Monday

So for those of you who check this every so often you will begin to notice a change and a little more intense version of training......the workouts will be more thought out and in collaboration with Gil who took 15th in our regional out of 3000+.....the goal will be the same which is elite fitness but the fittest in BC :) are going to hold ourselves a little more responsible...We encourage your thoughts and comments and are always striving to achieve the highest level of fitness possible..so anyways here goes:

100112
Strength
Front squat 5 sets of 1
Build to a tough double hang squat clean (not touch and go)

Conditioning
For Time:
30 wall balls
21 pull ups
30 wall balls
15 pull ups
30 wall balls
9 pull ps
30 wall balls

Rest 8 min....
Max effort pull ups

3 sets max effort hspu
2 min rest between each set

Saturday

Breakfast
13 Minutes AMRAP
1 Wall Ball
2 Pull Ups
3 Wall Balls
4 Pull Ups
5 Wall Balls
6 Pull Ups
.....Continue the Pattern till Time Expires

Lunch
Power Snatch 65%x3, 70% 3 sets of 2, 75% x3
Power Clean 65% x3, 70% 3 sets of 2, 75% x3
Power Jerk 65% x3, 70% 3 sets of 2, 75% x3
Snatch High Pull 75% of snatch 5 sets of 3

Dinner
for time:
run 400m
25KBS 2pd/1.5pd
run 400m
5 Rope ascents
run 400m
25 burpees

Friday

BICYCLE RACES ARE COMING THIS WAY

092812
Strength:
Back Squat 83% 5 sets of 5
Hang Clean 70 % 3 sets of 5
Halting Clean Dead 85% 3 sets of 3
SLDL 65% of back squat x5, 70% 5 sets of 3

Conditioning
14 min practice on rope climbs

Thursday

Ran a mile, did 600 reps, ran a mile, no big deal

092712

Strength:
 Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)

Push Press - 75% x 5, 80% x 5 x 2, 85% x 5

Jerk Dip Squat - 85% (of jerk) x 5 x 3

Conditioning
20 Min Airdyne
1 min on 1 min off
The goal for men is 30 cals each min and the goal for women is 20 cals each min for a total of 300 and 200 respectively

Wednesday

Forward Rolls!

092612
Strength
 Back Squat - 73% x 10 sets of 3 (up wt on last set if you can - no failed reps)

Hang Snatch 75% 3 sets of 3

Halting Snatch Deadlift (hip) - 85% x 3 sets of  3

Overhead Squat - 70% x 3 sets of  5 (up wt on last 2 sets if you feel good)

Conditioning

T.B.A.

It s gonna be fun :) see you at 8

Tuesday

I had some great pictures of forward rolls, but my phone is being dumb, so this will have to suffice today.

092512

Strength:
Rest Day

Conditioning
17 Min AMRAP
With a partner, while one person runs a 400, the other does the following AMRAP
4 HSPU
4 Muscle Ups
10 Wall Balls
As soon as the runner gets back, he/she continues where their partner got to

Monday

092412

Strength
Back squat 85% 3 sets of 8
Snatch 75% 3 sets of 3, 80% 2 sets of 2
Clean and jerk 75% 3 sets of 2, 80% 2 sets of 2
Snatch high pull 70% x3, 75% 3 sets of 2

Conditioning
Seven rounds
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps

Saturday

The Cold Days Are Coming



092212

Strength:
 Power Snatch 65% 3 sets of 2, 70% 3 sets of 2
Power Clean 65% 3 sets of 2, 70% 3 sets of 2
Power Jerk 65% 3 sets of 2, 70% 3 sets of 2
Snatch High Pull 70% (of snatch) 3 sets of 2, 75% 3x

Friday

092112

Strength:
Back Squat- 80% 5x5
Hang Clean - 65% 2 x3, 70% 3x3
Halting Clean Dead Lift 80% (of clean) x3, 85% 2x3
SLDL 65% (of back squat) 3x5



Conditioning:
3 rounds for Time:
Pump House Run
15 KB Snatches Each arm
25 Ring Dips
35 GHD Situps

Thursday

092012

Strength:
Jerk behind the neck 75% 5x3
Push Press 75% 2x5, 80% 5x2
Jerk Dip Squat 85% (of jerk) 3x5

