Month: December 2014

Dan John’s Strength Standards

 

Dan John's Strength Standards

 Dan John’s Strength Standards

How strong should you be? What should your strength be like in the various skills of Squatting, Pulling, Hip Hinge, and Pressing?

Have a look at this excel spreadsheet from Dan John top notch Strength and Conditioning Coach. For the excel spreadsheet and the PDF version of Dan Johns Strength Standards click below.

Click here for Link : Strength-Standards

Click here for PDF: Strength-Standards

For the excel spread sheet, you can input your score in the section that says “Me” and it will give you a representative chart that would show you where you need to spend more of your time to balance out your strength.

 

Click here for more CrossFit Inventory Skills 

 Dan John’s Strength Standards For Men:

Push
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps
Pull
Expected = 5 pullups
Game-changer = 15 pullups
Hinge
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift
Squat
Expected = Bodyweight squat
Game-changer = Bodyweight squat for 15 reps
Loaded Carry
Expected = Farmer walk with total bodyweight (half per hand)
Game-changer =Bodyweight per hand
Getup
One left and right, done with a half-filled cup of water

For Women:

Push
Game-changer = Bodyweight bench press
Pull
Game-changer = Three pullups
Hinge
Game-changer = 275-pound deadlift
Squat
Game-changer = 135 for five in the back squat
Loaded Carries
Game-changer = 85 pounds per hand
Getup
One left and right, done with a half-filled cup of water

Dan Johns Strength Standards High School Standards, for Girls Varsity: Big Silver Club (Girls)

One Arm Bench 12kg10 Right/10 left
Standing Press 70
Power Clean 95
Deadlift 205
Back Squat 135
Front Squat 95
Power Clean & Jerk 75
All done in one workout, by the way.

Dan Johns Strength Standards High School Standards, for Boys Varsity
Big Blue Club (Boys)
One Arm Bench 32kg5 Right/5 left
Standing Press 115
Power Clean 205
Deadlift 315
Back Squat 255
Front Squat 205
Power Clean & Jerk 165

Men’s Standards

Squat Movement

1. Proper Form in the Goblet Squat
2. Goblet Squat: 24K x 10
3. Double KB Front Squat: 32K x 10
4. Bodyweight Back Squat
5. Bodyweight Front Squat
6. Bodyweight Back Squat x 15
7. Bodyweight Overhead Squat x 15

Press Movement

1. Push Ups x 10
2. One Arm KB Press: 24K x 5 per Side
3. Double KB Press: 32K x 5
4. Bench Press: Bodyweight
5. One Arm Overhead Press: ½ Bodyweight
6. Bench Press: Bodyweight x 15
7. Two Arm KB Press: Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 24K x 20 (Proper Form)
3. Double Kettlebell Clean: 32K x 10
4. Barbell Clean: Bodyweight
5. Barbell Deadlift: Double Bodyweight
6. Barbell Snatch: Bodyweight
7. Barbell Deadlift 2.5 x Bodyweight

Pull Movement

1. Batwings, thumbs in armpits, 16K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 5
5. Pull Ups x 8-10
6. Pull Ups x 15
7. Weighted Pull Up with 48 K

Dan John’s Strength Standards For Women 

Squat Movement

1. Proper Form in the Goblet Squat
2. Goblet Squat: 12K x 10
3. Double KB Front Squat: 16K x 10
4. Back Squat: 135 x 5
5. Bodyweight Back Squat
6. Bodyweight Front Squat
7. Bodyweight Overhead Squat

Press Movement

1. Push Ups x 1 (Excellent Pushup)
2. One Arm KB Press: 10K x 5 per Side
3. Double KB Press: 12K x 5
4. Double KB Press: 16K x 5
5. One Arm Overhead Press: 1/3 BdWt
6. Bench Press: Bodyweight
7. Two Arm KB Press: 2/3 Bodyweight

Hip Hinge Movement

1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 16K x 20 (Proper Form)
3. Double Kettlebell Clean: 16K x 10
4. Barbell Deadlift: 1.5 x Bodyweight (or 135×5)
5. Double KB Swings: 24K x 10
6. 5:00 Minute Snatch Test: 16K x 100
7. Barbell Deadlift 2 x Bodyweight (275lbs.)

Pull Movement

1. Batwings, thumbs in armpits, 8K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 1
5. Chin Ups x 3
6. Pull Ups x 3
7. Weighted Pull Up with 24 K

 For more of Dan John’s work please go to his website http://www.danjohn.net

12 Days of Christmas Song Workout – A Holiday WOD Inspired by the Song

12 Days of Christmas Workout

12 Days of Christmas Song Workout

 A Holiday WOD Inspired by the Song

Have you been indulging a little too much when it comes to the sugar cookies and egg nog? Perhaps you have been enjoying the holiday cheer a little too much? The holidays are time to see friends and enjoy great friends and to be be merry, but sometimes your workout routine suffers during the holidays. Here is a surefire way to kickstart your healthy habits again and to perhaps even feel less like a bowl full of jelly over the holidays.

