tag:blogger.com,1999:blog-82601714369102224252024-03-13T21:37:21.635-07:00365 Days of SquattingAt least 450lbs on the bar every day: A Years Challenge Dedicated to Amanda Miller and Skin Cancer AwarenessDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.comBlogger43125tag:blogger.com,1999:blog-8260171436910222425.post-26011514977128477312011-07-05T13:53:00.000-07:002011-07-05T14:02:01.518-07:00DONEI AM DONE SQUATTING. 365 days are complete. Boy I need a rest. Thank you for all the support. We donated thousands of dollars to the American Melanoma foundation in Amanda's name. I saw people all around the country with her tee shirt on. On to a new challenge. I hope more people can draw inspiration from her.Dave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com5tag:blogger.com,1999:blog-8260171436910222425.post-60552740299598184832011-04-05T15:55:00.000-07:002011-04-05T15:58:22.043-07:00On Sectionals, Squatting, and Battle Los Angeles<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-cjGW0xH1qis/TZueSNeGYDI/AAAAAAAAADE/LezWwazsuOU/s1600/photo.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://4.bp.blogspot.com/-cjGW0xH1qis/TZueSNeGYDI/AAAAAAAAADE/LezWwazsuOU/s320/photo.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5592237398001344562" /></a><br />Sectionals= stepping it up a knotch<br />Squatting= king of movements<br />Battle Los Angeles= see it in imax<br /><br />Day 287<br />500x3<br /><br />read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com2tag:blogger.com,1999:blog-8260171436910222425.post-35056836153742515292011-03-04T19:31:00.000-08:002011-03-04T19:37:23.553-08:00Arnold ClassicTeam Rogue and team Again Faster<br />Fran, Cindy, Elizabeth, King Kong<br />Stones, o-course, Arnold<br />...need I say more<br /><br />Day 257<br />455lbs<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com4tag:blogger.com,1999:blog-8260171436910222425.post-78495553533806421142011-02-02T11:18:00.000-08:002011-02-10T09:59:11.686-08:00The Future for CrossFit<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_he_Ob7icl_M/TUmuBXkm7cI/AAAAAAAAAC8/GyLY4FMeBik/s1600/Photo%2Bon%2B2011-02-02%2Bat%2B14.17.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_he_Ob7icl_M/TUmuBXkm7cI/AAAAAAAAAC8/GyLY4FMeBik/s320/Photo%2Bon%2B2011-02-02%2Bat%2B14.17.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5569173752750992834" /></a><br /><br />In the past months my life has changed dramatically. I have moved to the east coast and left my life in California for a new job here in Boston. I feel like the job is more than just a job. As many of you may know Reebok, the aerobic/pump shoe and clothing company is doing a huge deal with CrossFit. This is a great partnership for the two companies and it will elevate crossfit to a new level around the world as well as pump it into the limelight, and hopefully revamp reebok's image from flashdance back to a serious fitness brand. With all this potential for growth and expansion, really explosion, Reebok needed someone from within Crossfit to run their own box at Reebok HQ. As well as ingrain Crossfit into the lives and hearts of their employees. I feel honored to get the opportunity but with this job I feel a big weight on my shoulders. Its is so important that the people who will lead our community into the future really understand what our culture is about. They need to live and breath Crossfit to understand the special aspects that make the community so unique and special, an attitude and standard that needs to be held. <br /><br />Day 205<br />315<br />405<br />455<br /><br />Tabata something else<br />pullups<br />pushups<br />situps ghd <br />airsquats<br /><br />Day 206<br />315<br />405 <br />455<br />475<br /><br />push press 3,3,3,3,3<br /><br />Day 208<br />315<br />405<br />455<br />475<br />500<br /><br />row 5K<br /><br />Day 209<br />315<br />405 <br />455<br /><br />Day 210<br />front squat <br />315<br />405<br />455<br /><br />Futures bench press w assistance 9x3@ 405lbs<br /><br />Day 211<br />front squat to box<br />315<br />405<br />455<br />475<br /><br />run 400m<br />50 airsquat<br />4 rounds<br /><br />Day 212<br />front squat w chains<br />315<br />405<br />455<br /><br />21 l pullup<br />18 pistol<br />18 l pullup<br />15 pistol<br />15 l pullup<br />12 pistol<br />12 l pullup<br />8 pistol<br /><br />Day 213<br />front squat w pause<br />315<br />405<br />455<br /><br />Day 214<br />315<br />405<br />455<br /><br />10 muscle snatch 135lbs<br />30 ghd situp<br />3 rounds<br /><br />Day 215<br />box squat<br />315<br />405<br />455<br />475<br />500<br />515<br /><br />row 5k<br /><br />Day 216<br />405 <br />455<br /><br />Day 217<br />Box squat<br />10x2 @455<br /><br />100 hspu for time<br /><br />Day 218<br />315<br />405<br />455<br /><br />5 snatch 135lbs<br />10 ohs<br />15 ctb<br />5 rounds<br /><br />Day 219<br />315<br />405<br />455<br />475<br /><br />5 hspu<br />10 ttb<br />15 med ball clean <br />20 min amrap<br /><br />Day 220<br />405<br />455<br /><br />Day 221<br />315<br />405<br />455<br /><br />10 deads 275<br />50 double understand<br /><br />Day 222<br />Front squat<br />315 <br />405<br />455<br /><br />Hang clean 225lbs 15 reps <br />Then<br />500m row<br />50 wall ball<br />50 box jump<br />500m row<br /><br />Day 223<br />Box squat <br />315<br />405<br />455<br /><br />Pushup 15 reps<br />Ring dip 12. Reps<br />Push press 95lbs 9 reps<br />20 min amrap<br /><br />Day 224<br />10. X2. @. 455lbs<br />Box jump for height<br /><br />Day 225<br />500<br />520<br />550Dave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com8tag:blogger.com,1999:blog-8260171436910222425.post-90987361602227229982011-01-12T07:55:00.000-08:002011-01-12T08:17:37.592-08:00Pain <br />“We must embrace pain and burn it as fuel for our journey.”