Outschool, co-ops, and filling the subjects you can’t teach
-
Long-term homeschoolers do not teach everything themselves. How outsourcing
classes, joining co-ops, and finding tutors fits into a sustainable
homeschool.
Thursday, December 18, 2008
Thursday Dec 18th
Cross Fit:
"Angie"
100 Pull-Ups
100 Push-Ups
100 1/2 your body weight bench
100 Squats
Boys:
54321 Bench
3x12 Pec Deck
3x12 Lat Pull
3x12 T Bar Row
Girls:
54321 Squat
3x12 Leg Extension
3x12 Leg Curl
30 Box Blasts
Footwork Mat (Dots/Ladders)
"Angie"
100 Pull-Ups
100 Push-Ups
100 1/2 your body weight bench
100 Squats
Boys:
54321 Bench
3x12 Pec Deck
3x12 Lat Pull
3x12 T Bar Row
Girls:
54321 Squat
3x12 Leg Extension
3x12 Leg Curl
30 Box Blasts
Footwork Mat (Dots/Ladders)
Tuesday, December 16, 2008
December 16th Workouts
Cross Fit:"Fredrick"
-35 Squats
-35 Knees to Elbows-
35 Squats-
35 Sit-Ups
-35 Lunges
-35 Squats-35 Knees to Elbows
-35 Sit-Ups
Boys:
-40 Barbell Goodmornings
-3xFAIL Calf Raises
-25 box blasts (each leg)
-50 ab cickets
-3x15 Squat Machine
Girls:
-30 Plate Dips
-30 Jumping Pull-Ups
-25 Bosu Push-Ups
-25 Tricep Extensions
-3x15 T Bar Row
Reminder for Game Days: - Low Weight - Work on Correct Form - Dots/Ladders (Footwork)
-35 Squats
-35 Knees to Elbows-
35 Squats-
35 Sit-Ups
-35 Lunges
-35 Squats-35 Knees to Elbows
-35 Sit-Ups
Boys:
-40 Barbell Goodmornings
-3xFAIL Calf Raises
-25 box blasts (each leg)
-50 ab cickets
-3x15 Squat Machine
Girls:
-30 Plate Dips
-30 Jumping Pull-Ups
-25 Bosu Push-Ups
-25 Tricep Extensions
-3x15 T Bar Row
Reminder for Game Days: - Low Weight - Work on Correct Form - Dots/Ladders (Footwork)
Monday, December 15, 2008
Sugar as addictive as Heroin or Cocaine
http://www.nydailynews.com/lifestyle/health/2008/12/12/2008-12-12_sugar_as_addictive_as_cocaine_heroin_stu.html
Brett Moore's comments are in red
Some good information from A Princeton University study regarding the seriousness of addiction to sugar. As someone addicted to sugar I know this is the truth. I have cut and pasted several parts of the article and the link is above.
New York Daily News
BY ROSEMARY BLACK
DAILY NEWS STAFF WRITER
It's one addiction that won't land you in court or an inpatient rehab. But sugar - as anyone who mainlines sweets can attest - can be just as habit-forming as cocaine.
Researchers at Princeton University studying bingeing and dependency in rats have found that when the animals ingest large amounts of sugar, their brains undergo changes similar to the changes in the brains of people who abuse illegal drugs like cocaine and heroin.
Some people experience powerful cravings for sweets - internal messages telling them to eat sugar even though they know it's bad for them - says Dr. Louis Aronne, director of the Comprehensive Weight Control Center at New York-Presbyterian Hospital/Weill Cornell Medical Center. "These people get strong urges to consume sweets, and these cravings border on addiction," he says. "When they eat sugar, just like when someone ingests cocaine, some people get that feeling of well-being, a rush that makes them feel good for a period of time. When the sweets are taken away, the people just don't feel right."
I quit drinking pop and coffee in October for about 30 days. I didn't eliminate all sugar such as fructose and lactose found in fruit and milk. I focused mainly on my evils of coffee and Mt. Dew. At the 24 hour mark on my first day I thought I was going to lose consciousness when driving back from Subway. I was completely out of it. I went to bed at 7pm and slept for 12 hours. It probably took me an entire week to kick the dull feeling that I was going through everyday. This same thing happened to me last time I quit using sugar as well.
Deprived of their sugar, the rats displayed signs of withdrawal similar to the symptoms seen in people when they stop smoking, drinking alcohol, or using drugs.
Just as not everyone has the tendency to become an alcoholic or a drug addict, so not everyone is hard wired to be a sugar-holic, Aronne says. And there is certainly effective treatment for a sweet addiction, though it's not likely to go down easily among those who like their candy and cookies.
"If people eat starch and sugar in the morning, it's very difficult to get their behavior in control and they'll be craving sweets all day," Aronne says. "So we have people start out their day by eating protein and vegetables in the morning."
Broccoli omelet for breakfast, anyone?
There are alot of popular diets coming out now with great results that completely eliminate or greatly reduce the amount of sugar in someones diet. For those of you interested in losing that unwanted belly fat this might be something to check out.
Brett Moore's comments are in red
Some good information from A Princeton University study regarding the seriousness of addiction to sugar. As someone addicted to sugar I know this is the truth. I have cut and pasted several parts of the article and the link is above.
New York Daily News
BY ROSEMARY BLACK
DAILY NEWS STAFF WRITER
It's one addiction that won't land you in court or an inpatient rehab. But sugar - as anyone who mainlines sweets can attest - can be just as habit-forming as cocaine.
Researchers at Princeton University studying bingeing and dependency in rats have found that when the animals ingest large amounts of sugar, their brains undergo changes similar to the changes in the brains of people who abuse illegal drugs like cocaine and heroin.
Some people experience powerful cravings for sweets - internal messages telling them to eat sugar even though they know it's bad for them - says Dr. Louis Aronne, director of the Comprehensive Weight Control Center at New York-Presbyterian Hospital/Weill Cornell Medical Center. "These people get strong urges to consume sweets, and these cravings border on addiction," he says. "When they eat sugar, just like when someone ingests cocaine, some people get that feeling of well-being, a rush that makes them feel good for a period of time. When the sweets are taken away, the people just don't feel right."
I quit drinking pop and coffee in October for about 30 days. I didn't eliminate all sugar such as fructose and lactose found in fruit and milk. I focused mainly on my evils of coffee and Mt. Dew. At the 24 hour mark on my first day I thought I was going to lose consciousness when driving back from Subway. I was completely out of it. I went to bed at 7pm and slept for 12 hours. It probably took me an entire week to kick the dull feeling that I was going through everyday. This same thing happened to me last time I quit using sugar as well.
Deprived of their sugar, the rats displayed signs of withdrawal similar to the symptoms seen in people when they stop smoking, drinking alcohol, or using drugs.
Just as not everyone has the tendency to become an alcoholic or a drug addict, so not everyone is hard wired to be a sugar-holic, Aronne says. And there is certainly effective treatment for a sweet addiction, though it's not likely to go down easily among those who like their candy and cookies.
"If people eat starch and sugar in the morning, it's very difficult to get their behavior in control and they'll be craving sweets all day," Aronne says. "So we have people start out their day by eating protein and vegetables in the morning."
Broccoli omelet for breakfast, anyone?
There are alot of popular diets coming out now with great results that completely eliminate or greatly reduce the amount of sugar in someones diet. For those of you interested in losing that unwanted belly fat this might be something to check out.
Flutter Kicks
Place your hands under your hips. Lift your legs 6 inches off the floor and begin walking, raising each leg approximately 36 inches off the ground. Keep your legs straight and moving. This is a four count exercise.
This video also shows alot of other great exercises
This video also shows alot of other great exercises
December 15th
Cross Fit:
(source: US Tactical/navyseals.com)
-100 Sit-Ups
-100 Flutter Kicks (4 Count)
-100 Leg Levers
Leg Levers
Lift your feet 6 inches off the floor. Raising both legs approximately 36 inches off the ground, keep your legs straight and off the floor until specified number of repetitions are complete. (source: http://www.military.com/military-fitness/workouts/achieving-washboard-abs)
Boys:
-3xFAIL 95lbs. Bench Press
-3x12 Zotman Curl
-3x10 Dumbbell Shoulder Press
-3x8 Row (machine or dumbbell)
-3x8 Tricep Extension
Girls:
-50 Step Lunges with Weight
-3x12 Leg Press
-3x12 Leg Extension
-3xFAIL Calf Raises
-30 Good Mornings
Verti-Max:
-1x8 quick -warm-up
-5x5 power
-1x12 short jump/high jump
-1x8 quick -cool down
(source: US Tactical/navyseals.com)
-100 Sit-Ups
-100 Flutter Kicks (4 Count)
-100 Leg Levers
Leg Levers
Lift your feet 6 inches off the floor. Raising both legs approximately 36 inches off the ground, keep your legs straight and off the floor until specified number of repetitions are complete. (source: http://www.military.com/military-fitness/workouts/achieving-washboard-abs)
Boys:
-3xFAIL 95lbs. Bench Press
-3x12 Zotman Curl
-3x10 Dumbbell Shoulder Press
-3x8 Row (machine or dumbbell)
-3x8 Tricep Extension
Girls:
-50 Step Lunges with Weight
-3x12 Leg Press
-3x12 Leg Extension
-3xFAIL Calf Raises
-30 Good Mornings
Verti-Max:
-1x8 quick -warm-up
-5x5 power
-1x12 short jump/high jump
-1x8 quick -cool down
Sunday, December 14, 2008
Topic of the week 1: Posterior Chain
I have came up with the idea of having a topic of the week for this blog and the lifetime fitness classroom. This weeks topic is the Posterior Chain. This consists of your lower back, glutes, and hamstrings. I focused on this topic for a couple of reasons.
With high school athletes and students I often see people with very poor hamstring and lower back flexibility. This greatly reduces our performance in athletics, as well as poor posture in our everyday lives. As a Coach I often see athletes who are great accelerators but below average stoppers. Often they lose their balance while slowing down, or perform the skill they are performing at a much lower level.
Things to remember:
Good athletes have amazing control of their bodies
Don't over work the quadricep and forget about the hamstring
Always start light and slow when working the posterior chain
Exercises:
1. Dynamic stretching before any activity. This works on balance, skill performance, and muscle flexibility while warming up for activity.
2. Static stretching after any activity. This old school type of stretching should not be performed before activity due to it's negative effect on muscle performance.
3. Supine Bridges Back & heels on the floor. Knees bent at 90°. Curl your toes up. Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Hold for 5 seconds, come back down, repeat.
4.Mule Kicks. Bend over on a bench. Face down & hands on the floor. Kick 1 leg back & up by extending your hip and squeezing your glute. Hold the contraction for 5 seconds and come back. Repeat for 10 reps, switch legs.
* Don’t Use Your Lower Back. Keep your spine neutral. Brace your abs hard as if someone would punch you in the stomach.
* Don’t Use Your Hamstrings. Squeeze your glutes hard while extending your hips. You can bend your knee.
* Quality not Quantity. The goal is not get as high as possible, the goal is to squeeze your glute as hard as you can. Lead with your glute.
5. Birddogs. Get on all 4s. Arms & thighs perpendicular to the floor. Brace your abs as if someone is going to punch you in the stomach. Extend your hip while extending your opposite arm.
* Keep Your Spine Neutral. Don’t hyper-extend or arch your lower back. Brace your abs. Put a water bottle on your lower back for feedback.
* Quality not Quantity. If you can’t do them correctly, keep both arms on the floor. If that’s still too hard, go back to mule kicks.
6. Fire Hydrants. Get on all 4s. Arms & thighs perpendicular to the floor. Lift 1 leg to the side by contracting your glute. Press your heel back by extending your leg. Come back. Repeat. This is a mix of birddogs & clams.
* Keep Your Spine Neutral. Don’t hyper-extend/arch/rotate your lower back. Keep your abs braced.
* Don’t Use Your Hamstrings. Cramps in your hamstrings means you’re not using your glutes. Squeeze your glutes as hard as you can.
* Quality not Quantity. The goal is not to go fast or doing a lot of reps. The goal is squeezing your glutes. Hold each position.
Source:http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
7. Romanian Deadlifts http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
8. Good Mornings
Romanian Deadlifts and good mornings should be done with a medicine ball until correct form can be mastered.
9. Roman Chair
With high school athletes and students I often see people with very poor hamstring and lower back flexibility. This greatly reduces our performance in athletics, as well as poor posture in our everyday lives. As a Coach I often see athletes who are great accelerators but below average stoppers. Often they lose their balance while slowing down, or perform the skill they are performing at a much lower level.
Things to remember:
Good athletes have amazing control of their bodies
Don't over work the quadricep and forget about the hamstring
Always start light and slow when working the posterior chain
Exercises:
1. Dynamic stretching before any activity. This works on balance, skill performance, and muscle flexibility while warming up for activity.
2. Static stretching after any activity. This old school type of stretching should not be performed before activity due to it's negative effect on muscle performance.
3. Supine Bridges Back & heels on the floor. Knees bent at 90°. Curl your toes up. Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Hold for 5 seconds, come back down, repeat.
4.Mule Kicks. Bend over on a bench. Face down & hands on the floor. Kick 1 leg back & up by extending your hip and squeezing your glute. Hold the contraction for 5 seconds and come back. Repeat for 10 reps, switch legs.
* Don’t Use Your Lower Back. Keep your spine neutral. Brace your abs hard as if someone would punch you in the stomach.
* Don’t Use Your Hamstrings. Squeeze your glutes hard while extending your hips. You can bend your knee.
* Quality not Quantity. The goal is not get as high as possible, the goal is to squeeze your glute as hard as you can. Lead with your glute.
5. Birddogs. Get on all 4s. Arms & thighs perpendicular to the floor. Brace your abs as if someone is going to punch you in the stomach. Extend your hip while extending your opposite arm.
* Keep Your Spine Neutral. Don’t hyper-extend or arch your lower back. Brace your abs. Put a water bottle on your lower back for feedback.
* Quality not Quantity. If you can’t do them correctly, keep both arms on the floor. If that’s still too hard, go back to mule kicks.
6. Fire Hydrants. Get on all 4s. Arms & thighs perpendicular to the floor. Lift 1 leg to the side by contracting your glute. Press your heel back by extending your leg. Come back. Repeat. This is a mix of birddogs & clams.
* Keep Your Spine Neutral. Don’t hyper-extend/arch/rotate your lower back. Keep your abs braced.
* Don’t Use Your Hamstrings. Cramps in your hamstrings means you’re not using your glutes. Squeeze your glutes as hard as you can.
* Quality not Quantity. The goal is not to go fast or doing a lot of reps. The goal is squeezing your glutes. Hold each position.
Source:http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/
7. Romanian Deadlifts http://www.exrx.net/WeightExercises/OlympicLifts/RomanianDeadlift.html
8. Good Mornings
Romanian Deadlifts and good mornings should be done with a medicine ball until correct form can be mastered.
