rest 8 minutes
  • Row 4 minutes
  • Rest 4 minutes
  • Row 2 minutes
  • Rest 2 minutes
  • Row 1 minute

(This workout ripped off from something I saw on CrossFit LA's site)
Posted by Paul at Thu, 01 Mar 2012 21:27:36 GMT | View Comments (2) | Add Comment

Wednesday, 29 February 2012

Did you know 2012 is a "leap year"?  Either you did or you didn't, but those of you who pay attention to those details had to wonder if we would be doing any sort of leaping on this unusual day.

Well, here's some things I had in mind for today:

  • DU
  • Box jump
  • JPU
  • Broad jump
  • Hurdle

But I had some requests for burpees...CrossFit Games style.  That means as many as you can do in 7 minutes.

You'd think that would be enough for one day, but we should end with a bit of Oly:

Typically known as "Grace" to the CF community, clean and jerk 135 pounds thirty times.  But I don't like the "ground to overhead" heavy metcon as it's become.  I prefer to do Oly with as close to perfect technique everytime.  Screw the clock.

So, that's how we'll finish the hour.  Clean and jerk thirty times at about 60 to 70 percent of your 1RM.  Shoot for two per minute, but don't sacrifice technique.  Rate each lift.

Easy day.




Posted by Paul at Tue, 28 Feb 2012 21:40:08 GMT | Add Comment

The Difference

Losers Talk About It
-
Winners Do It
Posted by Paul at Mon, 27 Feb 2012 20:19:24 GMT | Add Comment

Tuesday, 28 February 2012

Did you realize daylight savings time begins in about a week and a half?  Time flies, eh?  Soon, you'll have to get up an hour early.  DAMMIT.  Don't worry...you'll adjust quickly.

---------------------------------

Partners:
Five sets of each:
  • Pistols x10 (five each leg - use straps, bands or grasp hands)
  • Pull-ups (Have your partner assist you just enough to get your chin over the bar three times or if you can do more than 6 dead hang pull-ups add enough weight so that you fail on your 3rd or fourth rep)
Strength:
Elevated deadlift:  Use a box to raise yourself up 4-6" or use 25# steel plates as the largest diameter plate.
  • 3-3-3-2-2-2-1-1-1
Stamina:
Complete as many rounds as possible in 30 minutes of:
  • Row 500m
  • Kettlebell swing x20 (35/18)
  • Push-up x15
  • Front squats x10
  • HSPU x5
Posted by Paul at Mon, 27 Feb 2012 20:03:20 GMT | Add Comment

Monday, 27 February 2012

Lawd ah mussy...where have all the posts gone?

Been a little distracted lately, so the posts got pushed to the side for a few days.  But, I've got a whole week lined out for you lunatics so be ready for some fun stuff and some F.U.N. stuff!

Prep:
2x10:
  • Dip
  • Body row
  • KTE
  • Walking lunge
  • Superman
Strength:
Press 5x5
  • Lead each set (warm-ups and work sets) with 20 mountain climbers.
  • Finish each set with one set of ME dead-hang pull-ups

Stamina:
For time:

  • Bike 0.3 mile
  • Shoot thru pendulum (no push-up or dip) x5
  • Squat x20
Posted by Paul at Sun, 26 Feb 2012 22:24:27 GMT | Add Comment

Wednesday, 22 February 2012

Ain't no shortage of information these days.  I guess there's never really been a shortage of information...just that we've become accustomed to the access to information.  And, yes, the Internet...it can be helpful and it can be a hindrance.  It's a hindrance to me 'cuz I tend to get caught up in all the information relating to strength and stamina.  And, occasionally sufferance.  When I say all the information, I mean ALL...I love reading about techniques in particular, but the opinions are fun too.

The one qualifier I have for putting any stock into a website is whether or not the site is focused on simply presenting information or attempting to sell me something.  The person or organization that is presenting you their products, books, or programs as something to spend money on cannot be faulted...that's just business.  But take a look at what the overall goal of the website is before you invest alot of time in the presentation of "information".

A case in point:  CrossFit.com.  It started as a simple "workout of the day" and has evolved beyond that to offer much, much more, but it's basically the same template.  Each day a different workout, complimented by instruction, education and community involvement.  Does CrossFit make money from it's site?  OH HELL YEAH.  Just check it out every Monday morning to see how many folks have paid a grand to attend their level one training seminar.  Not to mention all their specialty certs.  But what you see on the main page is all about training.  Nothing (or very little) says "buy me!" or "spend money on this".  You get your workout, and some supplemental info (and some occasional bullshit), and very little marketing.

Now look at Lou Schuler's website.  (www.louschuler.com)  I have no idea what Lou's claim to fame might be, but apparently he's figured out the "new rules of lifting".  And, according to him, there's new rules that apply to life in general, for women, for abs, etc., etc.  If you want to know these "new" rules, you'll have to buy the book(s).  My guess is that it's the same information you can find elsewhere for free, repackaged into Lou's "new" methods.

There's really no "new rules of lifting"...just the application of what we already know:  strength is paramount, stamina is preferred and willingness to suffer is the most reliable predictor of success.

So, do I have the corner on the market as it relates to "fitness".  Is the triad of "strength, stamina and sufferance" the be-all/end-all of human performance?  Well, yeah, I think it is.  It's the starting point at a very minimum.  And if you forget that, it's easy to get mired down in the BS presented by the "fitness" industry.  I don't need a to write a book to tell you that the Three S's will guide you on your fitness journey.  The books/articles/blogs have already been written, you just need to wade thru the bullshit to find the right ones.

Hopefully I've done that...guided you to find the basic info that can take you 95% of the way to your goals.  I owe my fitness "awakening" to CrossFit, and I'll continue to use "constantly-varied, functional movements executed at high intensity" as the guiding principle for our programming.  But I'm gonna search for that 5% that eludes me.  And I bet I won't have to pay a dime for it.

-----------------------------------
Prep:
  • Partner pistols (coordinate!)
  • Partner resistance band movements
  • Tabata:
    • Mountain hoppers
We did man-makers once already this week, but hell, this time it's different!

Strength and Stamina:
Begin with a 0.2 mile ride then alternate until all man-makers complete:
  • Thruster x3 (95/65)
  • Man-maker x3 (10-45#)

End with a 1000m row.

NOTE:  do not drop the weights!  They must be placed on the ground!

Oh the joy.

Posted by Paul at Tue, 21 Feb 2012 21:26:17 GMT | Add Comment
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