12.12.13 WOD
Posted: December 12, 2013 Filed under: Workouts Leave a commentBench Press
5 reps @75% 1RM
3 reps @85% 1RM
1+ reps @95% 1RM. 1+ means one rep minimum up to failure.
then,
1 set every 3 minutes of:
10 power cleans + 2 jerks @60% 1RM followed by 10 strict pull-ups.
8 power cleans + 2 jerks @65% 1RM followed by 10 strict pull-ups.
6 power cleans + 2 jerks @70% 1RM followed by 10 strict pull-ups.
6 power cleans + 2 jerks @75% 1RM
6 power cleans + 2 jerks @80% 1RM
Metabolic Conditioning
15 minute AMRAP of:
15 vertical KB swings, 53#,35#
8 ring push-up
400m row
12.11.13 WOD
Posted: December 11, 2013 Filed under: Workouts 1 CommentSorry for the delay guys. I was a little sick over the weekend and laid low for a few days to recover. Yesterday I completed 3 sets of back squats at:
200lbs for 3 reps, 230lbs for 3 reps, then 260 for “3+” reps which means 3 minimum up to as many as possible. I got 8 reps at 260. No questionable depth issues as typically go to full Olympic depth.
Then I completed 3 weighted dips with 75lbs, 3 dips with 85lbs, then 7 dips with 96lbs. Then I did my sled drag that I missed last week. I pulled a 200lb sled 1600 meters in 1 hour, 13 minutes, and 53 seconds. I was pretty wrecked after that and slept a solid 10 hours. Now on to tomorrow’s workout.
Overhead Squat:
Work up to a 1 rep maximum weight. Take no more than 30 minutes. Work on technique and position. This will be the limiting factor in your snatch. Ramp this up and your snatch will surely improve. That’s all folks! Rest up and get ready for the next one.
12.05.13 WOD and Programming Begins.
Posted: December 5, 2013 Filed under: Workouts Leave a commentHey everyone! So I will be posting my own workouts here. These will also serve as my programming for the 2014 PlantBuilt CrossFit Team scheduled to compete at the NaturallyFit Games in Austin, Texas in July 2014. Feel free to follow along as well, since this will be a source of transparency and accountability for all participating. As a strength and conditioning coach, I have access to all the bumper plates, barbells, kettlebells, squat racks, medicine balls, dumbbells, pullup bars, and rings I could ever need. I also coach TRX classes, so you may see some of those posted occasionally as well. Now if you don’t have a gym membership or access to this type of equipment, I suggest you get a gym membership or buy equipment if you want to follow along. Body weight movements can only get you so far, so don’t expect the same results if you can not perform the same work. Expect to see 5 workouts a week. My ideal schedule is 3 days on, 1 day off, 2 days on, 1 day off, repeat. So now on to the workout:
12.05.13 WOD
20 minutes to establish a 1 rep max of Barbell Snatch
I do realize I need to upload videos of me coaching the movements, but in the mean time, here is a video link I approve of: http://www.youtube.com/watch?v=d0PITbWa0eU
and one more:
http://www.youtube.com/watch?v=TmlBFa2PsjI
then, 20 minutes to establish a 1 rep max Barbell Clean & Jerk, and a few videos:
http://www.youtube.com/watch?v=VipI_SCNuns
http://www.youtube.com/watch?v=DeAv2ZckraE
rest 20 minutes, then, 1 mile sled drag:
http://www.youtube.com/watch?v=M7eTf57iuaY
Use a weight that you can keep moving.
Post results below.
PlantFit BootCamp for 2014!
Posted: December 1, 2013 Filed under: Classes, Workouts Leave a commentHey guys! I now have multiple TRX Suspension Trainers, Kettlebells (ranging from 9 to 53lbs), jump ropes and a few other goodies that allow me to train people anywhere in the Bay Area! The PlantFit BootCamp schedule will be up soon at http://plantfitstrength.com/schedule-2/. I am planning Wednesday and Friday morning at 8am in San Francisco, and locations still to be determined. I will scope out various locations to make sure the space is free. What do you guys think for time and location? Feel free to respond here or on the facebook page at https://www.facebook.com/pages/PlantFit-Training-Studio/330510723629920
9.30.13 WOD
Posted: September 30, 2013 Filed under: Events, Workouts Leave a commentThis will be my very last day coaching at the Portland Location of PlantFit Training Studio. I will coach all classes except the noon class. The brand will continue to move forward and expand as time allows. As always we will promote rock solid plant-based nutrition, a cruelty free lifestyle, and functional movements mixed in with a healthy dose of intensity. Thank you so much Portland! It has been an absolute honor to be a part of this community for the last 5 years.
