Tuesday Workout:

Clean and Jerk 100 *1+1 110 *1+1 115 *1+1*3 (better than Saturday)
Front Squat 130 *3 140 *3 150 *1*2 (better than last week)
Snatch High Pull 70 *3 90 *3 100 *3 (Eddie style airbourn)
HSPU Piked on High Box *5*5
Stretch

Sunday Workout:

3 Rounds Squat Chin DB BP;
Squat 275 *5*3
Chins 10/ 5 +2+2+1/ 5 +3 +2
DB BP 55 Lbs *15 *3
Stretch

Test Validity:

Physical performance tests should measure abilities important to the sport
produce reliable results
measure one athlete @ a time
be interesting
appear meaningful
be of suitable difficulty
establish levels of ability
permit accurate scoring
have a sufficient # of trials
stand the test of statistical evaluation

p278 Essentials of Strength and Conditioning

Saturday Workout:

Snatch HP + Snatch 50 *1+2 70 *1+1 80 *1+1
Snatch 90 *0 90 *1*2 95 *1*3
Clean and Jerk 110 *1+1 120 *1+1*4
Clean Pull 130 *3 140 *3*3
Stretch
(2 1/2 hrs)

Thursday Workout:

Clean and Jerk 100 *1+1 113 *1+1*2
Deadlift to Knee 135 *3
HSPU Piked *4
DL Above Knee 135 *3
HSPU Piked *4
Clean Pull 135 *3
HSPU Piked *4
DB BP 65Lbs *5 80 *5*2
Stretch

Wednesday Workout:

Snatch High Pull + Snatch 50 *2+1 70 *1+0 70 *1+1 80 *1+1*2 90 *1+1
SHP 100 *2*3 (Feet off floor)
Chins *10*2
Stretch
(Ate immediately; 2 chicken breasts, 2 cups brown rice, 1/4 avacado)

Tuesday Workout:

Front Squat 60 *5 90 *3 110 *3 130 *3 142 *3 150 *1!
Stretch

RE: Crossfit Training

If one wants to train one need answer these questions;

Your bodyweight?
Height?
Any injuries ever to your bones or joints?
Any medications? trouble sleeping etc?
Family History of Illness?
(the good stuff)
Number times squatted last month and this month?
Best Squat ever?
Best Deadlift?
Best OHP?
(together is the Crossfit total but I am interested int the parts)
Best Power Clean?
Snatch?
OH Squat?
Push Press?
Thruster? max reps and max Lbs?
Jerk?
Sports in High School or College?
Martial Atts or Boxing?

I know it is a lot but it will help direct our sessions to be more tailored for your level(s).

---

The New Busy is not the old busy. Search, chat and e-mail from your inbox. Get started.

Saturday Workout:

Snatch Pull + Snatch 80 *1+1 85 *1+1*3
Snatch High Pull (airborne) 95 *2 105 *1 115 *1
Clean and Jerk 110 *1+1*3
Clean Pull f Below Knee 120 *2 125 *2*2
Squat 130 *3*5
2 Rounds;
5 Chins
10 Push Ups
15 BW Squats
Stretch

Is it possible w your dietary restrictions, for you to geteven400g carb a day?

I want you to google carb loading or look on the ISSA Site. You might find
some tidbits on how that "gives one a boost" in cardio events ( +60-80min).
The way I would think about loading. dosing is more like your daily dose of
creatine or ceatine loading. it shores up the amt needed for high level
performance w/out ever getting so much that you store in any place other
than the liver and muscle belly.
Then there is the endocrine benefit....
Start slowly and see how it goez.
(I am experimenting moving in ur nutritional direction)
J

Sounds interesting... I guess I'll have to try it to see what the effect is
on me... I suppose I should feel more energy by the 2nd day, right? And I
could program the cardio work for a day later...



