BIKE FST DAY 1
A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Clean
Oly Bar Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
Bent Over Row
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (2 x’s, push-ups 1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension Kneeling Roll-Out
Leg Raise Pull-up, Push-up
Single Leg Squat Hamstring Curl
Suspended Oblique Crunch Suspended Side Plank
Reaching V-Sit Pull-up, Push-up
Suspended Lunge Hamstring Bicycle
High Rotation Suspended Pike
Oblique Leg Raise Pull-up, Push-up
Sprinter's Start Hip press
Hamstring Curl Supine Bicycle
Suspended Pendulum Resisted Roll Up
Pull-up, Push-up

Mike Boyle on Why Running Ain't for Everyone

As anyone who knows me already knows, I think running is a terrible choice as a primary exercise for most people and a bad choice for conditioning work generally as the tradeoff is often joint/soft tissue damage if you do it on concrete/asphalt or don't have the functional strength to run with good form (most runners don't).

Click through to read this post on the topic from Michael Boyle, the authority on FST.

http://mboyle1959.wordpress.com/2010/01/29/you-cant-run-to-get-fit-you-need-to-be-fit-to-run/

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: OPERATION EAGLE'S WINGS

1.5 hrs total.
40 min. LT climbing in 10 min. interval blocks
-recover with high cadence, low intensity pedaling during downhill focusing on efficient high RPM pedaling.
-very easy spin before and after
-if you don't have a 10-minute climb, substitute LT riding on flats w/5 min. very easy spin for recovery between intervals.

Drill it or life will drill you.

www.andrewvontz.com
www.drillit.tv
@vontz

DRILLit.TV: BREATHING FIRE

DRILLit.TV: BREATHING FIRE

DRILLit.TV: Your Inner Firebreather via Crossfit Watertown, Oakville, CT

DRILLit.TV: Your Inner Firebreather via Crossfit Watertown, Oakville, CT

Your Inner Firebreather via Crossfit Watertown, Oakville, CT

This one's for the Cause for Alarm.

http://www.crossfitwatertown.com/2010/01/25/your-inner-firebreather/

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD: Bike FST Day 2

A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Snatch
Oly Bar Russian Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
TRX Row
TRX Chest Press
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

For the extra-motivated fire breathers out there, hit this a minimum of three hours later:
WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension Kneeling Roll-Out
Leg Raise Pull-up, Push-up
Single Leg Squat Hamstring Curl
Suspended Oblique Crunch Suspended Side Plank
Reaching V-Sit Pull-up, Push-up
Suspended Lunge Hamstring Bicycle
High Rotation Suspended Pike
Oblique Leg Raise Pull-up, Push-up
Sprinter's Start Hip press
Hamstring Curl Supine Bicycle
Suspended Pendulum Resisted Roll Up
Pull-up, Push-up

@vontz New Stories to Check Out

A few new training pieces I penned for Fitness Anywhere. Check them out, they should be right up your alley if you're into FST.

TRX Suspension Training Course
http://tinyurl.com/trxdrillitvontz

Trick Yourself into Getting Fit
http://tinyurl.com/trickintofit

Coach Nic from www.nixtriplanet.com on the TRX
http://tinyurl.com/trxnixtriplanetvontz

Lose Weight
http://tinyurl.com/trxweightloss

New to Training? Read This
http://tinyurl.com/newtotraining

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz

BREATHING FIRE

Today's WOD:
20 min all-out bike (or spin bike) tt
5 x 500 meters on Concept 2 rower, all-out (1 min recovery btwn intrvls)
20 min all-out bike (or spin bike) tt

Focus on maintaining highest possible sustainable pace during all intervals. First and last bike intervals should be at same effort. All C2 intervals should take roughly the same amount of time. There's an art to pacing--learn it.

Breathe fire. Drill it.

