ROD 022112

February 21, 2012 By Leave a Comment

ROD

Tuesday, 21Feb12

 

Ready for Anything Training!!!!!

This Super Boxing X-Treme 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!!!!

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Fight Gone Bitchin’

In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the group must move to the next station immediately.

The stations are:

  1. Wall-ball, 10 ft target
  2. Barbell Sumo deadlift high-pull
  3. Box jump
  4. Barbell Push-press
  5. Row

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Coaches Corner

Nutrition tip of the day: 10 Snacks Under 200 Calories

1. Raw Almonds and Raspberries- 79 Calories

2. Chobani Greek Yogurt (Blueberry) w/ Ground Flax Meal
Yogurt (1 Container)- 200 Calories

3. 10 Baby Carrots and 10 Cherry Tomatoes with 2 tbsp spoons Hummus
136 Calories

4. Banana with Almond Butter w/ Roasted Flax Seeds
Small Banana- 100 Calories

5. Almond Milk and frozen Fruit Smoothie 
1 Cup Blue Diamond Unsweetened Vanilla Almond Milk
Half Cup Frozen Unsweetened Raspberries
Half Cup Frozen Unsweetened Blueberries
Half Tablespoon Organic Agave Syrup
142 Calories

6. Unsweetened Apple Sauce with Cinnamon- 100 Calories

7. 1/2 cup Beets and 1/4 Avocados with 1 Tbsp EVOO and Balsamic Vinegar
180 Calories
8. 1 cup Fat Free Cottage Cheese with 1 small Zucchini- 180 Calories

9. Tomato Slice Rolled in 3 pieces of Sliced Turkey with 2 tsp. Mustard
106 Calories

10. 1 cup Kale Chips and 2 tbsp. White Bean Dip- 115 Calories

Filed Under: Barbell Training, Boxing, Conditioning, Fat Burner, High Intensity Interval Training, HIIT X-treme, Muscle Endurance Tagged With: , , ,

ROD 020412

February 3, 2012 By Leave a Comment

ROD

Saturday, 04Feb12

 

Pre-Super Bowl Get Down

This is going to help you burn those chicken wings, pizza, 6 footers and whatever other junk you can cram into your cranial cavity. Make smart choices like vegetable platters or tofu chips (yea right).

This is a 60 second work /20 second recovery timed sets for 3 rounds with 1 minute rest between

  • TRX reverse flyes
  • Landmine Reverse Lunges
  • KB Snatch pulls
  • Band Sprints & Block
  • MB Bounding w/ Mtn Climbers (5l/5r)
  • 180 Slam Ball

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Athletes ROD

Starter:

4 rounds of: 20 sec of work 10 recovery… stay on each one for 4 rounds then move on

  • Recline overhead pulls
  • Goblet squats 
  • DB push press
  • Resisted Kettlebell swings with thin bands
  • Plank jacks

Finisher:

20/10 x 10 rounds of this couplet (10 minute set) rest for 1 minute after 5 rounds then continue.

  • Slam ball
  • Burpees
Filed Under: Conditioning, Dumbbell Training, Fat Burner, Medicine Ball, Muscle Endurance Tagged With: , , , ,

ROD 010512

January 5, 2012 By Leave a Comment

ROD

Thursday, 05Jan12

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This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. This is not a class for convienence of time but a class of commitment to a higher level of training. We will review the deadlift and the Kettlebell.

X-Treme / ROD

45 seconds work and 15 seconds rest for 3 Rounds

  • Two-Handed KB Swing
  • Thruster (right)
  • Thruster (left)
  • Renegade rows
  • Contralateral Reverse Lunge (Right leg forward, KB on Left)
  • Contralateral Reverse Lunge (Left leg forward, KB on right)
  • Judo push-ups

__________________________________________________________________________

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!!!!

_____________________________________________________________________

 

Filed Under: Boxing, Conditioning, Fat Burner, HIIT X-treme, Kettlebell Tagged With: , , ,

ROD 122011

December 20, 2011 By 1 Comment

ROD

Tuesday, 20Dec11

 

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!!!!

__________________________________________________________________________

    H.I.I.T.

This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. We will review the deadlift and cleans and do some kettlebell work.

X-Treme ROD

3 rounds for time

  •   7 Hang cleans to front squat to push jerk
  • 14 Squat thrusts
  • 21 Kettlebell swings
  • 28 Bent knee sit-ups

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Filed Under: Barbell Training, Conditioning, Fat Burner, HIIT X-treme, Kettlebell, Muscle Endurance, Olympic Lifting Tagged With: , , , ,

ROD 120811

December 8, 2011 By 2 Comments

ROD

Thursday, 08Dec11

 

H.I.I.T.

