Tag Archives: crossfit

Jul 21 2013

7.22.13 SWOD

Warmup– Believe in yourself

Strength

  • Back Squat: 10 sets of 1 @~90-95% 1RM– Add 10-20 lbs to weight used last week
  • Third week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets

Conditioning

Motivation- Looking to take your workout to the next level? Get on DAT HYPHY MUD, SON.

Jul 18 2013

7.19.13 SWOD

Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.

Strength

  • Flat Bench: 10 sets of 2 @~85-90% 1RM
    • Second week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
    • Rest should be 60-90 seconds between sets.
  • Split Stance Rows (from pins)- 5 x 5

Conditioning BROADSWOD- “Upton”

  • 5 rounds- 5 pull-ups,  10 dips, 10 alternating dumbbell curls, 10 burpees
  • Prescribed rest (b/t rounds): 30-60 second

This Friday’s BROADSWOD is named for the infamously hot model/human being,  Kate Upton. Having graced the cover of the Sports Illustrated Swimsuit edition twice, she’s established herself as one of the premier smokeshows of our day and age. However, her talent extends beyond her looks–she’s also an award winning dancer. Search for “Kate Upton Cat Daddy” on Youtube and see for yourself.

Motivation

  • Exclusive! Exclusive! Kate eloquently takes us through her (clearly super effective) workout routine. (a bit NSFW)
Jul 17 2013

7.18.13 SWOD

Second 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 heavy 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, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 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 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

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

Motivation- These guys from California Strength are both absurdly strong and hilarious.

Jul 15 2013

7.16.13 SWOD

Warmup- This will make you feel warm inside.

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)

Second week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Increase the weights from last week but remember to maintain that deliberately slow tempo and feel the slow burn in your muscles.

Motivation- CT Fletcher instructs you to take it to the next level. So do it.

Jul 14 2013

7.15.13 SWOD

Warmup– Warm it up

Strength

  • Back Squat: 10 sets of 2 @~85-90% 1RM– Add 10-20 lbs to weight used last week
  • Second week of 4-week squat strength cycle, use the same weight for all working sets.
  • Rest should be 60-90 seconds between sets.

Conditioning

  • 5 rounds: 8 deadlift (135#), 8 hang power clean (135#), 8 push press (135#), 10 TTB
  • Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Dmitry Klokov from Russia does thrusters with 341 lbs like it’s nothing.

Jul 11 2013

7.12.13 SWOD

First workout as part of the New Strength Cycle Template Bench Workoutz.

Warmup– Jump around and stuff

Strength

  • Flat Bench: 8 sets of 3 @~80% 1RM
    • First week of 4-week bench strength cycle, use the same weight for all working sets.
    • Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.
  • Weighted Pull-ups: 5 x 5, use heavy weight

Conditioning

  • 5 rounds: 8 chin-ups, 12 push-ups, Row 200 Meters*
  • Prescribed rest (b/t rounds): 30-60 seconds

*Sub 30 double unders or 10 burpees for the row if equipment is unavailable

Motivation- Use the forest as your weight room

Jul 10 2013

7.11.13 SWOD

This workout is part of the new SwoleFIT Strength Cycle Template.

Warmup– Hey now, you can be an all star.

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, 8-10 reps (use a fairly heavy weight here, goal is to improve power)
  3. Romanian Deadlift: 3 sets, 8-12 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 8-10 reps
  2. Barbell Shrugs– 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises– 2 sets of 8-10 reps
  4. Dumbbell Reverse Fly’s– 2 sets of 8-10 reps

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

Motivation- Donny Shankle from California Strength is strong like ox. You can be too.