German Volume Training (GVT) - Legs

Leg Press - 10x10 - 360#

Seated Leg Curl - 10x10 - 90#

DB Calf Raises - 3x10 - 75#

800M Father/Son Farmers Walk...

I used the 44# bells and Jack used the 9# bells. Every time you drop the bells you have to do two KB push ups before you start again 

Fun "Outside WOD" - NOT for time. Quality Father/Son time.

"Lumberjack 20"...

20 Deadlifts (135)
Run 400m
20 Russian KB Swings (35)
Run 400m
20 Overhead Squats (15)
Run 400m
20 Burpees (Step Up/Down)
Run 400m
20 Chin Ups (Chest to Bar)
Run 400m
20 Box jumps (24)
Run 400m
20 Hang Power Cleans (45)
Run 400m
31:28

* Scaled the crap out of that WOD. First WOD since May!

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers, one month after the murderous rampage.

German Volume Training (GVT) - Arms & Shoulders...

Muscles Used in Upright Row

Barbell Upright Row - 45# - 10 sets of 10 - 100 reps

Barbell Curls - 75# - 10 sets of 10 per arm - 100 reps

Bench Dips - 3 sets of 10 - 30 reps

Bent Over Lateral Raises - 8kg

bells - 3x10

Cash Out:  Barbell Shrugs - 185# - 50 reps

* Felt GREAT to deadlift the bar 5 times to bang out my 50 shrugs!

German Volume Training (GVT) - Back & Chest...

Cable Row - 10x10 - 120# 

Push Up - 10x10

Reverse Grip Pulldowns - 3x10 - 140#

Diamond Push Ups - 3x10

One Arm DB Row - 1x8 - 75#

German Volume Training (GVT) - Legs

Leg Press - 10x10 - 300#

Seated Leg Curl - 10x10 - 80#

DB Calf Raises - 5x10 - 75# (off 25#

Plates) 

800M Farmers Walk...

800M Farmers Walk - two 35# bells - 15:22

Tweaked my lower back but wanted to do something. This was at the end of a 21 hour intermittent fast. Feel great!

1 mile slosh pipe carry...

1 mile slosh pipe carry - 45lb pipe

Cash Out: 100 Russian KBS (53)

That 45lb pipe is no joke!

German Volume Training (GVT) - Arms & Shoulders...

Double Standing KB Arnold Press - 8kg bells - 10 sets of 10 - 100 reps

Barbell Curls - 65# - 10 sets of 10 - 100 reps

Bench Dips - 3 sets of 10 - 30 reps

Bent Over Lateral Raises - 8kg

bells - 3x10

Cash Out:  Shrugs - 40kg bells - 50 reps 

1,000 Russian Kettlebell Swings

I decided to so some swings today to get back to basics while trying to get my heart rate going. I know that Viking Warrior Conditioning is really meant for the snatch but I figured if I could swing for 50 minutes and 1000 reps - I would be wiped out.

My training looked like this:

I did timed two-handed swings with the 16kg bell today.  I did 100 sets of 10 in 49 minutes and 45 seconds. I did sets of 10 with approximately 15 second rest between round.

Swings - 16kg bell - 100 sets of 10 - 1,000 reps

35,200 lbs total.

My grip is fried! 

German Volume Training (GVT) - Legs

Leg Press - 10x10 - 270#

Seated Leg Curl - 10x10 - 70#

DB Calf Raises - 3x10 - 75#

 

German Volume Training (GVT) - Back & Chest

Hammer Strength Lat Pull Down -

10x10 - 120#

Incline Push Up - 10x10

Reverse Grip Pulldowns - 3x10 - 110#

Incline Diamond Push Ups - 3x10

One Arm DB Row - 3x8 - 75#

20 Minute Swing Interval...

WOD 2:

I did timed two-handed swings with the 16kg bell. I did sets of 8 with approximately 15 second rest between sets . I did 40 sets of 8 in 19 minutes and 45 seconds.

Russian Swings - 16kg bell - 40 sets of 8 - 320 reps

500+ Russian Kettlebell Swings - 3,013 Reps for Remembrance...

This morning I did 500+ Russian Kettlebell Swings in honor of the 9/11 victims.

It was part of - 3,013 Reps for Remembrance. A WOD in honor of the 3,000 victims of 9/11. The extra 13 reps signify the number of years since the event. 

NEVER FORGET. 

We had a team of seven people to complete the 3,013 reps. Thanks to all who participated.

German Volume Training (GVT) - Arms & Shoulders...

Barbell Front Raises -  35lb bar - 10 sets of 10 - 100 reps

Two Handed KB Curls - 53lb Bell - 10 sets of 10 - 100 reps

Bench Dips - 3 sets of 10 - 30 reps

Bent-over Lateral Raises - 4kg bell (8.8lbs) - 3 sets of 10

3 Mile Farmers Walk ...

Inspired by my friend Devin running 11 miles on the 11th. 

3 mile farmers walk - two 26lb KBs – 52 pounds – 1:13:33

3 miles for the 3,000+ lives lost on 9/11/01. 

Do something every day to take you out of your comfort zone. Especially today!

German Volume Training (GVT) - Legs...

Leg Press - 10x10 - 298#

Lying Leg Curl - 10x10 -65#

DB Calf Raises - 3x10 - 80#

German Volume Training (GVT) - Back & Chest

Barbell Row - 10x10 - 95#

Incline Push Up - 10x10

Reverse Grip Pulldowns - 3x10 - 105#

Incline Diamond Push Ups - 3x10

One Arm DB Row - 3x8 - 65# 

800 meter farmers walk - 40KG Bells

800 meter farmers walk - 176lbs (two 88lb Kettlebells) @ Bodyweight of 158lbs - 47:40

Last 400M I had ZERO grip with my left hand. I probably deadlifted those bells 100+ times

German Volume Training (GVT) - Arms & Shoulders...

Barbell Front Raises -  15lb bar - 10 sets of 10 - 100 reps

Barbell Curls - 45lb bar - 10 sets of 10 per arm - 100 reps

Bench Dips - 3 sets of 10 - 30 reps

Two Handed Shield Cast - 15lb clubbell - 3 sets of 10 each direction  - 30 reps

Hammer Swings - 15lb clubbells - 3 sets of 10 each direction - 30 reps

Cash Out:  Shrugs - 32kg bells - 50 reps 

German Volume Training (GVT) - Legs...

Goblet Squat - 24kg bell - 100 sets of 10 - 100 reps

KB Deficit Sumo Squat - 32kg bell - 10 sets of 10 - 100 reps

One Leg Deadlift - 24kg bell - 2 sets of 10 each leg - 20 reps each leg

The bottom line is that almost any training method will work (provided you do it with intensity!), at least for the few weeks it takes for your body to adapt to it. There is, however, one training system that stands above all the rest. It’s brutally hard, but I’ve found it to be a very effective way to pack on muscle fast! 

"Death By Deadlift"...

Minute 1 – 1 Deadlift (115)
Minute 2 – 2 Deadlifts
Minute 3 – 3 Deadlifts
16 rounds. 136 reps 

Pulled plug when back started to tighten up. First deadlifts in 4 months. Felt awesome! 

Back & Arms...

Plate Flip - 3x10 (15)

Reverse Curl

35x10

45x10

55x10

Two Handed KB Curl

53x10

53x10

53x10-44x10-35x10 drop set 

One Arm KB Row - 3x10 (53)

Cash Out: 1 mile slosh pipe walk (35)