9/28 Results (OH Lunge/KB Swing)

Hunter 2:28

Felix 2:37

Knowlton 2:48

Grimshaw 2:53

Frasier 2:55

Jackson 2:59

Donnan 3:00

Calbick 3:02

Robusto 3:04

Bentz 3:06

Wednesday 9/30

Strength

3 Rounds:

Max Pullups

- Rest 2 min between sets

- Kipping is allowed, Jumping is NOT

MetCon

5 Rounds:

20 Side-2-Side Jumps

10 Sumo Deadlift High Pulls (95 lbs)

- 10 side-2-side jumps each leg

Tuesday 9/29

Rest Day

New schedule for position players looks like this...

Monday - On

Tuesday - Off

Wednesday - On

Thursday - On

Friday - Off

Saturday - On

Sunday - Off

This schedule will continue for the next 4 weeks we are in our fall season.

I want Tuesdays to be a day of complete rest. Maybe some stretching or foam rolling, but do not pick up a weight or do anything strenuous. Your bodies need this full day off to recover.

Keep me informed on how you guys' bodies are feeling. If you are really starting to feel run down, let me know and we will talk.

Pitchers - I just posted your running schedule. Day 1 is the first day you run after your previous start. Day 2 is the in between day, and Day 3 is the day closest to your next start. The workouts are progressively more explosive leading up to your start/day you pitch. Let me know if you have any questions...

Monday 9/28

Strength

None

MetCon

3 Rounds:

20 Overhead Alternating Lunges (45 lb plate)

20 KB/DB Swing (45 lbs)

Friday Results

Robusto 4:15

Jackson 4:43

Walden 4:57

Felix 5:15

Paillet 5:31

Hall 5:41

Francke 5:42

Grimshaw 5:50

Clements 6:09

Lawson 6:14

Saturday 9/26

Strength

3 x 3 Hang Clean

- Bar can not touch the floor in the middle of a set

MetCon

3 Rounds:

Body weight back squat

- As many reps as possible in 30 seconds, rest 1 minute

- Load the bar with your body weight, ex. I would do my squat with 195 on the bar because currently that is what I am weighing.

- I would rather you get 7 legit squats in one round than 15 half ass squats

- Post total reps

- If possible, rest at least 30 min - 1 hr between this and today's running

Running

2 Rounds:

(10) 30 yd sprints at 80-90%

- As soon as you cross the 30 yd mark, get back on the line and sprint back

- Rest 2 min between sets

- To be done with cleats on grass

Max Day Results

Deadlift:

Frasier 425

Jones 405

Pappas 400

Hunter 395

Robusto 385

Felix 385

Walden 385

Binder 385

Calbick 375

Squat:

Jones 400

Frasier 385

Walden 385

Knowlton 365

Keiser 355

Hunter 350

Heckerl 335

Haaf 335

Pappas 335

Felix 315

Murphy 315

Friday 9/25

Strength

6 sets of 6 box jumps (high boxes)

- 2 sets of 6 normal box jumps...

- 2 sets of 6 depth jumps (small and medium wooden box together) followed by...

- 2 sets of 6 seated box jumps

- Give yourself plenty of rest between sets

- Try and land with your legs at a 90 degree angle, try not to let your hips sink lower than your knees upon landing

- Land softly (on the balls of your feet)

- Depth jump should be your strongest/highest jump, seated should be weakest

MetCon

7 Rounds:

7 Burpees

7 Pullups

7 Box Jumps

Thursday 9/24 - Rest Day

Day off... I'm going to leave the deadlift/squat numbers up for the pitchers who didn't get a chance to do their maxes yesterday.

Lately I've seen a lot of lifting without your assigned partners. For the most part, guys have been letting me know that this will be the case on a particular day which I appreciate, but the rate at which this is occurring is unacceptable. I see it as a lack of effort as partners to find a time that works for the both of you. Sure, there are going to be scheduling conflicts, but I'd be willing to bet that there is a 30-45 minute window every day that you guys could meet up in the weight room. Call me crazy...

