Saturday 14th March 2009 - The Cell

Time: 7am

"CrossFit Total"

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

Friday 13th March 2009 - The Cell

Time: 6pm

Team selection / cash in
Fastest 500M row, winner chooses exercise for max time static hold.

Static hold options: dead hang on rope, dead hang on pullup bar, standing with barbell @ x 1.75 BW, hold in chin up position, handstand, static deadlift hold with 1.5 x BW, plank, L-sit on paralletes, slosh pipe hold

Teams decided based on static hold performance - i.e. 1st/last, 2nd/2nd last etc

Team relay (to be done in order)
Part 1 - Distance (only count distance if partner is locked out) for time
Row 2km / ring support
Air-dyne 2km / plank
Run 200m / 10 partner slap pushup / Run 200m
then immediately:
Part 2 - Reps (only count reps if partner is locked out) for time
200 sledge smash / 2x20kg kb rack (or KBs @ approximately 25% of BW)
50 Tyre flips / slosh pipe overhead hold
25 Man Makers / handstand or wall squat

Cheating penalised by +50m or +5reps! Stay sharp! 

Strength training program - Damon - January to April 2009

New year always seems to bring a new phase of strength training for me and I have sought this year again to structure and intensify my training. I have a renewed energy in this new year to focus deeply on my strength training and incorporate a more structured approach to training.

The program is relatively simplistic, built on an EDT principle of not defining sets, but looking to maximize work load in every session (either through increasing total reps, weight or both) and building each week through 3 phases; accumulation, intensification and peaking. The rest/ recovery phase is also arbitrary and dependent on my at the moment capacity to recover.

Ive adapted and borrowed heavily from a program that was posted on t-nation and saw the potential to use in my own strength practice. Thanks also to Stef for once talking me down in volume in my original draft program.

Already completed the first squat day and already feeling the effects of the increase intensity and volume. WIll also incorporate a week off this type of training between phases.

Any questions, suggestions on this drop me an e-Mail or post a comment to this post. At the end of the program ill write up a summary and reflection of the efficacy of this program.

Sweat Blood

Damon

Day 1: Squat Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch or BB Thrusters (10 minutes)

Phase 3: Peaking (2 weeks)Target rep range: 3/2/1 wave
Warm-up: C2 Row for 2 min then split lunges for 30 sec 4 rounds (10 minutes)
Movement 1: Back squat /Front Squat/OH squat (20 minutes) (note only one exercise per session)
Movement 2: Power Squat clean (15 minutes)
Movement 3: Full Snatch (10 minutes)

Day 2: Press Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: 6 way barbell 10 minutes)
Movement 1: Military Press (20 minutes)
Movement 2: Incline DB press(15 minutes)
Movement 3: Ring/Hindu push up or dips (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: 6 way barbell (10 minutes)
Movement 1: Incline DB Bench press (20 minutes)
Movement 2: Military Press (15 minutes)
Movement 3: Ring/Hindu Push Up or dips (10 minutes)

Day 3: Deadlift Day
Phase 1: Accumulation (4 weeks) Target rep range: 6 reps/set
Phase 2: Intensification (4 weeks) Target rep range: 3 reps/set
Warm-up: Kettlebell complex (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15minutes)
Movement 3: Sumo Hi Pulls (10 minutes)

Phase 3: Peaking (2 weeks)
Target rep range: 3/2/1 wave
Warm-up: Box jumps, vertical jumps, jumps with a knee tuck, etc. (10 minutes)
Movement 1: Deadlift (20 minutes)
Movement 2: Full clean and Jerk (15 minutes)

Saturday 20th December 2008

Time: 8:00am (meet at Poplar Cottage Brookton Highway) for a 8:30AM start at venue to be determined. Including the trek should take about 2 to 2 1/2 hours all up.

