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Latest blog posts from The Fitness Conduit

ME ZERCHER SQUATS 120308
ME ZERCHER Squats 5-5-5-5-5Rest 2-5 MinutesHow many Rounds can you finish in 10:00?5 Pull-ups10 Push-ups15 Sit upsTake additional time during warm-up to practice proper form.INSTRUCTIONS: With bent arms place a barbell just under your lower chest holding it in the crook of your arms. There are...
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Published 13 hours ago

ME HIGH HANG CLEAN 120108
The 2008 Thanksgiving Day workout group. A continuing tradition of the oldest and largest group workout on Thanksgiving morning.Not pictured Amy Fiss.High Hang Clean 5-5-5-5-52:00-5:00 Rest3 Rounds for Time:10 Dumbbell Hang Power Clean 25% of bodyweight10 Flag Push-ups (aka T-Push up) 5/side10...
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Published 3 days ago

MAX EFFORT BLACK BOX
If you are interested, we will be moving towards our per usual winter emphasis of more max effort black box training (MEBB). This has been dealt with at length through various issues of the PERFORMANCE MENU.Here's the outline. Monday- Total Body (T) / High Hang...
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Published 4 days ago

APPLYING DR. MARK GOULSTON
Following the Thanksgiving morning workout, I bumped into a student at the local FIVEBUCKS coffee shop. In the preservatives (pastry) display was a frosted treat. After we exchanged glances, she announced"How do you keep from eating that thing?" To which I responded." I just don't"This...
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Published 4 days ago

THE DUMBBELL BEAR
Every minute on the minute for 20 minutes perform the following:5 Dumbbell Deadlifts5 Dumbbell Hang Cleans5 Dumbbell ThrustersLoading should equal 45% of bodyweight. Our most famous dumbbell complex from the DUMBBELL MOVES collection.
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Published 6 days ago

SOMETHING STRANGE IN THE SQUIRT GUN
The Concept 2 folks hold a Holiday Rowing challenge each year. It's a good carrot for those who need a short term goal.5 Rounds for time.Row 250Jump rope doubleunder style 25 reps
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Published a week ago

HOW MANY CARBOHYDRATES DO YOU NEED?
Lyle McDonald offers excellent commentary on the role of carbohydrate in the diet and how it relates to health and human performance. A perennial question, argument and debate in the field of nutrition has to do with how many carbohydrates people should be eating. While the nutritional...
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Published a week ago

T MACS SLAM BALL
How many rounds can you complete in 15:00?15 D-ball Slams (Males 40lbs/Females 20lbs)15 Inverted Burpees
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Published a week ago

A CUPFUL OF TEPID CHOWDER
The Mightiest Minister7 Rounds for Time:10 Box Jumps10 Pull-ups10 DB Push Press Suggested loading of 45% of bodyweight. Example 200lbs*.45=90. 90/2=45lbs or 2 x 45lb dumbbells.
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Published 2 weeks ago

KNEEL AND SAY GRACE
J RutFor Time:21 Reps grapplers clean & jerk800 M Run15 Reps grapplers clean & jerk600 M Run9 Reps grapplers clean & jerk400 M Run(Male athletes: 115lbs/Female athletes 55lbs )Grapplers clean & jerk variation:1. Load a barbell. 2. Grip in your normal clean grip. 3. Start on your knees in a...
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Published 2 weeks ago

SOLID WASTE AFTERTASTE
Coach Whitney Rodden performs a GET UP under the watchful eye of Coach Tom Cross.How many total reps can you perform for 20 intervals?Burpee Pull-up20 intervals x :20 Work / :40 RestSum your score for all 20 intervals.
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Published 2 weeks ago

TRACKING THE FLU WITH GOOGLE
Here's an interesting site from the folks at GOOGLE. Using search requests,GOOGLE can now forecast peak outbreaks of the flu in your area. I maintain that the influenza virus is always around. It's the potential hosts ability to combat the invaders. An unlikely host has a strong immune system....
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Published 3 weeks ago