Monday, October 3, 2011

blog post titles are stoopid

Hi everyone. The weather is quite nice today, but keep in mind that it can change since supposedly it is fall. Dress appropriately for your sessions. It can be blistering hot in the day time and frigid in the evening (not by my measures, but by your claims).

Seems like everyone really "liked" those push sleds, again. They really do make you appreciate the work you put in. And the more you put in, the more you get out of it. You can't fake it and you can't avoid the work because of fear (some people don't like the barbell stuff because they aren't as confident in their skills. Barbells got a bad rep in the 90's.) It is really rewarding to see everyone plowing those things back and forth to near death, standing up with shaky knees walking it off and then doing it again, for no other reason than to be able to do it better next time. AWESOME! We will definitely be seeing them again. They are a great conditioning tool, but because of how taxing they are, we can't combine them with too many other activities so that's both good and bad I guess. And yes, they will surely make an appearence in a forth-coming special workout.

Hopefully you all see why the track work was optional last week. It's in your interest to come in to every workout fully recovered. That way you can put out a true 100% rather than what FEELS like 100% but is actually far less. Also why I'm not that thrilled when I see you all dragging your butts up and down the stairs. We use a lot of our legs in the training sessions and stairs are good at tiring out legs. Unfortunately we live in an age where we gauge how "good" a workout was based on how tired we get at the end rather than output during the workout.


Here's some workouts: Do them on different days.

1. Running work: high intensity.

Warm up with high knees, butt-kickers, kariokas, and running forward with hands against a wall.
 
   2 x
        4 x 60 second sprint at 90%-95%
              90-120 second recovery

        1 x 3 min @ 85%
              Full recovery and stretch your ankles/achilles

Try to maintain the same distance covered in every respective interval.
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2. 10 PUSH UPS. Thats it. Really? Yes, really.  
        BUT, you must maintain your form on the way up and on the way down*. If your forms breaks down, then you must stop that pushup and try to do it better on your next attempt.

*EACH PUSH UP WILL TAKE A FULL MINUTE (unless failed**). 30 seconds to come up, and 30 seconds to come down.
**30 second wall-sit (sit against a wall with thighs parallel to the ground and head and back against the wall) for each failed round. Compile them into a single wall-sit at the end.

Enjoy!

Think that arch support and cushion are helping you? Let's see some physics..  Watch the video:

http://youtu.be/prStowbVylE


More prowler videos:
http://youtu.be/fbZRvKMUYmU
http://youtu.be/AJHqRiSNm0Y

5 comments:

  1. LOVE the physics video!

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  2. Yeah, the Prowler rocked, and I really appreciate Dave and Lindsey shouting and encouraging us to push harder, especially when my mind is telling me I can't push any harder, then somehow my legs went into overdrive and overrode the mind.

    Next, that last blog workout: Reverse Tabata Squat, what the heck, I don't know what was harder, thinking about how to time it so I land at the bottom or sitting at the bottom during the 10 seconds, forget the Burpie Penalties, that was seemed like a rest. First, I must fess up, I cheated: it was so hard for me to hold that squat by the end of the 4th round I had to lean against the wall, my quads were screaming and burning. I felt debilitated.

    BT- Dubbs: Cindy rocked today!

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  3. The first time we did this high intensity running workout, the charge was to maintain 90-95% intensity over 30 seconds through 8 repetitions. Today, two weeks later, same intensity and repetitions but the duration has increased to 60 seconds. Is it just me, or is there is an alarming pattern developing here? If my math is correct, (for which there is no chance in hell so I make it up), by doubling the previous duration of intensity every two weeks, I should be able to defeat Carl Lewis in just under two-and-a-half months.

    Posted by Jolie

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  4. Suffering through the push ups and wall-sits. 15 mins seem soooo long!

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  5. Okay, I am going to try the barefoot thing...as soon as it is time for a new pair of shoes

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