Let's get this situation cleaned up. We assigned partners for a reason, it wasn't just a random selection. Dave took time to decide which pitchers should work together and I took the time to organize the position players in a way I thought would benefit every player. I understand there will be occasions where you guys simply can't lift together on a certain day, but this should happen no more than once every couple weeks. Ask yourselves if you're really trying to meet in the middle with your partner on the days you haven't lifted together... I'm willing to bet I know the answer.

Position guys... during the fall season, we're going to be cutting down on lifting days per week. We will lift 4 days a week starting next week. We will have one day during the week that is completely off. It's looking like we'll be practicing Friday-Monday. It's not set in stone yet, but here's a question for you guys: Would you rather have Tuesday off (chance to recover after practice and lifts) or Thursday off (chance to enter the practice week fresh)? I want you guys to post your answer to the comments and it will be a majority vote for which day we get off.

We're also going to be integrating more sprint/explosive/rotational power movements as we move through the fall, just a heads up.

Have a good day off fellas, I'll be posting an article here in a bit so stay tuned.

Wednesday 9/23

Strength

Find Max Deadlift and Max Back Squat

- Do not sacrifice form for weight

- Squats must be AT LEAST parallel

- Either grip may be used on deadlift

- Partners stay attentive and let each other know when form is poor

- Partners... do not allow one another to count a squat that is not deep enough. Be accountable for each other and make each other better by ensuring you are both squatting deep

- Rest 2-3 minutes between max effort attempts

- If you feel at all uncomfortable with either of these movements, DO NOT go to a weight that you are unsure you can handle

MetCon

L-Sit Challenge

- 3 attempts, record total time held over 3 attempts

- If unable to perform l-sit, do planks but note this on the board

L-sit video (Just hold the 'L' position, don't do the pullup; also can be done on dip bar)

Plank video

Monday's Results

MetCon

Felix 3:05

Frasier 3:05

Keiser 3:48

Calbick 3:54

Pappas 4:20

Hunter 4:47

Knowlton 4:59

Paillet 6:55

Robusto 7:13

Pushups

Bay 151

Jackson 150

Robusto 130

Pappas 121

Lawson 117

Grimshaw 115

Knowlton 110

Haaf 103

Felix 102

Heckerl 94

Tuesday 9/22

Strength

EDIT

No Strength Today

Max Deadlift and Squat Tomorrow

MetCon

6 Rounds:

10 Thrusters (65-95 lbs)

10 Pullups

- 1 min rest between sets

Monday 9/21

Warmup

Movement Prep/Plyos

Strength

3 Rounds

Max Pushups

-2 min rest between sets

-Chest to ground and full extension on pushups (partners make sure this happens)

MetCon

3 rounds:

12 Deadlift

9 Hang Power Clean

6 Front Squat

3 Burpees

Recommended weight: 95-135 lbs

-Weight stays the same for each exercise throughout the wod

-Post total pushups and metcon time

Sunday Rest Day

Apparently somebody came into the weight room yesterday and erased our board... This pisses me off. If anybody knows who it was let me know and let me handle the situation. If it ever happens while you are in the weight room, confront the person, maybe ask them what the hell they are doing, but don't start any shit over it.

I walked by the weight room a few times while people were doing the partner DB workout a couple days ago... you guys still don't seem to understand the importance of form in these workouts. All I can really do is continue to try and pound the message into your heads. I understand the competitive atmosphere in there which I love, but range of motion and quality of movement CAN NOT be overlooked in these workouts. Go back and look at the videos that I posted and ask yourself if you got as deep as I do on the thrusters... AND BE YOUR OWN CRITIC. Don't be afraid to call yourself out on something like this. Realize the need to strive for perfection in every movement you do and recognize when you half ass something. The sense of accomplishment is much greater when you make the top 10 on a certain day where you know every one of your reps was legit. It's a fucking joke otherwise.

