ROD 051712

Thursday, 17May12

 

 

 

 

7pm

Metabolic Conditioning

 

On the 2 minute mark for 20 minutes do:

  • 5 Deadlift
  • 7 Push ups
  • 9 Jump squats
  • 100 m Run

Move quickly and safely through the movements.  The faster you get through, the more rest you’ll get.

 Good luck!

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Are You Ready for ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued state of mind & body.

Your cardiorespiratory and muscular endurance will benefit from our motivational, challenging but fun circuit training which is always set to energetic music.

We will push you to see what you’ve got!!!!

ROD 051512

Tuesday, 15May12

 

 

 

 

 

 

7pm

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Push yourself  and see what you’ve got!!!!

 

_____________________________________________________

 

 

 

8pm

Muscle Endurance

  • Max KB Swings 2:00 (w-16kg >  / m-20kg >)
  • Max Mountain climbers (r&l=1) 2:00
  • Max NLP Push-ups 2:00
  • Max Thrusters 2:00 (2-20lb> / m 30lbs>)
  • Max Sit-ups 2:00
  • Max Burpees 2:00

Perform the above exercises fo max reps for 2 minutes then rest 1 minute…repeat.

Keep track of your reps and write them on the white board.

Results to match or exceed the next time.

 

_____________________________________________________________________

“If you keep on doing what you’ve always done, then you’ll keep on being what you’ve always been.”

 

ROD 051012

ROD

Thursday, 10May12

 

 

 

 

 

 

 

 

7pm

“Powerful & Explosive movements for powerful & explosive people”

Here we go with another X-treme ROD.  If you decide to come to any X-treme workout expect to lift heavy and push yourself to the brink of exhaustion or go home.

For time perform 21, 15, 9 and 6 reps of:

  • Deadlifts
  • Box jumps
  • Burpees

Post times to comments !__________________________________________________________________________

 

 

 

 

 

 

8pm

Ready for Anything Training!!!!!

 This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

ROD 050812

ROD

Tuesday, 08May12

 

 @ 7:00pm

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued state of mind & body.

Your cardiorespiratory and muscular endurance will benefit from our motivational, challenging but fun circuit training which is always set to energetic music.

We will push you to see what you’ve got!!!!

__________________________________________________________

 @ 8:00pm

ROD X-Treme

10 Rounds at each station

15 seconds work/ 15 seconds rest

Station 1

  • Burpee Pull-ups
  • BB Thrusters

1 1/2 minute rest… then

Station 2

  • KB Heavy Swings
  • NLP Push-ups
NLP Tip: Use the jump off the burpee to pull immediately into the pull-up, try to put a significant bend in the elbow then immediately go back to the burpee. Don’t waste too much time trying to pull-up.

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Athlete ROD @6:00pm

This is a 20 second work /10 second recovery for 6 rounds at each station

  • Single Arm TRX Reclines (switch arm at each round)
  • Lateral Hops
  • DB Side Staggered Stance Snatches
  • Dynamax Slam and O/H toss
  • Push-ups

ROD 050312

Thursday, 03May12

 

 

 

 

 

 

 

 

 

7pm

5 rounds for time of:

  • 3 Wall Climbs  or 3 Rope Climbs
  • 30 Box jumps

___________________________________________________

 

 

 

 

 

 

8pm

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Push yourself & let’s see what you’ve got!!!!

ROD 050112

ROD

Tuesday, 01May12

 

 7:00 pm

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Push yourself & let’s see what you’ve got!!!!

 

____________________________________________________________________________________________________

  8:00 pm

H.I.I.T.  X-treme

Everyone must complete 10 rounds (every minute on the minute) of each exercise

  • 20 KB Swings (24kg/16kg)
  • 15 Squat Jumps
  • 10 Push-ups (NLP Style)
  • 5 Burpees

Total reps= 500

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ROD 042612

ROD

Thursday, 26Apr12

 

X-Treme ROD

Tabata these 5 exercises for 20 seconds rest / 10 second rest.  Stay on each station for the complete 8 rounds with a 1 minute rest in between.

