Friday September 17th

Warm-up

5 minute easy row, ride, run
Then:
Mobilize
Then:
30/30 Jump Warm-up

Workout

30m Forward Lunge/SL Balance/SL DL @ BW
Then:
6x Heavy KB Clean +
20x Split Jumps
4 rounds
Then:
30m Forward Lunge +
60m Farmer’s Carry +
15m KB Bear Crawl +
15m Walk Back
Hold KBs throughout
Rest plenty between rounds, 4 rounds
Then:
3x (1-5) Push-up Ladder.
Chase each ladder with 25s MB Chest Pass (to self)
Then:
Cool Down with 5 minutes of Pull-ups 

Wednesday September 15th

Warm-up

5 minute easy row, ride, run
Then:
A few legs swings and wall squats
Then:
2x10 Shoulder Dislocates
2x10 OHS @ dowel
2x10 DB Sotts Press
Then:
Mobilize

Workout

Ball Slam Progression:
20x Ball Slam @ 20#
15x Ball Slam @ 30#
10x Ball Slam @ 40#
5x Ball Slam @ 50#
Then: 
2 minutes of 5x Ball Slam/Barrier Hop + 3x Burpee 
1 minute rest, 3 rounds (6 minutes of total work)
Then:
Work up to Heavy Front Squat
Then:
6x3 Front Squat
Then:
3x8 Koji Back Squat
Then:
100x Supermans (from floor, partition as needed)

As an addition to what I have been putting up for the past few weeks I’m going to start adding videos to demonstrate some of the movements that we do in our sessions. I will try to match up the videos with specific movements that we do in the sessions I post.

To demonstrate the variations of the Burpee please see the video above.

http://www.youtube.com/user/GoPrimalFitness?feature=chclk - GoPrimal YouTube

Second Friday….these are the hard days.

Fridays are awesome!!!!

http://www.goprimalfitness.com/home

Keep a KB Moving for 8 minutes 

-Halos 

-Figure 8’s 

-Goblet Squat 

-Snatch 

Then: 

4x15m Walking KB Snatch

Then: 

6x (Two-Handed KB Hi-Pull + Snatch + Jerk)

3-4 sets

Then:

3x8 SL DL (use one KB, alternate hands each rep, 4 each arm)

Then:

21-15-9

DB Push Press + OH KBS

Goal = <3:00

>3:00 = Penalty 

Then: 

Cool Down

I felt pretty good after this workout in terms of cardio and strength. Im guessing that I could have gone a little higher with weight but, shoulda,coulda, woulda, whatever… As of recent (about a week and a half ago), in an attempt to mitigate my personal carbon footprint, I have retired use of my automobile and taken up biking everywhere I need to go.

This has not been the easiest of choices considering the heat and humidity in Florida (especially in Gainesville where there is consistently no breeze for one to speak of whatsoever). But, I do feel that the strength of my legs improves almost daily and I do believe my breathing control/cardio conditioning during my Primal Fitness sessions is one of the best in the gym. I implore all who have the means, to hit the pavement on two self-powered wheels rather than the traditional internal combustion four.

I came over to the beach on saturday to get away from the Terry Jones ilk that has consumed Gainesville for the past few weeks. Im thankful that everyone is alive and well and I will be back on Monday night…..Go Gators. 

Didn’t sign up early enough for the labor day lift but I went ahead and got some great shots of what was endured.

Pre-Labor Day Pump

Second workout to date at GoPrimal!! Taking the time to sleep and eat well is really paying off in the gym. Ive already felt some changes in how my performance in everyday activities(cycling, running, frisbee, tennis and oxygen consumption) has started to change. I feel lighter on my feet and hardly ever out of breath while biking.

Warm-up

5 minute jog

Then:

15x Leg Swings

2x10 Wall Squats

2x10 Mountain Climbers

10x Push-ups

Then:

MobilizeWorkout

500m Row

Rest plenty between rows

2 sets

Shoot for negative splits

   First 500- 1:37

   Second 500- 1:38

Then:

45s each station, 15s transition

-DB Renegade Row/Man-Maker

-Airdyne >350 watts

-Whips

-Ring Plank @ 18” Box

-Rest

5 rounds

Took a trip to the ITCH after this workout with Chris and swam from the north end to the south. It was great for the legs and we got some cool video  that I’ll try to get up at some point in the next few days.

It is better to conquer yourself than to win a thousand battles.

First Workout in the new space:

Warm Up:

5 min easy row, ride, run

KB Complex

Workout:

15m Forward Walking KBS +

15m Forward Bear Crawl 

2 minutes rest

15m Lateral (right) Walking KBS +

15m Forward Bear Crawl

Rest 2 minutes

15m Lateral (left) Walking KBS +

15m Forward Bear Crawl 

Rest 2 minutes 

15m Backward Walking KBS +

15m Forward Bear Crawl 

Then:

5x DB Sotts Press +

5x Pull-ups (various grips)

90s Rest 

5 rounds

Then:

“Cool Down” 

15m KB Bear Crawl +

15m Wheelbarrow Walks

4 sets

September 1st, 2010, Go Primal Fitness opened their new location on the NW side of town in Magnolia Park!!

Thanks Chris for the chop up! Going to be making a lot of these trips in the next few months. Anyone is more than welcome to join.

In addition to moving back to Gainesville this past week (very exciting), I have recently joined, what I believe to be, the most effective, most comprehensive and physically beneficial training institute in the state of Florida and quite possibly the whole United States.

Opening its doors to the Gainesville community in 2005, Go Primal Fitness and Training Institute boasts a fitness ethos not readily available in ANY other gym that has been available to me throughout my whole life. It is truly in a class of its own. I have included this video to provide further information about the Fitness philosophy embodied within the Gym and its two founders: Vincent Cambrea and Chris White.

In addition, I will be tracking the progress of my training over the next few months and posting what I’ve done on this blog. If anyone has any questions or would like some more info about Go Primal, please dont hesitate to ask.

View high resolution

In the hopes of starting off this blogging adventure in the best of light, Morning Light at Ichetucknee Springs (http://www.floridastateparks.org/ichetuckneesprings/) seems kosher.

Over the next few months I am going to try to stay active in letting everyone in my life know whats going on with me. I’ve started a couple new adventures that I want to share with you. Please let me know if there is anything I post about that you would like to hear more about….I would love to share even more detail if you are interested.

Lots of love and best regards