Sept 30th Mile Run

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)

Free Online Fitness Exercises : Push Press Exercises: Free Online Personal Training & Fitness Workout -- powered by ExpertVillage.com

Volleyball
FW Mat
FW Square for 30 sec
- 2x Forward and Back
2x Side to Side
20 Walkouts
30 Mountain Climbers

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

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

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

Game Day Workouts

Game Day Workouts

Footwork Ladder

Footwork Mat

Lateral Plyo Box

Med Ball Routine

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

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

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

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

Chris Paul's Basketball Workout

http://magazine.stack.com/TheIssue/Article/4175/Chris_Pauls_Training_Plan.aspx

Sept 18 Workout

30 Min Run / Walk

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

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

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

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

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

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

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.