"The more I talk to athletes, the more convinced I become that the method of training is relatively unimportant. There are many ways to the top, and the training method you choose is just the one that suits you best. No, the important thing is the attitude of the athlete, the desire to get to the top." - Herb Elliott

"Nothing will work unless you do." - John Wooden

The Novice Effect

Training:

I.

Joint Mobility

DROM 3x 15/10 of Step-ups/Groiners/Lunges

II.

Back Squat 5 x 5

III.

1/2 Michael:

3 rds. 400m sprint/25 Back Extensions/25 Situps

Coaches session: Fran Variant

AMRAP in 3 min./Rest 3min/3 cycles of:

5 Front Squat/5 Push Press/5 Pullups

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"You only ever grow as a human being if you're outside your comfort zone" -- Percy Cerutty

"Get comfortable with uncomfortable" -- OPT

Ten Best Foods You're (Not?)Eating:

1) Beets

2) Cabbage

3) Swiss Chard

4) Cinnamon

5) Pomegranate Juice

6) Plums

7) Pumpkin Seeds

8) Turmeric

9) Sardines

10)Pumpkin

11)Blueberries; bonus

Training:

I.

JM/DROM

3(30/10) Row, Back Ext., Situp, Plank, Groiners

II.

Overhead Squat 3 x 15

III.

Teams, one works at a time

100 Pullups

100 Burpees

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Fun With Math

"Not every difficult and dangerous thing is suitable for training, but only that which is conducive to success in achieving the object of our effort." --Epictetus

Training:

I.

Joint Mobility/DROM Drills

Agility Ladder

II.

"Death by 10m" --program design by BMack

Sprint 10m in minute 1, 20m/min. 2, etc.. adding 10m each minute until you can't beat the start of the next minute. It was amazing how quickly the mood changed from "Is this it?" to "OMG this sucks!"

III.

"That new mainpage WOD":

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round. In any case, stay moving for at least 12 minutes.

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20/10 Are you in?

"I got heart, atomic style, I make it look easy..." -- Thunder Kiss '65

2010, Year of the Tabata(aren't they all;) The crew has hit the new year running, literally. Congrats on all those 400m run PR's this weekend! About 40% of our 400m route is on an incline and it was windy so those efforts were double-tuff.

Although we were already working hard, yearly resolutions were still made concerning a renewed commitment to nutrition. Results are already happening with several of the crew reporting as much as a 4lbs. weight loss since o1/01. What does the rest of the year hold? You ain't seen nothin' yet...

Training:

I.

Joint Mobility/DROM

(30/30)3 --30 seconds of work/30 seconds rest or alt. movement x 3 rounds:

A1) Row

A2) 8 pt. shoulder sequence + step-ups

A3) Groiners + Back Extensions

A4) Overhead Lunges + Situps

II.

Back Squat 5 x 5

III.

5 Rounds for time:

9 Box Jumps

9 Push Press

9 Pullups

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