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Welcome to GPP (General Physical Preparedness).
Your FREE online resource for Optimal Health.
Click HERE to learn more about GPP.
Today's Workout:
Wednesday, May 30, 2012 
Complete 8 rounds of 20 seconds "work" followed by 10 seconds rest of:
BTB squats
dead lift 65/95
box jumps
kb swings 25/35
hill climbers
Post total number of reps for each exercise to comments.
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Reminder: we now have an 8am workout. This will continue through summer.
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Whatever works.
Tuesday, May 29, 2012
Warm up:
30 sec plate switches
30 sec rest
60 sec plate switches
60 sec rest
90 sec plate switches
90 sec rest
120 sec plate switches
Workout: (OH pyramids) 10-8-6-6-8-10 reps per set of:
OH BB press (strict) AHAP
rest 2 min between ea.
Post weight used per set to comments.
Finish with 100 superman back extensions
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To get the most out of the "press" portion of this workout, be sure not to use your body (hips, knees, ankles) for an assist. This movement is to be done strictly. Move the bar using only the muscles of the shoulder girdle and elbows.
If you can't perform all of the reps which are called for in one go, lighten your load and form up.
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Chaney! WOWZA!
Monday, May 28, 2012
Warmup - run 800 m
Performed on a 50m field with turnarounds every 10m
ladder sprint (5 point turn around)
10 burpees per baseline touch
side shuffle sprint (5 point turn around)
20 chair dips per baseline touch
bear crawl ladder (5 point turn around)
20 pushups (strict) per baseline touch
crab crawl ladder (50 point turn around)
35 situps per baseline touch
Post time of each ladder combo to comments.
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We will be conducting only 1 workout today. Meet at GPP at 8am. Workout is conducted off-site.
Bring your own timing device (cell phone, watch) to the workout today.
You may also consider H2O.
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For the record, I have never thought the reason for America's obesity epidemic lies solely with a lack of exercise and poor food choices. I've always thought the poor food choices and lack of exercise were the results of other lifestyle factors which are not as well understood.
Louis N. says it best.
"It's not about what you're eating. It is more about what's eating you."
This is a great article. "Let Us Eat Cake: The Paradox of Scarcity" by Wray Herbert
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This is Jeanene. She just had a baby. She's down over 40 lbs. in 4 months. Congratulations Jeanene! Yours is an outstanding effort indeed.
Saturday, May 26, 2012
2 rounds for time:
400m run
25 squats
400m run
25 situps
400m run
25 high sumos 45/65
400m run
25 pushups
400m run
25 burpees
Post time to comments.
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I LOVE that "PainStorm" workout. It's certified ROUGH! I was bragging (a little) about you all on Janetha's site, in the comments section. Had a long think about it and decided to share it.
"I love coaching workouts like this. It is life changing - for me. Watching someone take himself/herself (physically) to that VERY dark place full of fear and self-doubt and then come back to consciousness, realizing they lived to tell the tail and benefited along the way is life changing – for me. It always affirms my faith in the strength of the human spirit. Fun to watch someone battle and conquer one of their own demons."
There was a little more, but that was the gist of it. Sometimes I think the thing holding the rest of the world back from taking their health to that place they have never been, is the fact they refuse to do things they've never done.
Heavy power cleans are scary. But NOT for the Peeps!
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Have a safe and happy holiday weekend! Remember, we are only having 1 workout on Monday. It starts @ 8am. See you there!
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This inspired me, too. Kenz is on her last 5 PC and burps. The weight she is using (95 lbs - Rx) represents a SIGNIFICANT portion of her BW. I don't mean to embarrass her, but I'd put money that she doesn't go an OUNCE over 105. It's an impressive effort.
Friday, May 25, 2012
Warm-up
800m run
50 situps
Workout
20-15-10-5 reps for time:
power cleans 95/135
burpees
Post time to comments.
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The Rx weight is VERY heavy on this one today. Know your limits. Warm up with a several test lifts of progressively lighter weights.
Scale to an appropriate weight where necessary. Post weight used to comments.
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Memorial Day Workout - As is tradition, we will be holding a SINGLE Memorial Day workout this Monday the 28th. Workout begins at 8am! See you there!
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Our little fitness factory is growing! Thank you!
To alleviate some of the congestion in the mornings, we will be adding an 8am class through the summer. First class will begin Tuesday, May 29.
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As you guys walk off into the sunset, we want you to know we'll miss you JMc and Ash. Love you guys! We look forward to posts from GPP Portland!
Thursday, May 24, 2012
For time:
Complete 2 rounds before moving on.
25 OH walking lunges 20/30 (hold weight overhead - arms fully extended)
25 sideups R
25 sideups L
Complete 2 rounds before moving on.
25 squat to box jumps
25 biceps curls (strict) 15/20
Complete 2 rounds before moving on.
25 SLD R 25/35
25 pushups
25 SLD L 25/35
Complete 2 rounds before moving on.
25 front squats 45/65
25 pullups
Post time to comments
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Memorial Day Workout - As is tradition, we will be holding a SINGLE Memorial Day workout this Monday the 28th. Workout begins at 8am! See you there!
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Our little fitness factory is growing! Thank you!
To alleviate some of the congestion in the mornings, we will be adding an 8am class through the summer. First class will begin Tuesday, May 29.
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VERY cool! We still have more stickers. If you want one. Drop us a line.