  • TRX Face pulls
  • Wall Ball shots
  • Mtn. Climbers
  • Deadlifts
  • DB Alternating Stationary Waiters Lunges

____________________________________________________________

Are You Ready for Anything ?

Our Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a fatigued.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Push yourself & let’s see what you’ve got!!!!

________________________________________________________________

Before, During and After

  • What to eat to excel on race day 

Tim was very hyped up for his very first race. On the morning of the race, he drank 1 gallon of orange juice and ate 6 pancakes with syrup, because he had heard that eating carbohydrates before a race was important. The race was in an hour. By the time the race started, Tim had such a stomach ache that he could not finish the race.

  • What you eat before, during, and after a race certainly affects how you will do during the race. What to eat and when to eat it may seem confusing. However, the reality of what to eat is much simpler, and much more sensible, than many people think.

             Before the Race

  • The weeks before a race, you should be focusing on eating enough food to meet your calorie requirements. Your diet should be high in carbohydrate (about 50-60% of your total calories) to fuel your body properly (refer to previous articles for discussions on fueling your body for exercise). Table 1 provides the number of grams of carbohydrate for various calorie levels.
  • Sample meals include:
    Breakfast: 147 gram carb
    1 cup orange juice
    1 cup oatmeal
    2 small pancakes and syrup (1/4 c)
    1 cup skim milk
    102 grams carb
    1 banana
    1 cup bran flakes
    2 slices of wheat toast
    1 teaspoon margarine
    1 cup skim milk
    Lunch: 125 grams carb
    2 slices wheat bread
    4 ounces turkey
    2 tsp. Mayonnaise
    tomato
    1 cup fruit juice
    1 1/3 cups frozen yogurt
    104 grams carb
    3 oz. wheat roll
    1 cup tuna
    2 tsp. Mayonnaise
    broccoli
    30 grapes
    2 cup skim milk
    Dinner: 130 grams carb
    3 cups pasta
    Tomato sauce with other veggies
    2 Tbl. Parmesan cheese
    2 oz. Part -skim cheese
    1 small slice French bread
    1 tsp. Margarine
    3/4 cups strawberries
    112 grams carb
    4 ounces fish
    I large baked potato (9 oz.)
    2 Tbl. Sour cream
    1 cup cooked veggies
    1 oz. dinner roll
    1 tsp. Margarine
    1.5 oz. box raisins
    1 cup skim milk

    Please note!!!! I made up these meals as examples! There is no special magic or mix to any of these meals, they are just good nutritious meals!

  • Adequate fluid intake is very important. Be sure to stay hydrated during training. A good way to tell if you are adequately hydrated is to check your urine. If you frequently urinate large volumes that are light in color, your probably drinking enough. If you do not urinate frequently or if your urine is dark colored, you may need to increase your fluid intake.
  • During your training, be sure to try out what you will eat and drink on the day of the race. Eat what you are planning to eat at the same time you plan to eat it on the day you are doing a distance run if you are training for a distance race (10K, half or full marathon, for example).

             The day Before the Race

  • Rest the day before an event, and focus on eating about 70% of your calories from carbohydrate.
  • Double your water intake.
  •  Be sure you have everything you will need to eat and drink thought through and ready to go if the race is in the morning.

             During the Race

  • Be sure you eat only what you are used to the day of a race. This is no time to test out new foods. Always follows what works best for you. In general, avoid big meals 2-3 hours before an event. Small meals that are lower in fiber, fat and protein may be better tolerated. Within an hour of the race, snack on only those things that you know you can tolerate. Some people experience low blood sugar during a race if they eat very sugary things within one hour of racing. Others feel nauseated if they eat anything an hour or two before running.
  • Be sure to drink fluids frequently. Drink 2-3 cups of water 2 hours before the race; 1 ½ to 2 cups 15 minutes before; and 1 cup every 15 minutes during the race.
  • If your race will last over 60-90 minutes, drink fluids that contain carbohydrate and sodium. The carbohydrate will help provide energy during the race; the sodium may 1) help drive you to drink more, 2) taste better, and 3) promote fluid retention. The American College of Sports Medicine (ACSM) recommends drinks that contain 4-8% carbohydrate in the form of glucose, sucrose, or maltodextrins. Refer to table 2 for sports drinks information.