Maybe just 2 consecutive days a wk switch out a few of your fat blocks for
carb blocks.
Leverage the "open door" upon rising and after training and consume more
fruit and maybe a large yam w the fst meal and post workout.
Net calories close but shifting you into a glycogen storing mode (in muscle
and liver to help w weekly glycholitic work)
Thoughts?
J

I'm open to trying

Re: Is it possible w your dietary restrictions, for you to get even400g carb a day?

Maybe just 2 consecutive days a wk switch out a few of your fat blocks for carb blocks.
Leverage the "open door" upon rising and after training and consume more fruit and maybe a large yam w the fst meal and post workout.
Net calories close but shifting you into a glycogen storing mode (in muscle and liver to help w weekly glycholitic work)
Thoughts?
J
-----Original Message-----
Date: Friday, June 18, 2010 4:12:29 pm
To: cultureshot@hotmail.com
From: Paul Benoit <paulbenoit@nyc.rr.com>
Subject: Re: Is it possible w your dietary restrictions, for you to get even400g carb a day?

I'm open to trying it, describe how it should be implemented
------Original Message------
From: Josh Peters
To: Paul Benoit
Subject: RE: Is it possible w your dietary restrictions, for you to get even400g carb a day?
Sent: Jun 18, 2010 3:03 PM

Carb recommendations for high intensity repeated intervals are almost dbl your intake - so say a few studies any way. For you it would be well over 300g catbs per day.

I would recommend a few ways to oscilate between the stat quo and a few higher carb days a week of you like.

J
-----Original Message-----
Date: Friday, June 18, 2010 12:52:09 pm
To: cultureshot@hotmail.com
From: Paul Benoit <PaulBenoit@NYC.RR.Com>
Subject: RE: Is it possible w your dietary restrictions, for you to get even 400g carb a day?

For whatever reason, I'm just receiving this now...

I would estimate that I take in 100-150 grams of carbs per day.
A typical day is;

Carbs,
1 Ezekiel muffin 36
1lb of broccoli 15
Salad meal 10
3-4pc of fruit 40+

Protein,
5-7oz x 5 of meat and chicken,

Fat,
Avo

Restoring foot arch exercises:

4min Step ( feet close, knees bent and one fist apart lift toes to advance foot)
Toes Pull Invert Pillow Case *10*3
Toes Pull Evert Pillow Case *10*3
Soak in herbs

Steve Pang

Thursday Workout:

Clean Pull + Power Clean 50 *2+1 70 *2+1 90 *1+2*3
Rack Jerk 90 *1*3
Front Squat 125 *2*2
w
Piked HSPU (hands on 15kg plates) *3*3
Stretch

Tuesday Workout:

Power Snatch 50*3*2
Snatch Pull + Snatch 50 *2+1 60 *1+1 70 *1+1 75 *1+1*3
60Kg OH Squat + Chins 10/ 8 / 6
Rolled and Stretch

RE: Pullups

He did a set of 48!!!!! a few barely kipped WODs ago.
Chinese fmr National Champ Joe Yu expertly picked apart my problems in my snatch yesterday (no homo). He said not euf lower body explosion and too much upper body -damn pull ups!
He also called HSPU's a stability exercise (as in balance). Maybe we should tell Mike Boyle, Paul Chek and Gray Cook?
J
-----Original Message-----
Date: Sunday, June 13, 2010 3:21:29 pm
To: dejuana@yahoo.com;cultureshot@hotmail.com
From: dana paoli <dpaoli@gmail.com>
Subject: Pullups

Ok, I've had my fun. Now it's ok for Dejuana to post his video of 20
pullups w/200lbs added.

