PushupNation

GOALS FOR 2010 - 5X5 WORKOUT

2010-04-04T05:55:00.000-07:00

5X5 Goals 2010(11/1) weight in brackets

Height: 5’7” Weight: 188 Age 66

Squat: 3x5 185 [225 lbs]
Front Squat: 5x5 115 [135 lbs]
Power clean: 5x3-5,115 [135 lbs]
Bench: 5x5 155 [195 lbs]
OHP: 5x5 115 [135 lbs]
Deadlift: 1x5 225 [305 lbs]

04/03/10 Repeat of a favorite...

2010-04-04T05:34:00.000-07:00

With a pair of 55# Dumbbells perform the following....

squat: 5x10
hang clean: 5x5
push press: 5x5

pushups 5x20

South Brevard Park

moving on with the 5X5 program - 1/15/10

2010-01-15T18:54:00.000-08:00

squat: 5 x 135, 5 x 155, 5 x 185, 5 x 185, 5 x 185
military press: 5 x 115, 5 x 115, 5 x 115, 5 x 115, 5 x 115
power clean: 5 x 115, 5 x 115, 5 x 115, 5 x 115, 5 x 115

5X10 pushups
5X10 dips
at the gym

5x5 by Bill Starr, Old School for Strength Gain

2009-12-24T16:23:00.000-08:00

Bill Starr raises a power clean...

heavy day:
squat: 5 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 185
bench press: 5 x 135, 5 x 135, 5 x 155, 5 x 155, 5 x 155
power clean: 5 x 95, 5 x 105, 5 x 105, 5 x 115, 5 x 115

borrowed this old reliable information from
stronglifts.com

Be Strong and Courageous!!

Quickie Strength Gainer

2009-12-06T07:36:00.000-08:00

Load 100# barbell and Go!

front squat: 5x5
hang cleans: 5x5
shldr press: 5x5

lunges 50
pushups 2x25

Be Strong and Courageous!!

Dumbbell 5X5 Strength Gainer B.

2009-11-29T15:48:00.000-08:00

With one 55# Dumbbell perform the following....

squat: 5RH/5LH reps X5 Sets
hang clean: 5RH/5LH reps X5 Sets
push press: 5RH/5LH reps X5 Sets

pushups 5x20

Dumbbell 5X5 Strength Gainer A.

2009-11-29T15:42:00.000-08:00

With a pair of 55# Dumbbells perform the following....

squat: 5x10
hang clean: 5x5
push press: 5x5

pushups 5x20

THANKSGIVING, AGAIN!!

2009-11-19T18:39:00.000-08:00

I am thankful for:
God for giving me life and redemption
My wife, the worlds greatest undiscovered cook and homemaker
Our planned vacation at Edisto Island, SC this Thanksgiving
Our home, and all our stuff
Our children, they're the best, and grandchildren,
My 94 yo mother-in-law, and all the family
The wonderful congregation where I worship
My great job and great friends at In2Fitness Gym, Body by Design
The wonderful client base at In2Fitness.
Each of my Personal Fitness Training Clients. They are all special.
Our dog, MiMi, 12 pounds of love and joy
The USA, where we have the right to select responsible leadership
Every rugby player I ever met
Every strength coach I ever met
60 lb dumbbells on the carport
Hot tea and a steak

Be Ye Thankful!!

Quarter Gone Bad

2009-11-14T05:48:00.000-08:00

Quarter Gone Bad - modified from http://crossfitfootball.com/

Five rounds for total reps of:

95 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Sandbag on back push-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Count your reps and post them.
Thanks to CrossFit Football.

Be Strong and Courageous !!

Strength Gainer II

2009-10-16T06:39:00.000-07:00

Strength Gainer II
squat: 5x5
overhead press: 5x5
dead-lift: 1x5
pullups 3x16
pushups 3x20

For starters do 60% of your 1 rep max

Strength Gainer

2009-09-26T13:08:00.000-07:00

squat: 5x5
bench: 5x5
dead-lift: 1x5
bb rows 3x5
pushups 3x20

For starters do 60% of your 1 rep max

August 8, 2009 TW - SL.B2

2009-08-08T14:10:00.000-07:00

Power Clean and (5)Front Squats 105#, 5 sets
Power Clean and (5)Overhead Presses 105#, 5 sets
(5)DeadLift 155#, 5 sets

3 X 10 Pullups
3 X 30 PushupNation Pushups

Be Strong and Courageous!!

AUGUST 1, 2009 TODAY'S WORKOUT

2009-08-01T17:49:00.000-07:00

THREE ROUNDS OF THE FOLLOWING:

20 THRUSTERS WITH 25# DUMBBELLS
RUN 200 YRDS
20 PUSHUPNATION PUSHUPS
RUN 200 YRDS

3 Month Pullup/Pushup Challenge - Solve this by 11/01/09

2009-07-25T15:43:00.000-07:00

http://perfectpushup.blogspot.com/2009/07/extreme-fitness-challenge-15-pullups40.html

In Rugby Stronger Equals Better.........

