CrossFit October 8, 2014:

1 Muscle-up Every 15 secs for 30 mins.

RX: 10 Pulls Ups + 10 Bar Dips Every minute
Comp: 1 to 4 MU per minute for 30 minutes or 7 Pull ups + 7 Bar Dips every minute
Perf: 3 to 5 Pull Ups + 3-5 Bar Dips every minute (Bands OK)
Fitness: 3 to 5 Ring Rows + 3-5 Box Dips every minute

Training Camp:

Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

3 rounds for time of:
21 Double Unders
Sandbag Carry, 45/35 lbs, 200 m
7 Back Extension (GHD)s
7 GHD Sit-ups

For Double Unders, do 2-3x Singles.
For GHD Sit-ups do GHD Crunches if you are new at this. 


Barbell and Oly Club:

Strength Bias-
Back Squat 5x5
Use the same weight for each set.
Rest as needed between sets.
Use 90% of your heaviest set from last Monday.

Bench Press 3x5 at 50% 1RM
Rest as needed between sets.
Same weight all 3 sets.
Use 70% of your 5RM last Friday.
This should feel LIGHT, like if you are not even working out.

Starting Strength -
Find your Deadlift 5 Rep Max.
5 Perfect reps - Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week.

Bench Press 3x5
Use the same weight for each set.
Rest as needed between sets.
2.5lbs heavier than last time


Maintenance Bias:

Three sets of:
Jerk Balance x 3 reps

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets) of:
Split Jerk x 3 reps @ 70-80%

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 2 minutes, for 10 minutes (5 sets) of:
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Sport of Fitness:

For time:
Run 400 Meters
21 Strict Handstand Push-Ups**
Run 400 Meters
15 Strict Handstand Push-Ups**
Run 400 Meters
9 Strict Handstand Push-Ups**

**Like the Muscle-Up Biathlon from the 2014 Games, complete a 200 meter penalty lap for every time you break your handstand push-ups. If you struggle with Handstand Push-Ups, modify the distances of the run (e.g., 200m full lap, 100m penalty lap) so that you can still accumulate volume in the pressing. If you are strong with HSPUs, perform this as a max reps after each run…with the goal of achieving at least the number of prescribed reps in each set – note both time and reps per round if you choose this option.



That’s how long I want to live: 75 years.

This preference drives my daughters crazy. It drives my brothers crazy. My loving friends think I am crazy. They think that I can’t mean what I say; that I haven’t thought clearly about this, because there is so much in the world to see and do. To convince me of my errors, they enumerate the myriad people I know who are over 75 and doing quite well. They are certain that as I get closer to 75, I will push the desired age back to 80, then 85, maybe even 90.

I am sure of my position. Doubtless, death is a loss. It deprives us of experiences and milestones, of time spent with our spouse and children. In short, it deprives us of all the things we value.

But here is a simple truth that many of us seem to resist: living too long is also a loss. It renders many of us, if not disabled, then faltering and declining, a state that may not be worse than death but is nonetheless deprived. It robs us of our creativity and ability to contribute to work, society, the world. It transforms how people experience us, relate to us, and, most important, remember us. We are no longer remembered as vibrant and engaged but as feeble, ineffectual, even pathetic. Read More