Monday, April 30, 2012


Remember: new 6:30 pm classes Tuesday and Friday!  Come if you want these times available!

Every day is Earth Day for these athletes!




Bench 3-3-3-1-1-1
20 Power Clean 
20 Toes to Bar
15 Power Clean
15 Toes to Bar
10 Power Clean 
10 Toes to Bar
This could also be written as: 20-15-10 of the couplet Power Clean and Toes to Bar.
Loading is up to 135/85 pounds, but use a manageable weight, about 50-60% of your 1-rep-max so you can get a metabolic training effect instead of just standing around a lot.

Sunday, April 29, 2012

Monday April 30

This is a reverse hyper
Rowing technique and drills

Max effort 500 m row

8 Tabata rounds of each:
tricep extensions (blue/green/red band around pull-up bar)
air squat
kettlebell swing 24/16 kg

This is a 16 minute workout.  Go straight to the next exercise when you done with the first - there is no extra rest.

Friday, April 27, 2012


Regionals are next weekend - you could go watch some fun action right here in Colorado!  See some amazing athletes.

HSPUs and deadlifts, looks familiar

Saturday 9 am

Do a lift from this week that you missed. Stay with the program.  :)

We will be doing the team workout from the Regionals.  There will be a 20 minute cut-off.
Teams of 4 (2 Men, 2 Women)
For time, each member of the four-person team must complete the following:
Row 1,000 meters
25 One-legged squats, alternating
15 Hang Cleans (225 / 135 lbs)

The four-person team will begin standing in line behind a single rower. At the call of "3-2-1 … Go!" the first team member gets on the rower and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 25 one-legged squats. As soon as the first athlete is off the rower, the second athlete can move to the rower, reset the monitor and begin rowing.
After the first athlete completes 25 one-legged squats, he or she moves to a designated area to perform 15 hang cleans. After the 15th hang clean, the first athlete moves to the designated finish area.
All four athletes must perform each of the three drills in order. Team members cannot move to the next station until the team member in front of them has left that station. When the last team member completes his or her 15 hang cleans and joins the others in the designated finish area, the workout is complete.

Loads and teams sizes can change depending on class size and experience.  Some strategy is needed - where do you put your fastest member?

rest day

Thursday, April 26, 2012


On-Ramp with a shoulder/core/everything warm-up

Basic fitness and walking

Why don't Americans walk more and what to do about it.


Overhead squat
Push jerk

Loading: 155 pounds for men/105 for women or 50% of your one rep max for the OHS.
If your OHS is much lighter than your push jerk, use two bars if there is an extra available.


I'm not thrilled about the logo, but the rest of it is awesome.  
How to have great skin and strong tendons.

Skill time:
Rowing drills
Handstand triangle (see video)

Emo Tabata Diane
alternating Tabata intervals of deadlift and handstand push-ups
16 total sets of 20 secs of work and 10 seconds of rest, first deadlifts, then HSPUs
This means a 8 minutes work out. 

Ideal weights used are 225 - 315 pounds for men, but you should use 50-60% of your max, depending on your skill level and experience.  (And whether your back tends to hurt after deadlifts.)  Use a weight you can rep out with or you will get very little work in. 


Tuesday, April 24, 2012

Wednesday - Snatch

  Let's see if we can get censored again.  I'll show you mine if you show me yours.

Darren Barnes
Your 2012 USA Weightlifting National Champion in the 56kg weight class, Darren Barnes! Darren won the 2012 National Championships with a 3 for 6 performance ending with a 101kg snatch and a 120kg clean and jerk totaling 221kg weighing in at 55.28kg. Be sure to cheer on Darren next month at the Junior World Championships!  (from USA Weightlifting.)

Hang Power Snatch

If you are less than 3 months out of On-Ramp, please do triples instead.  Work on your technique, but don't be afraid to go heavy.

Every Minute on the Minute for 15 Minutes
2 Snatches
3 Box Jumps

Loading should be 90% of snatch 1rm and 90% of Box Jump 1rm.  Use some snatching time to find today's best box jump.  You may recognize this workout as we did it in On-Ramp.  It will be quite a different animal with such a high percentage of your max.

Consider well the nature of things:

Nose Candy is Paleo

I smell a PR.

Monday, April 23, 2012

Tuesday - Crushing Helen

Met-con day

We have been experimenting with a new method of programming our training days. We are training the heavy lifts with a short WOD every other day, and then doing longer metabolic conditioning the next day. This allows us to focus hard on the lifts on lifting days and then have some time to work on our skills and mobility on the met-con days. For instance, we are going to run some rowing drills soon. A good way to get better at rowing is to do it carefully with attention to details, to break down the technique and then build it up again from the pieces. We then take some time to practice it in a low pressure situation. Other days we have been working the kettlebell snatch, taking the time to work on the high pull and playing with different weights. It is important that we take to time to drill good technique, otherwise when it comes time to perform during an intense WOD session you may fall apart. This way you get every watt out that you put into the rower and you can use a heavy kettlebell without breaking your arm.

rowing or sprinting

Crushing Helen
8 rounds
100 yard sprint
8 kettlebell swing 2 pood
5 plyo push-up


At this point, the failure to update the web site is getting on my nerves also.

I apologize in that it is 51% my fault.  Enjoy the music and enjoy the lifting and metcon.  We will return to our regularly scheduled programming soon.

Thursday, April 19, 2012


But I don't eat sugar or grains either...

Skill work
Kettlebell clean and jerk

1 round for time (chipper)
25 double unders
25 KB swings
25 sit-ups
30 box jumps
25 dumbbell hang squat clean
25 back extensions
500 meter row
25 dumbbell snatch right
25 dumbbell snatch left
25 toes to bar
500 meter row
25 dumbbell push press
25 dumbbell Romanian deadlifts

Better write this one on your arm. Bring a map and a flashlight! (Just kidding!)


Squat 5-5-5-3-3-3

7 Rounds for Time
7 Front Squats 165/105
7 Chest to Bar Pull-Ups

As it happens, I love the triple.  Whether you love it, hate it, or are ambivalent, I assure you it's sacred.  Andrew tripled 305 today, and Freak Emeritus Alex Walden recently tripled 207.

Finger.  Megan is a very nice person; probably the anonymous photographer provoked this.