Wed. 9-30-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Press
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 2 x 80%, 4 x 4 x 85%

WOD: Partner Training
100 - MB Chest Passes (50 each person)
100 - MB Rotational Passes (50 each person)
50 - Bench Dips (partner holds feet of person doing dips off the ground)
50 - Partner Wheel Barrow Push Ups (partner holds feet of person doing push-ups off the ground)

Happy 1st Year Anniversary Anniversary Josh & Lindsay

Happy Anniversary!


I'd like to wish Josh and Lindsay a Happy CrossFit 1st Year Anniversary. Thanks for your contuned support and commitment. I'm happy both of you are part of our EA/CrossFit community.



I look forward to having both of you with us for many years to come.



Jeremy Barnett





http://www.cf-tb.com/

Tues. 9-29-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

WOD: 2 Rounds Best Time
KB or Sand Bag Carry Around Bldg.
10-GHD Sit Ups
50 Jump Ropes or 25 Double Unders
10-KB Windmills (each side)
500 m. Row

CrossFit women beats her attacker

Kick ass CrossFitter Katy from CrossFit Nasti in Ohio fights of a home intruder with evil intentions - bravo! Another reason to CrossFit Ladies :)

Hear her story here:
http://www.wlwt.com/video/21113330/index.html

Mon. 9-28-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Overhead Squat

Core Lift: Overhead Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: 4 Rounds
2 x's Jump Over Small Hurdles (NO WEIGHT)
2 x's KB Carry Over/Under Big Hurdles
10- KB Lunges Each Leg

BIG D 445 lb. Squat P.R.

BIG D 445 lb. Squat P.R. Age 15, 194 lbs.

EA's Sat. Powerlifting Team Training

EA's Sat. Powerlifting Team Training

Sat. 9-26-09 Boot Camp

MURPH:
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run

MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.

MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.

BIG D's 500lb. Deadlift

Fri. 9-25-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations


WOD: Complete 3 Rounds of the below circuit. DO NOT put the KB down until you complete the entire circuit. When you complete a round take a 1-2 min. rest and begin again.

5- KB Swings (Adv. Alt. hands mid air)
5- KB Cleans (each arm)
5- KB Presses (each arm)
5- KB Overhead Lunges (each Leg)

Wed. 9-23-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Push Press
10 x 50%, 6 x 65%, 5 x 75%, 2 x 80%, 2 x 85%, 4 x 3 x 90%

WOD: Practice Technique
Hand Stand Push Ups- (5 reps)
1-Legged Squats- (5 reps each leg)

Tues. 9-22-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

WOD: 2 Rounds Best Time
1 mi. Run
50 Jump Ropes
50 KTE’s

NFL Players Do CrossFit

CrossFit PIA Grand Opening
By Lorenzo Neal
In Affiliation, Sports Applications, Videos
September 17, 2009

NFL superstars are quickly discovering what other athletes already know: CrossFit works.
In this video by CrossFit by Overload, four-time Pro Bowl fullback Lorenzo Neal talks about his love for CrossFit during the grand opening of CrossFit PIA in San Diego on Sept. 5, 2009.

Neal discovered CrossFit two years ago during a workout with Ahmik Jones and was hooked immediately. The 255-lb. fullback says teammates at the recent Oakland Raiders training camp were in awe of what he could do after ditching machines for CrossFit.

“These guys are ... 25, 24, 23 years old,” the 38-year-old Neal says. “You can put them on the weights and I absolutely demolish them, and I’m like, ‘Go CrossFit.’”

The result of Neal’s affection for the program is CrossFit PIA. “PIA” stands for Players in Action, an investment group that includes Neal, superstar San Diego Chargers running back Ladainian Tomlinson, perennial Pro Bowl Baltimore Ravens linebacker Ray Lewis, MMA legend Chuck (The Iceman) Liddell and others.

“We don’t stand behind just anything,” Neal says. “We make sure that our name and our reputation is behind this, so we love CrossFit.”