-Ed Bauer
9.30.13 WOD:
“Fran”
For time:
21-15-9 of
95# Thrusters
Pull-Ups
Rest 5 minutes.
“Annie”
For time:
50-40-30-20-10 of
Double Unders (3 singles = 1 double)
Sit-Ups
Quick Update. A few cancelations.
Posted: September 9, 2013 Filed under: Workouts Leave a commentHey guys, this is Ed here. Just to let you know, I am still out of town visiting family until late late Thursday. We have to cancel this Wednesday at 10am and 12pm only. Let us know if you have any questions. Thanks all and see you Friday!
PlantFit’s Two Year Anniversary Party!!! This Saturday August 31st at 10AM
Posted: August 17, 2013 Filed under: Events, Health, Workouts Leave a commentPlantFit Training Studio is celebrating its Two Year Anniversary already! Thank you so much for making this happen! During this event, we want to do a few things. First off, we want to show off our space to those of you who haven’t seen it yet. Second, we want to offer a free (yet optional) workout for those new to PlantFit to get a taste of what our workouts are all about. We will also have food for sale from one or two of Portland’s Vegan Food Cart Vendors, and we will announce the PlantFit Fall Fitness Challenge! This will be your chance to learn about how to drop unwanted fat, build lean muscle, increase flexibility, feel better, and have fun doing it. As you could expect, we will also provide information on how to do this on a completely plant-based diet!
The Event starts Saturday, August 31t at 10am. The Free Group Workout starts at 10:30am. Food will be available after the workout, around 11:15am. We will also officially announce the PlantFit Fall Fitness Challenge! Come check out our location under the Hawthorne Bridge and support Portland’s only dedicated Vegan Fitness Facility. You can make your reservation at https://www.facebook.com/events/356107484492820/ Thanks all! We hope to see you there!
SATURDAY 9AM FREE GROUP WORKOUT!
Posted: June 20, 2013 Filed under: Classes, Events, Health, Workouts Leave a commentAs we are gearing folks up for the Race For The Animals presented by NW Veg on June 30th, http://nwveg.org/race_for_animals we will be running again. This time, we are running at the Waterfront. Meet at PlantFit Training Studio as we normally would on Saturday morning at 9am. Then from there, we will make the run as a group. Everyone can run at their own pace so don’t be shy if you are worried about keeping up. This is a fun chance to get outside and practice good healthy habits as a community! See you there!
Quick Updates!!!
Posted: June 3, 2013 Filed under: Classes, Events, Workouts Leave a commentHey guys, a few things:
1. June Foundations is starting tomorrow! The first class is 10AM on Monday, Wednesday, and Friday. The second available class time is 7pm on Monday, Wednesday, and Thursday. To help get you motivated, registration will only be $100 until Wednesday at 12pm. That’s $50 off the regular price! Don’t forget to tell a friend. Click HERE to register!
2. $30 Member referral credits count for Foundations Enrollments as well.
3. For everyone who is a member, if you haven’t already, please bring in a voided check this week so I can set up your account online. This will allow you to reserve classes ahead of time, and it will allow us to streamline our business responsibilities, which should be focused on getting you in the best shape of your life, not tracking you down for monthly dues!
4. Start reserving classes online. You do so HERE as well. This will guarantee you a spot in class. We only have room for 8 people at a time. If 9 show up, and 8 reserved a place, then the 9th person will have to sit out. This new system is designed to streamline the business and simply make us more efficient. We thank you for helping in this process and as always, look forward to making you realize your full potential!
Thanks again guys! See you in class!
-Ed
March is almost here!!!
Posted: February 20, 2013 Filed under: Classes, Events, Health, Workouts Leave a commentOur next Foundation’s Course kicks off on Monday March 4th! We keep classes limited to 8 people per month, and 3 have already registered. This is your chance to take control of you health and finally stop letting cravings and excuses get the best of you. With 12 classes, in 4 weeks, you will now be conditioned to sticking to a program and have a solid understanding of many new total body exercises. If you already workout with us at PlantFit, refer a friend to the Foundation’s Course and get a $30 credit for each person you refer. More info at http://plantfitpdx.com/schedule/
NewEthic 