<br /><br />Day 189<br />Box squat <br />455<br />475<br />500<br />525<br />550x3<br /><br />Day 189<br />405<br />455<br /><br />Run 400m<br />30 ohs<br />21 pull-up <br />3 rounds<br /><br />Day 190<br />315<br />405<br />455<br />475<br /><br />10 deadlift<br />10 kb swing<br />250 row<br />20 min amrap<br /><br />Day 191<br />Box squat<br />550x3<br /><br />22 kb swing<br />22 box jump<br />400m run<br />22 bur pees<br />22 wall ball<br />5 rounds<br /><br />Day 192<br />315<br />405<br />455<br /><br />Day 193<br />Front squat<br />315<br />405<br />455<br /><br />21,15,9<br />Ring pushup<br />Ring row<br />Ring dip<br /><br />Day 194<br />315<br />405<br />455<br />475<br /><br />2 muscle up<br />4 hspu<br />8 kb swing<br />20 min amrap<br /><br />Day 195<br />Box squat<br />500<br />550<br />575<br /><br />Kb/thrusters ladder<br />8 min amrap<br /><br />Day 196<br />315<br />405<br />455<br /><br />Day 197<br />Front squat<br />315<br />405<br />455<br /><br />Snatch pulls 9x3<br />Clean. Pulls 9x3<br /><br />Day 198<br />315<br />405<br />455<br /><br />250 row<br />25 pushup<br />15 min amrap<br /><br />Day 199<br />315<br />405<br />455<br />475<br /><br />50,40,30,20,10<br />Wallball<br />Jumping pull up<br />Slam ball<br /><br />Day 200<br />315<br />405<br />455<br /><br />Day 201<br />Box squat <br />550x3<br /><br />Floor press 10x3<br />3 sets max ring dip<br /><br />Day 202<br />315<br />405<br />455<br /><br />30 ghd<br />5 stones to shoulder<br />5 rounds<br /><br />Day 203<br />315<br />405<br />455<br /><br />21,15,9<br />Hang snatch 135<br />Wall ball<br />Ring pull-ups <br /><br />Read about Amanda at Amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com1tag:blogger.com,1999:blog-8260171436910222425.post-24659476261296350772010-12-26T10:46:00.000-08:002010-12-26T11:08:06.160-08:00Courage<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_he_Ob7icl_M/TReNvD_2SXI/AAAAAAAAACo/slA1g41nOfQ/s1600/amanda"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 240px; height: 240px;" src="http://4.bp.blogspot.com/_he_Ob7icl_M/TReNvD_2SXI/AAAAAAAAACo/slA1g41nOfQ/s320/amanda" border="0" alt=""id="BLOGGER_PHOTO_ID_5555064505051269490" />
<br />
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<br />Courage to fight with diseases,
<br />Courage to make people stand on their own,
<br />Courage to believe in someone,
<br />Courage to fight against all odds
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<br />Day 179
<br />315
<br />405
<br />455
<br />475
<br />
<br />75 power snatch at 75 lbs
<br />
<br />Day 180
<br />front squat
<br />405
<br />455
<br />475
<br />
<br />Floor Press 9x3 60% with bands and chains, 60 sec rest periods
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<br />Day 181
<br />405
<br />455
<br />475x3
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<br />10 ohs 95lbs
<br />10 chest to bar
<br />10 min amrap
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<br />Day 182
<br />315
<br />405
<br />455
<br />
<br />Day 183
<br />box squat
<br />455 10x2
<br />
<br />tabata
<br />box jump
<br />clap pushup
<br />ghd situp
<br />
<br />Day 184
<br />405
<br />455
<br />475x3
<br />
<br />1k row x 3, 3 min rest period
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<br />Day 185
<br />405
<br />455
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<br />futures method deadlift 10x2 @ 700lbs
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<br />Day 186
<br />315
<br />405
<br />455
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<br />Day 187
<br />405
<br />455
<br />475x3
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<br />25lb weighted strict pullups x5 sets
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<br />Day 188
<br />405
<br />455
<br />475x3
<br />
<br />150 kb swings at 2 pood
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<br />read about amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com1tag:blogger.com,1999:blog-8260171436910222425.post-83983531981090346942010-12-16T15:36:00.000-08:002010-12-16T16:08:23.878-08:00Moving to Boston<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_he_Ob7icl_M/TQqntSyNmqI/AAAAAAAAACc/wud0CHiqRm0/s1600/Dave%2Bphoto%2B3.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_he_Ob7icl_M/TQqntSyNmqI/AAAAAAAAACc/wud0CHiqRm0/s320/Dave%2Bphoto%2B3.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5551433887265954466" /></a><br /><br />My time out here in California has been amazing. I have had so many awesome experiences, made some amazing friends in this community, and worked with some of the best coaches in their respective fields. My road trip with CrossFit up the coast, hanging out with Castro, Coach B, Bmack, Tony Blauer, and coach Glassman, getting to CrossFit with Khalipa, Everett, Kris Clever, Rebecca Voight, and David Millar right in my backyard, and having some of the most beautiful scenery I have ever been around was a dream come true. But now, I must move on. I am taking a job in Boston running what could be one of the coolest most badass boxes in the world. As things finalize I will provide everyone with more details. But for the time being, I want to say goodbye and thank you to all of the awesome people I have had the privilege of sharing my experiences with. You all are in my heart and will continue to be a part of me as I head back home to the Northeast. Believe me its for the best, California is turning me into a hippy. Somedays I feel like the Big Lebowski out here. Plus Im tired of those drunken txts from Rob asking where I am. Hold on fellas cuz I'm coming home...and in the dead of winter. You can take the boy out the Northeast, but you can't take the Northeast out the boy!!! <br /><br />Day 169<br />5x3 Front Squat <br />315<br />405<br />455<br /><br />Day 170<br />315<br />405<br />455<br /><br />Lynne (5x max bw bench and pullups)<br /><br />Day 171<br />315<br />405 <br />455<br />475<br /><br />2k Row 6:24<br /><br />Day 172<br />315<br />405<br /><br />455<br />475x3<br /><br />Press 1 1 1 1 1<br />Push Press 3 3 3 3 3<br />Push Jerk 5 5 5 5<br /><br />Day 173<br />315<br />405 <br />455<br /><br />Day 174<br />10x2 Front squat 455<br /><br />10 min max ring dips<br /><br />Day 175<br />315<br />405 <br />455<br /><br />7k run<br /><br />Day 176<br />315<br />405 <br />455<br /><br />Ski Bear Mountain<br /><br />Day 177<br />10x2 backsquat 455+chains<br /><br />Day 178<br />315<br />405<br />455<br /><br />read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com3tag:blogger.com,1999:blog-8260171436910222425.post-40779865975976016162010-12-03T07:20:00.000-08:002010-12-03T07:56:12.471-08:00Can you gain while you loose?