20100616:0800

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warmup:
work up to heavy DL(got 405# off the ground, but couldnt seal the deal. 385# made it up slowly, but cleanly.)

5 deadlift @ 95 + 2x 36# kb on mini-monster bands
5x zercher squats w/ slosh pipe
2x each 1LDL @95 + 2x 36# kb on mini-monster bands

2x 20yd 4x OH walking lunge + 4x push press (sloshpipe)

20yd Kettle Bear crawl (2×53#)
20 yard overhead carry(2×53#)

1-6 box jump ladder @ 24″
or
1-6 step up ladder w/ racked KB

airdyne while everyone else gets a turn

1 minute max calories on airdyne

dylan:28
kevin:41
emily:26
pat:30
-b: 40

20100612:0800

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warmup:
deadlift + hang clean + front squat @ 95#, 1 triplet every 30 seconds for 10 minutes

workout

tailpipe variant

(computer for concept 2 rower is out so…)
p1. airdyne for calories
p2. fat rope tension on blue band (hold arms out straight with band taught but not stretched, when airdyne starts, pull fists to hips and hold on)

initial plan was for 45 calories, 3 rounds. actual work went like this: 45 cal first round, 30 cal second round, 15 for 3rd round.

this. sucked.

cooldown w/ weighted pullups and deadhang games (hang KB off band, dead hang w/ 96# bouncing beneath you)

20100614:0800

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warmup
med ball catch, mini KB complex, whip smash

workout:
“UFC” (un – fucking cool)

30 seconds work, 30 seconds rest(in most compromised position), 5 rounds. 1 minute rest, 5 movements

push press/over head hold
airdyne (30 seconds hard, 30 seconds less hard)
atomic situp/ v-sit
KB swing / dead hang
row machine (30 seconds fast, 30 less fast)
(bonus rounds)
squat / squat hold
ball slam / over head hold
mountain climber / FLR

results:
-b
push press: 2×20#, 30,30,30,30,20
airdyne: didnt set it right, i hate the airdyne.
atomic situp: 15,13,13,13,13
kb swing: 53# swings, ledge hang. miserable
row: rowing should have been worse, spent too much effort or form and ended up with a lukewarm pace…
(thanks to emily,)
ball slam: 10,10,12,10,11
(thanks to kevin)
mountain climber: 50,30,30,35,45

Who We are…who we are… part 1

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I was standing in a golds gym in bozeman, montana when a friend sidled up next to me; he nodded towards a couple of guys strapped into the pec-deck…. we had seen them here before, always working their routine; chest and bi’s day, back and legs, shoulders and tri’s. 4 exercises each muscle, 3 sets of 10 with a splash of cardio. same machines. same time… my friend, he nods towards these guys and asks me about consequences. he asks me what affect working on these machines, the same program day in and day out might have on a persons personality. linear movement. isolation. tracks. safety. how, he asks, does this affect their problem solving ability? he asks me if i think these guys are getting more conditioned than they are aware of. he asks me this, and walks away.

our conditioning determines our reality. a simple truth dropped on me that same week in montana. those simple words turned out to be the entrance into the rabbits hole. physical condition governs possible and impossible, separates game from sport from test from impasse. physical conditioning is the exchange rate in which we trade work for results. physical conditioning, however, can only get us so far. our mental and emotional (spiritual) conditioning governs how we see the world, how we react to stress, to joy, to competition and to failure…. we condition ourselves through language, through thoughts, through every unconscious action, we reinforce where we are at the moment. i guess the question is where do you want to be? it is so widely accepted that competition and sport is 10% physical and 90% mental, but does your training reflect this? do you have standards ? was that last rep “good enough”? what exactly are you conditioning? look to the alpine climbers for inspiration, 99% of a pull-up means you fell off the mountain and died. 100%, anything less is simply not. have standards. condition integrity. work smart. work with a partner. build trust and keep each other honest. learn that failing in front of someone is not the end of the world. that failing in the gym is better than failing in the real world. court failure, get to know your limits, the signposts of physical and emotional collapse. condition yourself to adapt to new situations. full range of motion conditions your flexibility. change directions. to go a little further than you once thought possible. develop a workout that actually scares you. just a little, just enough that you have to face the physical symptoms of panic. fear creates a clarity. a focus. savor it. experience it. control it. if you use all the knowledge you have, all the ass in your jeans, and a little grace from god you just might pull through. what, do you think, are the long term consequences of facing panic and overcoming it with hard intelligent work? what exactly are you conditioning? its not just what you do, but how (and why) you do it…

this is the 90%.

this is where philosophy has consequences.

raise the bar.

-the station.

* training does not exist in a vacuum, nor does the philosophy behind it. the work we do is heavily influenced by mark twight and the gym jones project (www.gymjones.com), the works of idries shah, along with mountain athlete (www.mtnathlete.com), PAST skills (www.pastskills.com), and countless others….

we get what we deserve, or at least what we earn.