Saturday 14th March 2009 - The Cell

Time: 7am

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

At long last...

Well as Stef so eloquently put it, things have been a bit quieter around these parts recently. That's not to say the training, motivation or dedication have slipped, in fact, quite the opposite!

Several months ago a game-changing deal was struck between two gentlemen who share a vision of delivering unprecedented and until now, unattainable levels of elite fitness to the population of Western Australia.

The concept has been lovingly nurtured from it's initial inception through white-hot fire and bone-chilling cold to develop into what will become the premiere strength, conditioning, fitness and health training facility in the state:

As the logo suggests, The Cell is about real fitness - all aspects of fitness, not just the physical.

The Cell has been in the making for some time now, our very own Stef has teamed up with Jason (formerly of Ultimate CrossFit Perth) to create a team that is bigger than the sum of it's parts; they each bring a wealth of experience, knowledge and enthusiasm to the party that can't be beaten!

The Sweating Blood team has been working behind the scenes to assist this fantastic venture and as you will quickly see the philosophy is 100% unified. This is a path we have travelled down over the past several years to arrive at a juncture where we are able to take it to the people on a whole new level!

The Cell brings together methodologies adopted from CrossFit (it will continue to be Perth's only official CrossFit affiliate), Gym Jones, The Underground Strength Coach - Zach Even-Esh, Ross Enamait, The Diesel Crew and many others including plenty we have developed and documented right here on Sweating Blood!

Make no mistake, The Cell will kick ass and will not stand still for dawdlers to jump on board!

Enthusiasm at the new facility is bristling, members are flooding in with haste! We all know this is something special as it's grown so naturally through trial, sweat and no small amount of blood!

What does this mean for Sweating Blood you ask? Good question.

Sweating Blood will live on, it is intrinsically linked to The Cell, part of the ever-expanding fitness community we love. As it has done over it's short life to date, Sweating Blood will continue to evolve, we will continue to train together regularly and bring the pain with methods new & old!

We have plans to run some more open boot camps, building on the success of the last one where the energy levels were overwhelming; we have been fortunate to continue training with some of the wonderful people we first met that day! Look out for more to come!

And so it is with incredible pride, zeal and gratitude that I direct your attention to The Cell! Drink it in! If you want real fitness, continue on the journey with us as we take the next step!!

Yours in health, fitness and all things Sweating Blood,
Paul, Rod, Damon & Coach Stef.

Top Ten!

After today's session Stef and I got to talking about bang for your buck exercises, he was opining that the TGU would be in his top 5 while I wouldn't have even thought about it.

So we thought it would be a cool idea to see what everyones top ten bang for your buck, most enjoyable, don't leave home without it, strength/power exercises are; basically, if you could only take 10 with you to a desert island, what would they be?

Feel free to rank them if you want but it isn't necessary.

We are at about the 12 month mark of when we started training together so this will be interesting to look back on in the future too!

Post your list in the comments.

- grover

2 week Mass and Strength Building Program

No boot camp for three weeks as I work through this program with Stef. Ill start posting daily reflections in the comments as I work through this

Day 1 AM
A1) Back Squat, 5 x 4-6, 40X0* tempo, rest 100 seconds
* That's four seconds down, no pause, explode up, no pause, then repeat for the next rep.
A2) Leg Extension (I will probably find a replacement such as straight leg deadlift or sissy squat), 5 x 4-6, 5 x 4-6, 40X0 tempo, rest 100 seconds
Note: Those A1/A2 designations mean to perform one set of squats, rest, perform one set of leg curls, rest, and repeat until you get five sets. Then move to the "B" exercises.
B1) Barbell Rows 5 x 8, 4010 tempo, rest 100 seconds
B2) Dips 5 x 8, 4010 tempo, rest 100 seconds

Day 1 PM
A) Snatch Deadlift on platform, 10 x 6, 5010 tempo, resting 3 minutes between sets
B1) Seated Dumbbell Press, palms facing each other (semi-supinated), 5 x 6-8, 4010 tempo, rest 100 seconds
B2) One-Arm Dumbbell Rows, 5 x 6-8, 2011 tempo, rest 100 seconds

Day 2
A1) Front Squats, 5 x 4-6, 40X0 tempo, rest 100 seconds
A2) Dumbell Lunge 5 x 4-6, 40X0 tempo, rest 100 seconds
B1) Close-Grip Pronated Pull-ups, 5 x 6-8, 3011 tempo, rest 100 seconds
B2) Incline Dumbbell Press 5 x 6-8, 3110 tempo, rest 100 seconds
Rest 2-3 Days before repeating Day 1


Crucial Points
• Each set goes balls to the walls!
• Not counting warm-ups, take each set to concentric failure. In other words, don't do a set of 8 with a weight you can rep to 15. Do sets of 8 with a weight you can only lift 8 times.
• If you have to decrease the weight every set to get the required number of reps, decrease the weight by no more than 5%.
• If you choose your own exercises, remember that all the movements you use have to be "most bang for your buck" exercises. Every exercise should involve at least two joints or more. No dumbbell flyes, kickbacks, or other Men's Healthexercises done with pursed lips.
• Don't worry about direct arm work. You'll gain plenty of arm size without direct biceps and triceps work during this program if you choose to use dips, chins, and presses.
• Now, if you want to use different exercises — heals-elevated squats, front squats the next day, zercher squat, etc. — that doesn't matter.

