1/31/08

Warm up!


Main Set
L3:
reps 21, 15, 9
Bear complex
Jump rope double unders

L2:
reps 15, 9, 3
Bear complex
Jump rope double unders


L1:
Reps 6, 3, 1
Bear complex
Jump rope double unders



Santino at the mid point of a horizontal Muscle up

Happy Training
Rayne

1/30/08

Warm up!

Main Set

"10 is the magic number" Go Hard from begining to end

L3: 10 rounds of:

-10 push ups

-10 air squats

-10 pull ups

-10 air squats

L2:

6 rounds of:

-10 push ups
-10 air squats
-10 pull ups
-10 air squats

L1:

2 rounds of:

-10 push ups
-10 air squats
-10 pull ups
-10 air squats

Mike, reflecting on the beauty and simplicity of the bent knee sit up.

Happy Training

Rayne

1/29/08

Get a good warm up of your choice.

Main set

L3:

three rounds of a ladder 1-10-1

Goblet squat w/ overhead press

L2:

Two rounds of a ladder 1-10-1
Goblet squat w/ overhead press

L1:

one ladder 1-10-1
Goblet squat w/ overhead press

Bottom of a horizontal muscle up

Happy Training

Rayne

1/28/08

Unable to post for the last couple of days, sorry. I imagine you found some good training to keep you busy!

Today is a Rest Day!


See Mike train...or not!



Happy Rest Day
Rayne

1/25/08

Get a good warm up

Main Set
L3:Tabata (20 secs hard work: 10 secs rest for 8 rounds = 4min)
-box jumps
-jumping pull ups
-sit ups
-kb swings

L2:Tabata
-box jumps
-kb swings

L1: Tabata (alternating excercises on each work interval)
- kb swing
- air squats



Happy Training
Rayne

1/24/08

Rest Day


Paul at the top of his Turkish get up.

Happy Rest Day
Rayne

1/23/08

L3:

Complete as many rounds as possible in 20 min

6 horizontal muscle ups

12 turkish get ups

24 walking lunges w/ dumbells

L2:

Complete as many rounds as possible in 15 min

6pullups & push ups

12 turkish get ups

24 walking lunges w/ dumbells

L1:

Complete as many rounds as possible in 10 min

3 pullups & push ups

6 turkish get ups

12 walking lunges

Happy Training

Rayne

1/22/08

L3: 39 special

reps: 17, 12, 7, 3

-8 count body builders

-Over Head Squats (w/your choice of weight)

L2:

reps 15, 10, 5, 2

-8 count body builders
-Over Head Squats (w/your choice of weight)

L1:

reps: 10, 5, 2

-8 count body builders
-Over Head Squats (w/your choice of weight)

8 count body builders: start in a standing position, squat down placing hands on the floor next to your feet thrust legs out into the push up postion. Open and close legs as in a jumping jack then execute one push up. lastly you tuck into a squat and stand up. that is 1, 8 count body builder.

Happy Training

Rayne

1/21/08

Warm up your choice

Main Set

L3:

10 Hand stand push ups (no HSPUs then hold for 30 secs or as long as possible)

50 Box Jumps

100 Push ups

150 Sit ups

200 Air squat

L2:

5 Hand stands (hold for 30 secs or as long as possible)

30 Box Jumps

75 push ups

100 sit ups

150 air squats

L1:

10 shoulder presses

20 box jumps

30 push ups

50 sit ups

75 air squats

Happy Training

Rayne

1/20/08

Rest Day


Summit of Ryan Mtn in Joshua Tree National Park, Ca.

