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

Monday, November 24, 2008

Nutrition Tip: 1 Game Day Meal Times

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

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

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

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).

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

Thursday, November 13, 2008

Basketball Training Video's









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

Florida Gators Nutrition



Florida Gators How To Build A Man Salad




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

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

Nov 10

Crossfit

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

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