Pretty good video showing basic principles of crossfit
I don't agree with all of their ideas and don't think their representation of speed and accuracy is accurate. However there is no doubt that this type of training will work for some people and there goals.
Crossfit: Cindy 5 Pullups 10 Pushups 15 Air Squats As many rounds as possible in 20 mins
Fitness: Total Body Dumbell Bench Squat Machine Shoulder Press Leg Press Ab Crickets Flutter Kicks Lat Pulldown 20 reps of each as many rounds as possible in 35 mins
AB Crickets
Athlete: Core 100 Ab Crickets 100 Flutter Kicks 25 Overhead Air Squats 100 Swiss Ball Crunches 25 Good Mornings With Med Ball 25 Roman Chair 50 Pullovers 10 Walkouts 100 Crossing Ab Crickets
In a nation of ever-expanding waistlines, Illinois children are even more likely to be losing the battle of the bulge than adults in the state, according to a new analysis of government data released Monday.
Among states, Illinois landed in the middle of the pack for its rate of obese adults. But children in the state ranked considerably higher, a troubling trend that could lead to higher rates of hypertension, diabetes and other serious health problems down the road.
"There are a few states where overweight rates for kids are higher than for the adults," said Jeffrey Levi, executive director of Trust for America's Health
Research shows that kids who are overweight by kindergarten often struggle with weight their entire lives, said Dr. Adam Becker, executive director of the Consortium to Lower Obesity in Chicago Children, housed at Children's Memorial Hospital. The group works with children of all age groups, but focuses on children between ages 3 and 5.
Brain Breaks There are a variety of brain breaks available for teachers. Some are physical and others are mental breaks.
"I am at the end of my career and I wish I had known 29 years ago what I know now about how children learn," says Elizabeth Cook. "I hope college and university schools of education require education students to study brain-compatible learning."
"The activities in these books energized my students, and the kids learned while doing them," observes Cook, a fourth and fifth grade reading and social studies teacher at Endy Elementary School.
According to Cook, a good brain break activity involves some type of movement or allows students to be creative. She and her students often practice spelling or vocabulary words while walking around the room or play Simon Says or a game of charades based on a topic the class is studying. The breaks typically last from two to ten minutes
Cook's students who have special needs have been especially well-served by the brain breaks. For example, she has used an active game by Eric Jensen called "Opposites Attract," in which one student points to an object in the classroom and his or her partner finds an opposite or similar object. Since the activity, her students have had no difficulty with the concepts of antonyms and synonyms. Her ESL students have benefited from games like charades that involve acting out vocabulary words.
"Probably the biggest group helped by brain breaks is my ADD/ADHD students," Cook reported. "Students have to concentrate to be successful at some of the activities. We're often moving. They are short and sweet activities that don't require a long period of concentration or involve a lot of reading and writing. There usually are no materials to organize or manage." http://www.education-world.com/a_curr/teacher_feature/teacher_feature146.shtml
Great Blogs and Web Sites Dealing With This Topic http://brainbreaks.blogspot.com/ http://justbfit.blogspot.com/ http://www.emc.cmich.edu/BrainBreaks/2005/TOC.htm http://www.emc.cmich.edu/BrainBreaks/TOC.htm http://www.fargo.k12.nd.us/education/components/scrapbook/default.php?sectiondetailid=18401&PHPSESSID=44cf9928cf653359543aa400c4cd669b http://www.teachingexpertise.com/articles/raising-achievement-using-brain-breaks-645 http://www.ncpe4me.com/pdf_files/K-5-Energizers.pdf http://rossa.blogs.com/weblog/files/brain_break_activity_book.pdf
75% of body weight bench press No step vertical jump Mile Run Pacer Test 40 yard dash Shuttle run Maximum Vertical Jump Broad Jump Sit and reach Pullups
This week each student was required to make up their own workout for the week. I will focus more on video's and pictures of their workout this week. I will also try to show some of the best of the best workouts that have been handed in.
