Commandment #3 of the 2nd Ten Commandments

This is a continuation from earlier posts on the 2nd Ten Commandments that I got from Don Meyer.  The 3rd one is "Thou shall not cross bridges before you come to them; for no one yet has succeeded in accomplishing this." After yesterday's post on goal setting this seems like a contradictory statement.  I think however that goal setting and this "commandment" can go hand in hand.  If as you set about accomplishing your goals you focus on the task at hand - your next best action, you are more likely to accomplish that big goal.  Goals are made up of tiny little accomplishments that come together for the final result you are looking for.  It is important that along the way you focus on the immediate task and take care of that before worrying about the next "bridge".

Workout
Deadlift
3-3-3-3

For Time:
500 m Row
Then,
5 rounds for time
3 Ring Dips
6 Pullups
9 KB Swings (26/44)

Post time to comments.

Happy New Year! What are your goals this year?

The beginning of a new year always makes me think about setting goals. When I think about setting goals I can't help but think about Zig Ziglar the great motivational speaker.



In the above video Zig says that there is a simple formula to setting goals.
1) Write it down
2) Put a date on it
3) Identify the obstacles
4) Identify the people or groups that you need to work with to obtain the goal
5) Develop an action plan with time lines

So the question I have for you now is, What are your fitness goals for 2011?
Get a pull-up? muscle-up?
Improve Body Comp?
Improve your 5K time?

For those of you who work out with me, I would like to hear back from you as to what your short term and long term goals are for 2011!

Workout
Overhead Squat
3-3-3-3
Then,
Tabata DB Thrusters
Post DB weight, lowest scoring round/highest scoring round, and total reps

"No Fear"

 
"No Fear" was a popular saying when I was growing up.  In fact, it grew into its own brand.  They sold hats and shirts with the brand name "No Fear".  That slogan goes perfectly with commandment #2 from Don Meyer's "2nd Ten Commandments."  "Thou shall not be fearful; for most things which we fear never come to pass."

Workout
Push Press
5-5-5

Then,
10 min AMRAP
10 Lunges
15 Situps
20 Double Unders

The 2nd Ten Comandments - #1

I just finished reading "How Lucky You Can Be...The Story of Coach Don Meyer" by Buster Olney.  What a great book about a truly inspiring person.  As I read the book I was reminded of all of the handouts and notes that I have from listening to Don Meyer in coaches clinics over the last eleven years.  Then today I came across one of his handouts that I think applies to situations beyond basketball.  It is titled The 2nd Ten Commandments.  The first one is "Thou shall not worry; for worry is the most unproductive of all human activities."  After reading that one, I figure I might be one of the most unproductive people in society.  All kidding aside, how often do we spend an inordinate amount of time worrying about things which we have no control over?  If it is not something that we can control than it is important for us to dismiss it and focus on actions that we can control.  So, what is your next best action?

Workout
Power Snatch
3-3-3-3
Then,
5 rounds for time:
5 Toes to Bar
10 DB Snatch (5/5)
15 Push ups
Scale movements to your appropriate level.
Scaled version: 3 rounds

Schedule for Week

The schedule is slightly modified this week.  We will have morning class at 7:00 am and afternoon and evening classes at 4:00 and 6:00 pm (on Friday we will only have the morning session).  I have time for intro sessions this week, so if you know of someone who is interested in getting started have them get a hold of me.

Workout 
Front Squat
4-4-4-4

10,9,8,7,6,5,4,3,2,1 of each of the following
Power Cleans (95/65)
Lateral Barbell Hop

Scale weight appropriately.
Scaled version - 10,8,6,4,2

Sports in Our Schools vs Professional Sports...Part I

A number of years ago I attended a coaches clinic where I had the opportunity to hear coach Vern Gambetta speak.  Vern is an experienced Track and Field coach and a coach whom I consider an expert in the field of functional fitness.  Since attending that clinic I have purchased a couple of his books and read his blog on a regular basis.  A recent post of his titled "Focus on Solutions, Not Problems" really caught my attention.  The last couple of paragraphs of Vern's post echo my thoughts on this subject.  We live in a small community that is often behind the trends of Florida, California and other densely populated states so I believe we are entering into some of what Vern talks about changing.  Hopefully we will learn from other parts of the country that have commercialized youth sports and not go down that same road.  Anyone who has had the misfortune of hearing me go off on the purpose of athletics in our schools knows how strongly I feel about the role of athletics in education.  As soon as we apply the same values and standards to interscholastic athletics as we do professional or even Division I collegiate athletics we lose sight of the role of athletics in school.  Stay tuned for a future post on the role of athletics in our schools.