              After Exercise

  • Replenishing your fluid stores is a priority. The ACSM recommends that you drink a pint (2 cups) of fluid for every pound of body weight lost during your exercise bout. Check your urine for a day or two after the event to help you determine if you are hydrated.
  • What you eat after exercise is important, especially if you will begin training again soon. Your body replenishes its glycogen (carbohydrate) stores fastest if you eat food within two hours of exercise. A general rule of thumb is to eat .5 grams of carbohydrate per pound of body weight within two hours and then again two hours later.
  • Replenishing the electrolytes lost during exercise is important, but can usually be accomplished with a balanced diet. Sodium almost never needs to be supplemented; Americans get plenty of sodium. Potassium is found in many foods including orange juice, bananas, potatoes, cantaloupe, yogurt and apricots.

REMEMBER, you can make a difference in your performance by focusing on what you eat!!  Good luck at the 2012 High Rock Challenge to all of our members and friends!!!!

 

ROD 041212

Thursday, 12Apr12

 

 

 

 

Mental Toughness

Here is your partner workout for today: 

Pick a partner, workout together, motivate each other, spot each other & Go Heavy!!!!

 DB or KB snatches from the floor

  • 3×6 reps lights weight (alt l/r)
  • 2×4 reps medium weight (alt l/r)
  • 3×2 reps heavy weight (alt l/r)

 Then perform the following movements:

10, 8,6,4,2 reps  

  • Deadlifts (bodyweight)
  • Mixed push-ups (w+25 lbs / m + 45lbs)
  • Mixed grip pull-ups

_____________________________________________________________

 

 

 

 

 

 

 

Are You Ready for Anything ?

 This Super High Intensity Boxing Circuit class is a 1 hour ass kicking class that will leave you in a puddle of sweat.

 Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

 Push your self & let’s see what you’ve got!!!!

ROD 041012

Tuesday, 10Apr12

 

 

 

 

 

Are You  Ready for Anything  ?

This High Intensity Super Boxing Circuit class is a 1 hour ass kicking class that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

 

__________________________________________________

Strength & Power

10 rounds for time of:

  • 5 Double jumps (over hurdles, boxes, steppers etc)
  • 5 BB or Dbl DB Snatch from floor ( w 65lbs / m 95lbs)
  • 5 Front Squat (use any variation KB, Sandbag, BB etc)

_________________________________________________________

NLP T-Shirts are finally coming. Here is what they will look like.

Guys t-shirt will come in red and grey & the ladies tank top will come in black and pink.

 Let’s us know what you think?

 

 

 

 

 

ROD 040512

Thursday, 05Apr12

 

Pre-workout:  Everyone will take a turn at performing 7 half burpees while the rest of the group performs DB thrusters.

15 Minute AMRAP

  • 7 Burpees
  • 7 Box jumps
  • 7 Box handstand pushups (feet on box and hands on floor with bicep by ears) inverted overhead press.
  • 7 Plank jacks
  • 100m Sprint

Post times to comments !

______________________________________________________

 

 

 

 

 

 

 

 

Are You  Ready for Anything Training!!!!!

This High Intensity Super Boxing Circuit class is a 1 hour ass kicking class that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

________________________________________________________________________

Running 101: How Often Should You Run?

Here’s how to choose the right number for you.

Frequency—or how often you run—is one of three fundamental variables of training. The other two are duration (how far you run) and  intensity (how fast you run). Research shows a person needs to run at least a couple of times a week to get any progressive benefit from it. Many elite runners run as often as 14 times per week. How often should you run?

There is no single right answer to this question. While considerations such as your goals, life schedule, and running experience can and should be used to establish boundaries of too much and too little running frequency for you, within these boundaries you can choose any of a number of different running frequencies based on personal preferences and needs and get the results you seek.

