On Stupidity...

Another great article on T-Nation that is worth a read. The first point really is the most important thing to consider, it is from here that all else will manifest.

The number of people I know who train to be bodybuilders or figure competitors (I don't know if there is a difference...) is incredibly small but the number of people I know and see doing bodybuilding 'workouts' is unfortunately large. The synaptic connection doesn't get made either by those designing the programs or those doing the routines... fitness miseducation is alarmingly rife!

It won't be a surprise to anyone that the type of training we do comes most broadly under the wonderful Crossfit acronym of GPP (general physical preparedness). While I can only speak for myself, the training we do is, by design, not specific to any particular persuit of athletic achievement but to be ready for 'anything' and to increase overall 'fitness' (as that term fits most closely with the Crossfit definition).

That isn't to say we don't take an interest in more detailed training analysis or specific principles, Gym Jones is one amazing resource that takes GPP to the next level but there are plenty more (some in the links sidebar on the right).

We also spend quantities of time discussing and persuing related topics like the mind-body connection (see Damon's and Stef's personal blogs on the subject) and the influence of spirit, will, knowledge, responsibility and respect on all aspects of life including how you train.

Taking a generalist approach doesn't mean having a slap-dash attitude to training either. We each spend countless hours mapping personal pathways to improvement and have often espoused the benefits of setting specific goals, measuring progress often and reassessing.

We don't sell anything here. We are on a journey of knowing by doing and dropping breadcrumbs along the way. There is no end game, the means is enough to drive us forward so you better jump on board or get out of the way!

Wednesday 3rd September 2008 - Jacobs Ladder

Time: 5pm
Equipment: 2 x 12kg KB, 2 x 16kg KB, 2 x 20kg KB

Warmup
Tabata squats x 4 (rest at bottom of squat)
Run backwards up Cliff St
Team pushup ladder 1-6 (rest at top of pushup)
Carioca down Cliff St

Clean Fiend
Team single arm KB clean ladder 1-6 (rest in rack position)
Half ladder
4 rounds (swap arm each round)

Man-makers 30/30 x 4
Half ladder

Two hand cleans 30/30 x 4
Half ladder

Cool down with jog & stretch up + down Cliff St

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 31st August 2008 - City to Surf

Time: 8:15am
Competitor Number: 4892
Race Category: 12km Run, Group B (48 - 58min)
Official Website



Compare to last year.

Taking my own advice from last year, I have some better running shoes and selected a faster group. Will try to start close to the front of the group and pick someone's shoulder to shadow. The rest is up to my mental fitness but I know there has been a big improvement since last year. Leave nothing in the tank!

Photo with the team:

Wednesday 27th August 2008 - Jacobs Ladder

Time: 5pm
Equipment: 8kg KB, 16kg KB

Warmup
25 KB swings each hand
25 KB snatches each hand

Reverse Jacobs-Kokoda @ easy pace
2 mins recovery

Workout
Jacobs-Kokoda race
5 mins recovery

Team KB snatch ladder 1-6-1 (each hand), KB locked out overhead while waiting
2 mins recovery

Half Ladder
50 KB swings
3 rounds

Wednesday 20th August 2008 - From Singapore...

"From Singapore, with Love..."

Equipment: stef to bring KB's, Paul and Rod to bring theirs

Warm up with alternate KB sequence:

3 x snatch - Right hand +

TGU (downward phase) +

3 x floor presses - Right hand +

TGU (upward phase) +

3 x KB Thruster - Right hand +

3 x KB Swing - Right hand +

SWITCH HANDS & THAT = 1 SET

COMPLETE 5 SETS BACK TO BACK

Take stroll down orchid street - avoid the bartering, bring the bells!

5 x jacobs ladder - must have either 2 kettlebells with you of any size OR one sand bag and one KB of any size.

FOR TIME

Off Orchid street and straight to Santosa Island - taking the ferry is soft, swim instead! or sweat blood trying!

3 x mount street

Enough of sweating blood without our good friend Damon, that should do us for tonight...

WHEN DAMON IS FLYING, IM A FLIPPIN'

In dedication of Damon, his perseverence, his dedication, his love for us, his family, his strive for balance within his life, and his love for all that he commits himself to. May you be prosperous, find joy, inner peace and blood that you may then sweat hard in Singapore my dear friend, I flipped for you today, for you and for the sake of sweat and blood!

1km x tyre flipping continuous - approx: 560 flips (about 14 flips per 25m length)

TIME: 54mins, with random rest periods +

100 x Sledge slams on the tyre

All for you my friend, we miss you dearly!

Much Love always, Stef...