9. Roman Chair
Friday, December 12, 2008
Yoga Day
Definition of Yoga: state of union between two opposites - body and mind; individual and universal consciousness; a process of uniting the opposing forces in the body and mind in order to achieve supreme awareness and enlightenment
What yoga can do for you
The physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.
The mental benefits: Helps you relax and handle stressful situations more easily. Teaches you how to quiet the mind so you can focus your energy where you want it to go - into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.
The spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of "oneness."
http://www.yogamovement.com/
What yoga can do for you
The physical benefits: Creates a toned, flexible, and strong body. Improves respiration, energy, and vitality. Helps to maintain a balanced metabolism. Promotes cardio and circulatory health. Relieves pain. Helps you look and feel younger than your age. Improves your athletic performance.
The mental benefits: Helps you relax and handle stressful situations more easily. Teaches you how to quiet the mind so you can focus your energy where you want it to go - into a difficult yoga pose, on the tennis court or golf course, or in the office. Encourages positive thoughts and self-acceptance.
The spiritual benefits: Builds awareness of your body, your feelings, the world around you, the needs of others. Promotes an interdependence between mind, body, and spirit. Helps you live the concept of "oneness."
http://www.yogamovement.com/
Thursday, December 11, 2008
Crossfit Baseball
Score as many runs as you can in 25 minutes
1st base- 10 pushups
2nd base- 10 squats
3rd vase- 10 burpees
Home- 10 reps of random exercise
Modification: Choose two machines and you can switch lunges and squats
1st base- 10 pushups
2nd base- 10 squats
3rd vase- 10 burpees
Home- 10 reps of random exercise
Modification: Choose two machines and you can switch lunges and squats
Tuesday, December 9, 2008
Classroom Nutrition Day
Nutrition - Focus more on someone that is working on fitness level or athletes
Where to start
1 Reduce the amount of sugar in your diet
2. Reduce the number of processed foods in your diet
Breakfast- The most important meal of the day
Looking for whole foods that are high on nutrients such as fiber complex carbs
Good sugars in your diet:
Lactose- Milk sugar
Fructose- Fruit sugar
Key is to find sugar in whole foods or healthy alternatives
Don't completely ignore sugar
Supplements: Protien Bars/ meal replacement bars
Can be used as snack between meals
Great for post workout snack
Bars and drinks both available
Analyze contents to decide what fits your needs
High protien?
Complex Carbs?
Fiber?
Where to start
1 Reduce the amount of sugar in your diet
2. Reduce the number of processed foods in your diet
Breakfast- The most important meal of the day
Looking for whole foods that are high on nutrients such as fiber complex carbs
Good sugars in your diet:
Lactose- Milk sugar
Fructose- Fruit sugar
Key is to find sugar in whole foods or healthy alternatives
Don't completely ignore sugar
Supplements: Protien Bars/ meal replacement bars
Can be used as snack between meals
Great for post workout snack
Bars and drinks both available
Analyze contents to decide what fits your needs
High protien?
Complex Carbs?
Fiber?
Physioball dumbell row
Exercise of the day: great for working out the back while balancing yourself and using your core muscles.
Dec 9th
natasha
30 boxjumps
10 pushups
30 burpees
15 pushups
30 squats
10 pushups
30 pullups
15 pushups
Boys:
Max Bench
Max Vertical
Girls
Max Bench
Max Vertical
30 boxjumps
10 pushups
30 burpees
15 pushups
30 squats
10 pushups
30 pullups
15 pushups
Boys:
Max Bench
Max Vertical
Girls
Max Bench
Max Vertical
Monday, December 8, 2008
Dec 8th Workouts
Crossfit: Jessie
21 pullups
50 squats
21 knees to elbows
50 squats
18 pullups
50 squats
18 knees to elbows
50 squats
Boys:
5x 5 bench
3x 12 t bar row
3x 8 tricep ext
25 pullups
25 knees to elbows
50 ab crickets
Girls
30 step weighted lunges
3x fail calf raises
3x 8 leg press
3x 8 leg extensions
25 box blasts
50 ab cickets
21 pullups
50 squats
21 knees to elbows
50 squats
18 pullups
50 squats
18 knees to elbows
50 squats
Boys:
5x 5 bench
3x 12 t bar row
3x 8 tricep ext
25 pullups
25 knees to elbows
50 ab crickets
Girls
30 step weighted lunges
3x fail calf raises
3x 8 leg press
3x 8 leg extensions
25 box blasts
50 ab cickets
Friday, December 5, 2008
Aleesha and Alicia Workout
Student designed workout
21-16-9
2x fail wall sits
pullups
lunge with weights
box jumps
ab crickets
21-16-9
2x fail wall sits
pullups
lunge with weights
box jumps
ab crickets
Dec 5th Workout
Crossfit: 10-9-8-7-6-5-4-3-2-1
Single leg pushups
pullups
burpees
Boys:
3x 12 barbell upright row
3x 12 lat pull down
3x 12 dumbell shoulder press
3x 20 roman chair
50 plate dips
Single leg pushups
pullups
burpees
Boys:
3x 12 barbell upright row
3x 12 lat pull down
3x 12 dumbell shoulder press
3x 20 roman chair
50 plate dips
Thursday, December 4, 2008
Dec 4th
Crossfit: Alexis
10 barbell squat
15 lunges
20 ab crickets
Boys:
50 Ab crickets
25 Burpees to box jumps
3x12 lateral dumbell raises
25 dumbell pushup to row
25 knees to elbow
50 dumbell shoulder shrugs
Girls:
3x 12 T bar row
50 Roman Chairs
3x 12 Lat Pull
25 good mornings
3x 12 hip extension
50 Ab Crickets
10 barbell squat
15 lunges
20 ab crickets
Boys:
50 Ab crickets
25 Burpees to box jumps
3x12 lateral dumbell raises
25 dumbell pushup to row
25 knees to elbow
50 dumbell shoulder shrugs
Girls:
3x 12 T bar row
50 Roman Chairs
3x 12 Lat Pull
25 good mornings
3x 12 hip extension
50 Ab Crickets
Wednesday, December 3, 2008
Dec 3rd Workouts
Crossfit: Fran
21-15-9
95 pound Thrusters Barbell or Dumbell
Pullups
Boys:
100 Abs
25 Box Blasts
50 Lateral Squats
3x 10 Leg Press
3x 10 Leg Curl
3x Fail Calf Raises
Girls
100 Abs
3x 15 Plank
25 Tricep Extensions
3x 10 Dumbell Kickbacks
3x 10 Dumbell Row
3x 12 Plate Dips
21-15-9
95 pound Thrusters Barbell or Dumbell
Pullups
Boys:
100 Abs
25 Box Blasts
50 Lateral Squats
3x 10 Leg Press
3x 10 Leg Curl
3x Fail Calf Raises
Girls
100 Abs
3x 15 Plank
25 Tricep Extensions
3x 10 Dumbell Kickbacks
3x 10 Dumbell Row
3x 12 Plate Dips
Tuesday, December 2, 2008
Dec 2nd
Crossfit: Chelsea
For 20 minutes straight do the following
5 pullups
10 pushups
15 air squats
Boys Workout:
3x 15 dumbell shoulder press
3x 12 dumbell alternate arm curl
3x 8 dumbell flys
3x 10 Lat pulldown
3x 10 Row
50 Ab Crickets
Girls
50 Steps weighted lunges