This class is for the skilled NLPer in advanced Barbell & Kettlebell techniques. The participant must be familiar with movement’s such as Deadlift’s, Clean’s & Front Squats.  There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

X-treme ROD

4 rounds for time:

  •   5 Double squat jump & a half Burpees
  • 10 Deadlifts
  • 15 DB squat cleans
  • 20 KB Swings
  • 25 Mtn. Climbers

__________________________________________________________________________

 

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!!!!

___________________________________________________________________________

Filed Under: Barbell Training, Conditioning, Dumbbell Training, HIIT X-treme Tagged With: , , , ,

ROD 120111

December 1, 2011 By Leave a Comment

ROD

Thursday, 01Dec11

 

H.I.I.T.

It’s time for the push jerk again but this time it’s with a barbell. We will go over the movement pattern again. There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

X-treme ROD

40 sec. work / 20 sec. rest  for 5 rounds with 1 min rest in between rounds.

  • Power Cleans
  • Double squat jumps + burpees
  • Barbell push jerk
  • Mtn. climbers

___________________________________________________________________________

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!!!!

__________________________________________________________________________

 

 

Filed Under: Boxing, Conditioning, Fat Burner, Muscle Endurance, Ready For Anything Tagged With: , ,

ROD 112911

November 29, 2011 By 3 Comments

ROD

Tuesday, 29Nov11

 

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!!!!

_____________________________________________________________________

H.I.I.T.

This class is for the skilled NLPer in advanced Barbell & Kettlebell techniques. The participant must be familiar with movement’s such as Deadlift’s, Clean’s & Front Squats.  There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to. We will learn the KB Push Jerk.

X-treme ROD

4 rounds for time of:

  • 10 KB Push Jerks (5r/5l)
  • 10 Deadlifts
  • 10 KB Cleans (long cycle 5r/5l)
  • 10 Sit-outs

 

Filed Under: Barbell Training, Conditioning, Deadlifts, HIIT X-treme, Kettlebell, Muscle Endurance Tagged With: , ,

ROD 111611

November 16, 2011 By Leave a Comment

ROD

Wednesday, 16Nov11

 

Basic Tabata

8 rounds of 20 second effort and 10 seconds rest: Complete each exercise for 8 rounds rest 1 minute then move on to the next.

  • Reclines
  • Barbell thrusters
  • Mtn. climbers
  • Dumbell hang cleans
  • Push-ups

This is a high intensity training mode so 110% of effort is expected in every round.

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5 Tips For Getting Rid Of Negativity

Nobody’s immune to feelings of negativity.  No matter how optimistic you try to be, there are times in your life when you feel depressed or angry.  Sometimes these negative feelings hang around and you just can’t shake off the sensation of gloom.  You worry constantly and can’t find solutions to any of your problems, and there’s no end in sight to your difficulties.  How can you go from seeing the glass as perpetually half empty to half full?

Do Something Different:

Many times people feel depressed or bored with life because they don’t have anything new going on.  It’s easy to fall into routines and dig yourself into a rut so deep you have a hard time getting out.  By doing something different you’re interrupting those well-worn neuro-pathways and forcing your brain to wake up and take notice.  Drive a different way home from work. Shop at a new store.  Try a new recipe.  Brush your teeth with the opposite hand.  Change around your furniture.  Read a completely different type of book or magazine than you normally would.  Take a short class at the local community college.

Make a Solutions List:

If you’re feeling negative because problems are looming before you with seemingly no way around them, sit down and brainstorm ways to overcome your current situation.  Write down anything and everything, no matter how mundane or silly it may seem and you’ll probably come up with some workable solutions in the process.  Every problem has at least one solution.

Set a Goal:

Without constant goals it’s easy to fall into a funk.  Think of some dreams or interests you may have been putting off and dedicate yourself to pursuing them.  Whether you’ve wanted to lose weight, paint, take a dance class, further your education, run a marathon, or come up with a new inventions, do it!  Nothing gets your energy flowing better than having something worthwhile to look forward to.

Go Back In Time:

Think back to a time in your life when things were working, when you felt healthy, happy, and optimistic.  What were you doing then?  How was your life different than it is now?  Try to do those things now if possible.  Nobody has ever been depressed or negative from the moment of conception!  If you can repeat your actions of the past your mind will home in on those old feelings and you should soon feel a shift in your energy level.  You may need to fake it for awhile if you’ve been living with negativity for some time, though it’s not impossible to get back the “old you.”

