Stef @ Gym Jones

This post collects the GJ posts from Stef's time there from June 2008-

8th July 2008
Workout:
Row 10 minutes @ easy pace to warm up
Then:
Air Dyne 8x20-sec work/ 10-sec rest @ 10-12 calories per interval pace
Rest 2 minutes
Then:
50x Pull-up +
100x Push-up +
150x Squat (partition as desired, i.e. use ladders or split work)
Then:
Row 8x 20-sec work/ 10-sec rest @ 6-8 calories per interval pace
Then:
10x Fat Bar DL @ 106# +
30-second Dead Hang from fat rope +
2x “lap” Wrist Roller @ 43# of chain
Then:
3x2 minute overhead static hold with Slosh Pipe
Rest between sets while others do the same

AirDyne, Row - Stef: AirDyne = 22, 14, 12, 12, 12 11, 12, 12 calories per interval, Row = 8, 7, 7, 7, 6, 5, 7, 7 calories per interval



30th June 2008
Workout:
10 minute Row @ easy pace
Then:
Tabata Row (8x 20-sec work/10-sec rest)
Then:
“Jonestown Sprint”
Push Press @ 75# + Burpee/Pull-up
20-10 reps of each
Then:
“Cool Down” with “AirDyne to Hell”
Team AirDyne Ladder
50-40-30-20-10 Calories
Round 1 looks like:
P1: AirDyne to 50 Calories
P2: Rest
Switch
Round 2 looks like:
P1: AirDyne to 40 Calories
P2: Rest
Switch
Etc...

Tabata Row intervals - Stef: 111m, 102m, 99m, 92m, 94m, 93m, 91m, 93m
"Jonestown Sprint" - Stef: 3:54


29th June 2008
(Day 2 of seminar)

Workout:
Work up to 1RM Deadlift
Then:
“Jonescrawl”:
10x Deadlift @ 115% bodyweight +
25x Box Jump @ 24” box
Three rounds

DL - Stef: 420#
Jones Crawl - Stef: 3:53 @ 195#

Wednesday 2nd July 2008 - Kings Park

Time: 5:00pm
Location: grassed area near the fancy houses

Equipment: Selection of KBs

A Hunk of Burning Lungs
1 person runs to the bottom of Jacob's and back
Everyone else completes the continuous KB sequence up to 5 times (L&R, KB not to touch the ground) or until the runner returns - followed by up to 1min rest then next runner goes
All to hit the ladder 4 times

Continuous KB sequence (KB not to touch the ground)
2 x snatch (end 2nd snatch with bell overhead)
Get down
2 x floor press (end 2nd press with bell in the air)
Get up
2 x OHS
2 x swing (switch hands on 2nd swing)
Repeat with other hand (1 rep is complete once both sides are done)

Saturday 28th June 2008 - Jacob's Ladder

Time: 4:00pm

Equipment: 1 KB each for IPTF, 1 KB each for heavier swing, db's for manmakers

Fool's Gold
2 x ladder
I Pity the Fool up & down Cliff St
1 x ladder
Lunge up & down Cliff St
1 x ladder
2 x [15 x decline press ups, 15 x heavy KB swings, 15 x manmakers]
2 x ladder

IPTF:



Ascention:

Wednesday 25th June 2008

Time: 5:00PM

Place: DNA tower

Equipment: 1 x parallettes, 1 x sled, weight plates(4x20, 1x10, 1x5), heavy bag (70kg), bag of chains (40kg), 20M rope

Warmup
3 rounds of sled push - 20M seated rope pull to bring sled back
(increase weight each round to determine max weight)

then:

20 x decline Spiderman push-ups on parallettes +
20M sled push at max weight +
20M seated rope pull to bring sled back +
1 circumferance walk around of DNA tower wall with heavy bag zercher carry (or drag)+
1 sprint up DNA +
1 walk (rest) down DNA

5 rounds

note:
Spiderman PushUps are done by bringing the right knee to the right elbow on the downward push-up action, then return back on the upward motion, then bring the left knee to the left elbow on the next downward pushup


Cam getting a taste of the SB philosophy


Damon showing him how it's done!

Saturday 21st June 2008 - Port Beach

Time: 8:30am

Equipment: 2 x sets of parallettes (DB & RK), 1 x 24kg KB (DB), 3 x 20kg KB (DB & RK), 3 x 16kg KB (PG & SS), 1 x 12kg KB (SS), 1 x 8kg KB (PG), 4 x SB (DB & SS)

Warmup
Med ball touch or tennis ball full contact grid-iron

Our Home is Hurt by Sea 2
10 x Sprawls
10 x Hindu pushups
10 x KB snatches
10 x lateral jump over parallettes
10 x KB deck squats
10 x SB bridge & throw

Max rounds in 30 minutes

Wednesday 18th June 2008

Time: 5:00PM

Place: Jacobs Ladder

Equipment: 2 x Paralettes

Session:

Jacobs Kokoda run

Scratch:

Rod: 15min
Grover 12 1/2 min
Damon 12 min
Stef 10 Min 30 Sec

then

For Time:

1 x ladder
100 Split Lunges (or 100 lunges up and down Cliff St as substitute if needed)
21 Parallette Push ups
2 x ladder
50 Split Lunges (or lunge up Cliff St)
21 Parallette Push ups
1 x ladder
100 Split Lunges
21 Parallette Push ups

Sunday 15th June 2008

Session: Rock climbing from 10:00AM

Place:

63b John Street

Northbridge WA
Phone: (08) 9328 5998
Fax: (08) 9328 5997

Where to find us...
Located at the western end of Northbridge, near the James Street exit from the Mitchell Freeway, Rockface is only a 5-minute walk from the restaurant strip, and about a 10-minute walk from Perth Central Station.

How to get here...
By car, take the James Street exit off the freeway if you're coming from the north, or the Charles Street exit if you're coming from the south. Turn on to Fitzgerald Street, and John Street is located between James and Newcastle Streets. We are at the western end of John Street.

Notes:

Strength training philosophy - Damon in 2008

I've been working through a specific strength program that I wanted to share with the members of SB and with blog. Its not overly complex or detailed and the design draws upon influences in my strength training practice over the past two years that I acknowledge as Shawn Phillips, Charles Poliquin, Paul Chek, CrossFit, Zach Even-esh, Mark Twight (GymJones) and Charles Staley.

The basic philosophy of the sequence is to develop a constant progression in either reps or weight including big compound strength training movements. Each session is no more than 20 minutes in duration and is structured around a heavy compound movement supersetted with one or two other exercises that complements the compound movement. I started this program by determining what was my 5 rep max for the heavy compound movement and at the next session increased the weight but reduced the rep count to 3. The progression at the next two sessions is at the same weight but to increase the rep count to 4 then 5 before then making a progression in weight again and dropping the rep count to 3 again.

I have structured the sessions around 3 set different sequences that I complete once each week being:

Session 1
3 - 5 Deadlifts +
5 Pull Ups +
5 Ring Dips
Every 2 minutes for 10 rounds

Session 2
3 - 5 Squats +
5 Incline dumbbell bench press +
5 One Arm dumbbell row (each hand)
Every 3 minutes for 6 rounds

Session 3
3 - 5 Barbell Clean and Press +
5 Hanging Knees-to-elbows
Every 3 minutes for 6 rounds

For example, in the case of the deadlift in Session 1, I began at a weight of 130kg for 5 reps which at the time was my max for this sequence and then increased the weight to 140kg and reduced the rep count to 3 at the next sequence. I have been through the 140kg and now I am at progression of 150kg for 5 reps. I have made similar progressions in the squat (start at 110kg now at 130kg) and clean and press (start at 55kg now at 65kg) although this gain is bringing me back to where, in a relative sense, I was at the start of the year rather than breaking through any max strength limits. The real test in the program as a campaign will be in measuring the strength and conditioning improvements over time and reflecting if I am closer towards that goals I have set at the start of the year.

To round out the program I have been combining this program with the Sweating Blood boot camp sessions twice a week, CardioCoach spin sessions (I strongly recommend these as a dynamic and effective workout) at least once per week but aim for three, and short programs of yoga practice including handbalancing.

Ill use this post to record my progression with this strength program and post comments as it is relevant. Any comments from the blog readers and advice is welcome and encouaged to assist me along this path of strength training.

Wednesday 11th June 2008 - DNA Tower

Time: 5pm

Equipment: 2 x sleds (with harnesses), 2 x 20kg plates, 2 x sandbags, selection of KB's for swinging

Run, Swing, Jump
2 teams
1 person from each team harnesses up with 1x20kg plate on the sled, walks to the first treeline and sprint back @ 100%. Repeat.

On first run, second person swings 1 KB until team mate returns then does jumping back squat pushup with SB (like a burpee) until team mate returns.

Switch after 2 runs; everyone to do the sequence 5 times!

Rain, hail or shine it's sweating blood time!!

reflections...

as winter solstice approaches, and we move spiritually in to another epoch within the universe we live in, i cannot help to wonder about certain things...

i can at one level most definently agree with paul, when he says its perhaps one of the last beach sessions for a while, but in saying that doing some hard intense training down at the beach, whilst working through the difficult conditions would do us good, a form of conditioning that simply cannot be found in the comfortable confinements of a gym or indoor training facility.