<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzfYGFTmigBBa4iCZWVVEGb0NnWoGPhzrXR-rgY-GUj_5SaulXwN93N09rTWRxW36erFajuKpQmKuVyjajKJQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />I am finally loosing weight! Must be these running and rowing metcons adding up. I"ve gone from 227lbs in this spring to 210lbs. Obviously diet plays a big role, but the biggest thing I have changed is demanding my body move for longer durations of time. The big fear most athletes have with loosing weight is loosing strength. This is a tricky subject and one that a lot of crossfitters ask me about. I have a couple strategies, the simplest being: lift heavy things... a lot! Your body will assume the needs you place upon it. So if you demand it to bear heavy loads daily, it will adapt to that. Secondly, separate your metcon from your strength. Studies done by William Kreamer and the University of Connecticut show that without a separation of a minimum of 4 hours strength gains will be hindered by aerobic work. This week was a retest week for me, kind of a comparison of where I am now versus when I started squatting. The highlight being a straight set of 10 reps at 455lbs unbroken, something I could not do weighing 17lbs more in June.<br /><br />Day 160<br />Box squat<br />405<br />455x5<br /><br />Day 161<br />Box Squat<br />405 <br />455x3<br /><br />10 pullups<br />10 boxjumps <br />10 rounds<br /><br />Day 162<br />Box Squat<br />405<br />455<br />475<br />500<br /><br />400m run<br />21 kb swing<br />12 pullups<br />3 rounds<br /><br />Day 163<br />Box Squat<br />405 <br />455 x 3<br /><br />7 Atlas stones to the shoulder (175)<br />800m run<br />4 rounds<br /><br />Day 164<br />405<br />455<br /><br />Day 165<br />Back Squat<br />405<br />455x10 reps!!<br /><br />500m row<br />7 thrusters 135lbs<br />5 rounds<br /><br />Day 166<br />Front squat<br />315<br />405<br />455<br /><br />2k row<br /><br />Day 167<br />Box squat<br />405<br />455<br />475<br />500<br />520<br /><br />50,40,30,20,10<br />Double unders<br />pushups<br /><br />Day 168<br />405<br />455<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com6tag:blogger.com,1999:blog-8260171436910222425.post-12053671790261892592010-11-21T15:55:00.000-08:002010-11-21T16:28:06.183-08:00America... F@!k Yeh!<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dy-H3FvimwSsbMVqAOpoWRzb4fUGkGptW4ksvDe78hDRsIk1kzOw8UUZEndSTW6Ysd8vOZO5a7e1haawuOF' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><br />We are doing a great job people. Our tee shirts are selling and I am blow away by your support. More and more people are reaching out to me via internet and travels, telling me their stories of how their lives have been effected by cancer and that our challenge means something special to them. It charges me up with fight to keep going...and I think about Amanda every time that I walk up to that bar.<br /><br />Day 151<br />315<br />405 <br />455<br /><br />Tabata box jumps, clapping pushups, single leg jumps off a box alternating each set<br /><br />Day 152<br />Front squat<br />315<br />405<br />455<br />475<br /><br />Hang power clean<br />245<br />265<br />285<br />295<br />305<br /><br />Day 153<br />315<br />405<br />455<br /><br />5 atlas stones to the shoulder<br />10 toes to bar<br /><br />Day 154<br />315<br />405<br />455<br /><br />Day 155<br />High Bar<br />315<br />405<br />455<br />475<br /><br />10 min aerodyne for calories<br /><br />Day 156<br />315<br />405<br />455 x3<br /><br />Floor press 9x3<br /><br />400m hill runs x4<br /><br />Day 157<br />315<br />405<br />455 x 3<br /><br />weighted pullups 5x3<br /><br />pullup ladder<br /><br />Day 158<br />315<br />405<br />455 x 3<br /><br />Day 159<br />Front squat<br />315<br />405 <br />455<br /><br />15 sumo dl high pull (75)<br />15 thruster (75)<br />5 rounds<br /><br />read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com3tag:blogger.com,1999:blog-8260171436910222425.post-6057392644488491682010-11-11T18:58:00.000-08:002010-11-11T21:30:22.057-08:00Drive<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_he_Ob7icl_M/TNytiVhjzeI/AAAAAAAAACU/dyYMfI31C-U/s1600/Dave%2Bphoto%2B4.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 213px; height: 320px;" src="http://3.bp.blogspot.com/_he_Ob7icl_M/TNytiVhjzeI/AAAAAAAAACU/dyYMfI31C-U/s320/Dave%2Bphoto%2B4.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5538492447163928034" /></a><br /><br />Good, better, best. Never let it rest. Until your good is better and your better is best.<br />Tim Duncan<br /><br />Day 133<br />315<br />455<br /><br />5k run<br /><br />Day 134<br />315<br />405 <br />455<br />475<br /><br />30 kb swing<br />25 wall ball<br />20 pullups<br /><br />8:15<br /><br />Day 135<br />315<br />405<br />455<br /><br />sandbag run 400<br />30 pushups<br />50 airsquats<br /><br />3 rounds<br /><br />Day 136<br />315<br />405 <br />455<br /><br />Day 137<br /><br />Concentric Squats<br />Back: 450, 500, 550<br />Zuercher: 405, 455, 475<br />ohs: 300, 340, 360<br /><br />Day 138<br />315<br />405<br />455<br /><br />15 rope climb<br />50 wall ball<br />30 kb swing<br />100ft sled push<br />400m run<br /><br />2 rounds<br /><br />Day 139<br />315<br />405<br />475<br /><br />5 tire flips<br />10 slamball (50)<br /><br />Day 140<br />Front squat<br />315<br />405<br />455<br /><br />Row for lowest split x 5<br />1;11, 1;10, 1;11, 1;12, 1,12<br /><br />Day 141<br />315<br />405<br />455<br /><br />Day 142<br />315<br />405<br />455<br /><br />Sled drag 100 feet<br />20 ring dips<br /><br />3 rounds<br /><br />Day 142<br />315<br />405<br />455<br /><br />Flight simulator du's<br /><br />5 stones to the shoulder<br />400m run<br /><br />3 rounds<br /><br />Day 145<br />315<br />405<br />455<br /><br />row 5k<br /><br />Day 146<br />315<br />405<br />455<br /><br />75 power snatch at 75 lbs<br /><br />Day 147<br />315<br />405 <br />455<br /><br />bench press 3x5<br /><br />Day 148<br />315<br />405<br />455<br />475<br /><br />10 min aerodyne fopr calories<br /><br />Day 149<br />315<br />405<br />455<br /><br />Day 150<br />315<br />405<br />455<br /><br />400m woodway treadmill run<br />15 ohs (95)<br />x5 rounds<br /><br />Read about Amanda at www.amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com3tag:blogger.com,1999:blog-8260171436910222425.post-14514713431172938312010-10-12T17:13:00.000-07:002010-11-02T18:14:44.424-07:00Inspiration...tee shirts are in and my eyes are on the finish line!Sometimes you feel a lull in your training...an empty feeling of "why am I doing this?" passes through your mind. If you can get past this, trust in yourself and keep going, I gaurantee something will pop up and put the wind back in your sails. This post is about inspiration. Messages like this inspire me...now I have more to be hopeful for...our tee shirts are in! You can now get involved in this fundraiser to honor Amanda and join the fight against cancer. 