Sunday 4th November

Place: NextGen Gym Spearwood

Training: Strength Circuit

12x Deadlift @ bodyweight +
12x Pull-up +
12x Ring Dips +
12m KB Bear Crawls
Max Rounds (aim for 12)

Notes:
Unforgiving this circuit an adaptation from Sparrows Dozen from GymJones- after three rounds we knew we were in trouble to get to 12.

Stef - 9 Rounds
Damon - 8 Rounds
Rod - 7 1/2 Rounds

Boot Camp 32 Fourth Avenue & Riverside Drive Car Park - Sunday 28th October 2007

Location: 32 Fourth Avenue
Time: 7:30AM AWDT (This means 6:30AM if you don’t change your clocks for daylight savings)

Workout: Damon’s Gym
Deadlift 1RM
Bench Press 1RM
(Squat to be done next week)

Location: Carpark at the Top of Riverside Drive
Equipment: 2 x Sleds, 2 x Fat Ropes, KB (16, 20, 28), 2x V2.0 Slosh Pipes, Weight Plates (Total 100kg)

1 x SloshPipe Static Overhead Hold – For max time(Winner of Slosh Pipe challenge chooses teams for next two challenges)

Sled Pull & Push /Slosh Pipe Tag Team Partner Challenge
P1: 3x 10m “Sled Pull” (pull sled along fat rope looped at the end of the sled, then push sled to return to start point. The sled weight will be set at indicatively 60% of BW)
P2: Slosh Pipe V2.0 Zercher walk until “Sled Pull & Push” completed (Course to be determined)
3 Rounds

"Kettlebell Swing and Shuttle" – Partner Challenge
10x KB Swing @ 16kg then carry 10 meters and sprint back
7x KB Swing @ 20kg then carry 20 meters and sprint back
5x KB Swing @ 28kg then carry 30 meters and sprint back
Tag partner
Partner sprints to 16kg KB, carries it back, swings it 10x
Sprint to 20kg KB, carry it back, swing it 7x
Sprint to 28kg KB, carry it back, swing it 5x
This is one round, do three rounds for time against the other team

Breakfast at Damon’s – Have a chance to discuss goal setting, training objectives and plan for rest of year training.


Idea for a future Workout…….. let me know what you think or ideas to make it more challenging

"Heartbreak Hill" – Fourth Avenue

Round 1
Wheel barrow loaded w/ 140kg down the hill and back
10x One-arm KB Snatches w/20kg each arm
12x Pull-ups

Round 2
Farmer Carry with 2x 32kg kb down the hill and back up
10x One-arm KB Snatches w/20kg each arm
12x Pull-ups

Round 3
Wheel barrow loaded w/ 140kg down the hill and back
10x One-arm KB Snatches w/20kg each arm
12x Pull-ups

Damon Strength Training - 17th October 2007 - "300"

"300" (Note Time)
(25x Pull-ups + 50x Deadlift @ 80%bw + 50x Push-up + 50x Box Jump + 50x Floor Wiper @ 80% bw + 50x KB Clean & Press @ 20kg KB + 25x Pull-ups)

Rest 5 minutes then

One Arm Kettlebell OH Squat Breathing Ladder (max reps - swap hand at each rep change - Note max reps)

Strength Training - South Beach - Saturday October 13th 2007

Workout Type: Strength Circuit

Location: South Beach

Time: 7:00AM

Equipment: Kettlebells (all of them), Sandbags, Medicine Ball

Workout:

Jog along beach

Throw the medicine ball around 5 minutes

Kettlebell Technique Workshop with the new exercises.

Exercise after workshop:

To be done using the same set of Kettlebells for time
(Damon 24kg, Stef 20kg, Rod 16kg, Paul 1x 16kg 1x20kg)
14,12,10,8,6,4,2 reps

One Arm Split Jerk +

Double Kettlebell Windmill +

Alternating Renegade Row +

Overhead Squat = Suffering

KB Swing Breathing Ladder (Max Reps)Cool Down

Exercises:

One Arm Split Jerk

Stand with feet shoulder width apart and knees slightly bent.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times.
Lock kettleball overhead and shift into a split stance. Absorb the weight by bending your knees and hips and then stand up to a parallel stance.
This is an explosive exercise and the legs are used to be able to lift more weight overhead

Double Kettlebell Windmill


Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to grab the other kettleball with the free hand.
While holding one kettleball overhead continue to raise and lower the other kettleball.
Continue for the desired repetitions and repeat with the other arm.