Workout

Today's workout is called the 12 days of Christmas.  You will have to come on in to see this one.

12-22-10

Schedule for Holiday Season - Please let me know when you would like me to schedule workouts next week.

Shoulder Press
3-3-3-3

7 Rounds for Time

15' Waiters Carry with DB (R)
5 Goblet Squats
15' Waiters Carry with DB (L)
10 DB Ground to Overhead (5 each hand)

Post Time and Weight of Dumbbell

I Train

Why do you train?  Alicia and I talked about why we train and why we ventured into starting a training facility as a business.  We came up with a few ideas and put them on a T-shirt.  There are many more reasons than we could put on the back of a shirt but here are a few..."to have fun", "to feel strong", "to be a part of a community", and "to be better at life."

Why do you train?  Post reasons in the comments section.

If you are interested in getting one of these let me know.  They are available for $20 each.

Workout
Power Clean
3-2-1-1-1

For Time
21-15-9
Sandbag "Clusters"(Squat Clean & Thruster)
Push ups

Our New Poster

Check out our new poster that Alicia made for me in her Heritage Maker's account.

If you would like to sign up for a free introductory workout, the next couple of weeks will work out well.  I will have quite a few openings in my schedule between Christmas and New Years.  If you are already attending workouts and you know someone who might be interested in trying us out, feel free to pass on this information.

Workout:
Back Squat
5-5-5

12 min AMRAP
15 KB/DB Swings
15 Pull ups

Scale the KB/DB to an appropriate weight
Scale Pull ups to your skill level

12-17-10

Today's Strength portion is going to be divided into 2 exercises.

Bench Press 3-2-1-1-1
Ring Rows (10)
Immediately after completing a set of Bench Press complete 10 ring rows.  Get as horizontal as possible on the ring rows.

Then...
20-15-10
Burpees
Ring Dips

Scaling options:  15-10-5
Scale the ring dips to bar dips or bench dips

12-15-10

Clean (aka Squat Clean)
3-3-3-3

LA Baseline Workout
500 m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

This workout is in your record book.  See how you compare to the last time you did it.

12-13-10

What should I eat?  The following links from Robb Wolf's website the Paleo Solution will give you a great start in changing your health for the better.

Quick Start Guide
Food Shopping List
Food Matrix


Overhead Squats
5-5-5

8 Min AMRAP
6 Push ups (Hand release at bottom)
10 Toes to Bar
14 Box Jumps (20/24)
18 KB Swings (26/44)

Scaled version
Modify Push ups to a bar or from knees
Knees to elbows or knee ups
Scale the weight on the KB to a lighter dumbbell

12-10-10

Push Jerk
3-3-3-3

For Time
500 m Row
10 DB Thruster (35/20)
50 Sit ups
8 DB  Thruster
40 Situps
6 DB Thruster
30 Sit ups
4 DB Thruster
20 Sit ups
2 DB Thruster
10 Sit ups

12-9-10

Deadlift
5-5-5

Three rounds for max reps
60 sec KB Swings (44/26)
30 sec Rest
60 sec Double Unders
30 sec Rest
60 sec Push-ups
30 sec Rest

12-8-10 Newest addition to the "Trinity" Family

Welcome Avery!  Weighing in at 6 lbs 8 oz she showed up in time for her sister's birthday.  Mom and baby are doing well and we can't wait to see Rachel back in the gym.  After today's strength portion of the workout we will do a short and sweet workout in Avery's honor.

Front Squat
3-3-3-3

"Avery"
For time:



4 rounds for time
  6 Dumbbell front squats 
  6 Handstand Pushups
  6 Box Jumps 
  6 Pull ups
  

12/3/10

Push Press
3-3-3-3

For time:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Box Jumps

12/2/10

Announcement:  We will be closed next Monday and Tuesday (December 6&7).

"Cleaning Day"
In 25 Minutes Clean as much weight as possible.

At the top of every minute, complete 2 power cleans.

Wait until the next minute to complete the next 2 power cleans.

Record the total weight lifted.

