What we did today!

How Many Days per Week?

How many days per week should you workout to improve your fitness? The folks over at Beyond the Whiteboard have analyzed their data and provided some empirical information. BTWB is an online tracking tool for your workouts. We still prefer paper for this, but the folks over at BTWB have a lot of people participating with their tracking tools and it gives them access to a ton of data. They have put it to good use.

So, how many days should you workout? Depends on how quickly you want to improve. Surf over workout more? and give it a read. If you want improvement, you may find the answer is doing more workouts per week. Give it a read and evaluate your goals.

Enjoy the information.

Krypto, the SuperDog, from deep within the secret underground lair

World Domination

We continue our march toward World Domination today during our final week of this endurance cycle. Lots of reps, to be sure, but lots of reps to practice our form. More to come from our underground secret lair that will assist us all in our journey toward Winter Sports Season.

So, don’t be scared…ok, maybe a little, just get ready for more fun.

Olympic Warm up
250 KB Swings


Gymnastical Sunday

These skill days are super fun for everyone. As athletes, it’s important to practice difficult movements so we gain the ability to properly control our bodies in different planes. Get upside down.

Forward and backward rolls
Handstand to forward rolls
Bar muscle ups
Ring muscle ups

Guess where all of this transfers? Olympic lifting. What?

That’s right. Get better at gymnastic and bodyweight movements and you get better control of, and more power from your Olympic lifts.

If you missed this fun skill day…get you some next time.


Oh what fun…

…it is to do burpees. You can tell by the happy faces and jumping for joy that happens during burpee workouts. IMG_4357.JPG

First, however, we march on during our endurance phase of getting ready for winter and utilizing our max effort gains during the previous year of work.

HBBS 5×15 at 45-50% of one rm

burpee ladder
Cash out
200 double unders

Boy, it sure is awesome out here.