Location:


http://www.poplarcottage.com.au/index.html

http://maps.google.com.au/maps?f=d&saddr=222+Brookton+Hwy,+Kelmscott,+WA,+6111&daddr=&hl=en&geocode=&mra=ls&sll=-25.335448,135.745076&sspn=35.39043,56.601563&ie=UTF8&ll=-32.132449,116.028242&spn=0.03278,0.055275&z=14

Equipment
2xSleds, 50kg of weight plates (2x20kg 2x 10kg), KBs (3x20kg, 2x16kg, 2x12kg)

KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

Workout 1:

TM1: Sprint 30M with weighted sled turn around sprint 30M back then

Release harness (with TM2 to attach) then

TM1: With two kettlebells for the physically able (20kg Damon 16kg Paul, 12 kg Rod) and one KB (20kg) for the physically handicapped, clean the bells once and press them overhead two times. Lower to the floor and rest for a few seconds. Clean the bells once again and press them three times overhead. Rest. On the next "set," press them five times, then briefly rest again. Finally, clean the bells and press them 10 times.

On completion of the KB series then switch to T2 while T1 rests and prepares for next round

5 rounds for each team member for time

Workout 2

6km trek through the Roleystone bush

Workout 3

Mystery workout

Then:
1km walk to Araluen back to car then breakfast in Roleystone

Sunday 14th December 2008 - Cottesloe Beach

Time: 8:00am

Warm up
Med ball rugby - 10mins

The Introduction - KB Complex
10 x single arm swings
10 x goblet squats
10 x deck squats
10 x halo each direction
10 x clean & jerk each hand
10 x snatch each hand
10 x OH lunge each hand
10 x around the world each direction
10 x figure 8 each direction
10 x push ups on KB

Rest 3-5mins

The Pain
Teams of 2 - RACE TIME

P1 sprints 200m whilst P2 executes hover to push up
Each person to complete 2 x 200m sprints
Team who completes this first wins

Rest 3-5mins

The Punishment
P1 piggie backs P2 - 50m, P2 then completes 10 burpies whilst P1 rests, then P1 piggie backs P2 back to starting point, THEN swap. This would equal 1 x round.
Each team must complete 2 x rounds FOR TIME - team who completes theis first wins

Rest 3-5mins

The Finisher
30sec / 30sec frog jumps - 4mins - AIM: 25 jumps min per 30sec block
2mins rest
2 Rounds

Saturday 13th December 2008 - The Warehouse

A special session - the first of a killer week with Damon back on board!!

Time: 4:00pm

Warmup
Skip, pullup, squat until warm

Jaws Crusher!
Working in teams of two, there are five stations, athletes will alternate until the team completes all prescribed sets on a station before moving to the next - each prescription is to be completed by every athlete

1. 250m row (2)
2. 10 x box jumps (4)
3. 10 x burpees (4)
4. 10 x pullups (4)
5. 10 x man-makers (4)
6. 250m row (2)

First team finished gets to choose a punishment for the losing team of which all other teams will complete @ 75%

Workout looks like (where p1 and p2 are the two athletes in a team):
P1 rows 250m, p2 rows 250m, p1 rows 250m, p2 rows 250m; change stations, p1 10 box jumps, p2 10 box jumps, p1 10 box jumps etc until every athlete completes prescribed reps/sets above!

Cooldown
Dinner and good conversation!

Damon Singapore training - Week of 20th October

Monday
Rest

Tuesday
10 minute Row @ easy pace
Then:
Deadlift:
3x10 @ 30% 1RM
1x4 @ 50% 1RM
1x4 @ 70% RM
4x4 @ 90% 1RM
Then: Snatch + OHS One combo every 30-sec for 15 minutes

Wednesday
Rest

Thursday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM Rest 1-2 minutes between sets
Then: 20s of Back Squat @ 40-50% 1RM (Max reps in allotted time) 3 sets
(Rest 20s in between sets)
Then:
5 minute Active Recovery Row

