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Herm
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Holy shit. I want to beat the living shit out of him. I hope writing this out and doing what you're doing ('spring cleaning', getting past the generalities, and delving into the specifics) is making you feel cleansed. I know it would do me a world of good. This is definitely a month of WINNING. I love you Cyn!
Toggle Commented Mar 30, 2011 on Debris and Detritus at 8 Months of Awesomeness
1 reply
Stop buying crappy food when I'm all alone!
...and I linked CF Rising to the D5F mainpage!
Toggle Commented Jan 27, 2010 on 1-26-10 Deadlift at CrossFit Rising
Does this method work for muscle belly injuries - definitely! I did this for my hamstring strain in 2008 and it worked on many other clients of mine. I'm not too sure about tendon tears or even strains with this method. It's definitely NOT for ligament injuries. Unfortunately, ligaments do not have the same physical properties of tendons, and the whole premise of this method is to flush the area with blood and nutrients. Although I believe in mobilizing the joint after a ligament injury, it's MUCH MORE delicate than a muscle or a tendon, and limiting the ROM and weight you bear with that ligament is crucial to not causing further damage to it. ...unless you're using growth hormones, then you'll be good to go in a matter of a couple of weeks!
Toggle Commented Jan 27, 2010 on 1-26-10 Deadlift at CrossFit Rising
http://www.delta5fitness.com/forums/viewtopic.php?f=7&t=16 Continue reading
Posted Jan 24, 2010 at The FRAT Paleo Challenge
http://www.delta5fitness.com/forums/ Register ASAP! See you all there! Continue reading
Posted Jan 23, 2010 at The FRAT Paleo Challenge
I hope everyone is excited and ready to move to the delta5fitness.com website! And I also hope that you are all enjoying the programming I've been developing. Sectionals are coming up fast! I will leave this website up and hopefully have a redirect of some sort by tomorrow. I am meeting with the webdesigner tomorrow, and we hope to give you not only a main page to comment on, but also a forum as .com does. Oh, and unlike those other guys, I promise to give you your right to free speech. It doesn't get any better than that! I... Continue reading
Posted Jan 21, 2010 at The FRAT Paleo Challenge
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...and as some of you saw, we are now populating Delta5Fitness.com. I will be making things happen over there starting tomorrow! You can bounce over there if you're okay with the clutter and messiness of a new webpage. I will let everyone know when the full shift over will occur. Think very soon! For tomorrow: Foam roll, Stretch, Ice, in that order. Focus on your tender spots. Continue reading
Posted Jan 19, 2010 at The FRAT Paleo Challenge
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Shoulder Press 5 sets of 3 heavy Bent over Rows 3 sets of 12 strict Knees to Elbows 3 sets max reps "Fight Gone Bad" Break the strength and METCON portions into morning and evening workouts if desired. Continue reading
Posted Jan 18, 2010 at The FRAT Paleo Challenge
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Monday: Snatch 6 sets of 3 @ 65-70% Back Squat 3 sets of 5 heavy! Run 800 meters 3 rounds with 5 minutes between rounds Tuesday: Shoulder Press 5 sets of 3 heavy Bent over Rows 3 sets of 12 strict Knees to Elbows 3 sets max reps "Fight Gone Bad" Wednesday: Active recovery day Thursday: Clean & Jerk 6 sets of 3 @ 65-70% of 1 rep max Front Squat 3 sets of 5 heavy Weighted pull-ups 3 sets of 5 heavy and strict Friday: Deadlift 3 sets of 3 heavy! Snatch grip deadlift 3 sets of 10 @... Continue reading
Posted Jan 17, 2010 at The FRAT Paleo Challenge
Rest this weekend. You all deserve it! Delta 5 Fitness will have it's own dedicated website by Monday! The address will simply be delta5fitness.com. After it is fully functional I will shut this site down and concentrate on building that one. It will have a comments section and it's own forum, which I am VERY excited about. I will encourage each one of you to not only comment on the daily blogpost, but also post your training/nutrition log on the forum. I will lead the way and facilitate that portion of things. The new site will be so much better!... Continue reading