Conditioning:
3 min max cals on the Air Dyne
Rest two min
Max Effort Pull Ups
Rest two min
Max Effot HSPU

Wednesday

091912

Strength:
Back Squat 70% 10 reps 3x
Hang Snatch 65% 2x3 70% 3x3
Overhead Squat 65% 2x3, 70% 3x3


Conditioning
15 min AMRAP
15 kettlebell swings
15 burpees

Peach Days Results

So the results are in from the Peach Days 10 k.  You can find them here: http://www.goldenspiketrackclub.com/peachdays/results/2012Results.pdf

From our group, in their perspective age divisions, we had a 21st out of 24, 3rd out of 20, 6th out of 24, 14th out of 46, 7th out of 29, and a tied for 1st out of 29th........

Not too shabby considering none of us would classify ourselves as "runners" but rather just trying to be as fit as possible.  Nice job! It is fun to be around people who care about fitness.

Monday

091712
Strength:
Back squat 80% 3 reps 8x
Snatch 70% 3reps 2x, 75% 2reps 3x
Clean and jerk 70% 3x2, 75% 2x3
Snatch hi pull 70% of snatch 3x3

Conditioning:
4 rounds
30 wall balls
15 Burpees

Sunday

091612
Rest Day

Saturday

First Pull Ups:)

091512
Strength:
Power Snatch-65% 3x4
Power Clean- 65% 3x4
Power Jerk-65% 3x4
Snatch High-Pull-70% 5x3

Conditioning:
50 Wall Balls
Row 500m
40 Wall Balls
Row 400m
30 Wall Balls
Row 300m
20 Wall Balls
Row 200m
10 Wall Balls
Row 100m

Thursday

091412

Strength: Jerk behind the neck 70% 3 x5
                Push press 75% 5x4
                 Jerk dip squat  80% of jerk 5x3

Conditioning: tabata
                        Burpees
                        Squats
                         Pull ups
                        Sit ups

091212

Strength:

• Back Squat - 65% x 10 x 3
• Block (or hang) snatch (mid-thigh) - 65% x 3 x 5
• Halting Snatch Deadlift (hip) - 80% (of snatch) x 3 x 3
• Overhead Squat - 65% x 3 x 5

Conditioning:

3 rounds for time:

Run 400m

21 pullps

21 kbs

121112

Strength:

• Power Clean - 70% x 3 x 5
• Power Jerk (% of split jerk) - 60% x 3 x 5
• Push Press - 70% x 5 x 5

 Conditioning: 
 4 sets; no rest:
2 min jump rope
10 pull-ups
10 push-ups

Just another day in paradise

Calvin getting after it.  I wish we would have taken a before picture of Calvin.  In 7 months he has totally transformed himself. 

 The Greenhalghs getting after it.

 What not to do:

Peach Days

Box Elder Elite Fitness represented well in the peach days 10k.  Many great runs especially for hardly ever running more than a mile at a time.  Nice Job!  I have had this thought many times: "Would you rather be able to run a 10k in 38:00 and only have enough strength to do 1 pull up as most of those extreme runners do or would you like to run it under 50:00 and be able to do 50 pull ups.  For me personally I would much rather be able to do the latter.  Fitness to me is just not running really fast but rather, running fast enough while still having the functional strength to perform well in other modalities.  I will add a link to the results as soon as they are posted.

Fun Stuff

How can you not smile when you have pushed yourself to the brink of hades and back?

Experiment

So we did a fun little experiment over the weekend, it went something like this:

A.   4 Rounds, each for time:
15  Burpees
15 Cals. on the Air Dyne
15 GHD Situps
15 Cals. on the Air Dyne
Rest 1 Minute

B.  1 Minute Sprint on the airdyne

It was interesting to see people who could do the first round no problem and then at a rapid rate get slower and slower.  You are without question going to get slower but the challenge is to not slow down dramatically.  That would be a great definition of fitness.  To be able to perform the task multiple times with close to the same power output.  And then after you have accomplished that, still have something in the tank to do the final minute and do it well.........

Squatting

The squat is probably one of if not the most important exercises that we do and needs to be done properly.  When done properly there is almost nothing else better. 
Good Squat:

Bad Squat: