- Category: Journal
- Date: 7.30.09
Courtesy of Andrew Burns of Crossfit Kingston – 23 for 23
23 exercises, each done for 23 reps. Sounds ok. You give the list to someone else though, and they get to make up the order you do it in.
Mine ended up looking like this:
Burpees
Lateral Jumps (over a 12 inch box)
Box Jumps (24 inch)
Wall Ball (20lbs)
DB Thrusters (40lbs)
Squats
Push Press (45lbs)
Turkish Get Ups (24kg kettlebell)
Lunges
Double Unders
Push Ups
Handstand Push Ups
Deadlifts (135lbs)
Medicine Ball Cleans (20lbs)
Step Ups (20 inch box)
Pass Throughs (tucked plance to an L-sit)
Toes to the Bar
Pull Ups
Body Rows
Sit Ups
Hanging Knees to Elbows
Back Extensions
KB Swings (24kg)
After the fact I realized Burns had written to do the Turkish Get Ups with a 16kg KB… NO WONDER IT TOOK ME FOREVER! lol
The whole thing ended up taking me 48:27. Fucken Terrible. Thanks Burns!
Comments: 0
- Category: Journal
- Date: 7.22.09
Sitting in a globo gym, I look around, look around and see nothing… Nothing actually worth doing.
I see bicep curls, leg extensions, reverse wrist curls. I see people using straps because their grip is weak, belts because their backs are weak, and shit form because their muscles are weak…
These people want to be strong, fit, healthy, and to look good. However these exercises accomplish only one of these goals, while sacrificing all the others.
They go out of their way to isolate a muscle, and then wonder why the antagonistic muscle/tendon/ligament suffers reoccurring injury.
The human body does not move in an isolated way. Our so called cheating is not cheating; it is our body trying to do what it was designed for – EFFICIENT MOVEMENT!
Gorilla’s can do a pull up with one finger in the crack of a flat cement wall, while weighing in at over 400lbs.
A female chimpanzee only weighing 100lbs can deadlift 315lbs with one arm.
An orangutan can crush an alligator’s skull with its bare hands.
What can you do?
Have we tossed these abilities out the window in exchange for larger brains? Because that seems to be what the smart people tell us. No we haven’t, so why can’t we do this? It’s because, for once (but unfortunately the one time we should) we refuse to take THE EASY ROAD.
Over the past 10 weeks I have done only 4 exercises (1 a day), followed by simply goofing around in the gym, having fun with gymnastics.
I CAN NOW DEADLIFT CLOSE TO 500LBS
I CAN NOW SQUAT 315LBS ASS TO ANKLES
I CAN NOW STRICT PRESS 200LBS
I CAN NOW BENCH 300LBS
I CAN NOW CLEAN AND JERK 200LBS
I CAN NOW HOLD A SOLID FLAG
I CAN NOW ROCK A SICK BACK LEVER
I CAN NOW RUN THROUGH MUSCLE UPS
What have you done in the past 10 weeks? Added 10lbs to your bicep curl? Is that seriously worth all the time you spent in the gym? Would you pay $500 to get your car fixed so that you could save 2 cents a liter on gas for the next month?
I tell people that power lifting and olympic lifting, coupled with gymnastics is the absolute best way to train – no matter the goal. And I am living proof.
You want to be bigger?
-I gained over 10lbs of lean mass
You want to be ripped?
-I’ll show you my 8-pack any day
You want to be healthier?
-I literally can’t sleep more than 6 hours a night anymore, and have a constant flow of energy ALL DAY. I haven’t even sneezed in over a month.
You want to be better at ANY activity?
-I’m bigger, stronger, faster, and haven’t seen “tired” in over a month.
One of the best parts to all of this – IT’S ALL FREE! Everything you need to know is available to you for nothing. E-books, websites, forums, they’re all over the place giving out free information! The people involved will be the most life changing, honest, and amazing people to ever come into your life. And you will STILL reach all your goals; actually you will greatly surpass them.
Stop wasting your life - Start living it!
Get out there, lift heavy, play around, and enjoy the benefits.
Comments: 0