Crossfit By Kelsey
Monday Minute Madness 5 pullups 10 squats 15 crunches on the minute for 30 mins cardio afterwards
Tuesday Crossfit pyramid 2 pushups 10-9-8-7-6-5-4-3-2-1 sit ups air squats lunges burpees pull ups wall balls dumbell bench cardio afterwards do a set of ten of each exercise then nine of each and so on
Crossfit: Barbara 20 pullups 30 pushups 40 situps 50 squats 5 rounds for time Fitness Workout: 50 Squats 20x 10 sec leg lifts supermans plank position 3 Dumbell Lifts 30 Burpees Athlete Bench Program Bent over rows Tricep Ext Curl and press 30 chinups 30 pullups Med Ball Routine
Another version that will step up intensity would be the warrior bent over row! Here is an example http://www.youtube.com/watch?v=_5u4Q8R1RMc Bent over row is a very common exercise that many people perform in many different ways. Some use barbells some use dumbells. Try to get the back and chest parallel to the ground for the choice you make.
Only thing I don't like with this video is that she is leaning too far forward at the beginning of the lift. I like to teach sit back instead of leaning forward to take bar down to the knees in the beginning of the exercise.
Performed deck of cards as a class Hearts- Crunches Diamonds- Ab Crickets Spades- Burpees Clubs- Pushups
This is a very easy workout to do at home. Just take a deck of cards and do reps for the number on the card you pull. Face cards are worth 10, Aces are 11, and Jokers are 20 of whatever exercise you just did.
This is a pretty good article describing some of the benifits of dynamic or moving stretching over static or sitting still stretching.
Every pro and college team I have seen for the past three years has been using strictly dynamic stretching before competition.
In the past several years i have seen more and more highschools in our area go to this method. Really the only ones behind are the ones with coaches simply haven't been informed about the topic and are still doing the same stretches they did as a player. This was the case with my teams until 3 years ago when I was introduced to it. Here are a couple of links to some good places to start.
Crossfit 5 Pullups 10 Pushups 15 Air Squats As many rounds as possible in 20 minutes
Athlete Gameday: Speed ladder Med ball routine FW Matt Jump Rope Routine
Fitness Program: 50 Lunges 50 Ab crickets When done move to lower body lifting or cardio
Athlete Bench Program 54321+ 3x 5 Hang Cleans 3x 5 Jump Shrugs 3x 8 Alt Arm Curls 2x Fail Pullups 2x Fail Tricep Pushups Two students completing their tricep pushups for the day. Note their hands are farther back than a normal pushup and their elbows are coming a little too far away from their body
Student working on hang cleans and form. One of our most common mistakes here with students catching the weight while leaning back after a weak highpull.