Mon. 9-21-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 4 x 4 x 85%

WOD: (15, 10, 8, 6,)- Timed
Wall Ball Shots
KB Plank Rows (each arm)

So you thought our burpees sucked. Try these!

Weigh In and Fitness Test Results

Today was the groups second weigh-in and fitness assessment. Four out of 5 competitors came in today. Our 5th competitor is out of town but will re-test next week. This has been a test of will power and commitment to change exercise, lifestyle and eating habbits for life.

I am extremely proud of each persons commitment to the program and their hard work, dedication and success. I thank each one of you for participating and encourage all of you to continue making this experience a life long journey. Stay focused and persistent Only 6 more weeks to go.


Below are the results of todays weigh in and fitness test. Weigh in is based on most percent of fat lost. (NOT POUNDS on the SCALE)


Percent Fat Lost:
1st Place: Janet Leake 8.8% Lost, 13.54 Fat lbs. Lost?? (This seems high so we will re-test again Monday just to make sure)


2nd Place: Amy McCluskey 1.4% Lost, 3.28 Fat lbs. Lost


3rd Place: Indira Dominguez .9% Lost, 2.46 Fat lbs. Lost


4th Place: Julie Taylor .1% Lost, +0.39 Fat lbs. Gained (Julie is already at a very low body fat and athletic level 16.8%) This is acceptable


Fitness Test:
(Here is the test they performed at the beginning and today)


Complete 2 Rounds in Best Time
20-Push Ups
20-Squats
500 m. Row
20 Sit Ups
20-Pull Ups or Ring Rows
400 m. Run


1st Place: Julie Taylor Completed all 6 exercises in 16:16 (This is 1.86 slower than her first time but she is the only competitor to complete all 6 exercises. Her first test she did not complete the last run on the second round) Great improvement. Keep working hard!


2nd Place: Amy McCluskey completed all but the last run in 14:40. This is 0.82 faster than her first test. Nice job Amy!


3rd Place: Indira Dominguez completed all but the last run in 14:48. In her previous test she was unable to finish the last three exercises. This time she was able to complete two more exercises and she was 0.02 faster than her first test. Great Job. Keep it up!


4th Place: Janet Leake completed all but the last run in 14:58. She was 0.02 faster than her previous test. She also improved tremendously on each of her split times for each of the exercises. She averaged 15 sec. faster than her previous split times on her first test. Congratulations! You're getting faster and more fit.


Keep working hard,
Jeremy Barnett

Friday Night, Fun Night

Blast from the Past

Sat. 9-19-09 Boot Camp

BOOT CAMP:
1 min. Work, 20 sec. Rest,

Complete 4 Rounds Each Exercise Before Moving to the Next,

1 min. Rest Between Exercises

WOD:

Jump Rope

KB Single Arm Swings

Lateral Hops Over Jump rope

KB Single Arm Cleans

Jump Rope

KB Single Arm High Pulls
Lateral Hops Over Jump Rope

Fri. 9-18-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: B.B. Cleans
10 x 50%, 8 x 60%, 6 x 70%, 3 x 75%, 5 x 5 x 80%

WOD: TGU’s
Beginner/Intermediate Practice 20 min.

Advanced: HEAVY 2 each side x 6 sets

Men's Only Boot Camp

Men's ONLY Boot Camp

Alright guys this one is just for you. No women, no easy workouts. Just hardcore training. Oh yeah, NO WHINNING ALLOWED!!

EA's Men's Only Boot Camp will begin Oct. 3rd, 2009 at 10:15am after the 9:00am co-ed morning Boot Camp class. Men's Only Boot Camp will run 60-90 min. depending on the particular traininig scheduled each Saturday.

Work on improving your strength and overall fitness by utilizing strongman style training, olympic lifting, sandbag training, kettlebell training, various types of sports conditioning and body weight training.

This is NOT for the timid and meak. Come prepared to train your ass off, work hard and sweat.

If you're ready for something more challenging and extreme then you need to sign up NOW for the Men's Only Boot Camp starting Oct. 3rd, 2009.

Contact Jeremy Barnett at 239-851-3940 or at crossfittb@yahoo.com to reserve your spot TODAY!

Only 10 spots available each Saturday. Pre-register in advance to save your spot NOW!

Non-Members $15.00 per Boot Camp

http://www.cf-tb.com/

Zone Gone Bad

The Zone diet is an excellent tool for dialing in your nutrition. It has a very reasonable system for balancing macro nutrients (protein, carbohydrates and fat), and thus your hormonal response to food. But even a good system can go bad when taken too far. Melissa Byers writes about the Zone Gone Bad.

Kelly has always been a very healthy eater, with a strong self-image. She has never been one to starve herself, crash diet, or obsess about appearance. Yet after spending just a few weeks working the balanced and sensible principles of the Zone diet, Kelly found herself trapped in an unhealthy cycle—with what some might refer to as “disordered behavior” related to food. The Zone was no longer a healthy dietary lifestyle, but a set of self-imposed rules that somehow became associated with serious (if vague) consequences if not followed.

Her experience mirrored my own. When I first started with CrossFit and the Zone in December 2007, I enjoyed the precision of weighing, measuring, and tracking my intake. There was no guessing or estimating; the plan was well outlined and easy to follow. And I saw positive results quickly. My energy was better, my workouts were strong and I was continuing to build muscle. But unlike Kelly, I do have a history of unhealthy eating behaviors, and those behaviors began to rear their ugly head just a few weeks into my Zone experience. Slowly, my brain began to take the healthy activities associated with the Zone diet and twist them back into my prior disordered behaviors. I stopped eating anything unless I could measure it. I spent hours on FitDay (a free online diet and fitness journal), plugging in different food choices to arrive at the perfect balance of ratios. I began to obsess over my body composition, spending far too much time in the mirror. Food began to rule my life, and before I knew it, what had started as Zone had morphed into a Zone-inspired eating disorder.

If you find yourself in a Zone Gone Bad, cut yourself some slack. You may be trying to retrain your brain to forget about years of unhealthy behaviors in favor of new, healthy habits. It’s going to take time, and dedication, and maybe more than a few slips before you start permanently heading in the right direction.

Melissa also offers a Five-Step approach to getting back in the right zone.

Click here to read more

Wed. 9-16-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Bench Press
10 x 50%, 8 x 60%, 8 x 70%, 6 x 75%, 3 x 80%, 3 x 85%, 1 x 90% 5 x 3 x 95%

WOD: Jackie for Time
1000 m. Row
45 lb. Thrusters 50 reps
Pull Ups 30 reps

Tues. 9-15-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Leg/ Hip/Calf Stretches

W.O.D.:
6 rounds for time of:

Run 400 meters

25 Burpees Set up under a bar that is one foot above your reach for the burpees.

Jump and touch the bar for each burpee rep.

Help EA's Powerlifting Team make it to Nationals

EA POWERLIFTING TEAM NEEDS YOUR HELP

This Dec. 5th, & 6th, 2009 is the RAW United Powerlifting Nationals in Melbourne, Fl. Evolved Athletics has put together an incredible team this year. To date EA has 10 team members (5-men, 5-women) and growing strong.

In order for our EA athletes to compete in this event they will need your help and donations/sponsorships. Business/corporate sponsorships are also welcome. For business/corporate sponsors EA will advertise your companies logo on it's website, blog page and in email updates for the 2009 RAW United Powerlifting Nationals.

Team entry fees provided to RAW United Powerlifting will be donated to US Armed Forces and the families of our countries fallen soldiers.

Donations/Sponsorships will be used for:
Team Competition entry fee $50.00
Individual Competitor Entry Fee $35.00 x 10=$350.00
Hotel $600.00 for 5 rooms
Gas & meals for team $600.00
Total=$1600.00

Make sponsorship checks payable to:
Evolved Athletics, Inc.

Mail Sponsorships To:
Evolved Athletics, Inc.
16120 San Carlos Blvd. Unit 4 Ft. Myers, Fl. 33908
239-851-3940
crossfittb@yahoo.com


Our EA PL Team has some pretty impressive lifting records and are confident to break more records at the 2009 RAW United Powerlifting Nationals with your support and donations.