100% of the proceeds are going to skin cancer research in her name. The link is on the left. <br /><br />Snider said...<br />"Hey Dave,<br /><br />I just wanted to drop a line. I found your blog and saw it was dedicated to Amanda Miller and I continued to read. I became friends with Amanda shortly after she came to Crossfit Ventura and she was a great person and a good friend. I just wanted to say that as a friend of Amanda, I think that your blog truly inspirational. Thank you for raising awareness and keeping the memory of Amanda alive." <br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dwe9K-K3SUASEJ5c5zvzyfhawYvVQXyyJpMqtPS2nmtc_rNSEMHjFZBeESDdUjyPIiBZGHPJe5g3jbCzDpPUg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br />Day 125<br />315<br />405<br />455<br /><br />5 160lbs atlas stones to the shoulder<br />20 toes to bar<br />10 min amrap<br /><br />Day 126<br />315<br />405<br />455<br /><br />CrossFit Total<br />Backsquat 550<br />Press 215<br />Deadlift 635<br /><br />total 1400lbs at BW of 210<br /><br />Day 127<br />315<br />455<br /><br />Day 128<br />315<br />405<br />455<br /><br />Sled push 100 ft<br />Single arm Farmers walk at 185 lbs 100ft <br />15 pullups<br /><br />7 min for rounds: 3 rounds<br /><br />Day 129<br />315<br />405<br />455<br /><br />30x 225lbs backsquat for time: 45 sec<br /><br />Day 130<br />315<br />455<br /><br />20 cal on rower<br />50 DU<br />20 30" box jump<br />20 135lb bench press<br />3 15ft rope climbs<br />run to the top of the mountain<br /><br />Time: suckfest<br /><br />Day 131<br />405<br />455<br /><br />25 burpees<br />20 88lb kb snatch<br />sled drag 200 feet<br /><br />Day 132<br />315<br />405<br />455<br /><br />Sled push 70 feet<br />20 wall ball at 15 foot target<br />15 ring dips<br />15 ctb<br /><br />Read about Amanda at amandaredmiller.blogspot.com<br /><br />10 min amrapDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com2tag:blogger.com,1999:blog-8260171436910222425.post-37373049621685049052010-10-06T13:35:00.000-07:002010-10-06T18:46:16.772-07:00Preparing for Tahoe<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_he_Ob7icl_M/TK0mIvcKezI/AAAAAAAAACM/7-NcehwlIFQ/s1600/xxxl+challenge.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 320px; height: 239px;" src="http://4.bp.blogspot.com/_he_Ob7icl_M/TK0mIvcKezI/AAAAAAAAACM/7-NcehwlIFQ/s320/xxxl+challenge.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5525114249468869426" /></a><br />On October 18th 2010 an epic battle will take place in Lake Tahoe, Ca. Team Again Faster will be going head to head with team Rogue in a clash of the titans. This is gonna be like the Auotobots vs. the Decepticons and I, Optimus Prime, will be battling against Megatron, Rob Orlando. Heather Bergeron, Star-Dust, will take on Kristin Clever, Iron-hide. James Hobart does not have a name yet but I am leaning towards Bumble Bee.<br /><br /><br />Day 116<br />315<br />405 <br />475<br /><br />Day 117<br />315<br />405<br />455<br /><br />Tabata Double Unders<br />Ring Work<br /><br />Day 118<br />315<br />455<br /><br />Snatch <br />177<br />199<br />210<br />220<br /><br />Hill Sprints<br />200m x 4<br /><br />Day 119<br />315<br />405<br />455<br /><br />run 1 mile 6:07<br />row 1k 3:10<br /><br />Day 120<br />315<br />455<br /><br />Isabelle 1:06<br /><br />Day 121<br />315<br />455<br />475<br /><br />Day 122<br />315<br />455<br /><br />Snatch 225lbs<br />Clean and Jerk 250<br /><br />6 squat cleans 125<br />12 pullups<br />24 Double Unders <br /><br />5+3 rounds<br /><br />Day 123<br />315<br />455<br /><br />Day 124<br />Speed Squats<br />405<br />455<br /><br />tabata atlas stones/ pullups<br />3/8<br /><br />2.5k Hill run<br /><br />Read about amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com3tag:blogger.com,1999:blog-8260171436910222425.post-85075237919582275482010-09-26T18:09:00.000-07:002010-09-28T10:09:40.834-07:00Colorado Here I Come<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dzaei6Hdti20wmhww7UBy5wp89kQ_B14QZpgRSI_dyPXjxnKK76QshZnJ67Hm8gO2Rs5xmiNCdLB57zP0duzQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br />The USAW/CrossFit Oly meet is this weekend in Colorado Springs. I have been preparing for a while, working a lot with coach Burgener up here in Bonsall. I go to coach B's house, its only about 30 min away from here. I was nervous the first time I worked with him. He has an enormous presence and I love the level of focus and intensity that he is able to bring out of me. It has been a privilege the way I was welcomed in his home, treated like family, and a gift to encounter such a good coach and friend. He likes to remind me that the weight I squat everyday (450 and more) is what his son Casey can snatch.<br /><br />Day 109<br />315<br />415<br />455<br /><br />Day 110<br />315<br />415<br />455<br /><br />Snatch Balance<br />225<br />255<br />275<br />295<br />305<br />315<br />330<br /><br />Day 111<br />315<br />405<br />455<br />475 x3<br /><br />Row 2k 6:28<br /><br />Day 112<br />315<br />405<br />455<br />475x3<br /><br />Snatch<br />177<br />199<br />221<br /><br />Day 113<br />315<br />405<br />455<br /><br />1 mile hill run<br /><br />Day 114<br />315<br />406<br />460<br /><br />Day 115<br />405<br />455<br />475<br /><br />Row for max split/ 1min rest x5<br />1:12<br />1:10<br />1:09<br />1:10<br />1:11<br /><br />Read about Amanda at amandaredmiller.blogspot.com<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz2pQEB4_Ts3pM-_WY97NJ03dmqTXJWrH7ha52V_f6cxqREnbPP868cvSDEXbftH1zgBTt9S7EiAY6fsyafOg' class='b-hbp-video b-uploaded' frameborder='0'></iframe><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dywpaxVPUJi3cBYzgXrMZ9_HKROLwmWxPAPe4GgdKtWAt03NwvxesR0doDM_peurGk_m7KR-39UV0VBsjzrPw' class='b-hbp-video b-uploaded' frameborder='0'></iframe>Dave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com3tag:blogger.com,1999:blog-8260171436910222425.post-9979322464852062762010-09-19T22:29:00.000-07:002010-09-20T00:47:45.047-07:00I Am In Solana Beach, Ca. And I Will Coach You Some CrossFit For FREE!!!I just moved to North County of San Diego. I moved in with my lovely girlfriend Glory, and I am opening a new Crossfit box...CrossFit Solana Beach. It's a dream come true to be out here. Cali is paridise and I am getting a chance to do what I love, coach crossfit and travel around on the HQ staff....and squat everyday. I am getting it all kicked off by offering free crossfit classes at my box to anyone who is interested in learning how to throw it around!