As i am about to embark on an experience in reality i do not know much about, and as i immerse my self more in to the series the human weapon, i find that the extremist within each discipline at one stage through their training all go to the wilderness, to nature to train, whether its is in blistering heat, or extremely cold conditions, gortex is not an option, suncream is useless, its determination and inner perseverience which allows these elite athletes to push through these difficult pains... we call physical, or are they?

its not only about lifting and moving heavy, akward objects, fast and efficiently, it should go beyond that, its goes far deeper than that, its about reaching a place deep within yourself that takes you somewhere where externally cannot be reached, and externally doesnt matter! but! in saying all this, exposing ourselves to these harsh training conditions, provides us with a setting to find that sacred place within our own being...

the major differnec between these elite awsome mind blowing extreme athletes and us, is they do, they simply do... they dont care if they have to train in 45 degree heat or gale blowing conditions, they get out there and DO what must be done, to reach that place within themeselves...to better themselves, to enhance their being, to be the best, to feel the best...
we do not grow by lifting heavier and faster, we grow by going deep within ourselves and staying there longer and with more intensity, because that is what allows us to do all these things we value so much externally... after all arnt we about being unique, different and extreme???

thank you for reading
i humbally appreciate your time and one more thing, i greatly appreciate yoru time and wisdom in helping me achieve greatness within my own being, i thank you with all that i am...

namaste

stef.x

Saturday 7th June 2008

Place: Port Beach (South Car Park end )

Time: 8:00AM

Equipment: KB (3x16kg, 2x20, 2x24, 1x28), Medicine Ball (10kg), Truck Tyre

Warm up

Medicine Ball Rugby or Medicine Ball throws

Boot Camp

20 x truck tyre flips +
20 x KB “I pity the fool” with KB press up +
20 x KB (16kg) Cheerleaders (two handed KB thrusters with jump) +
Sprint 200M up the beach – Walk back (this is your rest)

5 rounds (if waiting for tyre flips at the each round– then add round the world KB towel swings)

"IPTF" with press - Swing + Step (while bell is overhead) + Bell Down + KB Push up = 1 round

Optional

Winter Ocean Swim

Notes:

Stef ready for a mo-down

wednesday the 4th of June - MOE DOWN AT ITS CRUELEST

WHERE: at the ladder (F#*k the residents)

EQUIP: damons and stefs sand bags, 12's KB, 16's KB, 20's KB, 24's KB, parralettes,

MOE it UP: KB complex: To be done on grass area up top

single arm KB split jerk x 10 total +
Goblet squat x 10 +
snatches x 10 total +
Clean and press x 10 total +
2 x KB swings x 10 total +
2 handed OHS x 10 +
Halo x 10 each direction +
2 x KB Front squat x 10 +
2 x KB Rack lunges / alternating x 10 total +
renegade rows x 10 total

MOE it DOWN: sand bag challenge:

1 x sandbag each down the ladder x 2 (at the top of each ladder execute 10 x sand bag full cleans on each shoulder)

STEF's PAUL SENIOR BEST MATE: team challenge:

2 teams of 2:
each person must get up and down the ladder twice each as quick as possible. rules: can only do one ladder at a time, only one person from each team on the ladder at any one given time, and when resting at the top, sand bag on back and squatting deep at own pace, whilst waiting for your partner! ALL FOR TIME!

ROD GETS SPIRITUAL; The Final Epoch:

Down Mount street, up mount street, down jacobs, up jacobs (with sandbag), down jacobs, up jacobs (free) to finish off!

NOW THATS ALL FOR LOVE AND THE SHAVING OF RODNEY, the rabbit, the zercher, our now spiritual leader KANTOR!!!

MOE DOWN! THIS DESERVES ITS OWN POST...

ZERCHER, I am extremely proud of you, i am proud of you beyond words and description, i believe you have done something great at a very deep level!

good on you my friend!

i am honored to say you are my friend...

sweat blood, or die trying!

Tuesday 3rd June 2008 - Fight Gone Bad

Place: Next gen
Time: 9:30AM

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are:

1. Wall-ball from seated positon: 10kg ball, 1.5M target. (Reps)
2. Sumo deadlift high-pull: 34kg (Reps)
3. Box Jump: 0.5M box (Reps)
4. Push-press: 34kg (Reps)
5. Row: calories (Calories)

5 Rounds

Notes:

Made a mistake on the FGB and we went for 5 rounds instead of the CF standard of 3. For comparison for the last time CF did this as a WOD goto the link below:

http://www.crossfit.com/mt-archive2/003445.html

5 Rounds score:
Damon 447
Stef ~480

CrossFit Total Rankings

Guys - found this reference to the CFT rankings

			CrossFit Total Rankings
			based on tables by Kilgore, Rippetoe, et al.
			(Aasgaard Co, 2006)
CrossFit Total Rankings
Bwt	Untrain	Novice	Inter	Advan	Elite
52	104	180	213	294	380
56	112	194	232	316	410
60	120	210	248	339	385
67	135	235	281	379	482
75	146	255	305	412	522
82	158	275	328	440	566
90	166	290	347	462	593
100	175	305	367	487	624
110	183	318	379	501	641
125	188	326	389	513	655
145	192	333	397	523	666