Not bad for a soccer mom with two kids

This is the last of 5 rounds of 10 jump squats and 10 dolly piked push ups for time.  This circuit was the finisher on an already tough main set yesterday, thought I would give Deb some props for the effort.

Abby Golden Action Shot

A great picture captures our very own up and coming high jumper Abby.  She is still in middle school, but we expect big things as we transition her from a cross country runner/high jumper to exclusively a high jumper.

Alli, eat well or shit yourself

I just saw the commercial for the diet drug Alli,and basically it removed fat from your colon and you crap it out, the idea is that if you eat less fat, you won't shit yourself! It's a reward system

-- In Strength

WOD 4.30.09

Run a little, row a little

1000m row
1 mile run
750m row
1/2 mile
500m row

Afap


-- In Strength

WOD 4.29.09

5 min amrap:

Sit ups 10
Jump lunges 5ea
Db push press 10 20/30#

50-40-30-20-10

Jump squats
Dolly pike push ups
Lying pullups (inverted rows)


-- Post From My iPhone

Nasty little sequence we call “Dolly Hell”

Watch the video, do each movement for 20 reps (the video shows sets of 5), and do the sequence 5 times without rest, killer core work.

WOD 4.26.09

5 min amsap

Sit ups x 20
Pullups x 5
Run 100m

3 min as many as possible burpees

5 rounds:

9 front loaded lunges x 135
6 front squats x 135
3 hang squat cleans x 135

In strength

A truly mesmerizing video

WOD 4.23.09

"Ticking Gift"
50-40-30-20-10
sit ups
lateral bounds
mountain climbers

3 min as many 24" box jumps as possible

5 rounds
hang clean 135 x 6
push press 135 x 6
front loaded lunges 135 x 6ea

sprint 30 m x 5 on 45 seconds

WOD 4.20.09

Spoiled Cheese Cake
5 min AMRAP:
burpees x 5
front lunges 5 ea
push ups x 5

10 min AMRAP:
Lateral bounds x 10ea side
Jump squats x 10
Broad Jumps x 10

10 min AMRAP:
Step Ups (tallest box you can manage) x 10ea (20#/30# db)
Push Press x 12 (20#/30# db)
Half Moons x 10 (20#/30# db)

Airdyne sprints 4 x 30s 60s recovery

Hang Power Clean Sequence

I love this sequence of pictures, catches the speed for which the olympic lifts are famous

WOD 4.17.09

warm up

5 min moderate pace airdyne bike

6 x 30s sprint/30s recovery peddle airdyne bike

5 rounds:

row 250m

12 burpees

12 dolly pike ups

for time

Assistant Trainers

You pay trainers and all they do is lay around and workout!

Moved around the Stuff

In a fit of spring cleaning, I rearranged all the crossfit/rehab equipment to open up more floor space, here are the results, alot more user friendly

Crossfit is for everyone

Annabelle is 87, we don't call it crossfit with her, but she still is kicking some butt.  We can scale workouts to any age, injury or fitness level

475 going to 500

As I posted earlier this week, I am working on my Crossfit total numbers. As one of my wise athletes, Danny Jasper, said last week, you can't bullshit a deadlift. Truer words have never been spoken, here is me with 475, doing sets of 5 at 405, so feeling good about the process

Perfect Pullup

We don't actually teach clients to chew the bar when doing pullups, but some people you can't tell anything to!

Little Issac, first attempt at an assisted pullup

WOD 4.18.09

warm up

5 rounds

front squat 205# x 6

24" box jumps x 6

push press 115# x 6

for time

Before you talk to me about your bodyfat do a couple of things

1. Are you eating a good breakfast?

2. Are you drinking water throughout the day, not just when you are thirsty, but then its too late

3. Do you have a ride on mower?  Go and get yourself one of these:

4.  Are you limiting carbs on non workout days?

5.  Are you eating to fuel performance, or for comfort?

Only Fat Ugly Girls Lift Weights......RIIIIGHT!

WOD 4.16.09

50-30-20

sit ups

jumping jacks

deadlift work up to 1 rm

pullups 3 sets of max

4 rounds

15 snatches 95#

500m row

Working on My Crossfit Total Numbers

 

I am going to start adding video and pictures of my workouts as well as athlete workouts.  I figure it is a good way to keep us honest and working as hard as possible.

My Crossfit Totals as of today are

Deadlift 445

Squat 455

Overhead Press 225

1125 total.  My goals are to maintain the press, increase the squat and especially the deadlift to 500#  I plan on a 1200-1250 total as a goal.

Met Con numbers steadying increasing, but still hampered with tendonitis in the elbows.  High rep pullups with long levers and 245# bodyweight is problematic.

So pictures to come..........

WOD 4.15.09

"Running With Scissors"

5 min AMRAP

jump rope 50 jumps

sit ups 10

push ups 10

5 rounds

Bodyweight Deadlifts x 10

Burpees x 10

5  rounds

10 box jumps

10 clap push ups

10 hanging knee ups

10 min  as many flips as possible team tire flips (LARGE tractor tire, take turns flipping)

Crazy Crap

This video is an example of the kind of shit that gives sports conditioning a bad name.  The saying "just because you can do something doesn't mean you should" comes to mind.  Working on strength and power are paramount for most sports, but this balance/"functional" exercise are a joke.  This is an example of a trainer trying to make a name for himself with flash and no substance.  The basic movements are hard, they hurt, you breath hard, they suck.  They work, but athletes don't like to do them, it is much easier to follow this kind of crazy crap.  Work hard and succeed.

 

WOD 4.14.09

"The Dark Side of Tom Cruise"

10 min AMRAP

mountain climbers 20

grasshoppers 20

jumping jacks 20

 

Db Swings 20 x 30# (women) 50# (men)

Box jumps 10

x5

3 way plank 30s each (side/front/side)

scissor double leg drops 12

x4

sprint 8 x 40 m (15s rest between each)

1 round max push ups

Spring Break Programs

As most of my Alter athletes are on spring break in almost the same place in Florida, I thought I would post some bodyweight programs to do:

#1

5 min as many sets as possible

20 bicycle crunch, 20 90 degree crunches, 20 scissor double leg drops

10 rounds:

sprint 40 yards, 10 burpees, 30 sit ups ( as recovery) then go right into the next sprint

#2

50-40-30-20-10

jump squats + bicycle crunch

as many sets as possible in 20 min

walking lunges 10 steps (5 each leg)

jump lunges 10 jumps (5 each leg)

broad jumps 5 jumps

Juvenile I know, but I had to share it…..

Coaching Good Kids from Bad Backgrounds

 http://www.usatoday.com/sports/preps/basketball/2002-10-06-st-anthonys-cover_x.htm

This is an interesting article about coach Hurley, from a catholic school in New Jersey, the school is falling apart, is in a horrible part of Jersey City, with kids that loose parents to AIDS, they don't have a basketball gym, but he has sent kids to ivy league schools, 200 college scholarships, as the school falls apart around them.

He says the key to his success is that he holds the kids to a higher standard, asking them to sign a contract when they play for him.

On the flip side

http://www.whas11.com/news/local/stories/whas11_topstory_090330-player-dies-lawsuit.87077991.html

A 13 year old middle school player dies of heart complications during a practice.

As coaches we need to get back to coaching kids, and not damaging kids.  We need to get back to helping parents challenge kids, no just concern ourselves so much with winning, and more about challenging kids and keeping them to a higher standard, so they can survive in the outside world.

Ask yourself why a 13 year old is being pushed so hard that he died during a middle school practice?