Warm up:
Shoulder Stretches
Dead lifts
Front squats
Thrusters
Core Lift: Strict Press 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: AMRAP in 15 Min.
Push Ups with feet elevated on tire or box x 5
Pull Ups x 5
RidgeWOD:
Bench Press: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
***REST 5 - 8 Minutes***
WOD for Time: Coe (Hero WOD)
10 Rounds for Time:
10x 95# Thrusters
10x Ring Push Ups
Tuesday, August 31, 2010
The Total Athlete
What is The Total Athlete?
What is an “athlete”? Many things may come to mind but a true athlete is one who can exhibit the culmination of physical, mental and emotional mastery in their chosen arena. The level of mastery of any one aspect dictates the display of overall excellence. I.e. you’re only as strong as your weakest link.
Thoroughbred Youth Athletics and Human Performance Mentors™ are joining forces to offer one of a kind training in The Total Athlete system! This effective and compelling program offers entry into our community of both everyday and professional-level athletes alike. Through the Crossfit training concepts and lifestyle you will master your physical performance capabilities. Through HPMprogramming and coaching you will learn to become aware of and control your mental and emotional aptitudes. Learn the same skills that help the pros gain and keep their mental, physical and emotional edge! Total Athletes are winners on and off the fields; winners in the game of life!
How do I Become a Total Athlete?
Or
How do I Help my Child Become a Total Athlete?
Click the link below to learn more:
Monday, August 30, 2010
Tues. 8-31-2010 WOD
Warm Up:
Shoulder stretches
Figure fours 4 times
Lateral shuffles 4 times (L & R)
Back pedal 4 times
Hip leg calf stretches
WOD:
(3 x’s left & right) Ladder – Lateral hops to burpees (Do a lateral hop over 2 boxes then do a burpee. Keep repeating to the end of the ladder. Then repeat on the opposite side.)
Small Hurdles- Forward Hops over hurdles (repeat 6 x’s)
Big Hurdles- Over/Under Carries (Carry a weight over the smaller hurdles and then under the higher hurdles) Repeat 6 x’s (L & R)
GHD Sit Ups- 4 x 10 weighted
RidgeWOD:
30 Minute AMRAP:
5x 105# Curtis P
5x 35# DB Manmakers
10x Pull Ups
Curtis P = hanging squat clean, lunge each leg, then push press.
Manmaker = plank position, dumbbell row each arm, feet come up, squat clean thruster, and lunge with each leg once weights are overhead.
Sunday, August 29, 2010
Mon. 8-30-2010 WOD
Warm Up:
Shoulder Stretches
Push Ups
Band Pulls
Thrusters
Core Lift: front squats 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: AMRAP in 15 min.
10 Lunges each leg
Run to 41 & back
10 Squat Jumps
RidgeWOD:
Back Squat: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
***REST 5 - 8 Minutes***
WOD for time: Freddy's Revenge (Almost)
5 Rounds of...
5x 135# Shoulder (behind the head) to Overhead
10x Burpees
Shoulder Stretches
Push Ups
Band Pulls
Thrusters
Core Lift: front squats 1 RM Test
5x50%, 5x60%, 3x65%, 3x70%, 2x80%, 1x90% 1x95%
(Find 1 RM in 3 Attempts)
WOD: AMRAP in 15 min.
10 Lunges each leg
Run to 41 & back
10 Squat Jumps
RidgeWOD:
Back Squat: 5 x 50%, 5 x 60%, 5 x 75%, 3 x 80%, 3 x 3 x 90%
***REST 5 - 8 Minutes***
WOD for time: Freddy's Revenge (Almost)
5 Rounds of...
5x 135# Shoulder (behind the head) to Overhead
10x Burpees
Friday, August 27, 2010
Sat. 8-28-2010 Boot Camp
MetCon Gone BAD/Mad?
(Complete 3 rounds for time….)
90 Double Unders
75 Meter Row
60 Squat Jumps
Run to end of Drive and Back
45 Push ups
30 Bench Dips
Run to end of Drive and Back
15 Broad Jump Burpees
(Complete 3 rounds for time….)
90 Double Unders
75 Meter Row
60 Squat Jumps
Run to end of Drive and Back
45 Push ups
30 Bench Dips
Run to end of Drive and Back
15 Broad Jump Burpees
Lose 30 lbs. in 9 Weeks
Before and after photos of Darian. He started his diet one day after school let out and 9 weeks later this is the end result.
Before (192lbs.)
After photos (164 lbs.)
For those of you interested in weight loss here is what my son and I have been eating. This is not a diet for everyone to follow nor am I prescribing this to anyone person to follow. I am only letting the public see how we eat and what is working for us. This is only a sample of what we eat and it changes occassionally as we get bored with it.
Best advice is to eat whole organic foods. Meats, fruits, veggies, nuts and seeds. Very simple to do. No junk food, processed foods, sodas, juices, packaged or boxed foods. If man had to make or manufacture it you shouldn't be eating it. Plain and Simple!!
Here is what my son and I are doing:
Breakfast:
3 Hard Boiled Eggs
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries
Mid-Morning:
4 Slices Deli Turkey
2 Slices Deli Cheese
1 Cup Mixed Veggies
Lunch:
4-6 oz. Chicken Breast or Steak
2 Cups Cooked Spinach
Mid-Day:
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries
6 Almonds
Dinner:
Same as lunch
Late Snack:
1 Cup Organic Greek Plain Yogurt
6 Almonds
(or)
Protein Pudding (ONLY 1-Serving Per Night)
1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants
Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.
Portion into 1 cup serving dishes and chill.
Before (192lbs.)
After photos (164 lbs.)
For those of you interested in weight loss here is what my son and I have been eating. This is not a diet for everyone to follow nor am I prescribing this to anyone person to follow. I am only letting the public see how we eat and what is working for us. This is only a sample of what we eat and it changes occassionally as we get bored with it.
Best advice is to eat whole organic foods. Meats, fruits, veggies, nuts and seeds. Very simple to do. No junk food, processed foods, sodas, juices, packaged or boxed foods. If man had to make or manufacture it you shouldn't be eating it. Plain and Simple!!
Here is what my son and I are doing:
Breakfast:
3 Hard Boiled Eggs
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries
Mid-Morning:
4 Slices Deli Turkey
2 Slices Deli Cheese
1 Cup Mixed Veggies
Lunch:
4-6 oz. Chicken Breast or Steak
2 Cups Cooked Spinach
Mid-Day:
1 Cup Organic Greek Yogurt (Plain)
1/4 Cup Blueberries
6 Almonds
Dinner:
Same as lunch
Late Snack:
1 Cup Organic Greek Plain Yogurt
6 Almonds
(or)
Protein Pudding (ONLY 1-Serving Per Night)
1/2 gallon Organic Whole Milk
6 boxes Fat Free/Sugar Free Jello Pudding Mix
Mix ingrediants
Then add:
4 servings of protein (Beef Protein from http://www.trueprotein.com/)
add more milk as needed to blend smooth.
Portion into 1 cup serving dishes and chill.
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