Athlete: Lower body Squat 4x 5 Going up in weight Roman Deadlift 3x 8 Plyo Boxes 15 Jumps at each height Vertimax Warmup- Power Jumps 1x 5 Warmup 3x 5 Quick Jumps 1x 20 Ankle Hops 2x 5 Power Jumps 1x 20 Ankle Hops 1x 5 Quick Jumps Cooldown Your choice of legs and core after finished
Fitness: 25 Pushups 50 Crunches 25 Plate Raises Upper Body Lifting and Machines
These are some good ideas to start with when looking at program design
Creating your own workout program 1. What is the goal of your program Crossfit-total body exercise program where time is usually factored in. For our class we use a mixture of body weight lifts and weight training
Athlete- Designed to improve athlete performance on the court or field through weight training. Most activities are aimed at improving explosive movements and functional strength
Athlete Game Day- Aimed at providing students with a solid workout without affecting that days game or their ability to participate to their maximum level
Fitness- Aimed at those students who are trying to lose weight or tone. Elevated heart rate is very important with this program
2. What types of exercises do you want to incorporate Why will this exercise help your overall goal What muscle groups are targeted with this exercise Is there a better exercise I should be doing
3. Create a logical order to your exercises Biggest lifts to smallest- the order of your routine should be lined up so that lifts that incorporate the most muscle groups go first followed by lifts that use lower number of muscles
Olympic lifts should be first- cleans Next should be lifts that use the most and largest muscle groups Isolation lifts should be preformed last- bicep and tricep exercises
Rep Chart 1 to 5 reps = strength 5 to 8 reps = hypertrophy or increase in muscle size 12 or more reps = endurance
More Tips When working on strength look at lowering the number of reps and increasing the number of sets
When working on endurance look at raising the number of reps and lowering the number of sets
Add change to your workout- don't get stuck doing the same number of sets reps or exercises
Crossfit: Squat 12-8-5 Step Ups 2x 15 ea leg Roman Dead Lift 3x 8 Box Jumps 40 reps at two heights Legs after finished
Fitness Lunges 75 Pushups 50 Swissball crunches 100 Lower body weights only Make Sure to take your heart rate every 5 mins
Athlete: Speed Ladder Routine Jump Rope Routine Med Ball Routine Arm Exercises of your choice
Athletes are adjusting to start of baseball/softball season and are complaining about being sore. Today was supposed to be a yoga day but we had to stay off the stage due to the school play.
Fitness: Cardio and core workouts 20 mins of cardio without stopping
Athlete: Squat 54345 Roman Dead Lift 3x 8 Hands over head squat 3x 5 Lunge and Twist 20 Vertimax Warmup 1x 5 power 2x 5 Quick 2x 5 Power 2x 15 Ankle Hops
Decided to post some baseball workout videos for todays first practice. There is a lot of great information out there on stack.com and other websites. Feel free to share any other info you have.
My email mooreb@somonauk.net
Key to Jimmy Rollins workout would have to be the importance of dynamic stretching with athletes and body control. How are your athletes training. Are you running sprint after sprint or working on speed.
Great idea for core work for any sport. Make sure you have a hard surface to throw the ball onto.
Good idea for body control in the field.
Good speed training drill
Looking for something to do in the gym while it's still too cold to be outside. Try this great exercise working on basic fielding fundamentals. You can do this with a line of the court as well.
I have never tried this one but can't wait to show it to the kids I think they will love this one.
(After 3 years of training in Somonauks Blue Room)
Crossfit: 10 plyo box jumps 15 GHD situps 20 Ab crickets 25 lunges 30 air squats 3 rounds for time
Fitness: Cardio and upper body 20 minutes of cardio and check pulse every 5 mins
Athlete: Squat 5x5 Plyo Box 3x 10 Jump Shrugs 5x 5 Med ball lunge and twist 50 total Lat Plyo Box 50 touches
Vertimax: warmup 1x 15 ankle hops 7 sets of 4 with power jumps Cool Down 1x 15 Quick
Tommorow we will be in the classroom working on our WOD's - Workouts of the day Students are creating a workout for crossfit, fitness, athlete gameday and athlete
Warmup: 10 walkouts 20 ab crickets, 10 trunk twists
Crossfit: 100 pushups for Time then 1 pullup per minute adding 1 pullup each minute ex. 1 pullup first minute then 2 pullups in the second minute and 3 pullups in the third minute. You do not get a minute rest instead you only get the amount of time you have left after your reps
Fitness Legs and Cardio Cardio 20 mins while checking pulse every 5 mins Sets of 21-15-9 with leg exercises
Athlete Bench 54321 Pullups 25 Upright Row 3x 8 Dumbell Flys 3x 8 1 arm curl and shoulder press 3x 8 T Bar Row 3x 8 Incline Curls 2x 12 Tricep Pushups 75
Athlete Lunge and Twist with dumbell or med ball 50 reps One leg step up and press 2x 12 ea arm Hang clean 3x5 Squat Machine 2x 20 Lat Plyo Box 100 Touches Jump Shrugs 5x 3 Ab Crickets 200
Crossfit: Deck of cards Diamonds = Burpees Hearts = Pushups Clubs = Situps Spades = Air Squats
Athlete Game Day Ladder FW Mat Lat Plyo Box Med ball routine Light weights
Athlete 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
Fitness 200 Crunches 50 Lunges Sets of 21-15-9 Leg Exercises
What is the Glycemic Index? Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
Good Carb Foods 1. Fruit & Vegetables Fruit and vegetables are generally low in calories and packed with nutrients like vitamins, minerals, phytochemicals and fiber. This means they are a healthy addition to any diet, especially if you are trying to lose weight. Studies show that people who eat plenty of fruit and vegetables have a lower risk for heart disease and some cancers. For optimum nutrition, eat at least 5 portions of fruit and vegetables every day - fresh, canned, frozen or cooked.