2009-07-18T11:42:00.000-07:00

English Strongman vs Australian Tacklers.

Today's Workout:
95lb Deadlift
95lb Hang Power Clean
95lb Front Squat
95lb Push Jerk

1st Set 20, 2nd Set 15, 3rd Set 10
Use 95#'s, or enough to keep you challenged.

Be Stong and Courageous!!

2009-07-16T18:49:00.000-07:00

Doug with Florida Gator Strength Coach Mickey Marotti.

July Fourth at Sunrise Park 3:00 PM

2009-06-30T18:28:00.000-07:00

Adapted from Ellington Darden’s Metabolic Conditioning Routine - -

6 rounds for time:

1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.Be Strong and Courageous!!

TW-3X5DB.1.A: Dumbbell Strength Gainer

2009-06-28T06:06:00.000-07:00

TW-3X5DB.1

3 Left Hand DB Suitcase Dead Lifts – 80 lbs.
3 Right Hand DB Suitcase Dead Lifts – 80 lbs.
3 Left Hand DB Power Clean & Push Presses – 55 lbs.
3 Right Hand DB Power Clean & Push Presses – 55 lbs.
10 Perfect Push-ups

5 Rounds for Time
Start each lift from the floor.
80 lbs is my biggest DB in the garage.
Scale weights to keep yourself challenged. Go heavy.

Be Strong and Courageous!!

Workout adapted from CrossFit Football

2009-06-12T04:24:00.000-07:00

Perform 3 Clean & Jerk’s on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 3 C & J's.
*Use a maximal weight. 80% of 1 RM
*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments

Be Strong and Courageous!!

D Day plus 65 years. Never forget.

2009-06-06T10:58:00.000-07:00

http://www.army.mil/d-day/slideshow.html

Invasion of Normandy - From Wikipedia, the free encyclopedia

The Normandy Landings were the first operations of the Allied invasion of Normandy, also known as Operation Neptune and Operation Overlord, during World War II. The landings commenced on June 6, 1944 (D-Day), beginning at 6:30 British Double Summer Time (H-Hour). In planning, D-Day was the term used for the day of actual landing, which was dependent on final approval.
The assault was conducted in two phases: an air assault landing of American, British and Canadian airborne troops shortly after midnight, and an amphibious landing of Allied infantry and armoured divisions on the coast of France commencing at 6:30. There were also subsidiary 'attacks' mounted under the codenames Operation Glimmer and Operation Taxable to distract the Kriegs-marine and the German army from the real landing areas.[3]
The operation was the largest single-day amphibious invasion of all time, with 160,000[4] troops landing on June 6, 1944. 195,700[5] Allied naval and merchant navy personnel in over 5,000[4] ships were involved. The invasion required the transport of soldiers and materiel from the United Kingdom by troop-laden aircraft and ships, the assault landings, air support, naval interdiction of the English Channel and naval fire-support. The landings took place along a 50-mile (80 km) stretch of the Normandy coast divided into five sectors: Utah, Omaha, Gold, Juno and Sword.

Today's Workout, TW19:

DEADLIFT your Body Weight, 3 reps
Perfect Pushups, 15 reps

5 rounds of the above.

Memorial Day's Workout to Honor our Troops that gave their lives for our freedom.

2009-05-24T07:18:00.000-07:00

Adapted from Ellington Darden’s Metabolic Conditioning Routine - - 6 rounds for time

1. 10 Pushup Nation Push-ups
2. Sprint 100 yards
3. 8 Pushup Nation Burpees
4. Sprint 100 yards

Target time of about 12 minutes.

Be Strong and Courageous!!

Today's Workout

2009-05-09T04:36:00.000-07:00

The Standing Meltdown -

10 Squats
8 Hang Cleans
6 Push Presses

With (2) 30# Dumbbells

As many rounds as you can in 20 min.

Be Strong and Courageous!!

TODAY'S WORKOUT (TW5)

2008-09-22T18:57:00.000-07:00

TW5 - 3,2,1 go...

3 Pull-ups
6 Perfect Pushups
9 Free Squats
Do as many as you can in 5 Minutes, rest one minute.
Repeat for total of 3 rounds.
Rest three minutes and do,
15 Front Squats
15 Push Presses

TODAY'S WORKOUT (TW4)

2008-09-18T03:59:00.000-07:00

Three rounds for time of:
15 reps 225 Deadlift,
15 Elevated push-ups
15 Pull-ups
15 reps 95 pound Thruster,

Scale weights as necessary, use dumbbells, sandbag, or barbell to stay challenged.

