ROD 080410
ROD
Wednesday, 04Aug10
The Upper West Side
2 Rounds for time of the following:
10 Pullups
20 BB Thrusters 65# (men) / The bar (women)
30 Quick Ball Slams
40 Pushups
50 Air Squats
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“By recording your goals and dreams on paper, you set in motion the process of becoming the person you most want to be.” -Mark Victor Hansen
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2010 CrossFit Games Highlights
Womens Heat 4 – video [wmv] [mov]
Mens Heat 4 – video [wmv] [mov]
Masters Women – video [wmv] [mov]
Master Men – video [wmv] [mov]
ROD 051010
ROD
Monday, 10May10
Monday morning 11:00am class
This will be a ladder routine performed in increments of 2’s 10-8-6-4-2-4-6-8-10 of:
- Down/upward Dog
- DB thrusters
- Lateral box jumps (right-left, left-right =1 rep)
- DB renegade rows
- KB swings
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Strongman Monday Class
Conditioning & Strengthening Ladder
10,9,8,7,6,5,4,3,2,1 reps
- Dbl kettlebell swings
- Quick slam ball
- Dbl kettlebell clean/front squat
- Jump rope 100,90,80,70…..revolutions
- DB Burpees (when jumping at the top, keep arms at sides) use no less than #15
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“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard
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The importance of a supervised Strength and Conditioning Program
First of all, I want to say that strength training for today’s youth is something that everyone should consider as long as your kid meets certain standards. Now what do I mean by standards? It is fine for a child to participate in a youth strength training program provided that the kid is mature enough to focused, motivated and can follow instructions.
I want to clarify that when I say strength training, I am talking about a well-structured and competent program that is supervised and meets the needs of the participant involved. All of our programs meet these qualities. This doesn’t mean competitive weight-lifting. Also, when I say supervised I mean professionally supervised. Mom and Dad, unless you are a Strength and Conditioning Specialist don’t bother trying to be the expert. Set aside your pride and let the professionals take over if you want what is best for your kid. I have been training kids and youth athletes for a long time and have seen too many problems with kids getting injured, misinformed, or burned-out due to receiving incompetent instruction from an unqualified adult. Also, though the school programs mean well, they also need competent and certified trainers who can instruct these young athletes in the proper movement techniques. I’ve seen far to many youths performing poor movement patterns with heavy weight which can lead to undue injuries even in our elementary and high school programs. Strength training for kids offers a tremendous solution to raging health issues i. e. diabetes, obesity etc.. It gets kids used to handling resistance and developing lean muscle tissue to promote a healthier foundation further on into their adulthood development. Get your kids involved in our program it’s fun and inexpensive. Youth exercise should be a priority for your child.
ROD 042010
ROD
Tuesday, 20Apr10
Tabata Tuesday
Do the following couplets 25 seconds work/25 seconds work/25 seconds rest x 8 rds.
- Rapid medball slams / Box jumps
- Mt.Climbers / KB swings
- Reclines / Push-ups
Do 25 seconds of work at each movement in each couplet, take 25 seconds rest then move to the next couplet.
Complete all three couplets
Take 1 minute rest between. Do 8 rounds.
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“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.”
~Dale Carnegie~
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Candice Ruiz prepares for the South Central Regionals – video [wmv] [mov]
“Parallette Shoot-through” with Jeff Tucker – video [wmv] [mov]
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ROD 022410
ROD
Wednesday, 24Feb10
117 Days Until Summer
Wednesday Tip
- Slam ball squat, press & slam
- Renegade rows
- Band swimmers
- DB matrix lunge
- Back ext/plank
- Ab mat situps
These will be a timed routine of 30 sec work / 15 sec rest with a 45 sec rest between rounds