Tyler Weir

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• Tyler 11:13 am on January 23, 2012 Permalink  

  Second kid incoming. Renovation finishing. Gym killing it. Start up chugging. VMWare going well.

   

• Tyler 10:49 pm on September 17, 2011 Permalink  

  WODs for Sept 12 – Sept 17, 2011 

  [toggle title="Weekly Warm Up"]

  Warm-up:
  2mins run, bike, row or skip

  2-3 rounds of:
  10 FFESS/side
  10 Cossacks/side
  10 push-ups
  10 shoulder pass throughs

  [/toggle]

  [toggle title="Group Metcon"]

  Monday
  “Annie”
  For time, Rounds of 50, 40, 30, 20 and 10 reps of:
  Double-Unders
  Anchored Sit-Ups

  Tuesday
  Complete as many rounds and reps as possible in 5 minutes of:
  5 Burpees
  5 Pull-Ups
  (chest-to-bar pull-ups for advanced athletes)
  Rest 3mins, then:
  6x20sec battling ropes, rest 60sec

  Wednesday
  SLEDs!!!
  7x100m, rest approx 90sec

  Thursday
  Four sets for times of:
  Row 500 Meters OR airdyne for 90sec
  20 Kettlebell Swings
  20 Wall Ball Shots
  Rest 4 minutes

  Friday
  Progress as far as possible in 10:00 on an ascending ladder (1-2-3-4-5-6…) of:
  DB Thrusters @ 40-50% of 1RM push press
  Pull-ups

  Saturday
  2 rounds:
  60sec airdyne or rowing
  30sec rest
  60sec KB Swings
  30sec rest
  60sec box jumps
  30sec rest
  60sec push-ups
  Rest 2mins

  [/toggle]

  [toggle title="Foundation"]

  Workout #1
  A1. **Deadlift 3×5, ramping sets. Rest 15sec.
  A2. Push-ups, 3xmax, perfect form, Rest 2mins
  **Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

  B. Group Metcon

  Workout #2
  A1. Press 4×8 [21x3], rest 60sec
  A2. Chins 4×6-10 [40x0], rest 90sec

  B1. **back squat 3×5, controlled tempo on lowering phase, sets across, rest 30sec
  B2. seated DB external rotation, 3×10-15, rest 90sec
  **Select a max weight that leaves about 10% capacity untouched. We will be building on this in future workouts.

  C. 4mins max double unders

  Workout #3
  3-4 sets of:
  A1. Ring Rows, max reps [20x3], rest 30-60sec
  A2. 5 Heavy Turkish Get-ups per side, rest 30-60sec
  A3. Hollow Body Holds, accumulate 30sec
  A4. Push-ups, perfect form. Done for quality, max reps. Rest 30sec

  B. Group Metcon

  Workout #4
  A1. FFESS, 3×6-8 [30x0], rest 30sec
  A2. Knees to Elbows 3×6-10, rest 30sec
  A3. Double Under Practice 3x2mins, rest 90-120sec

  B. Group Metcon

  [/toggle]

  [toggle title="Training"]

  Workout #1
  A1. Front Squat 3×1.1.1.1.1, rest 10-15sec during cluster, rest 30sec
  A2. Pull-ups 3xMax Reps, rest 2-3mins

  B. Group Metcon

  Workout #2
  A. Shoulder Press 6×3, Rest 2mins

  B. Group Metcon

  Workout #3
  A. Deadlift. 3 progressively heavier sets of 5. Perfect form. Rest 30sec

  B. Low Box Step-up 3×15, rest 1.5-2mins

  C. Group Metcon

  Workout #4
  A. Hang Power Snatch 6×2, rest 60sec

  B. Push Press, 6×2, rest 60sec

  C. 20 Turkish Get-ups per side. Slow and Steady.

  Workout #5
  A. 3-4 sets, rest 30-60sec between stations as needed:
  A1. Accumulate 20sec of handstand hold
  A2. Accumulate 30sec of L-sit
  A3. Ring Dips, max reps
  A4. Strict Chin-ups, max reps

  B. Group Metcon

  [/toggle]

  [toggle title="Competition"]

  Start a new loading cycle for squats and pressing.