Solid Fitness Doorway Exercise Station,Pullups, Pushups, Dips, Squats

2008-09-14T06:37:00.000-07:00

http://installinstructions.blogspot.com/

Important Reading

2008-09-08T19:10:00.000-07:00

http://www.pullyourownweight.com/

TODAY'S WORKOUT (TW 3)

2008-09-02T17:51:00.000-07:00

Here is the workout:
5 rounds for time of:
5 x 275 pound Deadlift (185 for most of us)
10 x Burpees, include two perfect pushups in each burpee

Today's Workout 2 (TW2)

2008-08-28T17:52:00.000-07:00

TW 2

10 HANGING CRUNCHES
10 PUSH UPS
10 REVERSE DIPS
10 SPRINTERS
10 CHIN UPS
4 ROUNDS OF THE ABOVE, FOR TIME. THAT'S 200 REPS.

Todays Workout (TW1)

2008-08-24T16:53:00.000-07:00

TW 1
3 rounds, for time, of:
40 Perfect Walking Lunges
25 Perfect Push-Ups
12 Pull-Ups. If you can't do 12, break them up into doable sets.

Be Strong and Courageous !!

2008-08-08T03:56:00.000-07:00

Among other things, Rugby requires strength and endurance.

TODAY'S WORKOUT (TW) - FRANTIC FRAN WOD

2008-08-05T18:39:00.000-07:00

TW - GAMING CROSSFIT'S FRAN.

7 PULLUPS 7 DUMBBELL THRUSTERS X THREE
5 PULLUPS 5 DUMBBELL THRUSTERS X THREE
3 PULLUPS 3 DUMBBELL THRUSTERS X THREE
THAT'S 90 REPS, FOR TIME.
Practice deep breathing.

VISIT http://www.crossfit.com/

Solid Fitness Doorway Exercise Station

2008-07-31T17:09:00.000-07:00

Solid Fitness Doorway Exercise Station - Great for CrossFit's "Cindy".

Solid Fitness Doorway Exercise Station is also adaptable. Can't do a pullup? Move the bar to chest level, grab the bar with both hands, move your feet just inside the threshold of the door and begin to lower and raise as much of your body weight as you can handle. Easy!

Shoot me an email dougsmith02@aol.com. We have them ready to ship.

Be Strong and Courageous !!

Great Pushup Apparatus

2008-07-30T18:51:00.000-07:00

www.perfectpushup.com

Great Exercises.......

2008-06-23T04:39:00.000-07:00

If I had to select my two favorite exercises, they would be the Push Up and the Squat. Do 'em anywhere, anytime.

Check Coach Rut's Blog

2008-06-18T18:58:00.000-07:00

The Fitness Conduit

PUSHUP NATION - TODAY'S WORKOUT - 6/15/08

2008-06-15T06:46:00.000-07:00

080615

WARMUP - JUMP ROPE 100, 15 SITUPS, 15 BACK EXTENTIONS

TW
20 PERFECT PUSHUPS
20 OVERHEAD SQUATS WITH EMPTY BAR
20 DUMBBELL SWINGS

4 RDS FOR TIME

BE STRONG AND COURAGEOUS !!

Check this You Tube Trainer - Push ups

2008-06-08T11:38:00.000-07:00

http://www.youtube.com/watch?v=X72LtRcXR6g

HERE'S A CROSSFIT ARTICLE IN A BODY BUILDERS MAG....go figure.

2008-04-23T19:01:00.000-07:00

http://www.muscleandfitness.com/feature/189

Another great product for adaptive Pushups

2008-04-15T18:47:00.000-07:00

http://www.lebertequalizer.com/index.htm

CHECK THIS ARTICLE ON PULLUPS......

2008-02-10T17:42:00.001-08:00

http://www.mattfurey.com/pullups.html

For your in home workouts

2008-01-25T17:45:00.000-08:00

CHECK OUT:
http://www.perfectpullup.com/
http://www.perfectpushup.com/

http://www.lifelineusa.com/IW_Products.m4p.pvx?;products_no_tree?company=LIF?cat=010.010?a=435

OTHER SITES

2007-12-21T15:04:00.000-08:00

perfectpushup.com/
The Fitness Conduit
Dumbbells by PowerBlock - Worlds Best Dumbbell

cesarmillaninc.com/
http://www.thestrengthbuilder.com/
AKROWHEEL - http://www.fitzz.com/Akrowheels-Pushup-Training-System-P4252C335.aspx?UserID=2181564&SessionID=UyucqKr1A5eaq6bxJFv4
http://www.military.com/NewContent/0,13190,Smith_082405,00.html

http://en.wikipedia.org/wiki/Psalm_23