Eat High Quality Protein at Every Meal to Lose Belly Fat and Be Healthy http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1148/Tip-330-Eat-High-Quality-Protein-at-Every-Meal-to-Lose-Belly-Fat-and-Be-Healthy.aspx   W.O.D. 10 Rounds For Time: 5 Front Squat (60% 1 RM) -No Racks Power Clean it up 10 KB Snatch 55#/35# (5 each arm) 20 … [Read more...]

      W.O.D. Press 5-3-1+; Rest 3 B/T; (75%,85%,95% of your 90% 1 RM) Movement Prep For Time: 18-15-12-9-6 Pull Ups KB Swings 55#/35# (2 pood/ 55# for certain folks) OR 6-9-12-15-18- Pull Ups KBS 55#/35# (Athlete Choice to ascend or descend)   Name Time Heather 8:15 Rx 45# … [Read more...]

A Brief History of Periodization.. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/873/A_Brief_History_of_Periodization.aspx  5 rounds for time: Row 300 Meters/Run 350 Meters 15 box jumps - … [Read more...]

       Triple Extension:  fully open ankles, knees, and hips!!!         Deadlift prep...  http://www.youtube.com/watch?v=HomJymq0VZE A) Deadlift 3-3-3+ ; Rest as needed @ 70%, 80%, 90% (of your 90%) B) Good Mornings; 10 reps x 3-4 sets; rest 2:00 B/T (add weight each set) Drill Down on the Snatch, PC, and … [Read more...]

                HSPU Progression, Kipping, Substitute, and Scaling... http://www.youtube.com/watch?v=RAO7OG077Ac&feature=related I like the different variations with the exception of the FIRST box HSPU (I feel like it loads the shoulder at an awkward angle for people new to overhead push) I prefer the second one where she … [Read more...]

Anaerobic vs. Aerobic and how it CAN relate to fat loss...  http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1191/Tip-342-Train-Heavy-Loads-to-Burn-More-Energy-and-Lose-Fat-Get-Lean-For-Summer.aspx  Lower A) Back Squat 5-3-1+; Rest 3; (75%, 85%,95% of your 90% 1RM) B) Tabata Air squats for low score C) 1 Mile timed run immediately after last set of Tabata Post Tabata Low … [Read more...]

Are you on board? CrossFit for Hope A) Press 3-3-3 ; Rest 3; 70%, 80%, 90% (of your 90% 1 RM) B) OHS 3-3-3; Rest 3; 70%, 80%, 90% (of your 90% 1 RM) For Time: “Isabel” 30 Snatch for time: 135#/95# OR "Randy" 75 pound Power snatch, 75 reps for time. Figure out what you need work on...Squat Snatch? Power Snatch? If you are new to CrossFit, try Randy and pull from … [Read more...]

Nice Kipping Pull Up Progression.... http://vimeo.com/1790160  I know, I know .... but we have to do it.......  For Time: 5 K Run Tony 23:05 Chad 23:45 Jolene 24:28 Ed 23:37 Laura R. 27:14 Nick 30:28 Ryan 26:40 Reno 24:39 Mike W. 24:11 Jen H. 24:58 Scott 24:58 Javier 24:31 Bill 24:49 Laura … [Read more...]

    High Bar vs.Low Bar and how Mark Rippetoe’s feels it relates to OLY lifts... http://www.youtube.com/watch?v=mC5-g1Ugmgc  A) Deadlift 5-5-5+; Rest 3; 65%, 75%, 85% of 90% 1RM  B) SLDL w/bar OR KB @21X1; 10 reps x 3 Sets; Rest 90 sec b/t Movement Prep: 4 Rounds for Time: 10 Hang Power Clean 135#/95# 10 Bar Facing … [Read more...]

          Four Reasons to Oly Lift http://www.bodybuilding.com/fun/olympiclift.htm  W.O.D. Run 400 Thruster 21 reps 95 #/65#   21 pull ups Run 300 Thruster 15 reps 95#/65#  15 pull ups Run 200 Thruster 9 reps 95#/65# 9 pull ups   Scap Work A)Powell Raises 3 x 10 @ 30x0 B)Trap 3 Raises 3 x 10 @ … [Read more...]