Sometime this week we will be doing some more testing... max squat and deadlift. I'll keep you updated on what day we'll be doing this, plan on the middle of the week.

Article

A Few Truths

Saturday 9/19

Warmup

Movement Prep/Plyos

Strength

3 x 3 Hang Cleans

MetCon

10 Deadlift @ 155

15 Pullups

20 Split Lunge Jumps

Friday 9/18

Warmup

Movement Prep/Plyos

Strength

None

MetCon

Partner Workout:

Partners will alternate doing the dumbbell complex that we've been using as our warmup. The first round, each partner will do 6 reps of each exercise. Second round, each partner will do 5 reps...Then each partner will do rounds of 4, 3, 2, and 1. This is to be done for speed, but as always, with a focus on form. In case you need a reminder, here is the list of exercises...

Swings

Snatch Left

Snatch Right

Cleans

Thrusters

Pushups

High Pulls

Burpees

To make sure this is clear I will outline how this should work...

Partner 1 does 6 reps of each exercise...

Partner 2 does 6 reps of each exercise...

Partner 1 does 5 reps of each...

Partner 2 does 5 reps of each...

Partner 1 does 4 reps of each...

Partner 2 does 4 reps of each...

...

...

...

...

Partner 1 does 1 rep of each...

Partner 2 does 1 rep of each...

You will post the total time it takes for you and your partner to complete the workout. I think I have each pair listed next to each other on the board... if not feel free to change it but keep the board neat.

I won't be getting to the weight room until 9ish so if you do the workout before then, post your time next to your front squat weight.

Tuesday Results

Top 10... crazy fucks on the team for killing this workout

Robusto 12:16

Felix 12:32

Grimshaw 13:02

Knowlton 13:36

Early 14:53

Pappas 15:01

Haaf 15:32

Clendenning 15:40

Robertson 15:58

Paillet 16:01

Monday Results

MetCon

Robusto 2:20

Felix 2:30

Spriggs 2:30

Calbick 2:32

Bentz 2:33

Donnan 2:37

Barron 2:38

Keiser 2:41

Walden 2:43

Francke 2:44

Strength; 3 x 3 squat

Walden 345

Jones 335

Frasier 315

Pappas 305

Knowton 295

Felix 295

Robusto 295

Solomon 295

Murphy 275

Keiser 275

Calbick 275

Wednesday 9/16

Warmup:

Movement Prep/Plyos

Same DB complex as yesterday. Really work on improving form and try and get up to 45 lb DB's.

Strength:

3 x 5 Front Squat

- Really drive the elbows up throughout this movement

- This is a lift we haven't really worked on too much, so be sure you are comfortable with it before loading on the weight

MetCon:

3 Rounds

15 Overhead Squats (45 lb bar)

15 GHD Situps

15 Back Extensions

- This will not be a timed workout... This is to ensure that you get the work in with the correct form especially on the overhead squats. Work to get below parallel.

Tuesday 9/15

Warmup

Watch the videos at the bottom of this post. Work on these moves with a kettlebell/dumbbell that is a weight you are comfortable with. I did 2 reps of each and showed 2 different angles so you guys can get a peek at form. Here is the warm-up...

3 Rounds (Alternate turns with your partner. One person does the warmup while the other rests)

3 KB Swing

3 KB Snatch w/L arm

3 KB Snatch w/R arm

3 KB Cleans

3 KB Thrusters

3 KB Pushups

3 KB High Pulls

3 KB Burpees

-Again, be sure to use a KB/DB weight that you know you can handle with these new movements. I'll try and be in the weight room tomorrow as much as possible to check form on these...

No strength work today... Continue to work on improving any lifts that need work.

MetCon

part A:

5 rounds:

8 Deadlifts @ 185 lbs*** (Scale if necessary)

15 Pushups

rest 3 min

part B:

5 rounds:

10 Burpees

10 KB/DB Swing - 45 lbs

rest 3 min

part C:

5 rounds:

8 pullups

15 Goblet Squat - 60 lbs

----Keep track of total elapsed time including part a, b, c and rest. That is your time for the day...

