All Levels
(2 Partner Teams)
2 Rounds
300m Run
50 KB Swings
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 KB swings however necessary between them.
*Repeat the process for the second round
*Record time

Rest 5 min

then…
Team 400m Heavy Farmer Walks
*Record Weight

Rest 5 mins

then…
2 Rounds
300m Run
50 Burpees
*Partner A  will Sprint 300m, while Partner B Rests.
*Partner B will Sprint 300m, while Partner A rests.
*Once Partner B is done, both partners can complete 50 Burpees  however necessary between them.
*Repeat the process for the second round
*Record time

“Since you mentioned intermittent fasting, can you provide your thoughts on when and for whom this could be a good approach to healthy eating frequency. Specifically, what are the benefits of this approach compared to a Paleo lifestyle with 3 meals plus snacks? And could this be a quality option for someone looking to get stronger/leaner/healthier but not necessarily aspiring to the highest competitive levels? Thanks!”

I’ve done a good amount of intermittent fasting with mixed results. Based solely on my personal experience I think it ultimately hinges on the stress factor, and the type of training you are focusing on.  When I am getting good sleep, my work schedule is consistent, and I’m focusing on a structured strength training program I’ve seen very good results with IF. In 2010 prepping for The Arnolds Weightlifting meet I used IF and was able to get down to 115 kilos which is about 4 kilos off my leanest weigh in of all time.

On the flip side If I’m teaching early AM class, staying late to prep the team for regionals, traveling, and doing allot of high intensity conditioning IF tends to be one more hot coal in my stress fire and takes aways more than it adds. Everything seems to suffer in this situation.

So my ideal person to implement IF would be a person that has low lifestyle stress (or manages stress well), has good sleep habits, and primarily focuses on structured strength and weightlifting for their training.  If you look into the work Martin Berkhan has done you’ll see that the success folks have on his programs tend to fit this avatar.

http://www.leangains.com/2010/04/leangains-guide.html

Hope that Helps!

Coach Wes

All Levels
8:00 AMRAP
400m Run
10 KB Russian Swing
10 UB Push ups
Rest 2:00

8:00 AMRAP
500m Row
10 KB Russian Swings
5 UB Push ups
*80-90% of Max Aerobic Effort
*Record Total Rounds on both AMRAP’s separately

Evolution of Mahdi Te Heuheu (Article from yesterday’s podcast)
*Post thoughts to comments

“I don’t believe you have to be better than everyone else. I believe you have to be better than you ever thought you could be.” -Ken Venturi

Regionals 2013 in 1 week!

Performance (Level 2) - Week 1 of 8 “Aerobic/Strength Foundation”
A. Back Squat x3x5 Rest 2:00
*Work to a weight where the last rep is tough, but still 1 rep left in the tank
B. Bench Press x2x8 @ 65% 30X0 Rest 1:00
C. Horizontal Ring Rows x10-15×3 Rest :90
D. Front Rack Walking Lunges x20/stepsx2 Rest :90

Foundations (Level 1) - Strength
Skill:
Hip Clean Progression

Strength (Remainder of Class):
A.
EMOM for 10:00
Even: 1-3 Hip Clean
Odd: 3 Partner Pull-ups
B.  RDL +  Front Squat Complex x3+3×5 Rest as needed
*work to a challenging weight, weight recorded

Today’s article really resonates with me. I’ve had the same experience coaching and participating in sports, training, and fitness my entire life.  Ultimately whether you’re a beginner or a seasoned athlete just showing up is half the battle. Add focus, a great training environment,  and  the humility to be coachable and you’ve got your magic pill. – Coach Wes

5 Traits of Successful Athletes
*Post thoughts to comments 

“Don’t run away from a challenge. Instead, run toward it, cause the only way to escape fear is to trample it beneath your feet.” -Nadia Comaneci

Youth Fitness Program Preview Event starts at 10am this Saturday!

Performance (Level 2) - Week 1 of 8  “Aerobic/Strength Foundation”
A. EMOM for 20:00
Even – Hang Clean x2 @ 65-75%
Odd – Toes to Bar x4-6
B. EMOM for 20:00
Even – Handstand Holds or Walks x15-20 secs
Odd – Kipping Pull-ups x2-4
*Record total time of handstand hold or walks

Foundations (Level 1)
Strength:
A1. DL x3x10  Rest :30
A2. Push -up x2-5×10 Rest :30
*DL Weight Recorded

Workout
30 Wall Balls
20 Push Press
15 Ring Rows
400 M Run
*Time Recorded

Week 2 of Pull-up Month
*post thoughts to comments

“Life is not about how hard you can hit, but how much you can get hit & still keep moving forward.”  -Rocky Balboa

Show your support for our regional competitors with the Regionals 2013 t-shirt!  Design courtesy Gary Kanning.  Available in limited quantities.  Post a comment to reserve yours.