Happy New Year everyone.
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Friday, December 31, 2010
Saturday, December 25, 2010
CHRISTMAS DAY 50 BURPEE CHALLENGE - Steve Neal Performance
CHRISTMAS DAY 50 BURPEE CHALLENGE
Okay ... I think 4th annual now
The DECEMBER 25th / CHRISTMAS DAY Burpee Challenge = 50 Burpees for Time
- if new to strength can do knee pushups, but most people can get through this with a decent pacing strategy (ie. do 5, take 10sec off, right from the start)
-for those of you that have been prepping, giver !!!!
Post Your Results, Modifications and Who you got to do it with you at www.steveneal.ca or on the steve neal facebook group !
(10 sec off total time for each person who does it with you)
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Friday, December 24, 2010
Reading Material
Well I woke up early this morning and started looking around on the internet for articles on interval training...No matter what I feel works I am constantly trying to learn new things...or re-confirm beliefs that I have had for years...
Below are some articles you may find of interest...try and read them in order
Articles
http://www.time-to-run.com/training/methods/intervals/understand.htm
http://www.time-to-run.com/training/methods/intervals/interpretation.htm
http://www.time-to-run.com/training/methods/intervals/intensity.htm
Let me know your thoughts in comments...
What are you trying for your training this winter?
Below are some articles you may find of interest...try and read them in order
Articles
http://www.time-to-run.com/training/methods/intervals/understand.htm
http://www.time-to-run.com/training/methods/intervals/interpretation.htm
http://www.time-to-run.com/training/methods/intervals/intensity.htm
Let me know your thoughts in comments...
What are you trying for your training this winter?
Thursday, December 23, 2010
Workout
10 min general strength with light weight - used as active flex warmup
10 min easy run under 80%
8 x 4:00 ON at 80/85% -- 1:00 off walking recovery
Finish with 20 min yoga
Stretch 30 minutes in the PM
10 min easy run under 80%
8 x 4:00 ON at 80/85% -- 1:00 off walking recovery
Finish with 20 min yoga
Stretch 30 minutes in the PM
Tuesday, December 21, 2010
Tuesday WOD
8 to 10 min of active flex
15:00 easy run
150 burpees for time + run 1600 m for time right after the burpees
For the burpees you must clap overhead while in the air. While in the air your body must be in full extension from ankles to fingertips. You must also touch your chest and thighs to the ground when in bottom position of burpee.
Enjoy
+++
Below is my heart rate file from the above session :: 150 burpees 15:49 plus 1600m run in 6:59 for total of 22:48
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15:00 easy run
150 burpees for time + run 1600 m for time right after the burpees
For the burpees you must clap overhead while in the air. While in the air your body must be in full extension from ankles to fingertips. You must also touch your chest and thighs to the ground when in bottom position of burpee.
Enjoy
+++
Below is my heart rate file from the above session :: 150 burpees 15:49 plus 1600m run in 6:59 for total of 22:48
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Sunday, December 19, 2010
Sunday WOD
30 min stretch
10 min active flex your choice
5 rounds for time of:
Run 400m
10 knee raises or reverse crunch
30 air squats
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10 min active flex your choice
5 rounds for time of:
Run 400m
10 knee raises or reverse crunch
30 air squats
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Friday, December 17, 2010
Friday WOD
20 min power yoga warmup.
10 rounds of skipping on one foot any way you like -- 30 seconds -- rest is 10 controlled v sit-ups during 30 seconds
10 rounds double unders 30 seconds -- complete rest 30 seconds
30 min lower body stretch later in the day.
... Enjoy your day ...
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10 rounds of skipping on one foot any way you like -- 30 seconds -- rest is 10 controlled v sit-ups during 30 seconds
10 rounds double unders 30 seconds -- complete rest 30 seconds
30 min lower body stretch later in the day.
... Enjoy your day ...
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Thursday, December 16, 2010
Day off
Today was a complete day off.
A little stretching in the morning as legs are a little tight from yesterday's session.
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A little stretching in the morning as legs are a little tight from yesterday's session.