Videos

#1

#2

Monday 9/14

A quick word about strength work... Any time we do strength work I only want you guys to count work sets. These are the sets that you are actually reaching a weight near your 3-rep, 5-rep, or 1-rep max.

I'll use myself as an example as how I would approach today's strength work which will be 3 sets of 3 squats. After doing all of my movement prep work, I would load 135 on the bar and knock out 8 to 10 squats. Then move up to 185 for a set of 5, then 225 for a set of 5. From here I'd do 1 more set as I got ready for my work sets... probably a set of 3 at 275. Now is where I would actually start counting my work sets. If 275 went up pretty easily I might go with 295 for 3, then 305 for 3, then 315 for 3. You shouldn't be having huge jumps (40+lbs) in your work sets. If you do, this means you started off your work sets too light. Here's an overview of what the strength portion looked like here... (Work sets are in bold)

135 (10), 185 (5), 225 (5), 275 (3), 295 (3), 305 (3), 315 (3)

Everybody's day will be a little different, I just want to get the point across that work sets are exactly that, sets where you are really battling to get the weight up (but not at the expense of good form!)

Strength

3 x 3 Back Squat

MetCon

3 Rounds:

20 KB/DB Swings (45 lbs)

20 Box Jump

***Scale weight as necessary

Testing Monday!

Tomorrow (9/14) I will be testing 40's at 3 different times...

8:30 am

2:00 pm

7:00 pm

- We will run these on the track

- I like 40's better than 60's for a couple reasons... They test your ability to accelerate and still give you a chance to show top speed. Don't get me wrong, Coach Scannell will probably test 60's at some point, but for this program I feel like 40's will better represent speed and ability to accelerate

- Try to get the testing in before your workout, I'd like to get an accurate time so I don't want fatigue to come into play

Saturday Results

Looks like everybody did a pretty good job selecting weight on Saturday for the metcon. When deciding what weight to use on a workout like this one where the prescribed weight might be more than you can handle, decide on a weight that will challenge you, but also one that you won't spend the majority of the workout staring at while it sits on the ground. If in doubt... go lighter. You will still get the desired training effect at a lighter weight unless of course I specify to go heavy on a workout.

Pullups

Robusto 59

Jackson 57

Lawson 51

Haaf 48

Felix 41

Pappas 41

Keiser 40

Clements 35

Walden 35

Heckerl 35

Metcon

Felix 4:05

Pappas 4:09

Robertson 4:58

Knowlton 5:03

Frasier 5:08

Robusto 5:25

Walden 6:08

Keiser 6:43

Paillet 7:40

Binder 7:53

Sunday-9/13-Rest Day

I'll post an article later on today, but I'm looking to add some new music to my workout playlist... Post your favorite workout songs and I'll try and download some of them and play them while I'm around the weight room...

Saturday 9/12

Strength

3 Rounds

Max rep strict pullups

- No kipping or swinging allowed

- Full range of motion = elbows locked out at bottom, chin over bar at top (if you are unable to perform more than a few pullups at a time, continue with as many partial range of motion as possible)

MetCon

5 Rounds:

10 Hang Cleans @ 135 lbs

15 Pushups

- Regular hang cleans... not hang squat cleans like we did in the test

- Pushups are chest to ground and back up to full extension. Make sure you partners chest touches the ground each rep

- Scale the weight if needed. If you know 135 is too heavy, go down in weight. You will get a better workout if you work with a weight you can manage with good form.

Friday 9/11

Strength

3 x 5 Deadlift

MetCon

5 Rounds:

Suicides (B-Ball Gym)

5 Burpees

- 2 min rest between rounds

-Start at baseline, sprint to free throw line and back, sprint to half court and back, sprint to opposite free throw line and back, sprint full court and back... then do 5 burpees

Thursday 9/10 - Rest Day

Another solid 3 days of work so far this week. I'm liking what I've seen so far, let's keep it up. Again if you guys have any comments regarding the program, any of the workouts, or whatever, feel free to post a comment or send me an email. Your feedback will only make the program better.

