Chipperific Fitness Workout #164

Day 60/112

Skill Work:

Handstands and Handstand Push-Ups

For no more than 15 minutes, work on either your handstands against the wall or your handstand push-up. 

Work on your starting position to get in the handstand: arms locked, hands overhead. Additionally, practice the hollow position while upended.

To scale your HSPU, add 1, 2 or even 3 AbMats. Get comfortable with breaking the lock on your arms FIRST before attempting full HSPUs. 

INTENSITY:

FOR TIME

Run 800m

5 Muscle-Ups

10 Back squat (225/185) 

15 Deadlift (225/185) 

20 Push jerk (135/95) 

Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep; 

CUT-OFF: 30 minutes

RESET:

Mobility and Roll-Out as directed by coach.

Farmer's Carry Chipper Fitness Workout #100

Day 22/58

INTENSITY:
For time
400m Farmers Carry (35x2 / 15x2 bumpers )
40 Push Jerk (115/75)
400m Farmer's Carry
40 Snatch Shrugs (115/75)
400m Farmer's Carry
40 Front Squats (115/75)

RESET:
3 Rounds of:
5 Tire Flips
10 Around the Worlds (45/25), Left
10 Around the Worlds (45/25), Right

Run, Lift, Run Chipper Fitness Workout #86

Day 4/58

INTENSITY:
For time
Run 800m
20 Back squat (255/205)
20 Deadlift (255/205)
20 Push jerk (185/135)*
20 Muscle-Ups
Run 800m

Muscle-Ups sub: 2 Ring Row, 2 Ring Dip per rep

*I suggest putting the weight you are going to use for the Push-Jerk on first, then adding the weight to get to the deadlift / back squat weight on the outside. You can then take it off easily to save time.

RESET:
10 Minutes: Mobility and Roll-Out

12 DEC 2012 - Deadlift, Burpees, HPC and Push-Jerks

Awesome capture of the explosiveness of
the legs and hips. Arms are slack, limp.

INTENSITY:
5 RFT
21 Deadlift (135/95)
15 Bar-Facing Burpees
9 Hang Power Cleans (135/95)
6 Push-Jerks (135/95)

RESET:
3 Rounds of:
Max Time Parallette L-Sit
50 Bear Crawl Steps

SVG FIT programming really works!

Anyone who knows me knows I'm a pretty humble guy. I don't like to brag or talk about myself. Blackhawk Fitness, for instance, was a freaking AWESOME gym (IS an AWESOME gym now as CrossFit Wichita) - With that being said: SVG FIT programming ROCKS MY FACE!

For those of you who do not follow my programming, we still do a CrossFit style workout. There are still the MetCons and we focus on all of the lifts associated with the CrossFit community.

However, we do things a little different. I have hybridized the CrossFit platform. My programming focuses more on the phosphagic benefits of Weightlifting rather than what CrossFit tends to do by focusing more and more on the aerobic, 20 to 30 minute MetCon. While I do plug these in occasionally, we rely more on a heavy load up front through my "Heavy Work" programming cycles, and then a shorter MetCon burst (8 to 12 minutes, generally) afterwards.

The benefits are clear and the proof is in the numbers. Anaerobic workouts still build your endurance capacity without the muscle loss and tissue damage inherent to aerobic-type activities. While I have nothing but GREAT things to say about CrossFit programming - I still get several good, traditional CF WODs in every week - SVG FIT focuses more on the anaerobic pathways, harnessing that explosive power while still building up cardiovascular endurance.

I am a strong opponent to the idea that you have to run long distances to lose weight. There is NO need to tear up your body, knees and hips, running miles and miles every week when you can gain so much more by staying in and around the anaerobic domain. For me, the same holds true for constantly battling long, grueling, high-rep WODs (specifically those WODs that run in the 30+ minute range).

Anyway, we are now on our second mesocycle and our PRs have all shot through the roof!

 Deadlift: Previous PR: 400; now: 405*
 *Not the best one to start with because while I had hit 400 once a year ago, I'd fallen back and been stuck around 375-380 through this last cycle.
 Snatch PR 135 / now 150
 Front Squat PR 215 / now 250
 Back Squat PR 245 / now 285
 Push Jerk PR 185 / now 235
 Overhead Squat PR 180 / now 200
 Clean PR 200 / now 225
 Bench Press PR 185 / now 225

If you are looking to mix it up, or you're stuck on a plateau, check out my HEAVY WORK section on this website and join us for the next mesocycle in a few weeks. You can get warmed-up starting next week as we de-load during Phase 5.

If you would like some tips, pointers, or suggestions on your technique and/or training regimen, I would be HAPPY to help you!

STAY SVG, MY FRIENDS!

08 AUG 2012 - EMOM Power Clean, Front Squat, Push Jerk

INTENSITY:
EMOM, 12 Minutes
1 Power Clean (155/115)
2 Front Squats
3 Push Jerk

RESET:
2 Rounds, 10 Reps of:
Bench Dip
Samson Lunge
Suspended Knees to Elbows

29 APR 2012 - "DT"

HEAVY:
REST DAY

INTENSITY:

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.


RESET:
2 Rounds of:
20 Passthroughs
Cobra Pose, 60 second hold
50' Bearcrawl
Spiderman Lunge and Hold, Left Leg, 60 seconds
Spiderman Lunge and Hold, Right Leg, 60 seconds

10 MAR 2012 - "DT"

WORK:

3 Rounds, 10 Reps each of:
1-Handed Kettlebell Swing (each arm)
KB Goblet Squat
KB Orbits

WOD:
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Post time to comments.

**In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.**

POST:
500m Row
100' Bear Crawl
50' Spiderman Lunge