Tag Archives: crossfit

Jun 26 2013

6.27.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Explosive Box Squats @ ~50-60% Back Squat 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

Third week of this bodybuilding micro-cycle– you should be feeling both hot and big at this point. As Aristotle once said, “If you got it, flaunt it homie.” Ipso facto (that’s Latin), don’t let those muscle pythons sit in their cage wasting away. Head directly to the beach after this workout and proceed to BARK&FLEX at as many randos as possible. 

Motivation

  • A montage of Arnold flexing in front of thousands of screaming fans and training with the Terminator theme playing in the background? SIGN ME UP.

Jun 24 2013

6.25.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM

Volume

For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.

Jun 22 2013

Weekend Posts (6.22.13 ARWOD + 6.23.13 MWOD)

Saturday (6/22/13) Recovery

Sunday (6/23/13) Mental Work

  • This is quite possibly one of the most inspirational speech/video montage combinations I’ve ever seen. I encourage you to ruminate on the ideas presented in this speech and apply them to your own thinking. Oftentimes, we proceed through life with our noses down, blindly following directions from arbitrary figures of authority. We should ultimately seek to find our own personal truth and discover what makes us truly happy.
Jun 19 2013

6.20.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Explosive Deadlifts @ ~50-60% 1RM

Volume (Rest periods should be 60-90 seconds b/t supersets)

Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.

Motivation

  • The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”
Jun 17 2013

6.18.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
    • This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up. Add 5 lbs to the weight from last week.

Volume

Same swole song, different verse. Hit this bodybuilding workout hard on the second week of the ‘micro-cycle’, amp the weights up by 5-10 lbs each. Maintain your form, feel that deluge of blood in your muscleveins (one word, it’s a real word).

Motivation

  • Make some time to watch “Pumping Iron”– an hour and a half documentary chronicling bodybuilding in the glory days of the 1970’s. Arnold is the star of the show, providing entertainment, inspiration, and hilarity.
Jun 16 2013

6.17.13 SWOD

Warmup

Strength

  • Back Squat
    • 2-3 warmup sets @ 50-60% 1RM
    • 5 sets of 3 @ ~85-90% 1RM

Conditioning

Use the same weight (as appropriate to your strength level) for the deadlifts and power cleans. Deadlifts should be fast and relatively easy, but maintain good form and engage your muscles as if you were pulling heavy.

Motivation

  • This video montage showing some of history’s greatest recorded displays of strength should get your mind in the right place for Monday’s swole sesh:
Jun 14 2013

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

Saturday (6/15/13) Recovery

Sunday (6/16/13) Mental Work

  • Watch this video that explains how myostatin levels are linked to muscular growth potential (aka how people are genetically predisposed to gaining muscle)

Also, Happy Father’s Day to all those #SwoleDADs out there in the world! Check out this father-son duo smashing iron together and competing for Mr. America title in their respective age classes.

Jun 13 2013

6.14.13 SWOD

Warmup

Strength

Use heavy weight for both lifts; hit all the reps and maintain good form. For weighted dips, use a belt or hold a dumbbell between your feet.

Conditioning- “Portman”