I'm going to sound like a broken record here...but I still want to stress form on everything we do. This goes from the simplest movements such as the pushup to the most complex movements like the clean. Read today's article, it's a great one and really reinforces my point.

Next week we will be doing more testing. Right now, it's looking like we'll run 40's on Monday. I'm trying to set up different times that you guys can run them throughout the day. These times are most definitely not official, but I'm thinking of 8:30 am, 1 pm, and 7 pm. I think everybody should be able to make one of these times. I'll keep you posted as the week goes on...

Back at it tomorrow, get your rest today.

Articles

Virtuosity

Foam Roll

Tuesday Results

Better day yesterday with respect to form...but there is still room for improvement across the board. I'll be in the weight room today from 4-6ish. See some of you guys in there...

Top 10:

Felix 23

Grimshaw 23

Lawson 22

Hunter 22

Clements 22

Robusto 21

Jackson 21

Knowlton 21

Pappas 21

Klimesh 21

Haaf 21

Panozzo 21

Bogese 21

Wed. 9/9

No strength work today...

MetCon

4 Rounds:

20 Pushups (Full range of motion = chest to ground/full extension at top)

15 Back Extensions*

10 GHD Situps*

*Do these on the Glute-ham developer (GHD). You guys may know this as the back extension machine down at the end of the weight room on both sides of the desk.

*Situp

*Back Extension

**My recommendation is to fly through your pushups and take your time on the situps and back extensions. I have seen people fall off this machine, be sure you are comfortable with it before you try and fly through the part of the workout that requires you to work on the GHD.

Tuesday 9/8

Great job today on the testing. Remember, form is the most important part of this program. If you are performing at an intensity that doesn't allow you to maintain form on 90% of your reps, you need to take it back a notch and be sure you are going through the full range of motion while proper form. Partners, help each other out here... Don't let one another take a short-cut on a workout, you are only letting each other down by doing this.

I hope that this subject doesn't have to be brought up again. I don't want to walk in the weight room and see partial range of motion squats, pushups, pullups, etc. If you want to work on cleaning up form on lifts, let me know, but if you feel like you have a grip on what you are doing, get it done the right way.

Strength

3 x 5 Squat

-Try and improve on last week's weight

-Add weight on each set that you successfully complete

MetCon

Alternating Tabata (:20 on/:10 off)

Side-t0-Side Jumps

Squats

*Do as many side to side jumps as possible in 20 seconds, rest for 10 seconds, do as many air squats as possible in 20 seconds, rest for 10 seconds, back to side to side jumps for 20, rest 10, squats for 20, rest for 10. Repeat this cycle until you have done 8 sets of each exercise. (8 min total)

**Below is a video of the side-to-side jumps. Notice where I am touching each rep. You must touch the corner of the platform on each side.

Results (Friday and Testing)

Friday's Results (7 Round Workout)

Felix 8:13

Lawson 9:03

Robusto 9:22

Jackson 9:54

Robertson 11:22

Grimshaw 11:22

Keiser 11:30

Knowlton 12:02

Pappas 12:36

Fink 12:41

Test

Lawson 3:35

Jackson 4:00

Robusto 4:42

Keiser 4:43

Felix 4:55

Pappas 5:40

Walden 6:22

Solomon 6:37

Calbick 7:10

Frasier 7:50

Sunday-Day Off

Rest today. Testing Monday morning will start at 9:30 AM. Spread the word that the time changed from 9 to 9:30. There's a chance I have to teach a stupid class at the Y Monday morning if somebody can't pick my class up.

Certification went well today, I got destroyed by a workout. Pullups on fat bars are disgusting, be thankful that you don't have to deal with that. Oh well, back at it tomorrow...