  Workout #1
  A. hang power snatch 7×2, for quality, rest 60sec

  B. back squat 5×5 @ 75-78%, rest 2-3mins

  C. 3 sets: L-sit, accumulate 30sec, rest as needed, GH raise 6-8reps, rest as needed

  Workout #2
  A. shoulder press 5×5 @ 75-78%, rest 2-3mins

  B. group metcon

  Workout #3
  A. 8min amrap Muscle-up
  rest as needed

  B. 8min amrap handstand push-ups

  C. Group Metcon

  Workout #4
  A. Clean and Jerk, 6×1 between 70-85%, rest 60sec

  B. Front Squat 5×3 @ 80-85%, rest 2mins

  C. 7 rounds:
  15 pull-ups
  20sec airdyne
  Rest 2.5mins

  Workout #5
  A. Push Press 6×3 @ 80-85%

  B. Group Metcon

  [/toggle]

   

   

   

   

• Tyler 9:54 am on September 15, 2011 Permalink  

  Testing test 

  Just a test for the new theme.

   

• Tyler 10:26 pm on September 3, 2011 Permalink  

  WODs for August 29 – Sept 3, 2011 

  [toggle title="Group Metcon"]

  Monday
  2 rounds:
  1min row
  1min rest
  1min airdyne
  1min rest
  1min burpees
  1min rest
  1min skipping
  1min rest

   

  Tuesday
  5 rounds for time:
  30 KB Swings
  200m run

  Wednesday
  5 sets with a 16min cut-off
  25 wall ball
  200m run
  rest 90mins

  Thursday
  Work Capacity Test! 2mins time trial. Row or Airdyne for Max meters or calories.

  Then complete 3 rounds for quality of:
  8-12 strict knee to elbow
  40 double unders OR 120 single skips

  Friday
  4 sets:
  3mins sprint of:
  5 pull-ups, 10 push-ups, 15 bodyweight squats
  rest 90sec
  start up where you left off in the previous round and record total # of rounds completed.

  Saturday
  In teams of two, complete as many rounds as possible in 16mins of:
  10 wall ball
  10 Push-Ups
  10 Box Jumps[/toggle]

  [toggle title="Foundation"]

  Workout #1
  [20mins]
  A1. Press 4×5 [21x3], rest 60sec
  A2. Chins 4×3-6 [40x0], rest 90sec

   

  [18mins]
  b1. back squat 4×4-6 [30x1], rest 15sec
  b2. seated DB external rotations 3×8-12 [4010], rest 90sec

  [6mins]
  c1. front plank, 2×40-60sec, rest 30sec
  c2. band pull aparts 2×15-20reps, rest 30sec

  Workout #2
  [18mins]
  A1. Deadlift 5×3 [42x0], rest 15sec
  A2. narrow hand position push-ups, max reps, rest 90sec
  B. Group Metcon

  Workout #3
  A. 3 sets:
  DB FFESS, 8-10/side, rest 30sec
  RDL 8-10/side, rest 30sec
  pull-ups, as many as possible, rest 60sec

  B. Group Metcon

  Workout #4
  a1. ring rows 4×5-10 [20x3], rest 45sec
  a2. Seated DB Press 4×6-10, rest 45sec
  a3. knee to elbow 4×6-10, rest 45sec

  B. Group Metcon[/toggle]
  [toggle title="Training"]

  Workout #1

   

  [25mins]
  A1. Back Squat 5×3 [30x1], rest 15sec
  A2. Close Grip Chin-ups [4010], 5xAMRAP, rest 2.5mins

  B. Group Metcon

  Workout #2
  [20mins]
  A. Shoulder Press 5×5 [31x3]. Rest 2mins
  B. Group Metcon

