IGX

So I decided to do an experiment. I was doing basically a 2x2x2 Lift,Cardio,yoga or something similar. I was not making progress, I found I was skipping days, especially yoga because I didn't like doing it despite it definite benefits. I decided it was time to get serious. So I decided to alternate...

One, is that the lifter's center of gravity needs to be behind the bar. Two, minimize as much as possible any joint bending in the ankles, knees, hips and spine. What i mean by that is you should be in a position that requires as few levers to be moving at a time as possible. If, as you lift, you h...

That's similar to what Mike Caviston does for one level of his indoor rower workouts. I've always thought about it for KBs. On the erg you add strokes here and there in the same 60', which raises your average stroke rate/minute (and thus, the distance travelled) over a period of months. For KBs, you...

I'm no GS-er, but I am an out of shape father of two, so congrats. I'm doing 300 GS swings a day @ 53. 10/20/30/40 to warm up, then 3x50. I'm detrained and short on time, but it feels good. Especially after having done so many hard swings, GS just seems more natural. Going to go up a bell size after...

Food Lab by J. Kenji Lopez-Alt is fun and based off McGee's On Food and Cooking , which is lots of science related to cooking, but not necessarily cooking per se. Some bread baking books are fun for a mix of science and recipes. I have Forkish's Flour, Water, Salt, Yeast , Robertson's Tartine Bread...

If they're not testing blood lactate, they're just making stuff up.

2/11-16

400 swings per day at 53lb with 2-3 presses each arm after each set of 20 or 25 for a daily total of 40-50 presses at 53lb.

2/17
nada

2/18-2/21
400 swings per day with 3 or 4 presses each arm after each set of 20 or 25 for a daily total of 56 presses at 53lb.

Rowing. My armchair psychology is that boys have their notions of masculinity wrapped up in sports in a way that girls don't. I have no issues with behavior and they typically give me great reviews as a coach. I've made very fast crews and very good technical crews, but boys just seem to be far more...

2/5 - 2/9 300 swings a day @ 53lb. 2/8 pulled a pretty easy 353lb deadlift after 275 of the swings. Back was sore the next day, but it was nice to know I am maintaining. 2/10 just didn't do them. Tired and wanted a day without thinking about knocking out a set of 25 or 50. 27 days straight of swings...

I'm about to start up with my spring coaching responsibilities and wanted to mine the collective IGX wisdom about working with high school boys. I've coached and taught both boys and girls and girls always seem to respond better. I pushed girls much harder when I coached them and they always viewed ...

1/30-2/4

300 swings at 53lb every day.

Today is 21 days straight. First 7 w/ 200 and last 14 days w/ 300 a day. Might add a few presses soon. Still groggy most days with the newborn and toddler.

1/19-1/20
200 kb swings @ 53lb spread throughout the day.

1/21-1/29
300 kb swings @ 53lb spread throughout the day.

Felt pretty good to get them in every day. There is no time for anything else with the little guys and work.

1/14-1/18

200 kb swings @ 53lb each day.

Newborn is three weeks old today w/ a 2.5 yr old brother and the only thing that makes sense from a time and sleep perspective is to swing the bell GTG style. Moving up to 250 or 300 next week and will hold there.

I am tired.

Crew is an interesting thought experiment. Guys have been tall for a bit, but now they're tall and thicker. Like hoops, the heroic 'little' guy in the 2004 US mens eight was 6'1 in a boat that averaged 6'4+. The Canadian mens eight in 2008 was 6'5 and 225 or so, if I remember right. -Wooden shells w...

11/1

60' or so of Yoga Doc's yoga workout. Slept like a baby last night.

10/31 warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -2x16kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) w/ 6 swings at each corner work: -2 KB FS @ 45lb: 8, 7, 6, 7, 5 -2 KB press @ 45lb: 9, ...

I'm considering what my best option is to continue to make progress and get in better shape (generalist who wants to look better and be strong-ish) with the arrival in early January of our second little boy. GS seemed like a good bang for your buck program in terms of time and equipment, but I've ne...

10/30 warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -2x16kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) w/ 6 swings at each corner workish: -2x20kg carries around a football field: farmers, r...

10/22 warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -2x16kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) work: -2x kb front squats w/ clean after each rep @ 45lb each: 6, 6, 5, 5, 4 -single ar...

10/19 warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -2x16kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) workish: -2x20kg carries around a football field: farmers, rack, farmers, overhead, far...

10/18

Mark Lauren's Mobility Rx series: 27' 2nd workout of the two. Good and humbling to fail at some of the moves.
Foundation Training: 12' 'Flow' workout.

Was going to do some 2x KB carries, but these two were just fine.

10/17 warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -16/20kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) work: -2x kb front squats @ 16kg: 5x10 -single arm kb military press @ 55lb: 6, 5, 5, ...

10/16 easier day: warmup: -Ebbett's foot drills for 60 yds each (inversion, eversion, pigeon, duck, heel, toe) -2x16kg carries around a football field: farmers, rack, farmers, overhead, farmers, cross (overhead and suitcase) work(ish): -2x20kg carries 100+ yds (farmers) -med ball throws (Hooverball ...

Supreme Court appointees are the distilled politics at the moment of appointment preserved in amber and broadcast forward for the life of the justice. --Samuel Issacharoff Issacharoff is a Yale guy who spoke this summer at a conference I attended. This statement was particularly striking, given that...

Don't sweat it. I don't write anything down, because I'm doing simple periodization and I don't need something to think about. When I hit 5x10 with good form upper body stuff, I go heavier. 5x10 is memorable, so I come in the next lift and get a heavier thing to do. Same for deads, just with a diffe...