Thursday 25 August 2011
WOD: Thurs Aug 25 2011
Primary Complex
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time
Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time
Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min
(5 rounds) Front Squat x 5 reps + high box depth jumps x 5 reps = /total time
Secondary Complex
(3 rounds) Push Press x 5 reps + lateral hops x 30 reps = /total time
Met-Con
20 Alternating leg kicks on heavy bag + 5 x dumbbell sprawl cleans
*on the miniute for 10 min
Wednesday 24 August 2011
Everlast-What its like
I've seen a rich man beg
I've seen a good man sin
I've seen a tough man cry
I've seen a loser win
And a sad man grin
I heard an honest man lie
-Everlast
I've seen a good man sin
I've seen a tough man cry
I've seen a loser win
And a sad man grin
I heard an honest man lie
-Everlast
Wod: Wednesday August 24 2011
(5 rounds) Deadlift x 5 + Landmine Twist x 6 explosive reps
Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min
Met-Con= 5 Leg Raises + 10 Burpees on the minute for 10 min
Tuesday 23 August 2011
12 Commandments of JiuJitsu by Carlos Gracie Sr
1. Be so strong that nothing can disturb the peace of your mind.
2. Talk to all people about happiness, health, and prosperity.
3. Give to all your friends the feeling of being valued.
4. Look at things by the enlightened point of view and update your optimism on reality.
5. Think only about the best, work only for the best, and always expect the best.
6. Be as just and enthusiastic about others victories as you are with yours.
7. Forget about past mistakes and focus your energy on the victories of tomorrow.
8. Always make those around you happy and keep a smile to all people who talk to you.
9. Apply the largest amount of your time on self-improvement and no time in criticizing others.
10. Be big enough so you can feel unsatisfied, be noble enough so you can feel anger, be strong enough so you can feel fear, and be happy enough so you can feel frustrations.
11. Hold a good opinion about your self and communicate that to the world, but not through dissonant words but through good works.
12. Believe strongly that the world is in your side, as long as you stay loyal to the best of yourself.
WOD: Tuesday August 23 2011
(5 rounds) Back Squat x 5 + high box jumps x 5
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30
Met-Con= (5 reps) power-clean + (10 rep) push up
*AMRAP every min on the min for 10 min
(3 rounds) Pull Up 10,5,5 + Lateral Hops x 30
Met-Con= (5 reps) power-clean + (10 rep) push up
*AMRAP every min on the min for 10 min
Tuesday 16 August 2011
Movie of the week: What the bleep do we know (down the rabbit hole)
a great movie examining the exciting world of quantum physics
WOD: Tuesday August 16th 2011
(5 reps) Deadlift + (5 reps) Bench Press x 10 rounds for time
Extra:
(5 Min) L Hang to failure + Hanging leg raise
(25 reps) Weighted Sit Ups
Extra:
(5 Min) L Hang to failure + Hanging leg raise
(25 reps) Weighted Sit Ups
Monday 15 August 2011
WOD: Monday August 15th 2011
(5 reps) Back Squat @ 135 lb + Burpee (Overhead Clap) x 10 reps for 15 Rounds
Sunday 14 August 2011
Saturday 13 August 2011
WOD: Saturday August 13, 2011
(10 Singles) Clean & Press
(10 Singles) Deadlift
(10 Singles) Bench
(5 min) L-Hang
(5 min) Hand-Stand Holds
*for timed drills hold until form breaks then reset for 5 min
(10 Singles) Deadlift
(10 Singles) Bench
(5 min) L-Hang
(5 min) Hand-Stand Holds
*for timed drills hold until form breaks then reset for 5 min
Friday 12 August 2011
WOD: Friday August 12, 2001
Complete five rounds for time:
Each round consists of....
1) Dumbell Man-Makers (pushup + row + clean + press) @ 50 pound DB for 5 reps
2) L-Sit Dead-Hang Pullups for 5 reps
16:33 sec -Alex
Each round consists of....
1) Dumbell Man-Makers (pushup + row + clean + press) @ 50 pound DB for 5 reps
2) L-Sit Dead-Hang Pullups for 5 reps
16:33 sec -Alex
Thursday 11 August 2011
WOD: Thurs Aug 11, 2011
5 x 135 lb Deadlift + 10 x Burpees (clap hands above head) for 20 rounds
(20 min 46 sec) -Alex
(20 min 46 sec) -Alex
Wednesday 10 August 2011
Bootcamp Theory- are the exercises strategic or just random?
Quite honestly I am new to running bootcamp sessions, I am new to training people all together, I have spent the majority of my time learning and experimenting on myself and now I finally get to utilize that knowledge to help others. I want to lay out the general theory I use when creating the bootcamp workouts.
-I cluster all the workouts into four week cycles and program exercises to develop the athlete in three areas (1) Power/Explosiveness (2) Endurance (3) Mobility/ Flexibility with the sport-specific goal of performing better in the boxing ring.
Power/Explosiveness
These are exercises that force the body to use 100% effort in one big explosive movement, an example of this would be a Squat Jump or a Power Clean. The goal is to increase the athletes explosiveness so that when they see an opening on their opponent, they can throw all their power into the shot/combination, potentially ending the fight.
Endurance
Endurance exercises are designed to be light enough that you can maintain a steady pace for the entire round, an endurance round will usually start off with a relatively tough movement like a push-up which will inevitably cause fatigue at which point they switch to a modified version of the same movement and continue for the remaining time. This allows the athlete to develop a tolerance to the lactic acid buildup that will take place in the ring.
Mobility/Flexibility
Power and endurance are great but if you are in-flexible or worse, injured you cannot perform anywhere near your potential. By incorporating mobility drills into the workouts, it allows the athlete to go through the movement patterns that will be done later at a higher intensity. This is usually done at the beginning of class as a warmup however from time to time I like to program a whole workout dedicated to movement drills and flexibility. After class you are encouraged to stick around as we go through static stretching for the whole body.
Thank you for your time,
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