Happy Rest Day
Rayne

1/19/08

Warm up your choice

Main Set
L3: As many round in 20 min
10 thrusters (med ball, dumbbell, Oly barbell...your choice)
200 meter run
100 jump rope (or jumping jacks)

L2: As many round in 15 min
10 thrusters (med ball, dumbbell, Oly barbell...your choice)
200 meter run
100 jump rope (or jumping jacks)

L1: As many rounds in 10 min
5 thrusters (med ball, dumbbell, Oly barbell...your choice)
200 meter run
50 Jump rope (or juming jacks)


Great thruster demo from crossfit

Happy Training
Rayne

1/18/08

Warm up your choice

Main Set- Tabata (20 secs work:10 sec rest, 8 rounds=4min)

L3: a full tabata per exercise
Push ups

L-sits

Air Squats

Hanging leg raises

L2:a full tabata per exercise

Push ups

Air Squats

L1: 1 tabata, rotate exercises with each 20 sec work cycle

Push ups
Air Squats

Struggling to hold an L-sit on home made paralettes

Happy Training

Rayne

1/17/08

Warm up
5 min Jump rope
3 sets 5-10 reps
- OverHeadSquats w/ broom stick
- HangingKneetoElbow
- Super man
- 15-30 sec Frog stands
Main Set
L3:
As many rounds as possible in 20 min
30 jumping pull ups
25 air squats
20 push ups
15 box jumps
10 Pistols
5 dips

L2:
As many rounds as possible in 15 min
20 jumping pull ups
15 air squats
10 push ups
5 box jumps
3 dips

L1:
As many rounds in 10 min
10 Jumping pull ups
7 air squats
5 push ups
3 box jumps
1 dip


15 Ring Handstand Pushups - Watch the top videos of the week here
A feat to aspire to! Check out this cat's site @ http://www.beastskills.com/

Happy Training

Rayne

1/16/08

Rest Day



Happy Rest Day
Rayne

1/15/08

Warm up

5 min cardio

3 sets 5-10 reps

- hindu squats

- hindu push ups

- sit ups

Main Sets

L3:

6 rounds

- 3 muscle ups

- 3 planche push ups

- 30 sec L-sits

- 10 push ups

- 30 air squats

L2:

4 rounds

- 3 muscle ups
- 3 planche push ups
- 30 sec L-sits
- 10 push ups
- 30 air squats

L1:

3 rounds

- 3 pull ups/3 dips

- 10 sec L-sits

- 5 push ups

- 15 air squats

Happy Training

Rayne

1/14/08

Warm up of your choice

Main Set
L3:
"10, 10, 8, 8, 6, 6, 4, 4, 2, 2"
-KB snatch
-Hindu squats
-Lunges w/ overhead dumbell
-Hindu push ups

L2:
"8, 8, 6, 6, 4, 4, 2, 2"
-KB snatch
-Hindu squats
-Lunges w/ overhead dumbell
-Hindu push ups

L1:
"6, 6, 4, 4, 2, 2"
-KB snatch
-Hindu squats
-Lunges w/ overhead dumbell
-Hindu push ups

Happy Training
Rayne

1/13/08

Warm up your choice

Main sets

L3:

8 rounds

3 reps: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground =1 rep.

25 flutter kicks

25 sit ups

10 push ups

5 pull ups

L2:

8 rounds
2 reps: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground =1 rep.
15 flutter kicks
15 sit ups
5 push ups
3 pull ups

L1:

5 rounds
1 rep: pwr clean to front rack position complete a front squat then a push press lowering weight into a rear rack position, then complete a back squat then push press and lower weight to ground.
10 flutter kicks
10 sit ups
5 push ups
2 pull ups

As the crew prepared to leave Santino said "Oh wait, I left my radio in the tree."

Happy Training

Rayne

1/12/08

warm up your choice.

Main Sets

L3

6mile run: mile 1 easy (50% MHR), mile 2 hard (95% max HR), mile 3 recover (75%MHR), mile 4 hard (95% max HR), mile 5 recover (75%MHR), mile 6 easy (50% MHR).

L2

30 minute run, row or ride: 5 min easy (50% MHR), 5 min hard (95% max HR), 5 min recover (75%MHR), 5 min hard (95% MHR), 10 min easy (50% MHR).

L1

15 minute run, row or ride: 2 min easy, 1 min hard, 2 min easy, 1 min hard, 2 min easy, 1 min hard, 2 min easy, 4 min recover.