BIKE FST DAY 1
A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Clean
Oly Bar Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
Bent Over Row
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (2 x’s, push-ups 1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension Kneeling Roll-Out
Leg Raise Pull-up, Push-up
Single Leg Squat Hamstring Curl
Suspended Oblique Crunch Suspended Side Plank
Reaching V-Sit Pull-up, Push-up
Suspended Lunge Hamstring Bicycle
High Rotation Suspended Pike
Oblique Leg Raise Pull-up, Push-up
Sprinter's Start Hip press
Hamstring Curl Supine Bicycle
Suspended Pendulum Resisted Roll Up
Pull-up, Push-up

BIKE FST DAY 2

A 1 warm-up set of 10 w/just bar then: 3 sets x’s 5 reps:
Oly Bar Snatch
Oly Bar Russian Deadlift
Barbell Front Squat to Overhead Press
Dumbbell Single Leg/Single Arm Deadlift
TRX Row
TRX Chest Press
Oly Bar Bus Driver
Kettlebell Overhead Swing

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

C (2 x’s, push-ups 1 x)
10-1 push-ups/pull-ups, no rest

D
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation

Total time: 1 hour 25 minutes
(20 minutes easy to gym, 45 minutes interval training, 20 minutes at tempo effort home)

The WOD:
Tabata 1:
15 minutes total (1 min. work, :30 seconds rest on spin bike)
Tabata 2:
9 minutes total on C2 (1 min. easy + 8 min. straight :20 seconds work, :10 seconds rest)
Tabata 3:
9 minutes total on spin bike (1 min. easy + 8 min. straight :20 seconds work, :10 seconds rest)
Tabata 4:
9 minutes total on C2 (1 min. easy + 8 min. straight :20 seconds work, :10 seconds rest)

NOTES:
It's raining a shitload here at HQ, like get blown off the Golden Gate bridge type Biblical motherfuckin rain. Now I'm not made of sugar, so I pedaled my ass to the gym for this WOD. I was surprised to see that my bike was the only rig locked up in the bike rack as I watched a steady stream of 'rock climbers' roll into the gym bundled up in the latest designer Gore Tex wonder gear for the treacherous twenty foot walk from the parking lot to the interior of the gym. I know I'll have plenty of bike rides ahead of me this year where I will get slammed with an unexpected downpour, so the 20 minutes to the gym and back in my finest rain gear--3-year-old snowboarding pants and the Gore Tex jacket that got destroyed when I slammed my face into the ground during my 9-hour ride in a snowstorm in Colorado for work back in September--was a touch of mental prep for when that moment comes again. Normally the least safe thing about riding in the rain is dealing with cars, who become even more unattentive than normal as drivers juggle lattes, cell phones still pressed to ears here in San Francisco even though it's illegal and stupid, motivational yoga tracks on iPods, etc.). But there were very few cars on the road. If I were 10% harder, I would have held a static bodyweight squat between every interval the Mark Twight way.

Anyway, getting to the program. You'll see that I spec'd a 4-way tabata. Conventional wisdom would say this is stupid as a tabata effort should really completely drain you as these efforts should truly be all out. However, having spent half a decade riding with a power meter, I have a very good idea of when I am not putting out on workouts and the plug should be pulled. I was able to maintain the power levels I was shooting for during the WOD--VO2 max. While I only had my heart rate monitor and my legs as a guide, I know what hard feels like, and I made this hard. Spend enough time riding with a power meter, you get a very good idea of how you should feel throughout interval sessions, even when you don't have a power meter to guide your effort. If you're using a heart rate monitor to gauge tabata efforts, you're wasting your time. Heart rate lags effort, so if you're doing a conventional :20 on, :10 off tabata, you'll find that your heart rate hits its peak during the rest interval, when you're not going hard.

Another important consideration is gauging your effort so your last interval is as hard as your first. If you're going so hard you totally blow up early in the WOD, you won't make it to the end. It takes a lot of suffering to figure out how to gauge these efforts, but it's worth it. Find your limit, hold it, then the next time you're at your edge, push it a little further.

www.andrewvontz.com
www.drillit.tv
@vontz

50 minutes

A 3 x's x 5 reps:
Oly Bar Snatch
Oly Bar Straight Leg Deadlift
Barbell Front Squat
Push Press
Oly Bar Bus Driver
Kettlebell Overhead Swing
TRX Deep Row
TRX Chest Press

B 1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:
X-over Lunge
Lateral Lunge
Rotational Lunge

www.andrewvontz.com
www.drillit.tv
@vontz

2 hrs. 10 min.
12 min. warmup, then 2800' climbing at tempo pace in 4 intervals.