Thank you for your support,

Evolved Athletics
Jeremy Barnett, owner/CFT



Below is the 2009 EA PL Team Roster and their current records:

EA PL Team Coach- Danny Aguirre: 181 lb Class, Age 40-44, Squat Record 440 lbs., Deadlift Record 550 lbs., Total Score 1285 lbs.

Darian Barnett (BIG D): APA RAW Records 198 lb. Class, Age 13-15, Squat Record 340 lbs., Bench Record 250 lbs., Deadlift Record 415 lbs., Total Score 1005 lbs.

RAW United Iron Man Belt Records: 198 lb. Class, Age 14-15, Squat Record 340 lbs., Bench Record 235 lbs., Deadlift Record 430 lbs., Total Score 990 lbs.

RAW United RAW Records: 220 lb. Class, Age 14-15, Squat Record 420 , Bench Record 280 , Deadlift Record 470 , Total Score 1150 lbs.

Darrell Bartley: Raw United Raw Records: 242 Class, Age 50-54, Squat Record 475 lbs., Deadlift Record 540 lbs., Total Score 1320 lbs.

George Poole: RAW United Raw Records: 181 lb. Class, Age 35-39, Squat Record 375 lbs., Bench Record 240 lbs., Deadlift Record 435 lbs., Total Score 1050 lbs.

Trey Dougherty: RAW United Iron Man Records: 114 lb. Class, Age 14-15, Squat Record 110 lbs., Bench Record 95 lbs., Deadlift Record 190 lbs., Total Score 395 lbs.

Lynn Biser: RAW United Iron Man Records: 123 lb. Class, Age 50-54, Squat Record 115 lbs., Bench Record 65 lbs., Deadlift Record 200 lbs., Total Score 380 lbs.

Presley Lynch: RAW United Iron Man Records: 123lb. Class, Age 14-15, Squat Record 170 lbs., Bench Record 115 lbs., Deadlift Record 195 lbs., Total Score 480 lbs.

Sarina Woodworth: RAW United Iron Man Records: 132 lb. Class, Age 25-29, Squat Record 185 lbs., Bench Record 130 lbs., Deadlift Record 235 lbs., Total Score 550 lbs.

Lindsay Wright: RAW United Iron Man Records: 132 lb. Class, Age 30-34, Squat Record 170 lbs., Bench Record 115 lbs., Deadlift Record 255 lbs., Total Score 540 lbs.

Kristina Merza: RAW United Raw Records: 198+ Open Class, Squat Record 175 lbs., Bench Record 105 lbs., Deadlift Record 300 lbs., Total Score 555 lbs.

Mon. 9-14-09 WOD

Warm Up: 5 reps each
Shoulder Dislocators
Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunge with Trunk Rotations

Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 80%, 1 x 85%, 5 x 3 x 90%

WOD: 4 Rounds Best Time
30 yrds Walking lunge, carrying (Men 50-60 lb KB, Women 25-40 lb. KB)

Box Jump, 30 reps or (Step Ups weighted heavy 15 on each leg)

Sat. Chest & Shoulders Old School Traininig

Sat. 9-12-09 Boot Camp

Truck Push: Work in teams of two to push the truck around the block. Switch teams on coach’s command.

Tire Flips: 200lb. Tire—Two teams compete to flip their tire to the end of the back parking and back to start. Each team member completes (4-flips). Then the next team member jumps in and flips the tire. Keep switching team members every 4 flips until your team makes it back to the start line.

Both Teams: 1 min. / exercise, 20 sec. rest then repeat 3 rounds

Push Ups + Band Rows + MB Thrusters

Fri. 9-11-09 WOD

A Day to Remember!

Warm Up:
Shoulder Stretches
Squats
Pole Sumo Deadlift Conventional
Practice Hand Stand Push Ups-Advanced
Practice MB Push Ups Beginner/Intermediate

(Warm up to working deadlift weight for Diane)
WOD: Diane (21, 15, 9)- Timed

Deadlift (advanced- men 225, women 135) (Beg./Int. –Men 135, women 95)
Hand Stand Push Ups (Advanced ONLY!) (Beg./Int. MB Push Ups)

Say NO to Vaccines!