2. Whole Grains This group includes pasta, rice and noodles - the starchy carbohydrates - your body's main source of energy. All these foods begin life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling, but for optimum health and glycemic benefits choose unrefined whole grain versions of these foods over refined versions.
Unrefined carbohydrates are medium-calorie and because they contain the whole grain, including the bran and the germ, they're higher in fiber and keep you feeling fuller for longer - great if you're trying to reduce weight. Examples include basmati or brown rice, Uncle Ben's Converted long grain rice, wholegrain bread, porridge oats, and wholewheat pasta.
Curiously, the leanest and longest living people in the industrialized world are the Japanese whose diet contains regular amounts of these healthy wholegrain carbohydrates.
Energy Drinks http://www.5hourenergy.com/QandA.asp
Assignment For Friday: Create 4 Goals that can be achived by the end of the 3rd Quarter
These goals have to be capable of being tested
There has to be 4 of them no exceptions
Tuesday, January 27, 2009
Athlete Game Day: Footwork Ladder Footwork Mat Lateral Plyo Box 50 Touches Med Ball Routine Form Hang Cleans- Bar only
Athlete Non Game Day: Hang Clean 3 sets of 5 Squat 5 sets of 5 Vertimax Warmup 1x 8 power 3x 12 Quick 2x 20 ankle hops Cool Down 1x 8 Power Calf Raises 3x fail Dard 2x fail Jump Shrugs 3x 5 50 Lunges
Crossfit: Black Jack Push ups and Sit ups 21 total for each set
Fitness: 200 core exercises 50 Lunges Sets of 21-15-9 for each exercise focus on lower body
Crossfit Total Body Workout:
For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups
15 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups
15 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups
Athlete: Testing Pullups and Vertical Jump
Fitness: Med ball routine 20 reps for each Upper Body Workouts Only 21-15-9
What is a blog? * read, write, or edit a shared on-line journal * web log: a shared on-line journal where people can post diary entries about their personal experiences and hobbies; "postings on a blog are usually in chronological order" wordnet.princeton.edu/perl/webwn
Blog Only Search Engine- blogs can be very tricky to find online. I find it easiest to find good blogs through other blogs and the links they use . http://blogsearch.google.com/blogsearch?hl=en
Why Do Teachers Blog Post materials and resources Host online discussions Create a class publication Replace your newsletter Get your students blogging Share your lesson plans Integrate multimedia of all descriptions Organise, organise, organise Get feedback Create a fully functional website
Insert Your Ya But Here-Ya i would love to do this but
Top Blogs- Remember there are millions of blogs and not all of them are even called blogs
Instructions For Making Your Own Blog Difficulty: Moderately Easy Step1Find a home on the web. A number of sites like Blogger, Wordpress and Livejournal offer web space for users to create a blog. Typepad and sites like it offer a blogging service but for a small fee. Step2Collect your ideas and begin to post about education. Your own personal experience is a great place to start since new educators and seasoned professionals often like to read about their field and find similarities with others. An education blog can be the starting point for building a community of educators. Step3Talk shop. Many educators surfing the Internet are looking for innovative lesson ideas and methods to add to their bag of tricks. By