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Wednesday, December 15, 2010
No equipment - no problem
AMRAP in 10:00 of knee hug / lunge / elbow instep with rotation / hip lift
Then:
3 rounds with best form not for time:
20 air squat
10 jump squat using arms for height
10 jump squat hands behind head (frog hop)
Rest 30 seconds
Then for max reps with good form:
4 x :30 on :30 off - frog hop
Rest 2:00
4 x :30 on :30 off - alternating split squat jumps
Rest 2:00
4 x :30 on :30 off - burpees
Then 5:00 easy jog
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This workout modeled after a Mark Twight no gear workout
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Then:
3 rounds with best form not for time:
20 air squat
10 jump squat using arms for height
10 jump squat hands behind head (frog hop)
Rest 30 seconds
Then for max reps with good form:
4 x :30 on :30 off - frog hop
Rest 2:00
4 x :30 on :30 off - alternating split squat jumps
Rest 2:00
4 x :30 on :30 off - burpees
Then 5:00 easy jog
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This workout modeled after a Mark Twight no gear workout
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Tuesday, December 14, 2010
Tuesday session
Today did some stretching then a 70 minute power yoga DVD.
Try and get in some quality yoga or stretch for 1 hour.
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Try and get in some quality yoga or stretch for 1 hour.
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First Florida workout
5:00 easy jog (or other aerobic activity)
10 each side : perform below as a circuit doing each movement once ... on each side ... ten times total
Knee hug
Lunge
Elbow to instep
Hip lift
Then with dumbbells that weigh (as a pair) 20 to 30% of your bodyweight:
10 min AMRAP
5 PUSHUPS
10 REVERSE LUNGE PLUS SINGLE PRESS (left leg reverse lunge - left arm single OH press). DO 5 PER SIDE
10 RENEGADE ROWS WITH STABLE HIPS - NO ROTATION - CONTROL THE WEIGHTS WELL DURING THIS - GO FAST HERE BUT NO SLAMMING THE WEIGHTS - MAKE SURE YOU ARE WORKING ON BOTH ECCENTRIC AND CONCENTRIC PHASES - RAISING AND LOWERING. DO 5 PER SIDE.
10 GOBLET SQUATS HOLDING ONE OF YOUR DUMBBELLS
Then complete 5:00 easy aerobic activity
Then complete 8 x :20 seconds ON DOUBLE UNDERS / :10 seconds rest
Then rest 4:00
Then complete 10 x sprints starts - distance as normal with ball by the pull-up bar. Make sure you alternate forwards and backwards sprints. Work for 10 seconds and rest for 50 seconds.
10 each side : perform below as a circuit doing each movement once ... on each side ... ten times total
Knee hug
Lunge
Elbow to instep
Hip lift
Then with dumbbells that weigh (as a pair) 20 to 30% of your bodyweight:
10 min AMRAP
5 PUSHUPS
10 REVERSE LUNGE PLUS SINGLE PRESS (left leg reverse lunge - left arm single OH press). DO 5 PER SIDE
10 RENEGADE ROWS WITH STABLE HIPS - NO ROTATION - CONTROL THE WEIGHTS WELL DURING THIS - GO FAST HERE BUT NO SLAMMING THE WEIGHTS - MAKE SURE YOU ARE WORKING ON BOTH ECCENTRIC AND CONCENTRIC PHASES - RAISING AND LOWERING. DO 5 PER SIDE.
10 GOBLET SQUATS HOLDING ONE OF YOUR DUMBBELLS
Then complete 5:00 easy aerobic activity
Then complete 8 x :20 seconds ON DOUBLE UNDERS / :10 seconds rest
Then rest 4:00
Then complete 10 x sprints starts - distance as normal with ball by the pull-up bar. Make sure you alternate forwards and backwards sprints. Work for 10 seconds and rest for 50 seconds.
Sunday, December 12, 2010
Sunday, December 5, 2010
Steve Training -- Lactate Shuttle??
Today did a bit of a mixed session...went well.
