Wednesday, March 31, 2010

Wednesday March 31, 2010

Gym Jones Six Way Barbell Complex

Order: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up

Perform 6 sets at the following weights and reps:
6 reps each @ 75#
5 reps each @ 95#
4 reps each @105#
3 reps each @115#
2 reps each @125#
1 rep each @135#

Tuesday, March 30, 2010

Rest Day Read Tuesday 3-30-10

Rest Day Read (SR-18)
Choruses from The Rock by T.S. Elliot
"But it seems that something has happened that has never happened
before:though we know not just when, or why,or how, or where.
Men have left GOD not for other gods, they say, but for no God; and this has
never happened before
That men both deny gods and worship gods, professing Reason,
And then Money, and Power, and what they call Life, or Race, or Dialectic.
What have we to do but stand with empty hands and palms turned
upwards in an age which advances progressively backward?"
When I did a little rant about poetry a couple weeks ago, I received a copy of this gem of a poem by T.S. Elliot from Mr. A. Catlin. I thought it appropriate to use early in Holy Week to help us evaluate where we are, both personally and professionally, in our relationship with our fellow man and with God. After reading and digesting, decide if you currently work to advance "progressively backward" or are determined "to work and live to honor God".

Monday, March 29, 2010

Monday March 29, 2010

I. Wii-Fit Island Run
II. Wii-Fit Super Hula Hoop (10 min.)
III. Wii-Sports Boxing (2 bouts)

Sunday, March 28, 2010

M.O.M (move one mile)

Saturday, March 27, 2010

Friday, March 26, 2010

Thursday, March 25, 2010

Rest Day Read 3-25-10

Rest Day Read (SR-17)
If ever there is tomorrow when we're not together...there is something you must always remember. You are braver than you believe, stronger than you seem, and smarter than you think, but the most important thing is, even if we're apart...I'll always be with you.
-from Winnie the Pooh by A.A. Milne

Today, I read this and heard it spoken at a very sad event I attended. In this particular time and place, it brought a tear to my eye, a lump to my throat and punched a hole in my heart. As modern life spins and whirls around us, we must remember to smile and to hug and to enjoy on a more frequent basis. We are fragile things.

Wednesday, March 24, 2010

Wednesday March 24, 2010

I. 100 Push-Ups
II. M.O.M (move one mile)

Tuesday, March 23, 2010

Tuesday March 23, 2010

How Far Can Old, Fat Guy Nordic-Track-Ski In 30 Minutes?
(Hopefully self-explanatory)

Monday, March 22, 2010

Monday March 22, 2010

I. Deadlifts 8 reps
II. Hang-Ups 5 reps
III. Rope Jumps 25 reps
-4 rounds

Sunday, March 21, 2010

Sunday March 21, 2010

Power Hour
-60 minutes of movement

Saturday, March 20, 2010

Rest Day Read March

Rest Day Read (SR-16)
Life Value and the Paradoxes of Risk a commencement address by Charles S. Sanford Jr., University of Georgia, 1989.
"In the end, you'll find there is more happiness in creating value for others and enjoying the benefits, both material and psychological, that flow to you, than there is in only adding to your own net worth. It's that simple. When we create value for others, we do not personally take in all the value we have created - and that, the people who have done so say again and again, is a source of incomparable satisfaction. Actually, the implications are encouraging, for they suggest (amidst all the headlines about greed and ego-centrism) that there is a nugget of altruism in our natures - buried deeply, perhaps, but still accessible."
Oh boy...where do I start. This article was tagged off of a post a couple weeks ago, so again, thank you I had an incredible amount of trouble finding one quote to use as an intro from this article, it is all golden. Looking back over my printed version, I have almost 75% of the article marked in orange highlighter. Inspirational and intellectual, informative and considerate, personal fulfillment intertwined with communal fulfillment, Sanford hits a home run with these ideas. It may take several readings to completely wrap your arms around this one (3 times for me), but give it a chance and let it sink into your person. Just think how much greater our society, our economy, our government, our country and even each of our own lives can be through this path of using risk properly and creating value with our deeds.

Friday, March 19, 2010

Friday March 19, 2010

30 Thrusters (front squat into a push press)
-for time with 115lbs.

Thursday, March 18, 2010

Thursday March 18, 2010

Run 400m
20 Swings
Run 400m
20 Swings
Run 400m
20 Swings
Run 400m
20 Swings

Wednesday, March 17, 2010

Wednesday March 17, 2010

St. Patrick's Day Celebration
John Henry
1. Hit the Big Tire with a Sledge Hammer
-10 Right, 10 Left, 10 Overhead
2. Max Rep Pull-ups
3. Heavy Bag 10 (RRL, 10 LLR)
4. Farmer Walk
-4 Rounds

