Tag Archives: crossfit

Aug 1 2013

8.2.13 SWOD

Warmup– Stoke the embers

Strength

  • Bench Press: Find your 1 rep max

Conditioning

  • “10 down- Pullups, Burpees”
    • 10 Pullups, 10 burpees, 9 pullups, 9 burpees, 8 pullups, 8 burpees, etc. …. 1 pullup, 1 burpee
  • Rest as little as possible between rounds

Motivation- Document your results via the selfie. Aka the Swelfie. Dom shows you how.

Jul 31 2013

8.1.13 SWOD

Last week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting the heaviest weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 6-8 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 6-8 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 6-8 reps
  2. Standing Dumbbell Upright Row– 4 sets of 6-8 reps
  3. Dumbbell Lateral Raises– 2 sets of 6-8 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 6-8 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- You serious about taking your education to the next level? Apply to Hyphy University now.

Jul 29 2013

7.30.13 SWOD

Warmup- Stretch Armstrong

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Last week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Push yourself to the ultimate edge. Don’t let go. Never let go.

Motivation- Kali Muscle gets asked to leave Planet Fitness for being too swole. What an absurd commercial.

Jul 27 2013

Weekend Posts (7.28.13 ARWOD + 7.29.13 MWOD)

Saturday (7.27.13)- Recover this.

Swole brethren, if you’re looking to take your knowledge on supplement effectiveness to the next level, check out this guide by Examine.com. Parse through the bro science and get to the real science. Essentially, what I’m trying to say is that creatine is legit.

Sunday (7.28.13)- Mind

The following mini-documentary chronicles the story of Scott, a man born with cerebral palsy, who chose not to let his condition define who he was as a person. His unshakable willpower and determination are a reminder to us all that we should be thankful for those gifts which we do have and we should seek to use those gifts to the best of our ability.

Jul 25 2013

7.26.13 SWOD

Warmup– Ain’t no feelin like it, homie.

Strength

  • Flat Bench: 10 sets of 1 @~90-95% 1RM
    • Third week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
    • Rest should be 60-90 seconds between sets.

Conditioning

*Sub 30 jumping jacks if you don’t have a jump rope

By this point of the strength cycle, you should be feeling invincible both inside the weight room and outside in the real world. You’re most likely getting comments from strangers on the street asking, “What kind of steroid cycle are you on?” or “How many Olympics have you competed in?” or my personal favorite (not really a question), “Here’s $300 for being so swole, Mister.” The important thing is to keep it all in perspective and maintain a humble demeanor. Flex when necessary, keep your chin up, world peace.

Motivation

  • Friday is here, time to celebrate. Just don’t be this guy.
Jul 24 2013

7.25.13 SWOD

Third week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.

Warmup– Started from the bottom, now we are lifting heavier weights.

Dynamic + Lower Body Power Accessory

  1. EMOM (Every Minute on the Minute) for 8 minutes, 3 explosive Pause Squats @ 50-60% 1RM
    • Pause Squat = set the pins such that the bar will rest on them when you are at parallel. Pause for a second at the bottom of each squat, then explode upwards.
  2. Barbell Step-ups: 2 sets, 6-8 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 6-8 reps (heavy weight here as well)

Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)

  1. Seated Dumbbell Military Press– 4 sets of 6-8 reps
  2. Standing Dumbbell Upright Row– 4 sets of 6-8 reps
  3. Dumbbell Lateral Raises– 2 sets of 6-8 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 6-8 reps

Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends

Motivation- Vitali from VitalyzdTV is back again– provoking random strangers by asking them what kind of steroid cycles they’re on.

Jul 22 2013

7.23.13 SWOD

Warmup- Earn every swole minute.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

Third week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Decrease the reps, increase the weight, increase the INTENSITY. Your body is a temple of muscles. Go ahead and make it a bigger temple so more people can worship inside.

Motivation- Dom gives the breakdown of one of life’s most crucial skills: skipping leg day.