<br />Check us on Facebook at Crossfit Solana Beach<br />Also http://crossfitsolanabeach.wordpress.com for more info or email:<br />info@spartantrainingnyc.com<br /><br />Day 99<br />315<br />455<br /><br />Day 100<br />315<br />405<br />455<br /><br />Oly work with coach B<br />Jerk footwork x 100 reps<br />5x3 Jerk at 255<br /><br />Day 101<br />315<br />405<br />455<br />475<br /><br />5 kb snatch (2 pood)<br />5 stones to the shoulder 175<br />Run across river<br />15 burpees<br /><br />5 rounds<br /><br />10:02<br /><br />Day 102<br />Front squat<br />315<br />405<br />455<br /><br />15 snatch (135) rest 2 min<br />X 3 rounds for slowest round:<br /><br />31 sec<br /><br />Day 103<br />315<br />455<br /><br />Jerk from behind the neck<br />255<br />275<br />295<br />315<br />335<br />347<br /><br />1 mile run 6:07<br /><br />Day 104<br />315<br />405<br />455x3<br /><br />Tabata box jumps<br />Tabata pushups<br /><br />Day 105<br />315<br />405<br />455<br /><br />Day 106<br />315<br />455<br />475x3<br /><br />Then max wall ball reps with 30lb med ball unbroken<br />50 reps<br /><br />Day 107<br />315 <br />455<br /><br />Deadlift 3x5 (585)<br />hspu max reps x5 <br />21<br />18<br />15<br />10<br />10<br /><br />Day 108<br />315<br />455<br />475<br /><br />1k row 2:59<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com5tag:blogger.com,1999:blog-8260171436910222425.post-58574746348390497112010-09-10T09:50:00.000-07:002010-09-12T17:27:51.505-07:00How I defeated Rob Orlando this week and why it may or may not effect him for the rest of his lifeThis week was awesome! I was on a road trip training montage up the California coast with Rob Orlando, David Millar, Dave Castro and master producer Sevan as we stopped and had throw downs with monsters such as Kristin Clever, Jason Khalipa Joey Warren, JC Nessa, and Bill "that guys pretty good" Grundler. We hit over 10 workouts in 4 days including a killer met con at the ufc's famous trainer, John Hakkleman's house, and even tossed it around in the ring with some of his fighters. We had a nice blend of workouts ranging from bar muscle ups to 185 lb snatches for reps. We ran the great hill in aromas with sandbags, 2 rep max ohs, 500lb wheelbarrow uphill races, 110 lb d-ball throws for 100 yards, and a killer east coast vs. West coast team chipper at the end. And by the way also back squatting every day. Of the 10 workouts I had 3 first place finishes and 3 last place finishes...so if we are going by victories alone, I took the crown on this trip. Unfortunately Crossfit isn't about being dominant in some things and average in others, but performing very good at everything. So by that standard I would have to give the crown to Rob, but I just like antagonizing him. This trip was unbelievable, with some sick workout times and people ripping through workouts, finishing within inches of each other. All and all a great workout adventure and bonding experience with the bros.<br /><br />Day 95<br />185 lb snatch x5<br />185 lb walking lunge 10 steps<br />3 rounds<br />Then 20 burpees with a touch<br /><br />6:22 <br /><br />Backsquats<br />315<br />455<br /><br />Day 96<br />225 backsquats 20 reps<br />5 rope climbs<br />30 box jumps<br />1k row<br />20 tire flip jumps<br /><br />7:30<br /><br />Metcon 2<br />2 pod swing x20<br />50 du<br />Dolly walk 70 ft<br />20 bodyweight jerks<br />Bearcrawl 70 ft<br /><br />315<br />455<br /><br />Metcon 3<br />9,15,21<br />135 snatch<br />40" box jump<br /><br />7:30<br /><br />Metcon 4<br />205 power clean<br />100 meter sprint<br />6 rounds every 1:30<br /><br />Day 97<br />315<br />455<br /><br />Uphill 500lb wheelbarrow 100 yards<br />100 du<br />100 sledge hammer hits with 40 lb hammer<br />110 lb d-ball uphill throw 100 yards<br /><br />Metcon 2 <br />Fight ufc fighters<br /><br />Metcon 3 <br />20 ghd wall balls<br />30 pushup<br />40 barbell ohs<br />50 pull ups<br /><br />6:20<br /><br />Day 98<br /><br />400 meter sandbag run<br />10 mu<br />400 meter run<br /><br />Test 2<br />2 rep max ohs<br />315 lbs<br /><br />Team chipper<br />2 man team does<br />20 power clean<br />40 burpees<br />20 thrusters 155lbs<br />40 box jump<br />20 hspu<br />40 wall ball<br /><br />Backsquats <br />315<br />455<br /><br />Read about Amanda at Amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com8tag:blogger.com,1999:blog-8260171436910222425.post-675324396652303832010-09-05T16:01:00.000-07:002010-09-06T19:58:42.670-07:00Post workout recovery part 1 ( Protein drinks)Hydrolyzed whey protein is a top seller these days. Many people purchase it because it is the new protein supplement on the market and then there are those who purchase it for specific purposes. For the sake of this conversation we will discuss it on the grounds of post workout nutrition. This may confuse certain people when they see a variety of adjectives in front of the word protein (ie. Weight gainer, meal replacement and recovery) As such, it becomes important to understand and describe the various differences between proteins before making the requisite purchase. <br /><br />A Brief Word on Protein <br /><br />Contrary to popular belief, not all whey protein is identical. In fact, not all protein is identical as there is also soy protein in addition to the milk derivatives whey and casein. The reason for such a lack of understanding of the variety and complexity of protein is that most people understand protein in its natural state. That is, they realize beef, chicken, beans, etc all are proteins and deliver the requisite proteins the body needs. People often do not realize that different types of protein supplements have different processes within the human body. Hydrolyzed whey protein provides one such unique purpose and process. <br /><br />What is Hydrolyzed whey protein? <br /><br />Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segmented peptides. This makes hydrolyzed whey a very quick digesting protein that gets into the system quicker than other proteins (ideal for post workout nutrition). It also limits the chance for allergic reaction. Hence, the reason it is used in medical and infant products. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well<br /> <br />Not all proteins are not created equal. I have had a good experience since I started using hydrolyzed whey as a post workout recovery drink. First of all, I can handle taking it. Often times I feel nauseous after a workout making real food, not a good option as my appetite is gone. I have tried the milk or chocolate milk thing but it almost always fucked with my gastrointestinal system. I use progenex recovery mix and I recommend it highly. Since I started taking it last spring my strength numbers have all gone up and I feel pretty good as well. My deadlift went up from 610-680lbs, squat went up from 475-550lbs, and my overhead went from 285-340lbs all while maintaining 2:30 fran time. I started using the stuff because the company was supplying Rob Orlando and I free bags and let's be honest, I would rather not pay. That aside, I have not come across a protein that I have had better results with, and if I do...I would definitely recommend it to you.<br /><br />Day 90<br />315<br />405<br />455<br /><br />Day 91<br />315<br />405<br />455<br /><br />Muscle snatch<br />135<br />155<br />175<br />195<br /><br />Hang power snatch<br />175<br />195<br />205<br />215<br /><br />Day 92<br />315<br />405<br />455<br />475<br /><br />Linda: 24 min<br /><br />1.5 mile hill jog: puke<br /><br />Day 93<br />315<br />405<br />455<br /><br />Day 94<br />315<br />405<br />455<br /><br />Ohsx3<br />255<br />275<br />295<br />315<br />335<br /><br />Read about amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com10tag:blogger.com,1999:blog-8260171436910222425.post-20359369202816688172010-09-01T18:44:00.000-07:002010-09-01T19:23:33.489-07:00Kenetic Chain part 4: Strengthening the Mid-Line Through the Strongman Yoke-WalkMidline stability is a common theme taught in crossfit. Simply put it refers to a fixed and braced position of a nuetral spine wedded to the pelvis. If you stand up straight and put one finger on the sternum and another on the top of the pelvic bone, this distance would represent your midline stability. If the distance between those two points changes at any time while moving, you have compromised your midline stability. Midline stability and bracing the spine are things we do during almost all activities that move a large load, a long distance quickly. (See kenetic chain part 1 for why.) <br /><br />The yoke is a fairly simple implement that involves a long straight base that is loaded in front and behind the lifter with a large thick crossbar that is picked up out of the quarter squat. Picture a loaded barbell welded to the wrack with an even load infront and behind the bar. A makeshift (chain yoke) model can be made with 4' chains hooked on to the ends of the bar, with the weight hanging at the botton of the chains. The weight is picked up out of the quarter squat and carried for a distance. <br /> <br />Why is the yoke king when it comes to training the midline? The word yoke refers to the area of the body around the rear delts and lower traps. This is where the weight baring occurs during a yoke carry. You will not find another implement that can load and apply force through the axial skeleton more than the yoke. A 400lb male back squatter can typically carry a 600-700lb yoke. The skeleton operates at it's strongest through neutral joint positions. The yoke requires very little flexion or extension of at any joints. You are merely performing a very hard isometric hold at the core while allowing your feet to move in quick little steps underneath you. It is an unbelievable tool when it comes to bracing the spine. <br /><br />The opportunity to load that skeleton with that much weight is a huge stimulus for core strength, which is the limiting factor for most lifts ie. People that can leg press 800 lbs and back squat 225lb. The weak link in the chain is the core. The lower body can produce far more force than the axial skeleton can translate. The body will only produce as much force as can safely be translated. It is part of our brains involuntary survival mechanism. Training this weak link has transferability to all activities of power.<br /><br />For these reasons the yoke is a good tool to warm up with prior to any heavy days or days with a concentration on the midline. By waking up and getting a huge motor unit recruitment around the core, you can develop the kinesthetic awareness to engage the supporting musculature in bracing the spine during more dynamic movements of lesser load.<br /><br />Here are some examples of programming ideas:<br /><br />Coupling prior to strength work:<br />Yoke carry to max weight 50'. <br />Backsquats 5x3<br /><br />Yoke workouts with metabolic responses and midline concentration:<br />Knees to elbows/ttb x15<br />Yoke carry 100'<br />Ghd back extension x20<br />10 min amrap<br /><br />Yoke carry 50'<br />Deadlift x 10<br />Weighted Ghd sit-up x10<br />5 rounds for time<br /><br />Chipper:<br />yoke carry<br />Tire flip<br />Farmers<br />Sledge<br />Keg lift<br /><br />1 min on 1 min off x3 rounds <br /><br />Day 83<br />315<br />405x3<br />460x3<br />480x3<br />500x3<br /><br />Front squat 125lbs x10<br />30" box jump x 10<br />pullups x10<br />10 min amrap<br /><br />6+1rep rounds<br /><br />Day 84<br />315<br />405<br />455<br /><br />hspu work<br /><br />Day 85<br />Front squat<br />315<br />405<br />455<br /> <br />Split Jerk<br />225<br />245<br />265<br />285<br />300<br />315<br />330<br />340<br /><br />tabata pushups: 18<br /><br />Day 86<br />315<br />405<br />455x3<br /><br />Hang Muscle Snatch<br />135<br />155<br />177<br />199<br /><br />Hang Power Snatch<br />177<br />199<br />215<br />220<br /><br />10 ttb<br />20 back extension<br />50 DU<br /><br />5 Rounds for time<br /><br />Day 87<br />315<br />405<br />455<br /><br />4x 400 repaeat<br />1:12<br />1:10<br />1:14<br />1:11<br /><br />Day 88<br />315<br />405<br />455<br />475<br /><br /><br />Day 89<br />315<br />405<br />455<br /><br />Death by snatch 95:<br />13+6 reps rounds <br /><br />Read about Amanda at amandaredmiller.blogspot.com<br /><br /> <br /><br /> Dave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com0tag:blogger.com,1999:blog-8260171436910222425.post-82741793270034065302010-08-25T14:23:00.001-07:002010-08-27T18:42:24.178-07:00Training the kinetic chain part 3: Lift awkward objectsThis article will be the one that most people will have contention with. All of the technique gurus will make the argument about injury and performance and motor recruitment patterns and they are right however, lifting awkward objects is king when it comes to brute core strength and a necessary supplement to developing real world strength in conjunction with the traditional barbell lifts. Training proper technique with