This is a 12 Days of Christmas Song Workout! Here is how it works:

You start with day 1, and sing it like the song. On the first day of Christmas my true love gave to me…. and then you do One twenty second plank hold..

Next would be : On the second day of Christmas my true love gave to me. Two pull-ups, and One twenty second plank hold.  This holiday song workout is a ladder of exercises and you keep on adding one more exercise to the mix until you get to 12 days, and then you work your way all the way back to day one. I think you will find that this metabolic conditioning type workout will be a hit with the CrossFit type crowds at the gym, due to it’s high rep nature. Feel free to mix up the types of workouts depending on what you have for equipment. Remember than when doing this 12 days of Christmas workout, you will do the number of reps that correspond to the day. For example in this workout you will do 7 push-ups, 6 tuck jumps, 5 Russian kettlebell swings.. and on and on until you get all the way to day 12 and back down to one like the song.

I tried this today with some others, and the combos worked out well.

12 Days of Christmas Workout

1. 20 Second Plank Hold

2. Pull-ups

3. Burpees

4. Russian Twists. (Each side counts as One)

5. Russian Kettlebell Swings

6. Tuck Jumps

7. Push-ups

8. Flutterkicks (four count counts as one rep)

9. Walking lunges (each step is one rep)

10. Push Press

11. Goblet Squats

12. Star Jumps

Let us know how you made out and what combos of weights you used.

Crockpot Goose Legs Recipe – Use Your Slow Cooker for Delicious Tasting Goose Thighs

Crockpot Goose Legs Recipe 

CrockPot Goose Legs Recipe - Slow Cooker

Canada geese over Collingwood

Isn’t goose greasy? I’ve heard it a million times. There is a significant difference between wild goose and domestic goose. Wild goose is not greasy, and in fact the meat has very little fat, and it quite lean. While goose breasts are part of quite a few recipes, one of the fewer known treats of the wild goose is the giant legs or thighs. This recipe turns out well for those that don’t like the wild or “gamey” taste of wild goose. For those adhering to the paleo or primal lifestyle this fits that description. Now you just need to go out and get some wild geese or have a friend that hunts.

If you are looking for a great wild goose crockpot recipe for legs then give this a shot and let me know how you make out!

slowcooker goose leg recipe

Here is a great CrockPot Goose Leg Recipe.

Makes : 6-8 Servings

Prep: 30 mins

Cook: 5-7 hours

Slow Cooker Goose Leg Ingredient List

  • 4-6 Goose Legs
  • Fish Crisp Seasoning, Shake and Bake, or Flour
  • Bacon Grease or Butter
  • Beef Stock or Broth 1800 ml or 6-8 cups
  • 1 Large Onion
  • 3 Carrots
  • 3 Celery Stalks
  • 6 Peeled potatoes
  • 2 Bay Leaves
  • 5 Large Garlic Cloves
  • 1 Tbs of fresh Rosemary
  • 1/2 Cup of Red Wine or 1/4 Cup of Red Wine Vinegar
  • Salt to taste
  • Pepper to taste

I really like simple recipes and this is that. If you start in the morning this will be ready for dinner, it takes a while for the meat to soften up and fall off the bone. This is what you want. So get your slow cooker ready and set it to HIGH.

Directions:

1. Heat up some oil in a frying pan and coat the goose legs with a flour mixture, Fish Crisp or Shake and Bake in order to coat the legs and give them a nice browned exterior. Cook them quickly on medium high heat until the exterior is nice and brown.

2. Cut potatoes, carrots, celery and add to pot.

3. Add beef stock and spices and close pot.

4. Crack leg bones on goose legs to allow flavour from marrow to go into stew.

5. Cook for 5-7 hours on high or until the meat is easily pulled from legs with a fork.

If you have some goose breasts and want to try something different try this great tex-mex fajita goose or duck recipe

If you want roasted goose, try this recipe from Mark’s Daily Apple

 

crockpot goose leg recipe

bacon grease works well for cooking with

 

goose leg recipe

Cracking the goose leg bones allows for a richer more flavourful broth with the bone marrow

 

Whole Life Challenge Mark & Heather’s Gym

 

 Whole Life Challenge Mark & Heather’s Gym

Whole Life Challenge - Mark and Heather's Gym

Whole Life Challenge – Mark and Heather’s Gym

So let’s do this together! Whole Life Challenge

The Whole Life Challenge is the 56-day online game that allows you to affect lasting change in your life. Heather’s Gym and Mark’s Gym are combining forces to make a large combined team.

You don’t need to be a member of either, gym. If you want to join us, then we will take you on! 

Join Mark and Heather’s Team Now

Marks gym logo

Mark’s Gym located in Collingwood Ontario Canada

While everyone wants to look and feel better, it can be a challenge to know how or where to start. The Whole Life Challenge focuses you on the key areas of your life that produce real, life long changes. Playing together with your friends and family in a fun and motivating daily game, you’ll create new healthy habits that last long after it ends.heathersgymbanner

Heather and I are going to be coaching you through a really fun online health & wellness game called the Whole Life Challenge coming up in January.

