Workout 5/24/2013

Here is a great traditional workout.  Take no more than 2 minutes rest between sets and don't forget to warm up for 5 minutes first.

3 sets hang clean
3 sets dumbbell bench press
3 sets bent over row
3 sets sqauts
3 sets uppercut bicep curls
3 sets dips
3 sets of max time Plank
3 sets of 30 slow bicycle crunches
3 sets of max time Superman

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Work out Links!

Tough Mudder workout.

Things not to do at the gym

Cool workout but..... someone wants attention lol

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Workout Friday May 17th, 2013

Great workout with one of my student athletes:

We used a speed ladder, TRX and 400 meter track.

One person does speed ladder drills progressing from basic to complicated.
Second person does this TRX workout One leg lunge ten on each leg, power pull 10 with each arm.
Once the TRX reps are completed they trade places.
After the second person completes his TRX circuit then both people race each other for one 400 meter lap
Repeat three more times for a total of 4 times

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Workout May 13, 2013

This is a smith rack mini circuit that I like to use.  We just had a new smith rack delivered to our school and I'm happy to have it.  Now I won't have to use the leg press and can do some heavier squats since we don't have a squat rack.

Smith Circuit Directions:  You will use the smith bar to do body weight rows and body weight push ups.  To make the push ups and body weight rows easier raise the bar to a higher level.  To increase the difficulty lower the bar as close to the floor as you can.  Also, you may use a stability ball to increase your challenge by placing your feet on the ball.  Make sure your body stays parallel to the floor and your hips dont sink or rise up.  The third exercise is the reverse lunge(see cues below).  When you do this circuit try not to rest between each exercise but move through each exercise as quickly as possible.  Do 3 rounds of all three exercises as quickly as you can.  (You should not sacrifice good form to do it quickly rather make sure you are switching between exercises as quickly as possible.)  

3 exercises in the mini circuit:

Smith rack push up with or without stability ball:  If you can do more than twenty push ups with your feet on the stability ball then put just one foot on the ball and extend the other into the air to increase difficulty.  Make sure you do the same amount of repetitions with each foot on the ball.

Smith rack row with or without stability ball:  Same directions as above except you are under the bar.  Once you can do twenty reps with both feet on the stability ball extend one leg perpendicular to the floor and row.

Smith rack reverse lunge:  Place both heels directly below the bar like you are about to do a squat.  Instead step back with one foot.  The foot that remains in the same spot will do all the work.  Push up through the stationary foot from the lunge position back to the starting point.  Do atleast 10 with each leg.

I will make a video of this mini circuit so that you can all get the idea of it.  Its very good for building muscular strength and endurance.  It also maximizes your time because it is a circuit that will hit most all of your major muscles.

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Workout May 6th, 2013

For time:

50 push ups
50 squats
40 push ups
40 squats
30 push ups
30 squats
20 push ups
20 squats
10 push ups
10 squats

My Time:  8:30

Plank to failure (time): 1 min 20 seconds

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Basketball and other sports

I played basketball outside on Friday for about an hour and a half and it was awesome.  As summer approaches I just wanted to say make sure that if you enjoy sports you take advantage of the sunny days and have a great time playing your sport.

Our school also took advantage of the youth casting call and the students had a really good time at Fletcher's cove fishing for blue gill in the C & O canal.  Great experience for the students.  

List of things to do with your children May 1-8. We did the fishing on May 4th

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30 day total weight loss

I've lost 13 pounds in 30 days.  So thats great but not quite what I was hoping for.  My goal was 15 or more so I was pretty close..  I will be putting up the before and after pics from 230 to 217 and that will show a big difference because I was less active at 230 and I've been very active since.  Long term I was actually at 239 in january but I didn't document it so well so technically I've lost 22 pounds!  Pics tomorrow!   Hope everyone is stayin motivated and doing their best.

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