posting about ideas and lessons that have worked for you, you can quickly build a following for your education blog. Step4Write special posts on educational events in your area or nationwide. Whether it's a great conference or a noteworthy workshop, by spreading the word about education you can start to gain regular blog readers. Step5Comment on the state of education. Most teachers have a definite opinion on governmental education policy, so if you feel like starting a serious conversation, consider posting your thoughts on education today. Invite your readers to comment about your thoughts and you will likely have an involved conversation on your hands. From ehow
Crossfit: Fran (one of the most popular crossfit workouts)
Thrusters and Pullups 21-15-9 3 Sets of each exercise
In Depth info on thrusters
Dumbell Crossfit Workout
Athlete Workout: Warmup: Med Ball Lunge and Twist 25 Situps and Med ball toss Hang Clean 5 sets of 3 reps Dumbell Thrusters 3 sets of 3 Bosu Ball Upright Row 2x 15 Light weight Jump Shrugs: 5 sets of 3 Med Ball Routine
Fitness: Think Variety! Core- 100 Reps Limit of 3 Machines for the day 2 Sets of 15 Per Exercise Core- 100 Reps
Crossfit: Filthy Fifty Pullups 50 Dumbell Bench Press 1/2 Your Body Weight 50 Bosu Ball Shoulder Press 50 Med Ball or Dumbell Chops 50 Swiss Ball Crunches 50 Bicep Curls 50 Overhead Extension 50 Dips 50 Dumbell Flys 50
The Real Filthy 50 AKA Chuck Norris
Athlete: Gameday Footwork Ladder Footwork Mat Lateral Plyo Box 50 touches Med Ball Routine Low Rep High Weight Exercises
Fitness: Filthy Fifty Perform 50 consecutive reps of each exercise you perform with little rest in between exercises 30 sec to 1 min optimal for weight loss
Crossfit: 100 Pullup Challenge 100 pullups in the fewest sets possible
Athlete: Med ball stepups 30 Bench 54321 Dumbell Jump Press 4x4 Squat Machine 1 set of body weight to failure Vertimax- Warmup Quick Jump 1x 12 Power 4x 6 Ankle Hop 2x 10 Cool Down Quick Jump 1x 12
Fitness Lat Pulldown 21-15-9 Bosu Pushup 2x Fail Leg Press 21-15-9 Step Ups 21-15-9 Calf Raises 3x Fail Row 21-15-9
No matter how good your workout has been or is their will be issues that arise from time to time. There are tons of great tips online for whatever problem may come up during your workout. I can't stress enough the importance of testing and and variation in your workout no matter if you are trying to lose weight, gain weight, train for a sport, or whatever your goal is these are vital.
Testing and Goals Tips Perform at the beginning of new program
Small Tests on a weekly or bi weekley basis to continue to push yourself through your short term goals
Set Up Testing Days each Month to monitor progress
What exercises are you testing? Are these really going to help you towards your individual goal.
Don't use your partners goals set your own
Set Short Term Goals and focus on achieving them first. Once you achieve these the long term goals will take care of themselves
Rooting for Jim Larranaga for 2013 NCAA Tournament
-
It's the eve of the NCAA tournament 2013 edition, and I realize I haven't
posted in a long while. Seeing that is Spring Break for me, I thought I
should po...
Workout for March 27th, 2009
-
Complete as many rounds of the following workout as you can in 20
minutes....
-Run 1 lap (400m)
-5 Push-Ups
-10 Burpees
-15 Step Lunges
-20 Ab Crickets
C...
Be willing to share
-
If you've found just one item of value on this blog over the last year or
so, then it's been worth it. I've certainly enjoyed it. Even more, I've
enjoyed i...
Posts
