ROD 030711


Monday, 07Mar11


Ladder Down / Level I class 

10,9,8,7,6,5,4,3,2,1 reps on of these 4 movements: 220 strict reps for time
  • DB Thrusters 
  • Squat Thrusts (Burpee w/no pushup) 
  • DB Alternating Lunges  (on each leg)
  • Kettlebell swings

Ladder 1/2 way Down/ Up – Level II class

10,9,8,7,6,7,8,9,10 reps on of these 4 movements: 296 strict reps for time
  • DB Thrusters 
  • Burpees 
  • DB Spilt squats  (rep count on each leg i.e. 1r-1l… )
  • Kettlebell swings


Athlete ROW 


  • Medball chops
  • MB Squat & push
  • MB Push-ups (both hands on ball)
  • MB Lunge series (foward-side-rear)
  • Isometric (10 sec) and Mobility (10 reps) hip bridge with opp hand on raised knee 
  • Prone Hip Lifts ( Single leg)   
  • Quadraped fire hydrants/foward circles (10 reps)
  • Lateral Low Step shuffles  w/bands 
  • Tight Rope (knee to heel lunge) 


For those members that have asked me questions on working with injuries or, “am I able to get my back stronger”. Just check out this video.

“I Was Told I Couldn’t” with Euan Robertson – video [wmv]


Q&A: Training on an Empty Stomach

Amanda Carlson-Phillips September 16, 2010

Q: Is it OK to train on an empty stomach every morning?

A: If you don’t eat before you train, your performance will suffer at higher intensities and longer durations. When you wake up, your body is in a fasted state. You might have trouble just turning on Sports Center without a cup of coffee, so you can’t expect to perform your best without fueling up and hydrating first.

If eating early upsets your stomach, experiment with different foods rather than skipping breakfast entirely. Try food that’s easy to digest like a bowl of cereal, two slices of toast with one tablespoon of peanut butter, a 16-ounce sports drink, or a glass of juice. Aim for 30-60 grams of carbohydrates for breakfast with 10-20 grams of protein and a little healthy fat to balance off your meal.

The body doesn’t care what form the fuel comes in—a meal, gel, bar or drink. What matters is getting the nutrients necessary to support your training session. Make it a habit and you’ll stay focused and power through your workout, increase strength and power, and burn more calories during your session.

  About the author…
 Amanda Carlson-Phillips

Amanda is the Vice President of Nutrition and Research for Athletes’ Performance and Core Performance. A registered dietitian, Amanda earned her bachelor’s degree in nutritional sciences with a minor in chemistry from the University of Arizona, then went on to complete a master’s degree in sports nutrition and exercise physiology from Florida State University.

At Athletes’ Performance, Amanda works directly with the nutrition team and also coordinates research efforts to help Athletes’ Performance stay on the cutting-edge of sports science.