50 speed dots
25 burpees to box jumps
3x Fail Calf Raises
54321 Weighted Squats
50 Ab Crickets
Vertimax
1x 10 Quick Jumps
2x 8 Power
1x 10 Quick
1x 10 Ankle Hops
For 20 minutes straight do the following
5 pullups
10 pushups
15 air squats
Boys Workout:
3x 15 dumbell shoulder press
3x 12 dumbell alternate arm curl
3x 8 dumbell flys
3x 10 Lat pulldown
3x 10 Row
50 Ab Crickets
Girls
50 Steps weighted lunges
50 speed dots
25 burpees to box jumps
3x Fail Calf Raises
54321 Weighted Squats
50 Ab Crickets
Vertimax
1x 10 Quick Jumps
2x 8 Power
1x 10 Quick
1x 10 Ankle Hops
Monday, December 1, 2008
12/1/08
Crossfit Workout: Jenny 867-5309
25 Minutes of:
8 one legged push ups
6 burpees
7 box jumps
5 pullups
30 air squats
9 ab crickets
Modifications:
lunges instead of air squats
jumping pullups instead of regular pullups
Class Workout: Minimum of 20 sets using 7 different exercises
-Get moving on first day back from break
25 Minutes of:
8 one legged push ups
6 burpees
7 box jumps
5 pullups
30 air squats
9 ab crickets
Modifications:
lunges instead of air squats
jumping pullups instead of regular pullups
Class Workout: Minimum of 20 sets using 7 different exercises
-Get moving on first day back from break
Tuesday, November 25, 2008
11-25-08
Crosfit: Fran
21-15-9 reps of burpees and pullups
Exercise of the day
Tri Plane Lunge Matrix
Front lunge with a medicine ball
- ball to knee
-ball to chest to start ball over knee at bottom of lunge
Posterior Lunge
_med ball over head at bottom of lunge
Transverse Lunge
-step back at 45 degree angle
-rotate
-pivot
-ball from hiips to up and out
- focus on form
10 reps in each position
21-15-9 reps of burpees and pullups
Exercise of the day
Tri Plane Lunge Matrix
Front lunge with a medicine ball
- ball to knee
-ball to chest to start ball over knee at bottom of lunge
Posterior Lunge
_med ball over head at bottom of lunge
Transverse Lunge
-step back at 45 degree angle
-rotate
-pivot
-ball from hiips to up and out
- focus on form
10 reps in each position
Monday, November 24, 2008
Upper Shredder Workout
Crossfit:
3 Rounds of
21 knees to elbows
21 Tricep Extensions
21 Single leg pushups
21 Box Jumps
21 Back Extensions
Walking Lunge 75 steps
Boys Upper Shredder
Jumping Pullups 21-19-8
Dumbell Bench 3x 8 Regular, 3x 8 Alternate Arm, 3x 3 Super Slow (3 cycles)
Dumbell Pushup and Alt Arm Row 18 total for each arm
Super Set
Bicep Curl Hang/8 Alt Arm Curls each arm/Curlups Max
Dips 3x FAIL with plate
Incline Curls
Girls- Upper Body
20 Pullups
5x5 Bench Press
30 Uneven Bosu Pushups
3x8 Lat pull
3x8 T bar Row
Workout of the Day
-Single Leg Push-up
Cues: 2x 10 slow pace
keep arms tight to side of the body
raise one leg to 45 degree angle while keping opposite leg on ground
alternate raised leg on each rep
avoid bending knee to raise leg
Reminder: Check Progress on short-term goal
3 Rounds of
21 knees to elbows
21 Tricep Extensions
21 Single leg pushups
21 Box Jumps
21 Back Extensions
Walking Lunge 75 steps
Boys Upper Shredder
Jumping Pullups 21-19-8
Dumbell Bench 3x 8 Regular, 3x 8 Alternate Arm, 3x 3 Super Slow (3 cycles)
Dumbell Pushup and Alt Arm Row 18 total for each arm
Super Set
Bicep Curl Hang/8 Alt Arm Curls each arm/Curlups Max
Dips 3x FAIL with plate
Incline Curls
Girls- Upper Body
20 Pullups
5x5 Bench Press
30 Uneven Bosu Pushups
3x8 Lat pull
3x8 T bar Row
Workout of the Day
-Single Leg Push-up
Cues: 2x 10 slow pace
keep arms tight to side of the body
raise one leg to 45 degree angle while keping opposite leg on ground
alternate raised leg on each rep
avoid bending knee to raise leg
Reminder: Check Progress on short-term goal
Friday, November 21, 2008
21-15-9 Reps
Exercise of the day: Crickets start in plank position and bring knees to elbows
Everyone is performing 3 sets of each exercise with the following rep pattern
21-15-9
The same weight should be used for each set with the least amount of rest time as possible
Boys:21-15-9
Dumbell Shoulder Press
Incline Bench
Bosu Pushups
Jumping Pullups
Lat Pulldown
Crickets
Girls:21-15-9
Hamstring Curl
Leg Press
Box Jumps
Barbell Squat
Calf Raises
Crickets
Everyone is performing 3 sets of each exercise with the following rep pattern
21-15-9
The same weight should be used for each set with the least amount of rest time as possible
Boys:21-15-9
Dumbell Shoulder Press
Incline Bench
Bosu Pushups
Jumping Pullups
Lat Pulldown
Crickets
Girls:21-15-9
Hamstring Curl
Leg Press
Box Jumps
Barbell Squat
Calf Raises
Crickets
Wednesday, November 19, 2008
New Functional Core Exercises
There is so much more to Core/AB training than doing your traditional crunch or situps. See if you can find some new fresh ideas from these video's. Why would the exercise you choose be important for your sport or goals?
Nov 19th
Crossit: Cindy
5 Pullups
5 Pushups
15 Bar Squats
As many rounds as possible in 20 mins
Boys
Incline Bench 54321
Dumbell Flat Bench 2x 8
Bosu Pushup 2x Fail
Pullups 5x Fail (Count total number)
T Bar Row 3x 8
Dumbell Shoulder Press 3x 8
Girls
Lat Plyo Box 30 Reps
Squat Machine 3x 8
Roman Chair 2x 15
Calf Raises 2x Fail
Vertimax Warmup 1x 12 Quick
2x 8 Power
4x 6 Blocck
Cool Down 1x 20 Ankle Hops
Lateral Plyo Box
5 Pullups
5 Pushups
15 Bar Squats
As many rounds as possible in 20 mins
Boys
Incline Bench 54321
Dumbell Flat Bench 2x 8
Bosu Pushup 2x Fail
Pullups 5x Fail (Count total number)
T Bar Row 3x 8
Dumbell Shoulder Press 3x 8
Girls
Lat Plyo Box 30 Reps
Squat Machine 3x 8
Roman Chair 2x 15
Calf Raises 2x Fail
Vertimax Warmup 1x 12 Quick
2x 8 Power
4x 6 Blocck
Cool Down 1x 20 Ankle Hops
Lateral Plyo Box
Tuesday, November 18, 2008
Nov 18th Workouts
Crossfit: Blackjack
Situps 20 Pushups 1
Situps 19 Pushups 2
Situps 18 Pushups 3
Finish all the way until you are at 1 situp and 20 pushups
Modification:
Crunches and pushups on your knees
Squating Form
I really like their demonstration with feet alignment in the first half of this video. He does a very good job of showing the options of the toe pointing straight forward or slightly out. The key point here is that the knees are aligned with the toes throughout the lift. They should not bow in or out on the way up or down. Remember correct form is more important than how much you can lift. Never use incorrect form.
Knees above the shoe laces
In this photo we are performing a walking lunge with dumbell's. One of the main cues for this exercise and almost every leg exercise is to keep the knee above the shoe laces. This places the load onto the hamstring, quadricep, and gluteus maximus rather than the knee.