12/1/10

Power Snatch
3-2-1-1-1

4 rounds for time
15 Pushups
15 Lunges
15 Ground to Overhead with Dumbbell

Alternate starting leg with lunges each round
Alternate hand on Ground to overhead by rounds.  ex. 1&3 R hand, 2&4 L hand

11/30/10

Back Squat
3-3-3-3

For Time:

500 m Row followed by
3 rounds of:
  10 Toes to bar
  20 Air Squats

11/29/10

Shoulder Press

5-5-5

5 Rounds for time

5 DB Power Cleans
5 DB Front Squats
5 DB Thrusters

11/24/10 "Elizabeth"

21-15 -9
Cleans  (135/95)
Ring Dips

Scaling options:
Cleans (115/75)
Change dips to bar dips or bench dips

11/23/10 Our New Building!

Yesterday we held our first workouts in the new building.  As the cold weather sets in, having a warm building to workout in was much appreciated.  Here are a few pictures to show the transformation of our new gym.

11-22-10

Welcome to the New Facility.  Our gym is called Trinity Strength and Conditioning.  We still have some work to do, but we can get in and work out.  Here is the first workout in our new facility.  Have Fun!

Turkish Get Ups
15 per arm

Then...

10 Min AMRAP

5 Handstand Pushups
5 Pull-ups
10 KB Swing
10 Double Unders

Thursday 8-26-10

3 rounds for time

  400 m run
  21 KB Swings
  12 Pullups

Wednesday 8-25-10

Thruster
3-3-3-3



3 rounds for time

10 DB thrusters
10 Burpees

Monday 8-23-10

Push Jerk
5-5-5

3 rounds for time
  15 Push Press
  15 Squats
  15 Knees to Elbows

Friday 8-20-10

Deadlift
3-3-3-3

3 rounds for time

  10 Pullups
  10 KB Swings

Wednesday 8-18-10

Front Squat
5-5-5

Then...
21-15-9
Dumbbell Front Squats
Push-ups

Monday 8-16-10

Shoulder Press
3-3-3-3

Then...

3 rounds for time:

  400 m run
      6 Ring Dips
    12 Sandbag Lunges (40#/25#)

Post times and scaling to comments.

Saturday 8-14-10

Power Clean
5-5-5

Then...
Perform Burpee Box Jumps for the following work cycles

3:00 work
1:30 rest
2:00 work
1:30 rest
1:00 work

Keep track of total reps for each cycle.  Pick a box that you can jump to.

Post box height and total reps for each cycle as well as the total for the workout.

Friday 8-13-10

Back Squat
3-2-1-1-1

Then...
Death by Clean and Jerk
Begin by doing one clean and jerk the first minute.  Continue to add 1 rep each minute.  You can rest for the remaining part of the minute after your reps.  Continue until you can not complete the required reps within the minute.

Post rounds completed and weight used to comments.

Thursday 8-12-10

For 12 minutes...

At the top of every minute run 200 m.

For the rest of the minute complete as many rounds as possible of the following:
   5 Burpees
   5 Toes to Bar
  10 Dumbbell ground to overhead (5 each hand)

Continue at the point you left off each minute for a total number of rounds and reps.

Tuesday 8-10-10

Bench Press
5-5-5
Then...
10 min AMRAP
     5 Pull-ups
     10 Renegade Rows
     15 Squats

Post time and dumbbell weights to comments.

Monday 8-9-10

Power Snatch
3-3-3-3
Then...
3 rounds for time
  10 Sledgehammer strikes R handed
  5   Push Press (Heavy Dumbbell)
  10 Sledgehammer strikes L handed
  15 Box Jumps

Post time to comments.

Thursday 8-5-10

Thrusters
5-5-5
Then...
3 rounds for time:
20 Lunges with 2 Dumbbells
10 Sandbag cleans

Post weights and times to comments.

Wednesday 8-4-10

3 rounds for time:

20 Double Unders
20 Pull-ups
20 yd Overhead carry (waiter's carry) with 2 dumbbells

Post results to comments.

Workout 7-8-10

Bench Press
3-3-3-3

then...
10 min AMRAP
10 pullups
15 pushups
20 situps

Workout 7-5-2010

HAPPY BIRTHDAY DAD!

Deadlift

3-3-3-3
Then...

5 rounds for time:

15 Kettlebell swings (44/26)
10 Box Jumps  (24"/20")