Thought you might be interested in reading some research on vaccinations and the connection to autism, other diseases and even death. Here are a few links to check out. Pretty scary stuff. To think we've allowed our children to get these useless and possibly harmful shots.


I wish we and more parents would take more time to do the research before allowing our children to be vaccinated.


Let me know what you think,
Jeremy


Autism Spectrum Disorder has Risen to New Heights
By: Dr. Mercola
http://articles.mercola.com/sites/articles/archive/2009/09/10/1-in-100-Now-Have-Autism-Spectrum-Disorder.aspx



Here's a link to over 5 pages of articles and research against the use of vaccinations and immunizations:
http://search.mercola.com/Results.aspx?k=vaccinations



Dr. Sherri Tenpenny- Video Interviews
Dangers of Vaccines - Part 1
http://www.youtube.com/watch?v=tXVyRr2-O70



Dangers of Vaccines - Part 2
http://www.youtube.com/watch?v=EWOq4Ka7yFA



Dangers of Vaccines - Part 3
http://www.youtube.com/watch?v=AcRDOR6DBPY



Dangers of Vaccines - Part 4
http://www.youtube.com/watch?v=qVe7nBmlBWk



Evolved Athletics
"Xtreme Fitness 4 Xtreme People"


Host of:
CrossFit Thoroughbreds
www.cf-tb.com
www.evolvedathleticsfl.blogspot.com
239-851-3940

Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com

Nick D- One Leg Turkish Get Up

Back to School Speech to Parents

Wed. 9-9-09 WOD

Warm Up: 5 Reps for Each Movement

Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation


Core Lift: Press- Strict
10 x 50%, 8 x 60%, 6 x 65%, 5 x 70%, 3 x 75%, 5 x 3 x 80%

WOD: AMRAP in 15 min.
15-Body Rows
1-Lap Around Bldg.
15-KB Floor Presses

Wed. 9-9-09 WOD

Warm-up

Shoulder dislocators

Deadlift

Bent-over Rows

High pulls

Hang Cleans

Shoulder press

Push-press

Thrusters

Back squat

Reverse Lunges with Trunk Rotations

Core Lift: Press - (strict)

10x50%, 8x60%, 6x65%, 5x70%, 3x75%, (5x3x80%)

W.O.D.: AMRAP in 15 min.

15 - Ring Rows

1 Lap around the building

15 - KB floor presses

Do You Have To Be Fat To Be Strong?

Do You Have To Be Fat To Be Strong?

Under Burn Fat/Fat Burning, Exercises To Build Muscle, Muscle Building/Routines, Muscle Workout Videos, Recent Posts

by Mike Westerdal

http://www.LeanHybridMuscle.com

Many of you know that I compete as an amatuer powerlifter. One thing I’ve noticed over the past few years is that there are a lot of guys that believe the bigger you get and the more bodyweight you carry the stronger you will get. This was pretty much undisputed in the past.
All you had to do was look up all the world records in the squat, bench and deadlift and you’d find that the super heavyweights weighing 300 lbs and more dominated all the record boards regardless of age.

I’m not sure exactly when it started happening, but the tides are turning. When you look up the powerlifting rankings you’ll see that today the top numbers at many of the biggest powerlifting events each year are not always held by the heaviest guys.

In fact on forums across the Internet people are arguing that the strongest guys in the world today are representing the 198, 220, 242 and 275 lbs classes.

And I’m not talking about short fat guys that weigh less than their taller counterparts. These are lean powerlifters that look like they compete in bodybuilding.

Matt Kroczaleski pictured above competes in the 220 lb class giving theheavyweights a run for their money and I don’t see no stinkin body fat!

The world famous strength coach and owner of Westside Barbell Louie Simmons is an advocate of having his powerlifters push a weighted wheelbarrow and do sled drags. You can read about it in many of his articles.