Monday, November 17, 2008
Filthy Fifty Core
Crossfit: Filthy Fifty Core
50 situps
50 pushups
50 situps
50 step walking lunges
50 situps
50 burpees
50 situps
Boys workout
50 air squats
2x fail calf raises
3x 15 leg press
3x 12 hamstring curl
20 box jumps
Girls
5-4-3-2-1 Bench press
25 plate dips
25 bosu pushups
25 t bar rows
Vertimax
1x 8 quick warmups
3x 8 power
1x 8 quick
1x 8 cooldown
Americas Unhealthiest City
CDC: Huntington, W. Va. Nation's Unhealthiest City
http://www.foxnews.com/story/0,2933,452864,00.html
Article Highlights
Mayor's Quote
"As a portly woman plodded ahead of him on the sidewalk, the obese mayor of America's fattest and unhealthiest city explained why health is not a big local issue.
"It doesn't come up," said David Felinton, 5-foot-9 and 233 pounds, as he walked toward City Hall one recent morning. "We've got a lot of economic challenges here in Huntington. That's usually the focus."
Shari Wiley is a nurse at St. Mary's Regional Heart Institute in Huntington. She runs a program that identifies heavy school children and tries to teach them better eating and exercise habits. The effort began because of an alarming trend.
"A lot of the patients we were seeing were getting heart attacks in their 30s. They were requiring open heart surgery in their 30s. And we were concerned because it used to be you wouldn't see heart patients come in until they were in their 50s," Wiley said
The Huntington phone book lists more pizza places (nearly 200) than the entire state of West Virginia has gyms and health clubs (149).
There's a connection between education and lack of exercise, too, said Dr. Thomas Dannals, a Huntington family physician.
"The undereducated don't know the value of it. They don't have the drive for it. There's a reason you're successful, you've got drive. The same is true for exercise," said Dannals.
Dannals has been trying to change cultural attitudes. The local newspaper has called him "an exercise evangelist" for founding the city's triathlon, marathon and other projects designed to make exercise popular and fun. He's also spearheading a riverfront exercise trail project, called the Paul Ambrose Trail for Health (PATH).
http://www.foxnews.com/story/0,2933,452864,00.html
Article Highlights
Mayor's Quote
"As a portly woman plodded ahead of him on the sidewalk, the obese mayor of America's fattest and unhealthiest city explained why health is not a big local issue.
"It doesn't come up," said David Felinton, 5-foot-9 and 233 pounds, as he walked toward City Hall one recent morning. "We've got a lot of economic challenges here in Huntington. That's usually the focus."
Shari Wiley is a nurse at St. Mary's Regional Heart Institute in Huntington. She runs a program that identifies heavy school children and tries to teach them better eating and exercise habits. The effort began because of an alarming trend.
"A lot of the patients we were seeing were getting heart attacks in their 30s. They were requiring open heart surgery in their 30s. And we were concerned because it used to be you wouldn't see heart patients come in until they were in their 50s," Wiley said
The Huntington phone book lists more pizza places (nearly 200) than the entire state of West Virginia has gyms and health clubs (149).
There's a connection between education and lack of exercise, too, said Dr. Thomas Dannals, a Huntington family physician.
"The undereducated don't know the value of it. They don't have the drive for it. There's a reason you're successful, you've got drive. The same is true for exercise," said Dannals.
Dannals has been trying to change cultural attitudes. The local newspaper has called him "an exercise evangelist" for founding the city's triathlon, marathon and other projects designed to make exercise popular and fun. He's also spearheading a riverfront exercise trail project, called the Paul Ambrose Trail for Health (PATH).
Friday, November 14, 2008
Nov 14th
Crossfit: Jason
75 squats
10 pullups
50 squats
15 pullups
25 squats
20 pullups
Girls Workout
3x 12 adductors
3x 12 leg press
3x 12 leg curl
50 lunges with weight
100 abs
Boys
50 pushups
3x 15 bicep curl
3x 12 shoulder press
3x 10 tricep extension
100 abs
Vertimax
1x 15 quick warmup
1x 15 quick
3x 12 power
1x 15 quick cooldown
75 squats
10 pullups
50 squats
15 pullups
25 squats
20 pullups
Girls Workout
3x 12 adductors
3x 12 leg press
3x 12 leg curl
50 lunges with weight
100 abs
Boys
50 pushups
3x 15 bicep curl
3x 12 shoulder press
3x 10 tricep extension
100 abs
Vertimax
1x 15 quick warmup
1x 15 quick
3x 12 power
1x 15 quick cooldown
Thursday, November 13, 2008
Blue Room Baseball
Successfully rounding the bases scores a run. Complete as many runs as you can in 25 mins.
1st 10 pushups
2nd 10 air squats
3rd 10 burpees
Home 10 of a random exercise
Modification:
Chose 4 exercises no more than 2 machines. 10 reps @ each exercise compete as many runs as you can in 25 mins
Wednesday, November 12, 2008
Nov 12
Start program for short and long term personal goals.
Record all of your lifts and exercises
Everyone performs a minimum of 200 core exercises
Crossfit: Cindy
As many rounds as possible in 20 mins
5 pullups
5 pushups
15 Squats
Record all of your lifts and exercises
Everyone performs a minimum of 200 core exercises
Crossfit: Cindy
As many rounds as possible in 20 mins
5 pullups
5 pushups
15 Squats
Nov 11
Crossfit: Dirty 30
30 Burpees
30 Situps
30 Pullups
5 Rounds
Vertimax Program
1x 8 Quick Wamup
5x 5 Power
1x 8 Quick
1x 8 Cooldown
30 Burpees
30 Situps
30 Pullups
5 Rounds
Vertimax Program
1x 8 Quick Wamup
5x 5 Power
1x 8 Quick
1x 8 Cooldown
Nov 10
Crossfit
Max Rep Body Weight Bench
Max Rep Pullups
Modification: Bench Boys 115 and girls 80
Jumping Pullups
Max Rep Body Weight Bench
Max Rep Pullups
Modification: Bench Boys 115 and girls 80
Jumping Pullups
Friday, November 7, 2008
Nov 7th Workout
Crossfit "Angie"
100 Pullups
100 Pushups
100 Situps
100 Air Squats
Boys
54321 Weighted Squats
20 Box Jumps
3x Fail Calf Raises
50 Lunges
40 Wall Balls
200 Abs
Girls
3x 12 Lat Pull
3x 5 Bench
20 Pullups
3x 10 Dumbell Curls
200 Abs
100 Pullups
100 Pushups
100 Situps
100 Air Squats
Boys
54321 Weighted Squats
20 Box Jumps
3x Fail Calf Raises
50 Lunges
40 Wall Balls
200 Abs
Girls
3x 12 Lat Pull
3x 5 Bench
20 Pullups
3x 10 Dumbell Curls
200 Abs
Thursday, November 6, 2008
Thu Nov 6th Workout
Crossfit "Jax Jones" for 5 rounds
1 min pushups
1 min box jumps
1 min pullups
1 min situps
1 min rest
Girls Workout
50 Air Squats
3x 15 Calf Raises
3x 12 Multi Hip
50 Lateral Box Jumps
3x 12 Leg Extension
Boys Workout
3x 8 Bench
3x 12 Curl
3x 10 Dumbell Shoulder Press
20 Tricep Extensions
2x 15 Row
3x 10 Roman Chair
1 min pushups
1 min box jumps
1 min pullups
1 min situps
1 min rest
Girls Workout
50 Air Squats
3x 15 Calf Raises
3x 12 Multi Hip
50 Lateral Box Jumps
3x 12 Leg Extension
Boys Workout
3x 8 Bench
3x 12 Curl
3x 10 Dumbell Shoulder Press
20 Tricep Extensions
2x 15 Row
3x 10 Roman Chair
Friday, October 31, 2008
Oct 31 Halloween Workout
Congrats to Bench Press Winners
1 Rep Max Boys
Zack McQuate 255
Aaron Alvarez 220
Jessie Collins 210
Girls
Tiffany Haag 105
Jessica Johnson 105
Kate Haddock 105
Shannon Kobzina 105
Black Jack Workout
20 sets with the following progression
1 pushup and 20 situps
2 pushups and 19 situps
3 pushups and 18 situps
continue until 20 pushups and 1 situp
Everyone in class is performing a minimum of 200 abdominal exercises today.
Reminder: Incorporate new lifts in to your daily exercises.
1 Rep Max Boys
Zack McQuate 255
Aaron Alvarez 220
Jessie Collins 210
Girls
Tiffany Haag 105
Jessica Johnson 105
Kate Haddock 105
Shannon Kobzina 105
Black Jack Workout
20 sets with the following progression
1 pushup and 20 situps
2 pushups and 19 situps
3 pushups and 18 situps
continue until 20 pushups and 1 situp
Everyone in class is performing a minimum of 200 abdominal exercises today.
Reminder: Incorporate new lifts in to your daily exercises.
Thursday, October 30, 2008
Oct 30
Today's Challenge: 1 Rep Bench Max
Boys:
30 Dumbell Shoulder Presses
30 Pullups
25 Bosu or Medicine Ball Pushups
3x 12 Lat Pulls
Girls
30 Jumping Pullups
3x 12 Seated Row
3x 8 Plate Raises
50 Dips
Boys:
30 Dumbell Shoulder Presses
30 Pullups
25 Bosu or Medicine Ball Pushups
3x 12 Lat Pulls
Girls
30 Jumping Pullups
3x 12 Seated Row
3x 8 Plate Raises
50 Dips
Wednesday, October 29, 2008
Blue Room Baseball
Successfully rounding the bases scores a run. Complete as many runs as you can in the class hour.
1st Base- 10 Pushups
2nd Base- 10 Air Squats
3rd Base- 10 Burpees
Home- 10 Reps of a Random Exercise of your choice
Modifications
Choose 4 Exercises
No more than 2 machines
10 Reps at each exercise
Entire length of class
1st Base- 10 Pushups
2nd Base- 10 Air Squats
3rd Base- 10 Burpees
Home- 10 Reps of a Random Exercise of your choice
Modifications
Choose 4 Exercises
No more than 2 machines
10 Reps at each exercise
Entire length of class
Oct 29
Basketball
50 Bar Squats
2x 5 Weighted Squats
50 Lunges
Vertimax
Warmup 1x 8 quick
5x 5 Power
1x 8 Quick
Calf Raise 3x Fail
2x 15 Box Jumps
Volleyball
30 Jumping Pullups
20 Bosu Pushups
3x 8 Lateral dumbell raises
3x 8 Lat Pull Down
3x 8 Alternate Arm Curl
3x 12 Pull Over
25 Tricep Pushups
50 Bar Squats
2x 5 Weighted Squats
50 Lunges
Vertimax
Warmup 1x 8 quick
5x 5 Power
1x 8 Quick
Calf Raise 3x Fail
2x 15 Box Jumps
Volleyball
30 Jumping Pullups
20 Bosu Pushups
3x 8 Lateral dumbell raises
3x 8 Lat Pull Down
3x 8 Alternate Arm Curl
3x 12 Pull Over
25 Tricep Pushups
Tuesday, October 28, 2008
Monday, October 27, 2008
Oct 27
Basketball
Incline Bench 54321
Dumbell Flat Bench 2x 8
Bosu Pushup 2x Fail
Pullups 20
Lat Pull Down 3x 8
Volleyball
Lat Plyo Box 30
Squat Machine 3x 8
Vertimax
Warmup 1x 12 Quick
2x 8 Power
4x 6 block
Cool down 1x 20 Ankle
Calf Raise 3x fail
Leg Press 2x 12
Incline Bench 54321
Dumbell Flat Bench 2x 8
Bosu Pushup 2x Fail
Pullups 20
Lat Pull Down 3x 8
Volleyball
Lat Plyo Box 30
Squat Machine 3x 8
Vertimax
Warmup 1x 12 Quick
2x 8 Power
4x 6 block
Cool down 1x 20 Ankle
Calf Raise 3x fail
Leg Press 2x 12
Friday, October 24, 2008
Tennessee Basketball AB Exercise
http://magazine.stack.com/TheIssue/Article/5793/Tennessee_Mens_Basketball_Med_Ball_Work.aspx
link for more information
Oct 24th Workouts
Volleyball and Basketball Switch from previous day
Girls do 5 sets of 5 for bench instead of 54321
Girls do 5 sets of 5 for bench instead of 54321
Thursday, October 23, 2008
Oct 23rd Workout
Volleyball
Squat Machine 4x 8
Lunge 3x 20
Step Up's 3x 10
Vertimax
1x8 warmup quick
2x 20 ankle hops
2x 8 quick jumps
1x 8 Power cool down
Basketball
Pullups 20
Chinups 20
- If you can't do either complete with jumping pullups and chinups
Bench 5x 3
Upright Row 2x 8
Bicep Curls 50
Squat Machine 4x 8
Lunge 3x 20
Step Up's 3x 10
Vertimax
1x8 warmup quick
2x 20 ankle hops
2x 8 quick jumps
1x 8 Power cool down
Basketball
Pullups 20
Chinups 20
- If you can't do either complete with jumping pullups and chinups
Bench 5x 3
Upright Row 2x 8
Bicep Curls 50
Tuesday, October 21, 2008
Oct 21st Heavy Day
Take your normal workout and add weight with lower reps.
With heavier weight try to stick to free weights
Concentrate on breathing properly.
Breath in on easy part of lift out on the hard part of each lift
With heavier weight try to stick to free weights
Concentrate on breathing properly.
Breath in on easy part of lift out on the hard part of each lift
Monday, October 20, 2008
Oct 20th Workout
Filthy 50
Any exercises you want but you have to complete 50 reps of each.
You pick the sets and reps.
Pick up the pace for this one.
No Cardio
Any exercises you want but you have to complete 50 reps of each.
You pick the sets and reps.
Pick up the pace for this one.