The Minimum

Let’s first consider the boundary on the bottom end. The most important piece of advice I can give you in this regard is that it is necessary to do some form of exercise almost every day to optimize your general health. Every man, woman, and child on earth, whether a competitive or recreational runner, whether a runner at all or a non-runner, should aim to exercise every day. The research is very clear on this score. If you exercise daily you will have lower risk of chronic disease, be leaner, and live longer than if you exercise just a few times a week.

This doesn’t mean you have to run every day, however. If you care about running enough to seek some form of progress, you need to run at least three times per week. On the other days you can swim, do yoga, lift weights, whatever. However, if you choose to run only three times per week—and if, again, you care enough about your running to want to improve—you need to make those runs really count. Most weeks those runs should be a tempo run to develop intensive endurance, a speed workout to build speed, and a long run to increase raw endurance. The popular FIRST marathon training program developed at Furman University prescribes a weekly training schedule comprising the three types of runs just mentioned plus two cross-training workouts. In my opinion this system defines the minimum effective training protocol for runners.

The primary reason to run only three times per week is to minimize injury risk. As we all know, running has a high injury rate, and the rate of injury increases with running volume. Many runners cannot run every day without getting injured. If you are such a runner, or if you simply fear getting injured if you run daily, then stick to a schedule of three to four purposeful runs plus a few cross-training workouts per week and feel confident that you are not sacrificing any of the performance you would get from running daily (presuming you actually could run daily without injury).

The most common running frequency for non-elite competitive runners is six to seven times per week (that is, daily with one scheduled day off or daily with rest days taken only as needed). I don’t know of any research addressing the matter, but my experience-based belief is that some runners are better off running daily and not cross-training, others are better off running three or four times a week and cross-training on non-running days, and many runners are able to fare equally well on either schedule. Use factors such as your durability (can you handle daily running?) and your personal preferences (would you rather chew glass than do any form of exercise besides running?) to set your personal routine.

Running Twice Per Day

Only the most serious runners habitually run more than seven times per week, which necessarily entails a certain amount of doubling, or running twice a day. Personally, I think more runners should consider it, as some magical things can happen when you push your running volume beyond the amount you can practically squeeze into one run a day.

There’s a simple rule that runners can use to decide whether or not they should double: If you plan to consistently run more than 70 miles per week, double at least once or twice a week. The rationale behind this rule is that every runner’s training schedule must include some easy runs, and if you try to pack more than 70 miles into just six or seven runs each week, none of those runs can be very easy. You can double if you want to on a schedule of fewer than 70 miles per week, but it only really becomes necessary when you run more.

As you continue to add mileage to your weekly schedule, continue to add doubles as necessary to keep your average run distance from creeping above 10 miles. So, for example, if you run 100 miles a week you should run at least 10 times.

Ease into doubling by inserting one or two very short, easy runs into your schedule. Gradually increase the distance of these runs and add more doubles until you reach your weekly mileage target, but keep the pace easy in all of these extra runs. Never try to perform two hard runs in a single day.

Some runners do an easy run in the morning and a longer and/or faster run in the evening. Others do the opposite. It’s a matter of personal preference.

Cross-Training

Just as a casually competitive runner can exercise more than three or four times a week without running more than three or four times a week, a serious competitive runner can exercise twice a day without always running twice a day. The question is, should he or she? While there are many examples of very successful runners who run 14 times a week and never cross-train, I believe that in most cases, runners who train nine or more times a week are better off running seven times and lifting weights and doing plyometrics two or three times than they are making every workout a run.

In fact, there’s research proving this. In a famous Norwegian study, elite runners improved their 3K race times by replacing 30 percent of their running with plyometrics—not adding plyometrics to the running they were already doing, but replacing a chunk of their running with plyos. Based on such evidence, I advise runners who train nine to 10 times per week to perform two or three strength/plyo workouts and run the rest of the time. There’s no need to do strength and plyometrics training more than two or three times per week, so if you add any workouts beyond 10 per week, the rest can and should be runs or non-impact cardio alternatives to running such as cycling.

What’s the absolute maximum amount of training any runner should consider doing? Many elite runners thrive on a schedule of two runs per day every day plus three strength/plyo workouts per week. If you can handle all that, more power to you!