Drill it.
www.andrewvontz.com
www.drillit.tv
@vontz

WOD 1.11.10

www.DRILLit.TV FST Winter Training Protocol

 

WOD 1:
1 hour
5 min. C2 warm-up then: 

A         1 warm-up set of 10 w/just bar then: 3 sets x's 5 reps:

Oly Bar Clean                                                             

Oly Bar Deadlift

Barbell Front Squat to Overhead Press

Dumbbell Single Leg/Single Arm Deadlift

Bent Over Row

Oly Bar Bus Driver

Kettlebell Overhead Swing

 

B         1 warm-up set of 5 reps per side, then: 2 sets x 5 reps:

X-over Lunge

Lateral Lunge

Rotational Lunge

 

C         (2 x's, push-ups 1 x)

10-1 push-ups/pull-ups, no rest

WOD 2:
1 hr 30 min.
w/40 min. tempo climbing (1300 feet) and flats)

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz

Drill It: the Colonel's Way?

Has anyone drilled KFC grilled chicken blocks? Post your taste impressions to comments.

http://tinyurl.com/grilledororiginalrecipe

Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 1.8.10: WORD IS BOND

30 min total
Warmup
Med ball tosses: lat, push press
5 rounds, 10 reps per movement:
Pull-up
Push-up
Mt climber
Burpee
Back to hq

Your word is your bond.

Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 1-7-09: MOUTH FOR WAR

1 hr. 30 min. total
20 min. high cadence spin to warm up then:
15 x 1 minute VO2 Max climbing interval repeats
(10 standing high cadence, 5 seated high cadence, recover on downhill)
+
10-1 push-up/pull-up
10-1 dips/sit-ups
tempo to HQ

Harder, better, faster, stronger.

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz

TOTAL TIME: 1 hour, 8 minutes
TOTAL TIME WOD 1: 38 minutes
TOTAL TIME WOD 2: 30 minutes

As in, having your ass handed to you.

WOD 1: BIKE FST AT GYM
A 3 x's x 5 reps:
Oly Bar Snatch
Oly Bar Straight Leg Deadlift
Barbell Front Squat to Overhead Press

B (all lifts x 5 reps, 1 set)
10 pull-ups, 10 plyo push-ups
X-over Lunge (heavy, x 5 each side)
10 pull-ups, 10 plyo push-ups
Lateral Lunge (heavy, x 5 each side)
10 pull-ups, 10 plyo push-ups
Rotational Lunge (x 5 each side)

C (all lifts x 5 reps, 1 set)
10 pull-ups, 10 plyo push-ups
Kettlebell Overhead Swing
10 pull-ups, 10 plyo push-ups
Single Arm Row
10 pull-ups, 10 plyo push-ups
Single Arm Dumbbell Push Press

WOD 2: TRX
*All TRX movements x 10 reps, all push-ups and pull-ups x 10 reps
Back Extension
Kneeling Roll-Out
Leg Raise
Pull-up, Push-up
Single Leg Squat
Hamstring Curl
Suspended Oblique Crunch
Suspended Side Plank
Reaching V-Sit
Pull-up, Push-up
Suspended Lunge
Hamstring Bicycle
High Rotation
Suspended Pike
Oblique Leg Raise
Pull-up, Push-up
Sprinter's Start
Hip press
Hamstring Curl
Supine Bicycle
Suspended Pendulum
Resisted Roll Up
Pull-up, Push-up

www.andrewvontz.com
www.drillit.tv
@vontz

Adventure

Find it. It's out there waiting for you. . . Just start pedaling.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 1.4.10: the long road back pt. 2

2.5 hrs
2000 ft climbing @ tempo to LT
One very patient riding partner.

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WOD 1 2 10: THE LONG ROAD BACK

1.5 hrs
Ez warmup then:
1-5 standing climb LT intervals, recover on descents followed by 30 min very easy spin.

Felt like dogshit thus the long road back. insufficient fueling to blame, lack of road bike fitness, and a great motivator for the progress to follow.

Drill it.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz