Archive for the ‘endurance’ Category

general warm up (10 minutes)

Americanas x 50 reps

Adex club 1 hand halos x 20/20 reps

strict weight plate front raises x 15 reps

tin mans x 100 feet

Adex mace barbarian split squats x 15/15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes )

bench press x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

EZ bar curls x 15 reps


general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps

Combining basic strength-building exercises is a good alternative for circuit training. We did one at our Iron Brotherhood Mens Weightlifting Club yesterday.

Tabata intervals–bodyweight/Airdyne bike/dumbbell/rower from Frank DiMeo on Vimeo.

In case you are wondering, this has nothing to do with cats, but a lot to do with dogmas.

I just liked the catchy title!

So let’s briefly define dogma as quoted from

Dogma means the doctrine of belief in a religion or a political system.

The literal meaning of dogma in ancient Greek was something that seems true. These days, in English, dogma is more absolute. If you believe in a certain religion or philosophy, you believe in its dogma, or core assumptions. If you belong to a cult that believes that cupcake consumption is the only true path, then you follow the cupcake dogma. Dogma, once adopted, is accepted without question. Go eat cupcakes!”

This definition forgot to include strength and fitness systems, which are loaded with dogmas. Many people get almost psycho about “their” training system, which of course must be the best in the world because it’s the one they are using.

I heard a very wise statement by Richard Ficca at his Powerlifting seminar a few months ago, to the best of my recollection it was this, “A thousand Italian mothers will make sauce a thousand different ways, but they all use tomatoes.”

While I am not a competitive Powerlifter, I do incorporate Powerlifting into our training at my gym.

Some might ask, “I thought you had a CrossFit gym?”

My reply would be what Coach Glassman stressed when I was  at his seminar in Santa Cruz, CA years ago . Fitness should be broad, general, and inclusive.

Powerlifting has been a huge asset to our training!

A thousand different coaches might teach weight training a thousand different ways, but they all use weights.

Zach Even-Esh emphasizes not discriminating against any thing that will make you stronger. I fully agree!

Some people think that only one type of weight is superior to all the others.

Take your pick:

  • kettlebells
  • barbells
  • dumbbells
  • stones
  • kegs
  • bodyweight
  • isometrics
  • sleds
  • bands

This is just a few, of course, but you get the point.  Why not take advantage of the benefits of all of them? We do at my gym.

Resistance is resistance no matter what tools you train with.

So, starve your dogmas and get more out of your training!

There are many parallels between how you train and how you live your life.

Most of the people I respect as mentors have gone “against the grain” of popular opinion in both of those areas.

They don’t worry about being cool or accepted or liked, they just blaze their own path or “follow their gut instincts” like Zach Even-Esh always says.

I learned very early in life that trying to be cool, accepted, or liked were dead-end streets.

That was way before the Internet existed (yes, there was life before social media, believe it or not). Just nowadays it’s easier for people to be coerced to follow what others think, often without ever thinking a matter through on their own. Just have the same opinion as those who shout the loudest or who can use the most profanity and you become part of the popular culture. How dare anyone defy popular culture and have your own opinions!

I don’t care if the subject is world view, lifestyle, nutrition, religion, philosophy, or anything else; don’t blindly follow the crowd! Do your own research, think things through, don’t make snap decisions.

To be healthy and fit throughout your life, this is vital. You are unique, so set up your training in a way that helps you achieve your goals. Don’t worry about what everyone else is doing! Find what works best for you and work at it consistently.

While the basics don’t change, the applications of the basics can be quite varied.

If you are training to compete then use what enhances your capabilities in that sport.

If you are training for general fitness (which I do), then train that way.

Quit comparing yourself to everyone else, that is a huge waste of time.