D

Saturday Workout:

Hitting the wall.
Joe Yu pointed out how I was not fully exploding in my snatch causing a looping 2nd pull. The loop causing a fairly hard pull and catch w my upper body ( and the accompanying shoulder and elbow discomfort and difficulty w lock out & rebound). The next few weeks of training will be slightly lighter BB Complexes emphasizing leg explosion. EG: Snatch High Pull + Snatch, Clean Pull + Power Clean.
Power Snatch 50 *3*2
Snatch 80 *1 90 *1 90 *0 90 *1*3 80 *1*2
Snatch High Pull 100 *3*2
Clean and Jerk 120 *1+1*3
(good jerks - legs dead)
Clean Pull 140 *3*3
Stretch

Friday Workout:

Chins 5 3 1 35 *3 50 *3 6 6 6
HSPU Feet on Box+ hands on 10kg *3*3
HS Against Wall 20sec *1*3

Thursday Workout:

Power Clean 100 *1*3
Rack Jerk 100 *1 110 *1*3
Front Squat 115 *3 130 *3
Snatch High Pull 80 *2 100 *2 110 *2*2
w
Dips *11/ *12
Stretch

Wednesday Workout 2:

Chins 5 3 1 10 10

Wednesday Workout:

Power Snatch 60 *1 65 *1*3
Snatch 80 *1*3

Creatine

3g doses take 2 weeks to get one to the SAME level of total muscle creatine as a week of 20g doses.
- Journal of Applied Physiology 1991

Both doses increasing repeated short duration bouts of intense exercise 5-7%!
So 140g in one week or 82g over two weeks?
The loading way will last more time after ceasing ingestion of creatine however....So load before going on trips.

Today

I'm proud of you.
(Not just for being coachable either)
You have a goal, you have deviated f plan (extemporaneously no less) to better then plan to satisfy the goal.
It would have been easy, boring and historical to just wail away @ some sprints or go get some other extra strength work in, but you elected to try a slow steady state run.
Not only increasing a capacity that may not be glam or even fun, but also not screwing up the spirit of your "day off".
Evolve young man evolve!

Sunday Workout:

Clean and Jerk 115 *1+1*3 (hard)
Squat 125 *5*3
w
BB BP 205Lbs *5*3
HSPU (Feet on Box + Hands on 10kg plate) *3*3
w
Clean Pull 140kg *5*3
Stretch

Saturday Workout:

Power Snatch + OH Squat 50 *3+2
Power Snatch + Full Snatch 50 *2+1
Snatch 70 *2 80 *2 90 *1 95 *1*3 (hard getting under - not snappy) 75 *2
Chins 5 3 1
Fat Man Workout of the Day FMWOD
50kg OH Squat
Chins (CTB = Chest to Bar)
Reps 10 / 5 / 3
Fast as possible!
(All sets of CTBC broken)
Short Term Goal: All reps unbroken -constant mv'ment w no breaks!
Stretch

Thursday Workout:

Power Clean 90 *1 100 *1*3 (hard?)
Clean and Jerk 95 *1+1 110*1+1 115 *1+1
HSPU Piked on Box *5*3
w
Snatch High Pull 75 *3 95 *5 105*3*2
Front Sq 120 *3 135*2*3
w
Push Ups *10*3 (30 on DBs / 20 Planched @ wrist)
Stretch

RE: db complex

I don't like db sq cleans when they are bilateral. That said lots of bb complexes are cool mostly as warm up or cool down.
My fav is;
Power Snatch
Snatch Sq
Snatch Balance
Snatch High Pull
I use 40-50kg usually *3*3
But Have gone as high as 87 kg.
Complex w the Power Mv.ment + a Squat is, in my opinion, better.
J
-----Original Message-----
Date: Tuesday, June 01, 2010 8:23:22 pm
To: dejuana@yahoo.com;cultureshot@hotmail.com
From: dana paoli <dpaoli@gmail.com>
Subject: db complex

You know, I just did (at the end of my 5/3/1 squat workout, bad
timing) that db complex that Rob Orlando was doing the other day on
the main site: 5 deadlifts, 5 squat cleans, 5 push press, 5 squat.
It's really deceptively brutal. Have you tried it? I think Rob made
it to like 2x90lbs. dumbells before failing. I stopped at 2x50lbs.,
and wouldn't have felt good about pushing it much further.

D

Tuesday Workout:

Chins 5 3 1 12 11 5 (shorter rests and piece meal) 3 1