  Workout #3
  A. 2 Hang Power Snatch + 2 OH Squat, 6×1, rest 60-90sec

  WATCH THIS VIDEO BEFORE TRAINING:

  http://startingstrength.com/index.php/site/index/the_power_snatch

  B. Group Metcon

  Workout #4
  A. [12mins] Push Press 7×1 @ 90-95%, rest 60sec

  [18mins]
  B1. Deadlift 4×3 [42x0], rest 30sec
  B2. DB Skull Crushers 4×8-12, rest 90sec

  [10mins]
  C1. toe to bar 3×8-12 controlled tempo, rest 30sec
  C2. low box step-up 3×12-15, rest 30sec

  B.Group Metcon

  Workout #5
  A. 5 sets for quality:
  1min handstandhold against wall ORhandstand push-ups practice
  1min hollow body rock

  http://gymnasticswod.com/content/hollow-rock

  B. 3 rounds for quality:
  30sec chest to bar pull-ups
  30sec rest
  30sec ring push-ups
  30sec rest

  C. Group Metcon
  [/toggle]

  [toggle title="Competition"]

  Workout 1
  A. Hang Power Snatch 5×2
  B. Clean + Jerk 6×1 @ 80-85%
  C. Back Squat 5×3, rest 2-2.5mins

   

  Workout 2
  A1. Press 4×5 [21x1], rest 60sec
  A2. Chins 4×3-6 [40x0], rest 90sec

  B. Group Metcon

  C. (Optional) 3sets:
  10-15 powel raise [40x0], rest 45sec
  10-15 DB skull crushers, rest 45sec

  Workout 3
  A1. Front Squat 5×3 [40x1], rest 60sec
  A2. GH Raise 5×8, rest 90sec

  B. Group Metcon

  Workout 4
  A. 8min amrap Muscle-up
  rest as needed
  B. 8min amrap handstand push-ups
  C. Metcon with Group

  Workout 5
  A. 6 sets for Quality:
  30sec Chest to bar pull-ups, rest 30sec
  30sec ring Dips, rest 30sec

  B. [35mins] 7 sets:
  30sec spring on airdyne
  10 burpees as fast as possible
  rest 4mins
  [/toggle]

   

• Tyler 9:36 am on August 24, 2011 Permalink  

  It’s back. I don’t have anything to say but….

   

• Tyler 3:48 pm on January 29, 2011 Permalink  

  The CRTC is an embarrassment. 

   

• Tyler 3:04 pm on October 28, 2010 Permalink
  Tags: gear   

  Tools 

  A Happy Hacking Lite 2 and a Magic TrackPad control a 15inch October 2009 MacBook Pro.
  The MBP drives an aging 24inch Dell LCD.

  An iPhone 3GS sits next to an iPad for additional screen real estate.

  Updates coming:
  A Filco Majestouch Mechanical keyboard.

   

• Tyler 3:51 pm on October 22, 2010 Permalink  

  Tim Jackson 

  “… people being persuaded to spend money we don’t have, on things we don’t need, to create impressions that won’t last, on people we don’t care about.”

   

• Tyler 7:09 pm on September 23, 2010 Permalink
  Tags: emacs ( 2 ), osx ( 5 )   

  Emacs, OS X and forward-delete. 

  I recently moved from Vim to Emacs.

  Right away I realized that forward-delete wasn’t working (deleting a character on the right of the cursor, rather than back-spacing).

  I know little about Emacs, but figured out, with a tip from Ross, how to map the chord of “Function-Backspace” to forward-delete.

  Add this to your .emacs file:
  (global-set-key [kp-delete] 'delete-char)

  Simple but a requirement for coding.

   

• Tyler 10:44 am on September 15, 2010 Permalink  

  Canadian Pricing. 

  Currently: 1.00 CAD = 0.973106 USD

  Pearls of Functional Algorithm Design.

  Amazon.ca: 59.16
  Chapters.ca: 64.95
  Amazon.com: 48.00

  FUUUUUU