Posted Jan 15, 2010 at The FRAT Paleo Challenge
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Make-up lift day (Get in whatever lift you missed from Mon, Tue, or Thurs) Rest 10 minutes, then 3 rounds of: 400m run, 15 Thrusters @ 135#, 30 (15 EACH hand) KB Snatches @ 16-32 kg (relatively heavy on both movements) Post your workout! ~~~~~~~~~~~~~~~~~~~~~~~~~ Hunter-Gatherer Diets: A Different Perspective http://www.ajcn.org/cgi/content/full/71/3/665 Post thoughts on this article. Any new takeaways? I'll share my thoughts on my recent Paleo revelations this weekend. Continue reading
Posted Jan 15, 2010 at The FRAT Paleo Challenge
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AM: Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 3-3-2-2-1-1-1 PM: 5 rounds for time: 12 C2B Pull-ups and 25 Push-ups Combined in one workout: Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 1-1-1 Rest for 10 minutes, then: 3 rounds for time: 12 C2B Pull-ups and 25 Push-ups post results! :) Continue reading
Posted Jan 14, 2010 at The FRAT Paleo Challenge
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Our very own Paul Casimir turns 40 today! So in his honor, I'm programming a special birthday WOD for him and anyone else who feels up to it: Casmir's anti-aging strategy: 18-13-9 rep rounds for time of: power cleans (40-50% of 1 rep max) burpees have a good one Paul! :) Continue reading
Posted Jan 13, 2010 at The FRAT Paleo Challenge
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Sectional Prep: AM: Power Snatch 5-3-3-2-2-1-1-1, Snatch Grip Deadlifts 3 sets of 5 @ 110% Snatch 1 Rep max PM: Run 400m, rest 3 minutes, 3 rounds, max effort, then 5 sets of GHD sit-ups ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Combined into 1 workout: Power Snatch 3-3-3 Snatch Grip Deadlifts 1 set of 5 @ 110% Snatch 1 Rep max Rest 10 minutes, then: 3 rounds for time: Run 400m, 15 GHD Sit-ups Continue reading
Posted Jan 11, 2010 at The FRAT Paleo Challenge
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Since this is a program to get you to a specific goal, there's nothing wrong with having some predictability and giving your mind something to prepare for, instead of day to day programming like many GPP randomized programs. So without further ado: Monday: AM: Clean & Jerk 5-3-3-2-2-1-1-1, Back Squat 5 sets of 3 @ 90% 1 rep max PM: Row 500m, rest 3 minutes, 3 rounds, max effort Tuesday: AM: Power Snatch 5-3-3-2-2-1-1-1, Snatch Grip Deadlifts 3 sets of 5 @ 110% Snatch 1 Rep max PM: Run 400m, rest 3 minutes, 3 rounds, max effort, then 5 sets... Continue reading
Posted Jan 10, 2010 at The FRAT Paleo Challenge
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Jeremy! The Med Ball Clean looks okay. I'm not too much of a fan of that movement with a med ball, generally because the bulk of the ball usually limits the full opening of the hip, especially for a well-endowed beast such as ME. (You'll have to trust me on the well-endowed portion.) On the PClean, you're doing much better, but you're still letting the path of the bar loop out and back at the top. Keep the pivot point of your transition closer to the wrist than the elbow, and snap those elbows under the weight in a high elbow rack position. The last thing I need to address is being patient with your back angle. as you get to the end of the 1st pull, your shoulders and hips increase in it's angle in relation to the ground. Those shoulders should still be over the same exact place on the bar as the hammies stretch to accomodate the upward rise of the bar. Once the hammies are stretched sufficiently, the stretch reflex will tell you when to explode upward, usually right after the bar clears the knees. Your form has improved a bit since the last time we saw videos!