Alternating Renegade Row


1) Lie face down on the floor with your hands and dumbells directly underneath your chest.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) One at a time lift a dumbbell like in a rowing movement.
5) Return to the start position by extending the arm and then lift the other arm.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Overhead Squat


Grasp kettleball and hold it over your head.
Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
Once thighs are parallel to floor, return to start position.
Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

One Arm Seated Military Press
Sit upright holding one kettleball.
Start position: Position kettleball to ear level with an overhand grip (palms facing forward).
Press hand up above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm.


Between the Legs Pass
Stand with your feet wider than shoulder width. Grab one kettleball with your left hand and bring it around the front of your left leg towards the back of the leg.
Reach between your legs with your right arm and switch the kettleball to your right hand. Repeat this circular motion for the prescribed repetitions.
Repeat with other arm.

Sunday, 23rd September 2007 - City Beach

Time and Place: 3:15PM - Sunday 23rd September 2007 - City Beach

Approximate Total Time 50 minutes

Equipment: Sled, Weights, 20kg & 16kg kettle bells, Sand Bag

Workout Type: Strength and Power Circuit

Workout:

Warm up and stretch

A: Sand Bag Relay (for Time)

Sandbag Zercher hold Sandbag relay on the grass area

Damon and Stef Heavy Bag

Paul and Rod Light Bag

Start at the top of the grass area; hold the bag in front Zercher hold style, down to the bottom, up to the top

10 rounds

B: Sled Drag down/Sled Front Push Up Relay (Not for Time…Within Reason)

Same teams….

Begin with 20kg and drag down to bottom grass area. Place strap on top of weights, front push sled to top of grass area. Next team member go with same weight.

Next team member add another 10kg plate. Keep with this weight for the same distance and continue loading pattern until one of the team members tells you to stop.

C: Relay of Death (on the Beach)

Two Teams Rod and Damon, Stef and Paul

6 rounds each for time (this is a race after all)

1) Harnessed front dragging holding Kettlebells: for 25M

2) Kettlebell Swing (5 Each Arm) drop kettlebells

3) Harnessed front dragging: 25M Back to Start - Release Harness to Team Member

4) Sprint to Kettlebells, Farmer Walk Back to Start

5) Hand kettlebells to next team member

Sunday 16th September 2007 - Jacobs Ladder

Time and Place: 3:00PM - Sunday 16th September 2007 - Jacobs Ladder

Approximate Total Time 1 hour 00minutes (Depends on the SMMF)

Equipment:
Olympic Bar, 2 x [20kg, 10kg, 5kg] weights, parrallettes, 20kg & 16kg kettle bells

Workout Type: Strength Circuit

Workout
1: 2 x Jacobs Ladder (note time)

2:Strength Circuit (Stagger Start)
21x Front Squat Push Press +
90m Farmer Carry (up street and back down) @ KB +
21x Parallette Decline Push-up +
15x Front Squat Push Press @ +
90m Farmer Carry @ KB +
15x Parallette Decline Push-up +
9x Front Squat Push Press @ +
90m Farmer Carry @ KB +
9x Parallette Decline Push-up

3: SMMF (note max reps and total time)
Choose an exercise (Damon to Power Barbell Clean, Paul indicated preference is for One Arm KB swing, Rod choose your exercise)
1 rep, down flist flight of Jacobs and up the other side
2 reps, down flist flight of Jacobs and up the other side
3 reps, down flist flight of Jacobs and up the other side
…………Max reps

4: Core
10 Atomic sit ups +
10 Floor Wipers +
Parallette Holds or 1 minute Plank
3 rounds

Saturday 1st September 2007 - Kensington Primary

Time and Place
7:30am - Saturday 1st September 2007 - Kensington Primary School
Approximate Total Time 1 hour 15minutes

Equipment
Medicine Ball, Olympic Bar, 90kg weights, 2 x KB, Rings, 2 x Sleds, 1 x 20m rope

Workout Type
Strength Circuit

Workout

Warm-Up Jog and stretch

Workout 1:
(1st person start then next person follow)
1x 300m sprint + 20x Ball Slam + 20x PlyoWall Jump + 20x Atomic Sit up + 20x Ring Dips + 20x Ball Toss + 20x Knees-to-Elbows + 20x KB Push Press + 20x Burpee + 20 Deadlifts + 20x Wall Ball Slams +1x 300m sprint

Estimated time: 19minutes

Rest 4-6 minutes

Workout 2:
(Staggered Start)6x Deadlift @ bodyweight + 6x Fat Bar Pull-up + 6x Ring Push-up + 6x KB Swings 6 Rounds

Estimated time: 18minutes

Rest 4 minutes

Workout 3:
(Two people work on A while the other two work on B, then swap with 2 minute break)

A. 8 x 25 meter sled sprints (heavy), 10 push-ups after each sprint

B. 4x 20m Rope Pull with 20kg tied to it + 20x Sumo High pulls + 4x 20m Rope Pull + 15x Sumo High pulls + 4x 20m Rope Pull + 10x Sumo High pulls

Estimated time: 20minutes

Cool Down and Stretch