Exercise Daily:

This is one of the fastest and easiest ways to change your mood around.  Exercising is not only good for your heart and body, but it releases endorphins in your brain that dramatically boost your mood.  Getting yourself into the exercise habit is usually the most difficult part, but keep in mind that the benefits far exceed the laziness you experience beforehand.

These are some of the best tips for overcoming negativity.  Try them all or choose the ones you think will work best for you.  It’s not impossible to feel happier, more energetic, and to face each day with a positive outlook.  All it takes is a bit of effort and commitment to actually make changes.

Filed Under: Barbell Training, Conditioning, Tabata Style Tagged With: , ,

ROD 111011

November 10, 2011 By Leave a Comment

ROD

Thursday, 10Nov11

 

H.I.I.T.

We will review the lifts we can never get enough practice. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time.

Lucky Seven
7 Rounds For Time:
7 Barbell Thrusters
7 Full and a Half Burpees (ouch!)

______________________________________________________________________________

 

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!!!!

 

Filed Under: Barbell Training, Boxing, Conditioning Tagged With: , , ,

ROD 110811

November 7, 2011 By 2 Comments

ROD

Tuesday, 08Nov11

 

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!!!!

___________________________________________________________________________

 H.I.I.T. 

We will put everything we’ve learned so far. We are staying on the Deadlifts, Hang Squat Cleans and Front Squats which will be reviewed to ensure movement accuracy and injury prevention. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

H.I.I.T. ROD

How many rounds can you do in 15 mins of:
7 Burpees
14 Hang Power Cleans (without the squat)
7 DB Push Press

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A walk down memory lane…the early years

  

  

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Flag Football is here and most athletes will be sidelined with hamstring injuries.

Here are 5 Ways to Treat a Pulled Hamstring

 1. Pulled Hamstring Defined

The hamstrings comprise the group of three muscles on the back of your thigh that function to bend your knee and straighten your hip. When you run, your hamstrings become fully stretched just before your foot hits the ground; this is when you’re most at risk of injury. If you pull a hamstring, you’ll know it, because you’ll feel a sudden, sharp pain or muscle spasm in the back of your leg. Swelling and bruising may appear later.

Where is Your Pain? In Three Steps We Can Identify The Cause And Recommend A Treatment. www.AtlanticSpinalCare.com

Sponsored Links 2. Recognize the Severity of a Hamstring Pull

Grade 1: Tightness in the back of your thigh and discomfort when walking, usually with minimal swelling, because only minor tears have occurred in the muscle.

Grade 2: Inability to fully straighten your knee, a limp when you try to walk and possibly some painful twinges occasionally with activity. Because the muscle is partially torn, you are more likely to have swelling, and you’ll feel pain when you press on the strained area.

Grade 3: Walking significantly impacted; severe pain, especially when bending your knee. You may need to use crutches. You’ll see immediate swelling, because the hamstring has been severely torn or completely ruptured. Grade 3 hamstring injuries are rare.

You can usually treat a Grade 1 hamstring injury at home. For a Grade 2 tear, a physical therapist can design an exercise program to help with your recovery. If you suspect a Grade 3 tear, see your physician, as you may need a surgical repair.

3. Start Treatment Right Away

No matter which category of strain you experience, start treatment immediately. Remember the mnemonic PRICE–Protection, Rest, Ice, Compression, Elevation. Prop your feet up and keep an ice pack on the spot where you feel the pain for 15 to 20 minutes several times each day for at least the first 48 to 72 hours. Use a lightweight compression bandage, but be careful that it’s not too tight. If it’s painful to walk, use crutches. Rest your leg frequently, but don’t cut out all activity. Keeping moving can be helpful. If your pain and swelling don’t improve, call your doctor.

4. Move On to Rehab

Begin gentle hamstring and calf muscle stretching exercises immediately, as long as they don’t increase your pain. It’s not uncommon to get immediate relief followed by an increase in pain. This should go away after you repeat the stretching exercises. As your pain and swelling decreases, slowly add strengthening exercises to your program. To avoid a chronic problem, be sure to complete your rehab. Give your hamstring the chance for a full recovery before resuming the activity that caused the damage in the first place.

5. Prevent Future Pulled Hamstrings

Age, fatigue, nerve impingement in the lower lumbar spine and lack of  flexibility are all contributing factors to hamstring pulls. You can’t change your age, but you can get adequate rest, and maintain good strength and flexibility. This is especially important if you’ve already injured your hamstring, as it will be more prone to future injuries

 

Filed Under: Barbell Training, Boxing, Conditioning, HIIT X-treme, MMA style Training Tagged With: , , ,
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