Toggle Commented Jan 11, 2010 on Saturday 1/9 at Never Quit
1 reply
Sorry my post is late. I started a new job, was doing all things Delta 5 Fitness related yesterday and today, and my Jeep decided to blow a hose this morning! I planned you all to have a nice relaxing weekend. Do whatever, just stay away from the gym! Read up on Paleo, read my rest day article, and spend some time with the family! Suck it in, don't do too much if you decide to workout, because Monday and Tuesday are guaranteed to be TOUGH! Continue reading
Posted Jan 9, 2010 at The FRAT Paleo Challenge
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ACTIVE RECOVERY INSTRUCTIONS: If you know your inflexibility is limiting you, stretch it. If you feel like you got run over by a train, foam roll it. If you feel your creaky old injury, ice it. If you feel none of these things, go for a leisurely row/jog/bike ride. If you're not sore, WORK HARDER! :) ********************* ONE WEEK of 2010 down. Did you spend it wisely? How's your nutrition shaping up? Post thoughts. ********************* Rest Day Article: Newest Research on Why You Should Avoid SOY, Sally Fallon and Mary Enig, PhD http://www.mercola.com/article/soy/avoid_soy.htm Post thoughts and criticisms. Continue reading
Posted Jan 7, 2010 at The FRAT Paleo Challenge
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Power Snatch 5 sets of 3 @ 60-65% 1 rep max, FAST and AGRESSIVE Overhead Squat 5-5-3-3-2-2-2, GO HEAVY! Then: Three rounds, untimed: Max reps Push-ups (chest to deck each rep!) Max reps Ring rows (rings touch the chest each rep!) Rest as needed for an all-out effort on each set. 3+ hours after (Sectionals stamina training): 3 rounds: Run 1 mile, 80% intensity rest 5 minutes Continue reading
Posted Jan 6, 2010 at The FRAT Paleo Challenge
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Warm up for 10 minutes, your choice of warmup. Burgener warm-up Clean and Jerk 5 sets of 3, 60% of 1 rep max, working on technique METCON: 3 rounds for time: 12 Chest to bar Pull-ups 12 Burpees 12 KB Swings, heavy Continue reading
Posted Jan 5, 2010 at The FRAT Paleo Challenge
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Warm-up: 5 minutes of monostructural cardio 5 minutes of dynamic ROM stretches WORKOUT: Back Squat 5-5-5 (as heavy as possible) Shoulder Press 5-5-5 (as heavy as possible) Deadlift 3 sets of 5 @ 70% of your 1 rep max (Treat each rep as a single) METCON (3+ hours after the strength workout): Run 400 meters, rest 3 minutes, repeat 4 times. Continue reading
Posted Jan 5, 2010 at The FRAT Paleo Challenge
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Warm-up should be very light! Break a sweat and do some dynamic stretches. Then, use 20-30 minutes to work on what you suck at today, otherwise known as your "Goat". It can be a skill you need practice with or a feat you want to accomplish. You know what you need to work on, so ATTACK IT. This should be skills-oriented. Examples: Pose Running, Snatch, Double-unders, Butterfly Pull-ups, Muscle-ups, Handstands. These activities should not tax your endocrine system too much. If you feel like you're tearing into your recover/reserves, either change what you're doing or stop completely. This is a... Continue reading
Posted Jan 3, 2010 at The FRAT Paleo Challenge
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Complete the following benchmarks within the next 3 days: 1 rep max Back Squat (Hip crease below kneecap) 1 rep max Deadlift (Full hip AND knee extension at the top!) 1 rep max Clean and Jerk (Power Clean, full Clean, Split Clean, Split Jerk, Push Jerk all acceptable! No pressouts!) 1 rep max Snatch (Power Snatch, full Snatch, and Split Snatch all acceptable! No pressouts!) 3 Rounds for time: * 5 Muscle-ups * 10 Handstand Push-ups * 15 Overhead Squats (65# for Women, 95# for guys) and finally, The Avalanche (Run/Row WOD from the last post) These are listed in... Continue reading
Posted Jan 1, 2010 at The FRAT Paleo Challenge
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Herm is now following pokey
Dec 31, 2009