Friday Crossfit Day
For time:
60kg Squat clean, 10 reps
50 Atomic Sit-ups
60kg Squat clean, 8 reps
40 Atomic Sit-ups
60kg Squat clean, 6 reps
30 Atomic Sit-ups
60kg Squat clean, 4 reps
20 Atomic Sit-ups
60kg Squat clean, 2 reps
10 Atomic Sit-ups

Saturday
KB Swing and Burpee circuit
R1 looks like: 10x KBS + 1x Burpee
R2 looks like: 10x KBS + 2x Burpee
R3 looks like: 10x KBS + 3x Burpee
Repeat up to 10x Burpees
Then: Pull-up Ladder 1-10
Then: 55x Get-up (5x per side with Snatch between to change sides, weak side gets 5 extra)

Sunday
8xKB Front Squat Push Press @ 2x20kg +
8x KB Swing +
8x Pull-up +
8x Burpee +
Condo tower (8 floors)
8 rounds

Wednesday 8th October 2008 - The Octavian Boot Camp

Where: DNA Tower

Time: 5:00PM

Equipment: Heavy Sandbag, KB (20, 24), Rings

8x Sandbag Front Squat Push Press @ Heavy bag +
8x KB Swing +
8x Ring Pull-up +
8x Burpee
1 x DNA tower
8 rounds
Then
Run down to Synergy Parkland and back finishing at the top of DNA tower

Notes:

Damon Strength training - Singapore

Monday
Rest

Tuesday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM
Rest 1-2 minutes between sets
Then:
20s of Back Squat @ 40-50% 1RM (Max reps in allotted time)
3 sets (Rest 20s in between sets)
Then:
5 minute Active Recovery Row
Then:
8x Pull-up +
8x Push-up +
8x Atomic Sit-up +
8x Box Jump +
8x Dip +
8x KTE +
8x DB Push Press +
30m Bear Crawl +
30m Farmer Carry
3 sets, 1 minute rest between

Wednesday
10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 rounds
Then:
Full snatches – 3 x 5 @50kg
Clean and Jerk – 3 x 5 @70kg
OHS – 3 x 5 @ 50kg
Then:
Dead lifts x 3 @140kg
Pull ups x 5
5 Rounds

Thursday
8x Tabata Row @ >100m pace per interval
Then:
Deadlift @ 115% BW +
Pull-up +
Push-up
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
8x Tabata Row (do as fast as the legs will allow)
Then:
Cool Down (for real)

Friday
Crossfit Grace: 30 Clean and Jerk for time @ 70kg
Then
Dip ladder 1-6-1
2 rounds
Then
Cardio Coach Vol 5

Saturday
3x Dip/ 3 x DB thrusters
Every 30 seconds for max rounds

Sunday
Astanga Yoga primary series

Damon - Week 1 of Singapore Training

Monday
Workout:
10 minute Row @ easy pace
Then:
3 x 20 Deadlift @ 65kg
3 x 20 Squat @ 50kg
Then:
3x (1-6) Pull-up Ladder
Then Cardio Coach vol 8

Tuesday

10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 Rounds
Then:
Split snatches – 3 x 5 @ 50kg
Split Cleans – 3 x 5 @50kg
High Pulls – 3 x 5 @ 50kg
BB thrusters – 3 x 5 @50kg
Front squats – 3 x 5 @ 50kg

Wednesday
Rest

Thursday
Row 2000m
Then:
Work up to 1 RM Deadlift
Then:
Cardio Coach vol 7

Friday
10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 rounds
Then:
Full snatches – 3 x 5 @50kg
Clean and Jerk – 3 x 5 @70kg
OHS – 3 x 5 @ 50kg
Then:
Dead lifts x 3 @140kg
Pull ups x 5
5 Rounds

Saturday
SMMF:
Manmakers (2 x 12kg DBs)
1 per 30 seconds for max minutes

Sunday
Astanga Yoga Practice

Sunday 13th July 2008 - Fight Gone Really bad

Time: 8:00AM
Place: Kensington Primary
Equipment: KB (20, 16), Barbell (30kg), Medicine Balls (2kg, 5kg and 10kg), Gymboss timer