"What you have give, because what you save, you lose forever"

Article (Any time I post an article, also think about how it pertains to baseball...this one sends a pretty strong message)

A Dose of Humility

Saturday 9/5

Warmup

Plyos followed by (4) 30 yd striders, increasing speed on each

Running

Run 100 yds each minute on the minute for 10 minutes

- Example: If it takes you 13 secs to run the first 100yds you have 47 secs of rest before starting the 2nd sprint

- You will run a total of 10 sprints

- Each sprint is max effort, try and repeat your time every sprint

Friday 9/4

Warmup

Movement Prep

3 x 8 Overhead Squat

- Work on gradually improving form on this lift

Strength

3 x 5 Weighted Pullups

-Dumbbell held in feet, ankles or knees. Whichever is more comfortable.

MetCon

7 Rounds of:

7 Sumo Deadlift High Pulls @ 95 lbs

7 Hang Squat Cleans @ 95 lbs

7 Pullups

- Get to the BOTTOM of a squat in the hang squat cleans. These will be a part of the test on Monday so get your form right. I'd recommend practicing before you start the WOD.

Thurs. 9/3 - Rest Day

Most of you guys probably woke up with sore lower backs today...that's pretty normal after a heavy deadlift day. For those of you who didn't get sore, you will soon enough once you move up in weight on the deadlift.

Couple things...

First, we will NOT be doing the testing on Friday. I am leaving for the weekend on Friday morning. The testing will be moved to Monday 9/7 at 9 am.

Next week we will also test 40 times and have a meeting about the workouts to cover a couple things and to field any questions you guys have so far. 40 testing will likely be Tuesday evening and the meeting will probably take place before Monday's testing, not positive on that one.

Article

Better Than Yesterday

Video

Paleo Diet

Wednesday Results

Of those who completed the workout with knees to elbows only...

Knowton 2:21

Robusto 2:30

Robertson 2:40

Fink 2:41

Solomon 2:52

Grimshaw 3:01

Jackson 3:01

Clendenning 3:10

Woodruff 3:16

Walden 3:16

Tuesday Results

Grimshaw 23

Knowlton 23

Jackson 21

Paillet 21

Felix 20

Lawson 19

Pappas 19

Haaf 18

Francke 18

Robusto 18

Wed. 9/2

I think we can do a better job cleaning up the weight room. I know you guys are toast after you finish your workout, but be sure we are cleaning up after ourselves. Don't make me keep reminding you guys of this...

Another good day from what I saw. Guys competing their balls off, good to see. Just like yesterday tho, I did see a lot of form issues that need to be cleaned up. I know when you are in the middle of a workout you just want to get through the reps as fast as possible, but really focus on range of motion. Almost every person I watched today can get lower (and higher) in their air squats.

Grind through today and earn your day off Thursday. Finally, I will be moving the testing...most likely to Monday evening because I will be out of town this weekend and will be leaving Friday. I'll keep you updated.

Warmup

Movement prep

3 x 8 Overhead Squat w/45 lb. bar

Strength

3 x 5 Deadlift

- Focus on form

- Work up to a 5 rep max weight you are comfortable with

- Must guide bar down to floor, no dropping from the top of the deadlift mid-set

MetCon

21-15-9

KB/DB Swings (35-40 lbs)

Knees to Elbows

- Knee raises are an option if you are unable to perform knees to elbows

- Be sure and put an asterisk next to your time on the board if you don't complete the workout as prescribed (doing all knees to elbows)

Article

Don't Use Drugs...

If you have any comments or questions about the workouts/articles, feel free to post. Have fun with this site. I made this for you guys, not for me.

Monday Results

Each day I will list the top 10...

Jackson 3:47

Frasier 3:50

Calbick 4:10

Bogese 4:15

Walden 4:19

Solomon 4:35

Haaf 4:35

Grimshaw 4:41

Knowlton 4:45

Keiser 4:45