cutting edge high intensity strength & conditioning
ROD
Saturday, 31Jul10
4 rounds for time of:
Walking OH lunge, 100 ft + 10lb plate
50 Air Squats
25 Back extensions on Stability Ball
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“He who has a why to live for can bear almost any how.” – Friedrich Nietzsche
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ROD
Friday, 30Jul10
30 sec. work / 15 sec. rest for 6 rounds with 1 min rest in between rounds.
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What lies behind us and what lies before us are tiny matters compared to what lies within us. ~ Waldo Emerson
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Gain Weight and Be Healthy
Some of you have asked me, “Coach D how do you gain weight without getting fat”. The trick to gaining weight without sacrificing muscle, is by making sure you increase good fats and consumption of good carbs, preferably low glycemic carbs. The following article will hopefully shine a better light on this topic. Continue reading…
ROD
Thursday, 29Jul10
Mixed Movement Actions = MMA
The first round of exercises
round 1: 5 Burpees
10 Thrusters
~10 rounds 10 min cap~
~ 2 min rest ~
round 2: 5 KB swings w/walkout plank to elbows 2 hands
10 DB from floor to overhead
~10 rounds 10 min cap~
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To succeed in life, you need two things: ignorance and confidence. -Mark Twain
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ROD
Wednesday, 28Jul10,
Push ~ Pull ~ Lift ~ Lunge
How many rounds can you do in 20 mins of:
5 Pull-ups (use bands if needed)
10 Push-ups
15 Leg Lifts (partial if needed – legs must be straight though)
20 OH Walking Lunges (each leg)
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A person who aims at nothing is sure to hit it. ~ Author Unknown
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ROD
Tuesday, 27Jul10
This is a 40 sec work and 20 sec rest routine for 5 rounds
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There is only one success — to be able to spend your life in your own way. -Christopher Morley
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ROD
Monday, 26Jul10
Strong Staaten
5 rounds for time
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A healthy attitude is contagious. but don’t wait to catch it from others. Become a carrier. ~ Anonymous
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ROD
Sunday, 25Jul10
rEst Day
Hey, Where’s Paul. We miss you buddy…
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Every day do something that will inch you closer to a better tomorrow. Doug Firebaugh
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by Vin Miller
With the ridiculous and misleading claims that are made on the packaging of many foods, it can be difficult to differentiate the truth from devious marketing. This is important because the failure to make this distinction can have a significant impact on your health and wellbeing.
To help you recognize the deceiving marketing that’s commonly found on food labels, I went grocery shopping and came home with a number of great examples. Aside from the obvious reason of it being unhealthy, I ordinarily don’t buy this type of food because it supports industrial agriculture, and in turn, supports irresponsible and inhumane farming practices. However, if I’m able to help steer you away from these foods, then it will be for a good cause. Continue reading…
ROD
Saturday, 24Jul10
Mid-Summer Fun
Run 200 meters then…
Three rounds of:
5 Pull-ups
10 Sit-ups
20 KB swings
30 Push-ups
40 Squats
Finish with a 200m run for time.
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“A mind employed is always happy. This is the true secret, the grand recipe for felicity.” Thomas Jefferson
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Pic of the Week
ROD
Friday, 23Jul10
LBI Route
40 work /20 rest with 1 minute rest in between the 4 rounds.
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“We must walk consciously only part way toward our goal and then leap in the dark to our success.” ~ Henry David Thoreau
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Power Ropes
ROD
Thursday, 22Jul10
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 85lbs/m 65lbs/w (Reps)
Box Jump, 20″ box (Reps)
Push-press, 85lbs/m 65lbs/w (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating.
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Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used. -Richard E. Byrd
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“It’s no wonder kids are fat”
http://www.nypost.com/p/news/local/kids_unhappy_meals_vNq5PnU760Bz26w6XP1LEM