What does this have to do with Lean Hybrid Muscle, Mike? Well, there’s a new breed of powerlifters that are taking over and they do cardio! Can you believe that, powerlifters doing cardio? Well they’re doing hybrid cardio or resistance cardio.

Not only are they improving their fitness level, but they are increasing their overall or “absolute strength” which seems to be carrying over to their max strength powerlifting results.
It’s true, times are a changing in the powerlifting world. Pretty soon the word powerlifter may just bring to mind a lean hybrid muscle machine instead of the stereotypical big fat bald guy with a goatee. Hybrid cardio or type III muscle training has a lot to do with it in my opinion.
Sometimes I train with an elite powerlifter named Mike Schwanke over at Tampa Barbell. Here’s another example of a lighter guy giving the heavyweights a run for their money. He squats over 1K and has deadlifted 800 lbs. Check out this video of his training footage prior to a meet earlier this year.

Even though he’s a powerlifter he implements cardio and hybrid conditioning so that he can reduce his bodyfat while building strength.

Yes – You Can Be Strong, Lean & In Shape At The Same Time

This is important so listen up. Hybrid cardio is not a “style” of training but rather, it is a component of training-and it doesn’t require and special training or fancy equipment.
If you are interested in developing balance among fitness, strength and size, then you should be taking a good look at this blog and the developments. For example, a guy can lift and lift and lift until he’s as big as an ox with bulging muscles of steel but be short of breath from a climb up a flight of stairs.

Or, if you are into competitive sports, adding the Hybrid Muscle Training component to your training mix can really give you a competitive edge. Guys also use hybrid conditioning to improve weak spots, to be more adaptable, improve their overall fitness levels and to boost and speed up their bodies’ capacity to recover.

The sled pull, tire flip, farmer’s walk, wheelbarrow push and plate lifting are some of the more common hybrid exercises around. In doing any of these exercises you start out with a goal of doing it for maybe ten minutes or so, with a long-term goal of working up to about 30 minutes.
It’s important to remember this part: Once you reach 30 minutes, don’t keep striving to be able to do longer stretches of time. Rather, enhance your capacity by increasing the weight, not the amount of time you’re doing the exercises. This is where you’ll really see improvements in your performance.

One of the great things about Hybrid cardio as it relates to muscle building is that it involves compound exercises that require you to use multiple muscle groups and multiple skills (balance, coordination, etc.) at the same time. By doing compound exercises you’re not only improving your all around fitness level but you’re also significantly lowering your risk of injuring yourself.

Lots of bodybuilders get totally caught up in building size, focusing on doing the same exercises over and over again. By keeping the focus just on the muscles that you see in the mirror (the “beach muscles”) and not training the core, they are setting themselves up for injury.

Powerlifters are equally guilty on totally concentrating on their maximum strength without paying much attention to their hearts or work capacity as we discussed earlier. If you can squat 700 pounds you should be able to squat 225 for 15 reps without getting totally winded.
Many powerlifters myself included could use the fat burning benefits of incorporating some hybrid cardio training which as a bonus will develop the type III muscle fiber. Maybe there’d be a little more gas in the tank by the time the deadlift rolls around on meet day.
I’ve heard the excuses, doing this will make you weaker. Well I’m calling Bullshit on that one! How many of you have seen the DVD “242 Raw” featuring Jeremy Hoornstra? For those of you who don’t know him he’s one of the top raw bench pressers in the world having hit a 675 bench in competition right before my eyes!

It was amazing. Well in Jeremy’s DVD him and his buddies push his SUV up a hill for their early morning workout. So don’t tell me this kind of conditioning will make you lose max strength, because if anything it will make you overall stronger.

That’s another great thing about hybrid cardio/muscle building exercises, you can do them with whatever you have handy. If you don’t happen to have a sled hanging around the house, no worries just push a vehicle around.

And if you aren’t able to do that, then maybe you can flip a tire or attach some rope to a piece of plywood, put a bunch of bricks on it and start dragging it around. With lean hybrid muscle building workouts, you’re not tied to a specific routine or exercise.

It’s not a requirement that you do specific exercises or follow a particular routine-it’s more important that you do “strongman” type exercises in addition to your current routine that are really going to challenge you.