Tuesday, March 16, 2010

Tuesday March 16, 2010

Clean and Jerk
20 sets of 1 rep, ladder up to max

Monday, March 15, 2010

Rest Day Read: March 15, 2010

Rest Day Read (SR-15)
The Physical Genius by Malcolm Gladwell
"If you think of physical genius as a pyramid, with, at the bottom, the raw components of coordination, and, above that, the practice that perfects those particular movements, then this faculty of imagination is the top layer. This is what separates the physical genius from those who are merely very good."
What makes the great ones great? The million dollar question. I have been fascinated with the concepts of this article by Malcolm Gladwell, originally published in New Yorker Magazine in 1999, ever since I stumbled across it. I particularly like the Gestalt, or the space/form recognition component.
I used to get really funny, odd looks and blank stares from administrators, parents and some other coaches when I would talk about these concepts. I would use Gestalt methods in offensive lineman drills every day so that the lineman would see the patterns the opposition would employ to stop us. Recognize and repeat, repeat and repeat over and over again until it was embedded. We would watch game film of the opposition as much as possible, then during practice a offensive scout team ran the opposition's formation and plays. Recognize and repeat, repeat and repeat over and over again until it was embedded. Everyone knew our scout team was not as good as our upcoming opponent, but the important things was to present the patterns.
The great ones "see" (visualize and process) things in a different, advanced manner. They have the raw components, the desire to practice to obsessive perfection and they possess the factor of imagination that vaults them to a completely different level than the rest of us. For an example of "the faculty of imagination", think of the spontaneous moves involved in a Barry Sanders breakaway run.

Sunday March 14, 2010

Back Squats

Saturday, March 13, 2010

Saturday March 13, 2010

Uphill Both Ways
-Set treadmill on max incline, go as fast as you can for 1.0 mile.

Thursday, March 11, 2010

Friday March 12, 2010

Ski Machine Intervals with Push-Up/Air Squats
10 Rounds
0.1 Km ski machine sprint
Air Squat (10 reps round 1, 9 reps round 2 ...1 rep round 10)
Push-Up (1 rep round 1, 2 reps round 2 ... 10 reps round 10)

Thursday March 11, 2010

-20 sets of 1 rep

Wednesday, March 10, 2010

Rest Day Read: March 10, 2010

Rest Day Read (SR-14)
They by Rudyard Kipling
She felt her way lightly to the front of the car, and with one foot on the step she called " Children, oh, children! Look and see what's going to happen!"
The voice would have drawn lost souls from the Pit, for the yearning that underlay its sweetness, and I was not surprised to hear an answering shout behind the yew.

This is just a good old fashion ghost story told by a master. It was published as a short book with illustrations. I originally read it as part of an anthology call Dark Banquet:A Feast of Twelve Great Ghost Stories, edited by Lincoln Child. I highly recommend it! (The CC Library has both)

Tuesday, March 9, 2010

Tuesday March 9, 2010

Wii Fit Plus Pick'em
-30 minutes of movement.

Monday, March 8, 2010

Monday March 8, 2010

The Greatest
I. 10 Reps Sandbag Squat--> Box Jumps
II. 20 Reps Heavy Bag (10 R,R,L then 10 L,L,R)
III. 30 Reps Crunches
IV. 40 Reps Rope Jumps
V. 50 Reps Speed Bag (50R, 50L then 50 alternate)
-3 Rounds

Sunday, March 7, 2010

Sunday March 7, 2010

I. 100 Push-Ups (for time, if you are really motivated)
II. M.O.M (Move One Mile)

Saturday, March 6, 2010

Saturday March 6, 2010

Dead-Ride Combo
I. Max Rep Deadlift @ 300#
II. Bike Sprint ~8blocks
-4 Rounds

Friday, March 5, 2010

Rest Day Read: March 5, 2010

Rest Day Read (SR-13)
Epilogue to The Purposeful Primitive by Marty Gallagher
"By generating a methodical and sustained physical and psychological effort, the human body is forcibly morphed from what it is into what we want it to become: leaner and more muscular. The human body is not seduced, lured, cajoled, convinced or persuaded to alter itself-it is forced to alter itself."
"Sub-maximal training yields sub-maximal results"

I can't even remember where I ran into this promotional free download file to Marty Gallagher's excellent book, The Purposeful Primitive, but it convinced me to buy the book. Once I read the book, it ignited a change in the way I approach life and fitness. I highly suggest the book and suggest adoption of its principals.

Thursday, March 4, 2010

Thursday March 4, 2010

Air-dyne stationary bike
Go as fast as you can for 15 minutes, just for the heck of it!

Wednesday, March 3, 2010

Wednesday March 3, 2010

I. OH Press- 5 sets of 3
II. Standing Ring Rows - 5 sets of 8
III. Standing Ring Flys - 5 sets of 8

Tuesday, March 2, 2010

Tuesday March 2, 2010

Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings
Run 400 m
20 Weight Swings

Monday, March 1, 2010

Monday March 1, 2010

75 Front Squat with PVC pipe
75 OH Squat with PVC pipe

One Month and Counting...

It's March! Only one month until Fitness New Year's Day! You haven't heard? April Fools Day is now also Fitness New Year's Day, the start of the fitness year. See, it's blogged and everything, so it is official. Get that fitness resolution ready to roll in 30 days!