No Cardio
Friday, October 17, 2008
Change Up
6 reps at regular speed
1 rep at super slow speed
6 reps at regular speed
This is for each set
1 rep at super slow speed
6 reps at regular speed
This is for each set
Thursday, October 16, 2008
Thursday Oct 16th Workouts
Volleyball
Footwork
Basketball
Pullups 20
Bench 54321
Upright Row 3x 8
Shoulder Press 3x 8
Footwork
Basketball
Pullups 20
Bench 54321
Upright Row 3x 8
Shoulder Press 3x 8
Tuesday, October 14, 2008
Oct 14th Workouts
Volleyball
Max Pullups
Footwork for game day
Bsketball
Max Pullups
Bench 5-4-3-2-1
Standing Shoulder Press 3x 8
Bosu Pushup 50
Dumbell Flys 3x 8
Lat Pull Down 3x 8
Crossfit
Maxpullups
Plyo Box Jumps 25
Wall Balls 25
Chin Up's 10 reps then hang 3x
Tricep Pushups 40
Max Pullups
Footwork for game day
Bsketball
Max Pullups
Bench 5-4-3-2-1
Standing Shoulder Press 3x 8
Bosu Pushup 50
Dumbell Flys 3x 8
Lat Pull Down 3x 8
Crossfit
Maxpullups
Plyo Box Jumps 25
Wall Balls 25
Chin Up's 10 reps then hang 3x
Tricep Pushups 40
Thursday, October 9, 2008
Oct 9th
Dumbell Squat
Dumbell Roman Deadlift
Dumbell Lunges 15 reps of each without rest for 3 rounds
Lat Plyo Box 3x 15
Vertimax
Warmup- 15 power
2x 8 quick
2x 20 Ankle
Cooldown 1x 8 power
Dumbell Roman Deadlift
Dumbell Lunges 15 reps of each without rest for 3 rounds
Lat Plyo Box 3x 15
Vertimax
Warmup- 15 power
2x 8 quick
2x 20 Ankle
Cooldown 1x 8 power
Wednesday, October 8, 2008
Upper Shredder
Jumping Pullups
21-19-8
Dumbell Bench
- 3x 8 Regular, 3x 8 alternate arm, 3x 3 super slow (cycle through regular-alt-slow)
Dumbell Pushup And Alt Arm Row- 18 total for each arm
Super Set
Bicep Curl Hang /8 Alt arm Curls each arm/ Curlups max
Dips 3x fail with plate
Incline Curls
21-19-8
Dumbell Bench
- 3x 8 Regular, 3x 8 alternate arm, 3x 3 super slow (cycle through regular-alt-slow)
Dumbell Pushup And Alt Arm Row- 18 total for each arm
Super Set
Bicep Curl Hang /8 Alt arm Curls each arm/ Curlups max
Dips 3x fail with plate
Incline Curls
Monday, October 6, 2008
Circuit Training
Wikipedia Definition
Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession. The range of stations includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises. Each person should complete the activity in one station before they proceed to the next station. They then continue until they have passed through all stations once or twice as required, or until a certain time requirement has been met.
http://en.wikipedia.org/wiki/Circuit_training#Advantages_of_circuit_training
Circuit training is a type of interval training in which strength exercises are combined with endurance/aerobic exercises, combining the benefits of both a cardiovascular and strength training workout. 'Circuit' means a group of activities and refers to a number of selected 'stations' positioned around the facility that are to be visited in rapid succession. The range of stations includes those comprising resistance equipment (e.g. hydraulic equipment or free weights), as well as allocated spaces to do squat thrusts, pushups, jumping jacks, sit-ups, and other exercises. Each person should complete the activity in one station before they proceed to the next station. They then continue until they have passed through all stations once or twice as required, or until a certain time requirement has been met.
http://en.wikipedia.org/wiki/Circuit_training#Advantages_of_circuit_training
Thursday, October 2, 2008
Wednesday, October 1, 2008
Oct 2nd Workout
Volleyball
Squat Machine 5x5
Step Ups 3x 12
Vertimax
Warm up quick 1x12
Power 2x 8
Block 2x 8
Ankle Hops 2x 15
Cool Down Quick 1x 12
Basketball
Pullups 20
Bench 5x 5
Uneven Bosu Pushup 30
Lat Pull 3x 8
T Bar Row 3x 8
Crossfit 2x 20 for each
Bicep Curls
Tricep Ext
Kickbacks
Standing Rows
Shoulder Press
Repeat 2x for Time
Squat Machine 5x5
Step Ups 3x 12
Vertimax
Warm up quick 1x12
Power 2x 8
Block 2x 8
Ankle Hops 2x 15
Cool Down Quick 1x 12
Basketball
Pullups 20
Bench 5x 5
Uneven Bosu Pushup 30
Lat Pull 3x 8
T Bar Row 3x 8
Crossfit 2x 20 for each
Bicep Curls
Tricep Ext
Kickbacks
Standing Rows
Shoulder Press
Repeat 2x for Time
Oct 1st Workouts
Volleyball
Uneven Bosu Ball Pushups 50
Wall Balls 20
Bench 20
Incline Bench 20
Pullups 20
Kickbacks 20
Cycle Through
Example of Wall Balls
Tricep Kickbacks
Basketball
Squat Machine Body Weight 40
Body Weight Lunges 40
Step Ups 40
Calf Raises 3x Fail
Leg Press 40
Bosu Ball Circles 3x 5 each direction
Crossfit
20 Pullups
20 Free Weight Lunges
5x 5 Front Squats
2x 10 Each plyo box
Uneven Bosu Ball Pushups 50
Wall Balls 20
Bench 20
Incline Bench 20
Pullups 20
Kickbacks 20
Cycle Through
Example of Wall Balls
Tricep Kickbacks
Basketball
Squat Machine Body Weight 40
Body Weight Lunges 40
Step Ups 40
Calf Raises 3x Fail
Leg Press 40
Bosu Ball Circles 3x 5 each direction
Crossfit
20 Pullups
20 Free Weight Lunges
5x 5 Front Squats
2x 10 Each plyo box
Tuesday, September 30, 2008
Monday, September 29, 2008
Sept 29th Workouts
Class Workout
Choose between upper and lower body
3 sets per exercise
Reps of 15- 8- 5 Increase weight with lower reps
No Abs or Cardio
Crossfit Workout
Pushpress 6x 5
Recon Ron Pullup program
6-6-5-5-4
40 Uneven Bosu Ball Pushups
20 Standing walkout (start in standing position, put hands on ground and walk feet past pushup position, this is a functional ab exercise and you should avoid touching ground with anything besides feet and hands)
Volleyball
FW Mat
FW Square for 30 sec
- 2x Forward and Back
2x Side to Side
20 Walkouts
30 Mountain Climbers
Friday, September 26, 2008
Sept 26 Workouts
Basketball
Squat Machine 30 Reps of 1 1/2 times your body weight
Vertimax
Warmup 1x 12 Quick
2x 12 Rebound with med ball
2x 15 ankle hops
1x 8 Power for cool down
Calf Raises 3x fail light weight
Lunges 2x 10 each leg (see jimmy rollins video from yesterday)
Free Weight Squat Form Video
Volleyball Workout
Free Weight Squat Form Against Wall 4x 10
Uneven Pushups 2x 10 Each arm
T Bar Row 5x 5
Jumping Pullups
Shoulder Press 5x 5
Pullover 50 reps
Crossfit workout
50 Jumping Pullups
50 Uneven pushups
50 Dips
50 Incline Bench
Squat Machine 30 Reps of 1 1/2 times your body weight
Vertimax
Warmup 1x 12 Quick
2x 12 Rebound with med ball
2x 15 ankle hops
1x 8 Power for cool down
Calf Raises 3x fail light weight
Lunges 2x 10 each leg (see jimmy rollins video from yesterday)
Free Weight Squat Form Video
Volleyball Workout
Free Weight Squat Form Against Wall 4x 10
Uneven Pushups 2x 10 Each arm
T Bar Row 5x 5
Jumping Pullups
Shoulder Press 5x 5
Pullover 50 reps
Crossfit workout
50 Jumping Pullups
50 Uneven pushups
50 Dips
50 Incline Bench
Thursday, September 25, 2008
Videos from stack.com
Great source of workout videos. Web site is designed to provide workout video's to athletes in highschool for every sport. Search their library to find a video for your sport. www.stack.com
Sept 25th Workouts
Basketball
Bench 5x5
T Bar Row 5x5
Pullups 20
Shoulder Presss 5x 5
FW Mat
Volleyball
Squat Machine 3x 12
Step ups 3x 12
Lunges 3x 12 each leg
Calf Raise 2x fail
FW Mat
Roman Chair 2x 15
Bench 5x5
T Bar Row 5x5
Pullups 20
Shoulder Presss 5x 5
FW Mat
Volleyball
Squat Machine 3x 12
Step ups 3x 12
Lunges 3x 12 each leg
Calf Raise 2x fail
FW Mat
Roman Chair 2x 15
Wednesday, September 24, 2008
Sept 24 Workouts
Basketball
Squat 5x5
Plyo Boxes 2x 10 each height
Vertimax
2x 50 med ball crosses
2x 15 Rebound
2x 20 Ankle hops
1x 8 Quick Cool Down
Volleyball
Dumbell Incline Bench 5x5
Lat Pull Down 5x 5
T Bar Row 5x 5
Cone Workouts
Squat 5x5
Plyo Boxes 2x 10 each height
Vertimax
2x 50 med ball crosses
2x 15 Rebound
2x 20 Ankle hops
1x 8 Quick Cool Down
Volleyball
Dumbell Incline Bench 5x5
Lat Pull Down 5x 5
T Bar Row 5x 5
Cone Workouts
Tuesday, September 23, 2008
Tuesday Sept 23 Workout
Filthy Fifty
Every exercise you perform is 50 reps. Which can be broken down any way you like.
