WOD Preperation 15 min
Foam Roll
shoulder warm up

Strength and Power 15 min
Push press x 5

Met-Con 5 rounds for time
Over head walking lunge x 20 steps
Body Row x 20
Sit-ups x 20

Warm up 15 min
Foam roll
Burgener Warm up for Cleans

Strength 15 min

Front Squat x 5

Met-con AMRAP in 15 min
Pull-ups x 10
Burpee x 15
Swings x 20

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Academia is getting with the program!

I got the following from one of my Yale clients. Exciting new research backing up the Paleo lifestyle.

Check out Lauren Cordain's web site (http://www.thepaleodiet.com/) for more info.




















I just came back from a talk given by one of the guys at the medical
center. He has been work alongside a physiologist and multiple
nutritionists. They were talking about some recent data
(unpublished) they've gotten on the benefits of people adapting to a
"caveman diet".
They started their research by looking at people with Crohns disease
(autoimmune disease in the gut). They found that two months after
adapting to the caveman diet these people experience almost a 60
percent reduction in flare ups, and many of these people were able to
stop taking the immune suppressing drugs they were on. They then
went on to look at regular people adapting to the Caveman diet and
they saw some amazing results... drops in cholesterol, blood
pressure, resting heart rate, and triglycerides. They are now
starting to look at people with type II diabetes.
They also talked about what all the subjects went through the first
two to three weeks into the diet. Everyone was feeling sluggish and
had intense cravings for sugar and bread. They said that this was
most likely due to two things: first, certain refined foods have an
addictive quality to them, so the cravings were similar to those of
people that are trying to quite smoking or stop taking drugs.
Second, the body is now rewiring itself. For so long one's body has
learned to deal with processing and extracting energy from a high
amount of refined carbohydrates and sugar. Now, the body has to
extract energy from a natural source of fats and carbohydrates.
They presented an idea, which they haven't had a chance to test, that
it would be easier for the body to go through this change if the
person would first go through a detox method... basically drink tons
of water (only water, no coffee or caffeine, juice, soda, etc) and
eat non starchy organic vegetables and "clean protein"...egg whites,
wild caught fish, organic chicken breast and raw nuts. They stressed
this idea of clean protein because it's easy to get toxins from meat
where the animal was exposed to hormones, antibiotics, or pesticides.

Warm up for 10 min
Foam roll
Dynamic ROM
Skill work

Work up to a heavy single in 10 min
Dead Lift:

5 Rounds for time
Dead Lift x 15
Ring Dips x 15
Swings x 15
Pull-up x 15

Power clean & Press x 5
You have 15 min. to work up to a heavy set of 5


Bulgarian split squat x 15+15
Shoulder press x 15
C2Row x 500m

5 rounds for time

4 rounds for time

Back squat x 10
Body-row x 10
Run 200m
Sit-ups x 20





I got this from defrancostraining.com. The young lady in this video is squating 135 lbs by 5 reps. Notice her range of motion. She goes well beyond parallel. Her low back stays in extension for most of the lift. You'll see a little flexion of the spine at the very bottom of the squat. Not a big deal due to the low weight. The flexion at the bottom only becomes an issue when loads start to exceed 2x body weight. Also notice her upper body posture. She is relying on the manta Ray on the bar to keep the bar in place. If she lowers the bar placement and elevates her elbows. She will not need the Manta Ray and will probably push more weight due to a shorter moment arm. Over all she did a great job. Coach Defranco's web site is a great resource.





594 lbs by 3 reps. This guy is a mutant. I have nothing to say about his form, he can lift more then most people can dream of. He is obviously doing something right.

Regeneration

Low intensity cardio

Foam roll

Stretch

or simply take today off

Power Develpoment
Snatch: 15 min block x 3 reps
start with the bar and work up to a heavy triple



Met-Con Couplet
Push ups
Plate over head split squat (stationary lunge)

21-18-15-12-9-6-3
for time

Fran

Thruster 95 lbs men/65 lbs women
Pull-ups

21-15-9
for time

Regeneration

Low intensity cardio

Foam roll

Stretch

or simply take today off

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Overhead squat

Strength
Overhead squat x 5
Plank + contra lateral reach x 10

WOD
Pistol x 5+5
Pull-up x 10
Box jump x 15

AMRAP in 15 min.

Above I've included a video of me Sumo deadlifting 425lbs at a body weight of 145. A few months later I did 425 at a body weight of 132, which was over 3 times my body weight. I got best lifter for that competition and was featured in Powerlifting USA September 2007 issue.

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up

WOD

Sumo DL x 5
Dips x 10
knee raise x 10

3 Rounds

Bulgarian split squat x 10
DB Row x 10
run 400m

3 Rounds

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Power Clean

Strength
Power Clean x 3

DB Complex
Snatch
Back lunge
Clean
Push press

5 Rounds x 10 reps

Regeneration

Low intensity cardio

Foam roll

Stretch

or simply take today off

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Push press

Strength
Push press x 5
Knee tuck x 30sec

WOD (Short Cindy)
Pull-up x 5
Push-up x 10
Squats x 15

AMRAP in 15

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Front Squat

Strength
Front Squat x 5
Ab wheel x 10

WOD
Push ups
C2 Row
Sit-ups
High knees

Perform Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) for the Push up, C2 Rower, Sit-ups, and High knees with a one minute rotation break between exercises.

AMRAP in 20min

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Bench Press

Strength
Bench Press
Scapula push up

WOD
DB Row x 15
Jump Rope x 1 min
Jump Squats x 30

AMRAP in 20min

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Clean

Strength
Clean x 3 Jolie Clean/Handstand Push-up Workout
L-sits x 30

WOD
C2 Row x 500m
Dips x 15
KB Swing x 20

4 Rounds for time

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Press

Strength
Press x 5
Ball crunch x 30

WOD
DB Clean
DB Push press

21-18-15-12-9-6-3 for time

Warm up
Foam roll
Dynamic ROM

Skill
Burgener warm up
Back squats

Strength
Back squat x 5
Front plank x 1min.

WOD
Jump squat x 10
Push up x 10
Frog hop x 10
Burpee x 10

AMRAP
in 15 min.

Warm up
Dynamic ROM
SAQ Ladder drills

Skill
Burgener warm up

WOD
Push press x 5
C2 Row x 500m
Pull-up x 5

Warm up
Dynamic ROM

Skill
Burgener warm up

Strength
Dead lift x 5
Med Ball crunch x 30

Met-Con
Split jumps x 15+15
Push-ups x 15
Swing x 25
Russian twist x 25+25

Warm up
C2 Row x 250m
Dynamic ROM
3 rounds

Skill
Burgener warm up
Over head squat

Strength
Over head squat: 3 x 5
Side plank: 3 x 15 each side

Met-Con

Body row
Box jump
Push-up
21-18-15-12-9-6-3

Nicole Carroll Bodyweight OHS x 15...[wmv][mov]