Reverse Lunge Twist

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)

Arnold Press

Exercise of the day

Great shoulder workout to mix into your routine.

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)

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.

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

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

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

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/

Reverse Crunch

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

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?

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

Zotman Curls

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

Side Plank

Aleesha and Alicia Workout

Student designed workout

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

Bench Squeeze

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

Plank Pushup

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

V Ups Exercise of the Day

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

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

Box Blasts

Exercise of the day