Even if you live in the heart of the city you can incorporate hybrid muscle exercises into your training routine. The farmer’s walk can be done anywhere. Just grab a couple of heavy dumbbells and start walking. As you improve, use heavier dumbbells.

If the weather is lousy then you can do it at the gym. At the gym you can also carry around plates instead of dumbbells, if you’d like. Kettle bells are great for doing these exercises too. You can use them to do snatches, the farmer’s walk or any number of other compound exercises.
You can even do these hybrid training exercises if you don’t have anything more than your own bodyweight. Jump squats are just one example of a bodyweight exercise that you can do. The point is this kind of training allows for a great deal of creativity, flexibility and adaptability. Watch the Strong Man competitions on the television if you want some great ideas for coming up with your own routines.

To wrap up, by including Hybrid muscle training exercises into the training routine, dangerous imbalances-and the injuries that often accompany them-can be avoided. Adding some of these exercises into the mix can also help keep boredom at bay and can also keep you from getting burned out on training.

You’ll also be giving yourself a serious competitive edge and as an added bonus, because the body is in all-around better physical condition, you’ll also find that you recover more rapidly and will probably have more energy too.

Thanks for letting me get this off my chest. I’m learning so much just from reading everyone’s comments. So if you learned anything or enjoyed this post, than please leave a comment below. It’s only fair that I get to pick your brain too!

Tues 9-8-09 WOD

Warm Up:
Shoulder Stretches
Figure 4’s Marching Down + Run Back x 4
Lateral Shuffles 4 x’s left & right
Back Pedal Down & Back x’s 4
Lat. Lunge Stretch

WOD: 1 min. work, 20 sec. rest, 4 Rounds each
Complete all 4 rounds for one exercise before moving to the next exercise.

Sit Ups
Leg Raises
Planks – Hands on MB
KTE’s
MB Trunk Rotations

Jack Lalanne - The effect of bad habits

Mon. 9-7-09 WOD

BootCamp:

Warmup:

Walking Lunges 30 Yrds Down Then Complete:

30 sec Mountain Climbers

30 sec Hypers Then Complete:

Reverse Lunges 30 yrds Back Then Complete:

30 sec Plank Holds

30 sec squats Holds (Stay in Bottom position of squat)

Ext. Warm Up:

30:30 x 2

Jump Rope

Band Rows

Lying Leg raises

Main Event: (2 Rounds Best Time)

1-Lap Around Bldg
20 KB Swings (Men 50+, Women 30+)
20 BB Push Press (Men 95, Women 45+)
20 Ring Rows
20 MB Squats (Men 20-30, Women 10-20)
20 Push Ups

Sat. Training

Fun Time at EA

Sat. 9-5-09 Boot Camp

BOOT CAMP

Partners Training:
1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above partner pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)

Danny's Squat/Deadlift

Fri. 9-4-09 WOD

Warm Up: 5 Reps for Each Movement

Shoulder Dislocators
Deadlift
Stiff Legged Deadlift
Bent Over Rows
High Pulls
Hang Cleans
Shoulder Press
Push Press
Thrusters
Back Squat
Reverse Lunges with Trunk Rotation

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%, 5 x 75%, 3 x 4 x 80%,

WOD: 3 Rounds best time
10-Box Jumps
10- each arm KB MMA Rows
10-Burpess
10-Ring Rows

Wed. 9-2-09 WOD

Wed. 9-2-09 WOD

Warm Up: 5 Reps for Each Movement
Shoulder Dislocators

Deadlift

Stiff Legged Deadlift

Bent Over Rows

High Pulls

Hang Cleans

Shoulder Press

Push Press

Thrusters

Back Squat

Reverse Lunges with Trunk Rotation

Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%, 3 x 75%, 2 x 85%, 3 x 2 x 90%

WOD: Elizabeth (21, 15, 9) Best Time
(Modify to Fitness Level)
Cleans -(Men-135 lbs. , Women 65lbs.)
Ring Dips (Advanced, Beginner/Interm. Bench Dips)