Ex. 15-10-15-10 or 25-25
Crossfit Filthy Fifty Included
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
20 pound ball
50 Burpees
50 Double unders
Every exercise you perform is 50 reps. Which can be broken down any way you like.
Ex. 15-10-15-10 or 25-25
Crossfit Filthy Fifty Included
For time:50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press
50 Back extensions
50 Wall ball shots
20 pound ball
50 Burpees
50 Double unders
Saturday, September 20, 2008
Recon Ron Pullup Program
Found this interesting program on the crossfit message board. Seems like a logical progression.
http://webpages.charter.net/bert/reconron.html
http://webpages.charter.net/bert/reconron.html
Friday, September 19, 2008
Friday Sept 19th Workout
3's Workout
Bench
Barbell 1x 8 (45 pound bar)
Alt Arm 1x 8 ( Dumbell press 1 arm at a time)
Different Weight 1x 8 (Dumbell Press ex 20 pds in right and 30 in left)
Bosu Circles 3x 5 ea direction
Chin Ups 21 (Palms facing you)
Dumbell Legs
Squat 1x 8
Rom Dead Lift 1x 8
Step Up's 1x 8
3x thru
Med Ball Side Partner Toss 21
Bench
Barbell 1x 8 (45 pound bar)
Alt Arm 1x 8 ( Dumbell press 1 arm at a time)
Different Weight 1x 8 (Dumbell Press ex 20 pds in right and 30 in left)
Bosu Circles 3x 5 ea direction
Chin Ups 21 (Palms facing you)
Dumbell Legs
Squat 1x 8
Rom Dead Lift 1x 8
Step Up's 1x 8
3x thru
Med Ball Side Partner Toss 21
Thursday, September 18, 2008
Great For Running Workouts
Great website to map the distance of your running path. Shows the distance of your running path through google maps.
www.mapmyrun.com
www.mapmyrun.com
Sept 17 Workout
Max Rep Challenge
Perform as many reps as possible in 35 minutes.
Focus on form
Low weight high reps
200 Ab exercises max
No Cardio
Perform as many reps as possible in 35 minutes.
Focus on form
Low weight high reps
200 Ab exercises max
No Cardio
Exercise Directions
Where To Find Info And Descriptions Of Lifts
Great Web Sites to find infohttp://www.exrx.net/
http://www.crossfit.com/cf-info/excercise.htmlhttp://www.bodybuilding.com/fun/exercises.htm
Google Search- Use this to search for exercises or find more information on specific exercises
Youtube.com- great learning tool for free video online
Great Web Sites to find infohttp://www.exrx.net/
http://www.crossfit.com/cf-info/excercise.htmlhttp://www.bodybuilding.com/fun/exercises.htm
Google Search- Use this to search for exercises or find more information on specific exercises
Youtube.com- great learning tool for free video online
Student Submited Workout
Rilee and Rachel 1
Upper Body
Lat Pulldown 3x 12
Row
Bicep Curl
Incline Bench
Tricep Dips 3x 15
50 Swiss Ball Situps
100 Swiss Ball Side Situps
Roman Chair 3x 12
Upper Body
Lat Pulldown 3x 12
Row
Bicep Curl
Incline Bench
Tricep Dips 3x 15
50 Swiss Ball Situps
100 Swiss Ball Side Situps
Roman Chair 3x 12
Dynamic Stretching
Dynamic Stretching
Tuesday, September 16, 2008,
Our ProgramDynamic Warm-Up
Jog 2x
Skip 2x
Knee Shrugs
Soldiers
Knee Shrug and Twist
Front Lunges 4x each
legSide Lunges 4x each leg
Arm Circles
Arms Across
Arms Up and Down
Straight Legs
Karaoke
Karaoke High Knee
High Knees
Butt Kicks
What is dynamic stretchinghttp://www.sport-fitness-advisor.com/dynamicstretching.htmlLinkshttp://www.youtube.com/watch?v=DkCZym9CT54http://www.youtube.com/watch?v=CvIGjwZ25YA&feature=related
Tuesday, September 16, 2008,
Our ProgramDynamic Warm-Up
Jog 2x
Skip 2x
Knee Shrugs
Soldiers
Knee Shrug and Twist
Front Lunges 4x each
legSide Lunges 4x each leg
Arm Circles
Arms Across
Arms Up and Down
Straight Legs
Karaoke
Karaoke High Knee
High Knees
Butt Kicks
What is dynamic stretchinghttp://www.sport-fitness-advisor.com/dynamicstretching.htmlLinkshttp://www.youtube.com/watch?v=DkCZym9CT54http://www.youtube.com/watch?v=CvIGjwZ25YA&feature=related
Monday, September 15, 2008
Monday Sept 15
Basketball Workout
Atlanta
Shoulder Press 3x 8
Dumbell Bench 3x 8
Pullups 3 x Fail
Lat Pull 3x 8
T Bar Row 3x 8
Volleyball Workout
Amanda
Squat Machine 3x 12
Leg Press
Step Up's
Lateral Plyo Box 2x 20
Calf Raise 2x Fail
Vertimax
Warmup 1x 15 Quick
2x 20 Ankle hops
1x 8 Power
Cool Down 1 x 20 Ankle Hops
Cross
Alton
Dumbell Push Press 3x 8
Incline Bench 3x 8
Lat Pull 3x 8
21's
Atlanta
Shoulder Press 3x 8
Dumbell Bench 3x 8
Pullups 3 x Fail
Lat Pull 3x 8
T Bar Row 3x 8
Volleyball Workout
Amanda
Squat Machine 3x 12
Leg Press
Step Up's
Lateral Plyo Box 2x 20
Calf Raise 2x Fail
Vertimax
Warmup 1x 15 Quick
2x 20 Ankle hops
1x 8 Power
Cool Down 1 x 20 Ankle Hops
Cross
Alton
Dumbell Push Press 3x 8
Incline Bench 3x 8
Lat Pull 3x 8
21's
Friday, September 12, 2008
Friday Sept 12 Workout
Quick Ball Workout
10 Med Ball Squats
10 Med Ball Chops
10 Med Ball Sit Ups
10 Med Ball Russian Twist
Total for 10 minutes
10 Med Ball Squats
10 Med Ball Chops
10 Med Ball Sit Ups
10 Med Ball Russian Twist
Total for 10 minutes
Tuesday, September 9, 2008
Welcome To Blue Room Blog
First try at starting a blog for our brand new fitness class. Hopefully this site will become a great place for people to share ideas and information about fitness and sport specific training.
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