Happy Training

Rayne

1/11/08

Rest Day

Medball mayhem makes me crazy!

Happy Training

Rayne

1/10/08

warm up
5min easy cardio
3 sets 5-10reps
-Pull ups
-L-sits
- sit ups
- lunges

Main Set
"3, 3, 3, 3, 3, 3"
Power cleans w/ 150lbs

Scaled down set
"2, 2, 2, 2, 2, 2"
Power cleans w/80-135 lbs



Happy Training
Rayne

1/9/08 "Med ball Mayhem"

Warm up
3 min Jump rope
2-3 sets of 5-10reps:
-Air squats
-Burpees
-Hindu push ups

Main Set
Find a medicine ball that is in the weight range of 6 -14 lbs, then go to a location that has a great deal of room ie; a football field or gymnasium or empty parking lot.

the workout:

Heckofahundred: throw med ball using various methods as hard and as far as you can then sprint to recover it and repeat for 100 repetitions.

Scaled down
Fantasticfifty: throw med ball using various methods as hard and as far as you can then sprint to recover it and repeat for 50 repetitions.

Dirtythirty: you get the idea... 30 reps
Remember...you are trying to get a good cardiovascular/strength workout so, go hard!


Zeke, getting ready for a terribletwenty before school.

Happy Training

Rayne

1/08/08

Warm up
5 min easy cardio
2-3 sets of 5-10 reps:
- Overhead Squats w/ broom stick
- sit ups
- siccsor kicks
- L- sits (tuck and extend, repeat)

Main Set *note: from this point forward the main set will contain a primary and scaled work out for those just starting out, coming back or taking an easy day.*

Tabata: (20 seconds work: 10 seconds recover, repeat f0r 8 rounds=4 min) Complete a full 4 min Tabata per excercise, go hard!
#1) Jump rope
#2) Push ups
#3) Sit ups
#4) Air squats

Scaled set:
Tabata:
#1) Jump rope
#2) Alternate push ups, sit ups, and air squats at each work cycle for the duration of the 4 min.


My pathetic and sad "Muscle Up" attempt.

Happy Training
Rayne

1/7/08

Rest Day!

Adam testing out his new anti-gravity boots!

Happy Rest Day

Rayne

1/6/08

Warm up

5 min jump rope

3 sets of

10 push ups

10 HKE

10 OHS w/ broom stick

Main Set

As many rounds in 20min:

1 muscle up (or sub 4 pull ups & 4 dips)

10 Push ups

10 Back squats w/moderate weight

100 Jump ropes

Happy Training

Rayne

1/5/08

Warm up

5 min cardio

3 sets of:

10 Hindu squats

10 Hindu push ups

Bridge, hold for ten seconds

Main Set

150 Wall ball tosses for time

I tried to get some training in at Disneyland but the weights were too heavy!

Happy Training

Rayne

28 days of prepratory training

If you have not been training then it is my recommendation that you take it slow in the beginning. Follow this 28 day progression and you will be eased into a superior level of fitness and be better prepared to handle the rigors of the daily fireground fitness workouts. It will not be easy; however, it will not leave you completely obliterated.

Every workout should include a standard warm up:
5 min easy cardio
3 push ups
5 air squats
10 sit ups

Training day-1
Complete as many rounds in 3 min
2 Pull ups
5 Push ups
10 air squats

T-2
Complete 8, 4 & 2 reps of:
Power cleans w/ Olympic bar
Goblet squats w/ KB

T-3
Tabata interval (20 seconds work: 10 seconds rest for 8 rounds/ 4 min)
During the work interval go as hard as you can performing:

Olympic bar thrusters

T-4
Rest day

T-5
As many rounds in 4 min as possible
3 Burpees
6 Hanging cleans
9 Sit ups

T-6
Reps: 4, 3, 2, 1, 1
Back squat w/ Olympic bar
Push ups
Hanging Knee to Elbow

T-7
40 wall ball tosses

T-8
Rest

T-9
7 rounds as quickly as you can
1 Pull up
2 Push ups
3 Air squats
4 Wall balls
5 Burpees

T-10
10 Sit ups
10 Lunges
10 Push ups
10 Hindu squats

T-11
Tabata interval (20 seconds work: 10 seconds rest, for 8 rounds)
Your choice of cardio, it is recommended that you use an exercise that has a whole body demand such as running, jump rope or stationary rowing. Remember, go hard.