We’d love for you to join us and be on our team. The WLC is a challenge to see how much of an impact you can have on you body, fitness and lifestyle habits over 8 weeks.

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We are really excited for it! By doing this Whole Life Challenge together, we’d both get better results, stay motivated, and have much more fun! There is a cost to join of $39 for 56 days of fitness, what a deal! Think of the motivation and extra peer support to keep you on track for 8 weeks! The Whole Life Challenge is like having a built-in accountability coach.

wholelifechallenge-results-on-paleoparents-740x442

Use the App or track your results online!

The game starts on January 17th but you should register right away to get ready. If you have any questions Contact us.

There’s also a ton of info on their website (www.wholelifechallenge.com).

Whole-Life-Challenge2

 

Click here to sign up on Mark and Heather’s Gym team. 

 

Timeless Advice from Jack LaLanne on Being Happy

Timeless Advice from Jack LaLanne on Being Happy

Jack LaLanne was a fitness and health and nutrition advocate. If this film was not a black and white video, you might think that this some recent common sense health and fitness advice. You may remember Jack LaLanne as being a TV sales pitchman for his Juicer, but the man was a fitness revolutionary, and also lived to a ripe age of 96.

Jack hits the nail on the head here with some old fashioned simple advice.

  • Money does not equal happiness
  • Eat foods in their natural state
  • Get more physical activity
  • Exercise affects your mood and emotions


See what Jack has to say by watching the quick Youtube video.

Read more about Jack LaLanne here.

Timeless advice.. is it not?

JTimeless Advice from Jack LaLanne on Being Happy

 

Airdyne Workouts for Mountain Biking

Airdyne Workouts for Mountain Biking

Airdyne Workouts for Mountain Biking

More like this...

Airdyne Suffer is similar to Mountain Bike Suffer

 

 

 

 

 

 

 

 

 

 

If you ride mountain bikes, than you already know that racing is about suffering. Mountain bike training sessions are about spending time and making payments to the suffer bank so that you may make a “withdrawal” on race day. Mountain biking is about a great blend of speed, power, and technique, and at the end of the day, the races are really won ahead of time with the training that you have done beforehand.

The Airdyne bike is a great fit for mountain biking training because it involves the entire body, just like mountain biking. When you are racing on a mountain bike you are pumping your arms up and down on the handlebars trying to keep the flow through a section of the trail. Your arms are working to pop you up and over logs and boulder fields. After a long day of riding single track you know that feeling of your triceps ready to fall off because they have been acting as shock absorbers. Mountain biking is not all about leg strength, it is about having a strong upper body and a strong core to bring the total package together. If you want a great resource for learning more about strength and conditioning demands for mountain biking check out professional mountain bike coach James Wilson’s Site here.

Here is a quick workout that I think you will like that meets the demands of a mountain biker. Mountain Biking is not road riding, and the demands are different.

Equipment needed:

  • Rings or TRX for dips and ring pulls

  • Airdyne Bike

  • Tabata Timer

Airdyne Workouts for Mountain Biking

Using a tabata timer set for 20 seconds of work and 10 seconds of rest complete the following 24 rounds. If you don’t have a tabata timer you can find one here on youtube. 

Starting on the Bike complete Airdyne workout for Calories, don’t reset the calorie count in between rounds. Just keep riding hard.

At the end of the 20 seconds transition to ring pulls,

After ring pulls, then transition back to Airdyne in the 10 second “rest”.

Complete another sequence of Airdyne sprint, then transition to ring dips.

The goal on both the ring dips and the ring pulls is to keep moving! So choose a position or use your feet to help you a little in the dips. If you aren’t moving, you aren’t getting any stronger. 

Airdyne Workouts for Mountain Biking

Rich Froning on Airdyne crossfit fittest man on airdyne

Complete the entire 24 rounds alternating between ring rows, and dips.

Here is a sample sequence:

Airdyne Sprint 20 seconds

10 second transition

Ring Rows 20 seconds

10 second transition

Airdyne Sprint 20 seconds

10 second transition

Ring Dips 20 seconds

10 second transition

Airdyne Sprint 20 seconds

10 second transition

Ring Rows 20 seconds

until you are done the 24 rounds or 12 minutes and change.

airdyne mountain biker wod

Airdyne Workouts for Mountain Biking – The Scoring

Scoring

If you want to keep track, here is how you figure out if you are getting any better. Take your total calories from your Airdyne effort on the bike, and add it to the total number of reps of ring dips and ring pulls combined. Heather’s Gym and I did this workout this morning and it’s a winner.

Please leave a comment with your results

Click here for more Airdyne Workouts 

Airdyne Workouts for Mountain Biking

VIDEO: 370 Push-ups in 3 minutes

movember_push_up_challengeHere is the result from my Movember Push up Challenge! In a short 10 days, we garnered a ton of likes and shares on social media as well as raising a couple hundred dollars for the Movember charity. In 1/2 a day with the help of my family I did 370 push-ups to keep my word and raise awareness for the cause.

Thanks to all who supported me, one of these days I will be able to life my hands about my waist and brush my teeth.