Warm up
Medicine ball drill (see description in notes for exercises)
Tabata (20 sec on 10 sec rest for 4 minutes) x 2 with rest in between sets

Kneel to pushup +
V-ups +
Squat throw from chest

then:
Max reps in one minute intervals of

Wall ball sit ups +
KB thrusters +
Wall jumps +
Barbell Push press (30kg) +
Burpees +
Rest
5 rounds (count total reps)

Notes:
Medicine Ball (5kg) Kneel to Pushup
Start Position: Your body will be in an upright position sitting on your knees. Hold 5kg medicine ball at chest level. Keeping your torso erect fall forward and chest press the medicine ball to a partner or a wall. Upon releasing the ball drop your hands to the floor and immediately complete a push-up

Medicine Ball (2kg) V-Ups
1) Start position: Lie back onto floor with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling.
3) Return to start position

Medicine Ball (10kg) Squat Throw from Chest
1. Stand with feet slightly wider than hip-width apart. Knees should be slightly bent.
2.Hold medicine ball at chest level and squat down to a parallel position.
3.Quickly explode up and jump as high as you can. As you start your jump you should start to shoulder press the ball up and reach full extensions with the arms when you are at the peak of your jump. Push ball as high as possible into the air. Try to minimize the time spent in the squatted position. It should be a real quick squat and jump.

Damon putting a dent in the wall




Rod mid-burpee

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!

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.

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 28th May 2008 - FUBAR DNA

Time: 5:00PM

Place: DNA Tower

Equipment: KB (2x16, 4x20, 2x24), rings (2), mozzie repellent

FUBAR DNA (Derivative of FUBAR from CrossfitFX in Sydney)

1 x DNA tower sprint +
5 x KB Turkish Get Up Each Arm +
10 x Flying Burpees +
10 x Two Hand KB Clean & Press +
5 x Ring Pull Ups +
1x DNA tower sprint

5 Rounds

Sunday 25th May 2008 - Crossfit Fran

Location: Damon's gym

Time: 7:30AM

Equipment: Pull up bar, Barbell (43kg)

Workout: Crossfit Fran

Barbell thruster at 43 kg +
Pull up
21-15-9 reps for time

then: hand balance/stand drills and practice

then: breakfast

Notes:

Damon: 8 min 51sec
Grover: 8 min 36 sec
Rod: 8 min 36 sec

Wednesday 21st May 2008

Location: DNA Tower

Time: 5:10PM

Equipment: Rings (2), KB (2x16, 2x20, 2x24)

10 x One Hand KB Clean
20 x Ring Push-up
30 x Box Jumps on wall
20 x KB Snatch
10 x KB Front Squats Rack Position 2x16kg
Run 400m (If my knee is not right ill bring the heavy sandbag and walk 150m)
5 Rounds for time

Notes:

Stef 35 minutes
Grover: 38 minutes
Damon: 37 minutes
Rod: ~38 minutes

[Taken with Nokia 6120c]

Wednesday 7th May 2008

Place: Jacobs Ladder

Time: 5:00PM

Equipment: 1 x sled, KB (2x16,4x20,2x24), weight plates (3x20, 2x10), parallettes

Warm up
Double hand KB Jerk Breathing Ladder, 1-6-1
(Hold KB in clean position if possible, if not gentlemans rules - place down on ground, breathe required breaths, clean the KB's - KB Jerk reps - place down)

"Crossfit Fran's distant mutant sister on growth hormone"
21-18-15-12-9 rep rounds of 2 x 20kg KB Thrusters + Parallette Push-ups'+
15m sled push up Cliff St, 15M back down with weight plates loaded 60% of BW +
1 x ladder
for time

i.e.
1st round: 21 KB thrusters + 21 parallette push ups + sled push + ladder
2nd round: 18 KB thrisuters + 18 parallette push ups + sled push + ladder
.....