T-12
Rest

T-13
As many rounds in 5 minutes as possible
3 Sumo Dead Lift High Pull
6 Push ups
12 Lunges
24 Flutter kicks

T-14
3, 3 min rounds w/ 1 min rest between rounds:
1 min jump rope
1 min medicine ball cleans
1 min in & outs (from push up position, knees to chest then back out)

T-15 “Add 1”
You have 1 min to complete your reps, every min you add a rep. The clock does not stop; you go until you can not complete your reps in the minute. Ex; min1 =1 rep add 1 for every min so by min five you have 5 reps and by min 10 you have 10 reps etc. You can see how this quickly compounds.

Goblet squat w/ over head press

T-16
Rest

T-17
5 Overhead squats w/ Olympic bar
10 Thrusters w/ Olympic bar
15 Power cleans w/ Olympic bar

T-18
As many rounds in 8 min:
2 Single leg “pistol” squats
4 Hanging knee to elbows
6 Kettle bell swings
8 Crunches
10 Jumping Jacks

T-19
Tabata Interval:
Wall Ball

T-20
Rest

T-21
As many rounds in 10 min:
4 Kettle bell cleans
8 Sit ups
4 Dead lifts w/oly bar + lbs you can comfortably manage
8 Wipers w/oly bar + lbs you can comfortably manage

T-22
40 Waiter lunges w/dumbbell
5 Plyo push ups
40 Medicine ball tosses
5 Plyo push ups
40 Air squats
5 Plyo push ups

T-231:1 interval
30 seconds work: 30 seconds rest, 4 rounds = 4 minutes
Power cleans w/ push jerk

T-24
Rest

T-25
20 Pull ups
20 Dips
40 Sit ups

T-26
As many rounds in 12 min
6 Kettle Bell snatches (3 per arm)
10 Push ups
15 Over head squats w/ broom stick

T-27
3, 5 minute rounds: 1 min per exercise, 5 exercises 1 min rest between rounds
- Sumo Dead lift high pull
- Air squats
- Sit ups
- Push ups (if unable to continue reps, hold the starting position w/ arms extended)
- Hanging knee to elbow

T-28
Rest

1/4/08

I've been out of town for a few days, I'm sure you've managed to entertrain yourself. However, here is todays training session courtesy of Adam Teiman. Three levels of joy, choose your own adventure!

Warm up easy and light, then...

Choose: small, medium or large
SCISSOR KICKS 200 250 300
PUSH UPS 20 30 40
SWIMMER STRETCH 80 120 160
SCISSOR KICKS 200 250 300
HINDU PUSH UPS 20 30 40
HALF JACKS 20 30 40
PULL UPS 10 15 20
ARM CIRCLES (front/side/back/above) 40 60 80
INS & OUTS (from push up postion knees to chest & out) 40 60 80
DIAMOND PUSH UPS 20 30 40
LUNGES 50 75 100
PULL UPS 10 15 20
HINDU PUSH UPS 20 30 40
WIDE GRIP PUSH UPS 30 45 60
SQUATS 20 30 40
SPLIT SQUATS 100 150 200
DIAMOND PUSH UPS 30 45 60
SIT UPS 80 120 160
PULL UPS 10 15 20
CRUNCHES (left-right-center) 20 40 80
PUSH UPS 30 45 60
VERTICAL SIT UPS (upsidedown from pul up bar) 50 75 100
PULL UPS 10 15 20


If you do these work outs you'll transform into a bad ole Space Ranger like Buzz.

Happy Training
Rayne