3x10 reps powerlung
5:00 spiro 3.0L bag 25/30 rr
5:00 turkish getup 2 per side
5:00 spiro 3.0L bag 28/30 rr
8 x :20/:10 KB swing
5:00 easy spin on 150 watts - 100 rpm
8 x :20/:10 renegade row on KB
5:00 spiro 3.0L bag 28/32 rr
8 x :20/:10 wall ball
5:00 easy spin on 150 watts - 100 rpm
8 x :20/:10 rope slams focus on mostly arms (very little body)
5:00 spiro 3.0L bag 28/32 rr
8 x :20/:10 perfect pushups
5:00 easy spin on 150 watts - 100 rpm
5:00 spiro 3.0L bag 25/28 rr
3x10 reps powerlung
5:00 spiro 3.0L bag 25/30 rr
5:00 turkish getup 2 per side
5:00 spiro 3.0L bag 28/30 rr
8 x :20/:10 KB swing
5:00 easy spin on 150 watts - 100 rpm
8 x :20/:10 renegade row on KB
5:00 spiro 3.0L bag 28/32 rr
8 x :20/:10 wall ball
5:00 easy spin on 150 watts - 100 rpm
8 x :20/:10 rope slams focus on mostly arms (very little body)
5:00 spiro 3.0L bag 28/32 rr
8 x :20/:10 perfect pushups
5:00 easy spin on 150 watts - 100 rpm
5:00 spiro 3.0L bag 25/28 rr
Saturday, December 4, 2010
Maff F
Matt has been coming every few weeks for a Crossfit workout and some lifting technique improvment.
This week we did a variety of movements and exercises that he can't do when working out on his own.
Workout consisted of good active warmup with some rowing as well.
Then complete:
8 x :20/:10 of the following movements with 1:00 recovery
Rope Slams + Abmat Situps
Sumo Deadlift High Pull + Front Plank on Rings
Airdyne + Ball Slams on box
Then SDHP / Plank again
Then Rope Slams / situps again
You will see one of the aspects Matt is trying to transfer from the gym to certain aspects of his cycling is the ability to suffer...20 seconds on the rope can do that...goal was to get rope oscillation equal to red ball for 20 seconds...
Maff F from Steve Neal on Vimeo.
Rope Slam
We also had a discussion about the Snatch...I wasn't really sure Matt was ready although a number of his lifts are technically quite good.
We discussed why...and went to the Overhead Squat (assisted) to have a better understanding...please keep in mind Matt is working very hard on his flexibility and has come a long way.
In the video you will see quite a different OHS pattern with various heel lift heights.
Matt will be working on his ability to have better Dorsi flexion to help this lift improve...and eventually the snatch.
Matt F OHS from Steve Neal on Vimeo.
This week we did a variety of movements and exercises that he can't do when working out on his own.
Workout consisted of good active warmup with some rowing as well.
Then complete:
8 x :20/:10 of the following movements with 1:00 recovery
Rope Slams + Abmat Situps
Sumo Deadlift High Pull + Front Plank on Rings
Airdyne + Ball Slams on box
Then SDHP / Plank again
Then Rope Slams / situps again
You will see one of the aspects Matt is trying to transfer from the gym to certain aspects of his cycling is the ability to suffer...20 seconds on the rope can do that...goal was to get rope oscillation equal to red ball for 20 seconds...
Maff F from Steve Neal on Vimeo.
Rope Slam
We also had a discussion about the Snatch...I wasn't really sure Matt was ready although a number of his lifts are technically quite good.
We discussed why...and went to the Overhead Squat (assisted) to have a better understanding...please keep in mind Matt is working very hard on his flexibility and has come a long way.
In the video you will see quite a different OHS pattern with various heel lift heights.
Matt will be working on his ability to have better Dorsi flexion to help this lift improve...and eventually the snatch.
Matt F OHS from Steve Neal on Vimeo.
Friday, December 3, 2010
Training week
So far a few good sessions of strength as well as one day if coordination training and one day aerobic intervals at LBP.
6 x 225w ON 5:00 / 150w OFF 2:00 high rpm focus.
Ithlete said yesterday to be an easy day so did strength only.
Interesting last night was a poor sleep as the smoke alarm required a battery replacement at 3:00 am ( couldn't have waited a few hours ) ... None the less Ithlete also shows this morning a day of is recommended.
Picture below:
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6 x 225w ON 5:00 / 150w OFF 2:00 high rpm focus.
Ithlete said yesterday to be an easy day so did strength only.
Interesting last night was a poor sleep as the smoke alarm required a battery replacement at 3:00 am ( couldn't have waited a few hours ) ... None the less Ithlete also shows this morning a day of is recommended.
Picture below:
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