The Pain Depot
YOU NEVER KNOW HOW STRONG YOU ARE UNTIL BEING STRONG IS THE ONLY CHOICE YOU HAVE.
Wednesday, August 25, 2010
Tuesday, August 24, 2010
AM
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
PM
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)
Monday August 23, 2010
Friday, August 20, 2010
August 20, 2010
Why is it called “300 FY”? First, FY means fuck you. And it’s named so because there are a bunch of videos on YouTube showing so called “Spartan training” or “a variation on the 300 Spartan workout”. Some were funny (the one using Thera-Bands made me spit coffee on the keyboard). Another made me wonder if its protagonist preferred what he was doing to working out. But most of the videos made me genuinely sad because they show the margin by which most people have missed the point – and I honestly wish they hadn’t. “300 FY” is simple, and there’s no way to cheat it or modify it. Some AirDynes may be more efficient than others but not too different. How do you do the workout? Saddle up, set the countdown timer for ten minutes, come out of the gate hard, and hold on. If you finish with 300 or more you have done the workout. If you finish with 299 calories you have not done it. No scaling, no changes. It cannot be dragged down to a more easily attainable level. Do what is written: just like the original “300” workout, which was composed as a one-time test, and taken without rehearsal or practice. Gym Jones
AUGUST 19, 2010
For time:
15 chin ups
Row 250 m
10 burpees
Row 250 m
15 chin ups
Row 250 m
10 burpees
PWO fueling:
25-35g P
10-15g C
Meal 60 min later:
PFC meal
AUGUST 18, 2010
Dead Lift - 10 sets of 1; rest 90 sec
(total score is total weight lifted in all sets combined)
Monday, August 16, 2010
August 16, 2010 - I'm baaaa-ack!
A. 30 sec amrap/60 sec rest - db push press - 35#/h - 5 sets
rest 30 sec
B. As many sets of 15 unbroken CTB chin ups in 10 min
rest 30 sec
C. Run 3K for time
Wednesday, July 21, 2010
S.M.A.R.T. Goals
Specific - A specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."
Measurable - Establish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Attainable - When you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
You can attain most any goal you set when you plan your steps wisely and establish a time frame that allows you to carry out those steps. Goals that may have seemed far away and out of reach eventually move closer and become attainable, not because your goals shrink, but because you grow and expand to match them. When you list your goals you build your self-image. You see yourself as worthy of these goals, and develop the traits and personality that allow you to possess them.
Realistic - To be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Your goal is probably realistic if you truly believe that it can be accomplished. Additional ways to know if your goal is realistic is to determine if you have accomplished anything similar in the past or ask yourself what conditions would have to exist to accomplish this goal.
Timely - A goal should be grounded within a time frame. With no time frame tied to it there's no sense of urgency. If you want to lose 10 lbs, when do you want to lose it by? "Someday" won't work. But if you anchor it within a timeframe, "by May 1st", then you've set your unconscious mind into motion to begin working on the goal.
T can also stand for Tangible - A goal is tangible when you can experience it with one of the senses, that is, taste, touch, smell, sight or hearing. When your goal is tangible you have a better chance of making it specific and measurable and thus attainable.