barbells develops the kinesthetic awareness for the two most important absolutes of lifting: midline stability and posterior chain engagement. A fixed and supported spinal position wedded to the pelvis allows for an efficient transfer of power along with the engagement of the most powerful primary movers in the body is a formula for success when it comes to throwing around weight. Once these concepts have been mastered with a barbell it is time to put them to the test. Remember most acts of athleticism in sports and in life do not involve a barbell therefore the more diverse you can make your lifting implements, the fitter you will become. Some common awkward objects used in training are atlas stones, sandbags, kegs, tires and logs. <br /> Here is why these objects have a tremendous training effect on the core. With the majority of traditional barbell movements the bar is supported over the mid foot, in the frontal plane with half of the lifters mass in front and behind the bar. This is the safest most efficient way to lift and the barbell is an ideal implement for that. Awkward object often have to be held ahead of the frontal plane due to the fact that they are larger and there is not enough room between the body and the mid foot. With the weight pulling slightly in front the spine is highly loaded and grabbing like hell to maintain a fixed position. Again the same concept (midline and pce) are being trained, but the positioning is not ideal. It is f-ing hard and once you train with these things and go back to a barbell it will seem easier. Conversely pressing awkward objects overhead holds the same challenges. Often times in an effort to bring the object over the mid foot while in the racked shoulder position, the lifter must lean back and tighten the rectus abdominus, transverse abdominus and internal obliques on the anterior side of the body to create a stable midline in another compromised position. "We tend to fail at the margins of our experience." Training with perfect mechanics is great but how many times do you see a wrestler throw with an erect spine, a fireman lift a victim, or mother pick up a baby off the floor for <br />that matter. If you want to be athletic you must prepare athletically to a diverse and unpredictable world.<br /><br />"Fate rarely calls upon us at a moment of our choosing." -Optimus Prime<br /><br />Day 76<br />315<br />405<br />455<br />475<br /><br />Day 77<br />315<br />455<br /><br />400m<br />75 du<br />50 ghd back x<br /><br />3 rounds: 13:44<br /><br />Day 78<br />315<br />405<br />455<br />475<br />500<br /><br />Tabata pull ups <br />8 low<br /><br />Day 79<br />315<br />405<br />455<br /><br />Ring work<br /><br />Day 80<br />315<br />455<br />475<br /><br />Day 81<br />Front <br />315<br />405 <br />455<br />475<br /><br />High hang pc<br />225<br />245<br />265<br />275<br /><br />Day 82<br />315<br />455<br /><br />100 burpees 5:04<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com6tag:blogger.com,1999:blog-8260171436910222425.post-20500843524016278522010-08-15T12:33:00.000-07:002010-08-15T13:25:46.488-07:00Kinetic Chain Part 2: The Valsalva Maneuver - A Side Effect of Sitting on the ToiletCreating inter-abdominal pressure is a key component of holding a rigid fixed position of the spine while lifting loads. The Valsalva maneuver is an essential breathing technique when lifting heavy. Here is a brief overview of what the Valsalva maneuver is:<br /> <br />The Valsalva Maneuver is any attempt to exhale with the mouth and nose closed. Named after the Italian physician and anatomist, Antonio Maria Valsalva (1666-1723), it is also known as Valsalva's Test and Valsalva's Method.<br /><br />The maneuver is commonly used during some activities:<br /><br /> * Straining to have a bowel movement<br /><br /> * Blowing a stuffy nose<br /><br /> * Certain medical tests or exams<br /><br /> * As a pressure equalization technique by scuba divers, sky divers and airplane passengers<br /><br />The effect is a drastic increase in the pressure within the thoracic cavity. The Valsalva maneuver is performed by forcible exhalation against a closed airway, usually done by closing one's mouth and pinching one's nose shut. A modified version is done by expiring against a closed glottis.<br /><br /><br /><br />Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.<br /><br /><br />Day 70<br />315<br />405<br />455<br /><br />10 rounds of 10 thruster(95)/ 10 ring pushups:<br />9:56<br /><br />Day 71<br />Front Squat<br />315<br />405<br />455<br />475<br /><br />Push Jerk<br />255<br />275<br />295<br />315<br />325<br />340<br /><br />Day 72<br />315<br />405<br />455<br /><br />weighted pullups<br />125<br />135<br />150<br />155<br />160<br />165<br /><br />Day 73<br />315<br />405<br />455<br /><br />Day 74<br />315<br />405<br />455<br /><br />Rope climb x2<br />10 clap pushups<br />10 hang power cleans 155<br />10 wall ball<br />10 cal on row<br /> <br />20 min for rounds: 5 rounds<br /><br />Day 75<br />315<br />405<br />455<br /><br />Box jumps for height<br />36"<br />44"<br />52"<br />60"<br />64"<br /><br />Read about Amanda at amandaredmiller.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com4tag:blogger.com,1999:blog-8260171436910222425.post-51126625095425786292010-08-08T11:09:00.000-07:002010-08-08T12:46:03.404-07:00Development of Your Kinetic Chain Part 1Many people talk about training "the core" as if it is some ancillary supplement to your "meat and potatoes" training. Those of us who understand anatomy of functional movement recognize that everything is core. Moving large loads, long distances quickly requires multi- joint, proximal to distal motor recruitment patterns. Power generated from the center is translated outward to produce movement. It is called our kinetic chain, and the stronger your chain, the greater your ability to create power. I like to use this comparison to illustrate this. Picture a tennis racket. You swing the racket and force is translated through the handle, up a light and rigid graphite shaft and finally accelerates the head with a big whoosh! Now picture that same swing except the shaft of the racket is made of a wet sponge and not rigid graphite. Did you loose the whoosh? You betcha! Do you think the ball you hit was gonna go very far?...Hell no! Why?...Because all the force you created was absorbed and not translated. So what's the point? The core is not something..it is everything with regard to your training and ability to perform athletically. During this series of lectures I will discuss ways to turn your core into that light rigid shaft.<br /><br /><br /> Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.<br /><br />"Character is, for the most part,<br />simply habit become fixed."<br />C. H. Parkhurst<br /><br /><br /><br />Day 65<br /><br />315<br />405<br />455<br />475<br /> <br />High Hang Squat Clean<br />135<br />185<br />225<br />255<br />265<br /><br />Day 66<br />315<br />405<br />455<br /><br />5x 200m shuttle run (15 sec rest)<br /><br />Day 67<br />Front squat<br />315<br />405<br />455<br /><br />Day 68<br />315<br />405 <br />455<br /><br />1 mile run 6:15<br /><br />Day 69<br />315<br />405<br />455<br /><br />Snatch balance<br />135<br />185<br />235<br />265<br />295<br /><br />Hang Power Snatch<br />135<br />155<br />177<br />199<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com2tag:blogger.com,1999:blog-8260171436910222425.post-8284452665685668002010-08-02T18:35:00.000-07:002010-08-08T12:47:10.301-07:00Tee Shirts are Coming!Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.<br /><br />Day 62<br /><br />Front squat <br />315 <br />405<br />455<br />475<br /><br />5 squat clean thruster/10 chest to bar<br />5 rounds for time: 3:59<br /><br />Day 63<br />315<br />405 <br />455<br /><br />1k row 2:57<br /><br />Day 64<br />315<br />405<br />455<br /><br />Hang Power Clean<br />265 <br />285<br />295<br /><br />"When you feel like giving up, remember why you held on for so long in the first place."<br /><br />Read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com2tag:blogger.com,1999:blog-8260171436910222425.post-48818814089428802472010-07-30T15:38:00.000-07:002010-07-30T15:50:43.753-07:00MotivationHere are a few quotes I enjoy thinking about every day. I think I will put a few these next couple weeks:<br /><br />"God ever works with those who work with will."<br />-Aeschylus<br /><br />"The fact is, that to do anything in the world worth doing, we must not stand back shivering and thinking of the cold and danger, but jump in and scramble through as well as we can."<br />-Robert Cushing<br /><br />Day 60<br /><br />Front squat<br />315<br />405 <br />455<br /><br />Isabel as rx'd : 56 seconds (pr)<br /><br />Day 61<br />315<br />405<br />455<br /><br />400m/ 12 burpees x4: 8:55<br /><br /><br />"If you're going through hell, keep going." ~Winston ChurchillDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com0tag:blogger.com,1999:blog-8260171436910222425.post-54448033888132900112010-07-27T13:43:00.000-07:002010-07-27T13:50:43.078-07:00Hydration"The greatest anabolic is water...anyone who tells you different is dehydrated."<br />-Me<br /><br />Day 56<br />315<br />405 <br />455<br /><br />bench press<br />325x3<br />355x2<br />375x1<br /><br />3 set of max hspu<br />20<br />16<br />10<br /><br />Day 57<br />315<br />405 <br />455<br /><br />4x400m run<br /><br />Day 58<br />front squat<br />315<br />405<br />455<br /><br />177lb Isabel 3:40<br /><br />Day 59<br />315<br />405<br />455<br /><br />100 burpees for time: 5:04Dave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com1tag:blogger.com,1999:blog-8260171436910222425.post-13646650599175899592010-07-24T20:43:00.000-07:002010-07-24T21:01:17.642-07:00Mobility and RecoveryI thought you might be interested to see some of the mobility and recovery resources I try to use on the regular to stay healthy. For me, my main areas of tightness and discomfort are my hip flexors and quadratis lumborum (not sure if I spelled that right). My back is really dense, and with density comes tightness and adhesions. I try to devote alot of time to keeping a more flexible posterior. Here are some of the things I do:<br /><br />-ART Chiropractic, Acupuncture e-stim, and graston in the hip flexors and back.<br /><br />-Trigger point ball rolling on both sides of the spine<br /><br />-Foam rolling the IT band, quads, and shins<br /><br />-Heavy static yoga plow, sampson stretch, and pyraformas stretch<br /><br />-Pool recovery sessions<br /><br />Day 52<br /><br />Front squat:<br />315<br />405<br />455<br />475<br />500!! (pr)<br /><br />200 pullups for time:<br />13:25<br /><br />Day 53<br />315 <br />405 <br />455<br /><br />30 mu for time:<br />6:15<br /><br />Day 54<br />315<br />405<br />455<br /> <br />400m sled drag (130 lbs): 5:39 <br /><br />Day 55<br /><br />315<br />405 <br />455<br /><br />death by 10 meters:<br />17 rounds<br /><br />read about Amanda at amandaredmiller.blogspot.comDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com0tag:blogger.com,1999:blog-8260171436910222425.post-11415001485076715612010-07-19T18:39:00.000-07:002010-07-19T19:05:59.719-07:00What a Games!Sorry I've been away for a while. My last post was a week ago. I have been traveling off in California for the CrossFit Games. Guess what those guys are fit! I don't know how I would have done if I was competing. Not enough heavy stuff to give a guy like me an advantage over those gymnasty Crossfiters. We saw some high degrees of difficulty with movements such as pistols, ring hspu, muscle ups, and rope climbs. Things that when I see in my workout I say: "Yeh..I think I'm gonna squat." Funny how we love doing the things we are good at and avoid our weaker movements and skills. This is exactly what I will need to work on this next year. A good way to roadmap your programming may be to make every workout one that you do not exactly like. I think the point to to not spend so much time in "The Wheelhouse" or maybe make the wheelhouse bigger...or destroy the wheelhouse altogether.<br /><br />Day 45<br />315<br />405<br />455<br />475<br /><br />1 mile run 6:21<br /><br />Day 46<br />315 <br />405<br />455<br /><br />Day 47<br />315<br />405<br />455<br /><br />log clean n jerk 1rm 265lbs<br />100 log press for time at 165lbs 7:48<br /><br />Day 48<br />315<br />405<br />455<br /><br />Day 49<br />315<br />405<br />455<br /><br />Day 50<br />315<br />405<br />455<br /><br />Day 51<br />315<br />405<br />455<br /><br />run 800<br />50 burpees<br />run 800<br />100 situps<br />run 800<br />200 pushups<br />run 800<br />300 air squat<br /><br />31:17<br /><br />read about Amanda at amandaredmiller.blogspot.com<br /><br /><br />Thanks to Dave Castro and CrossFit for this awesome tribute <br />http://media.crossfit.com/cf-video/AmandaMillerTribute2010Games.wmvDave Lipsonhttp://www.blogger.com/profile/01744961307917298291noreply@blogger.com0