Changes Around Here!

Added JB as a contributor. He has been leading the workout group for nearly 2 years. Our workouts have been increasingly complex and so I've been finding myself asking him more frequently to foward them so I could post them. That was getting cumbersome for both of us. Hence the change. However, JB's day job is as a collegiate Cross Country and Track and Field coach. So, I imagine that as he has time he may well use the space to articulate some observations on exercise, his own, and his atheletes. I'm not sure how that will change the format -- I kinda look forward to the improvisation of it. I plan on using the space in much the same way, but, with some heavy shit going down in my life I've been less motivated to ruminate on exercise. I find that I like Chip Conrad's (at BodyTribe) ruminations on exercise. I'm not as WooWoo, or as liberal minded as he is, nor am I as conservative, and URAHH as Glassman and CrossFit. So reading between them is a nice tension. Hopefully, JB and I can play off each other with a similar dynamic.

10/8/2009, Field Day

Accel Warm up: 6 up to 100y up to 100%

Mobility:
Knee machine w/hop
Lunge and lean
Heel up RDL
Bow and reach
Inchworm
3 way hip lunge
Elbow to instep open up to Quad stretch
High knee to heel to butt
Kick walk

4 x 25y broad jump/25y jog, 200 yards

50yards x
5 Squat jumps
10y Bear crawl
Ascending push ups 1, 2, 3, 4, 5, start on the goal line and work out to the 50

Various distance sprints, to and from various plank positions x 100y

3ea x 5, alternating rights and lefts every round
Right arm single DB Push press
Right arm overhead lunge walk
Right arm bent row
Left arm unilateral push up
Left arm DB high pull

3 Exercise pyramid 1-5-1
Push up
Inchworm
Lunge walk

Nearly forgot the full field push up suicide!

Goal line - 2 push ups, add 2 every time
25y - 4 push ups
50y - 6 push ups
opposite 25y - 8 push ups
opposite goal line - 10 push ups

Partner crazy farmers walk
100y x
alternating partners
20y backward farmers walk
10y sprint forward
10 push ups

100y x
alternating partners
20yfarmers walk
10y backpedal
10 push ups

Pretty close to the way it went down anyway
jb

October 6, 2009

Yoga.

October 5, 2009

Warm Up
Skips w/Arms

Straight Leg Push

Bent Leg Push

Skip, skip lunge

Carioca

Forward Shuffle

Backward Shuffle

Side Shuffle 2 & 2

High Knee Carioca

Hips in

Hips out

Backward Push

Backward Run

Mobility:

Walking Leg Extension

Double Twist Lunge

High Knee Walk

Knee Out Walk

SLDL Walk

Inchworm

Knee Machine

Lunge to Quad

Heel to Butt

Kick Walk

Work

3 x

3 way stop n' go 1 x 10&20

2 way sport squat 30s

1 DB snatch 5ea

WTD lunge and twist 30s

1 Group

180's & 360's

3 x

Lat BRJ & Stick w/ jog 6 jumps

Lawn Mower 5ea

Overhead Lunge walk 6ea

Forward/Backward Suicide 1 x 5, 10, 15, 20

Bonus

Dumbbell overhead, walk backwards, 20 yards, run to goal line and back to dumbbell, repeat to opposite goal line, alternate sides

Dumbbell overhead, walk foward 20 yards, do 10 push ups, repeat to goal line, alternate sides

Long Weekend

Canoeing and Camping

16 miles over 3 days. Fall colors were amazing. Weather was variable.

October 1, 2009

Warm Up

Skip
Skip w/twist
Skip self love
Side Shuffle (High Low, Arm swings)
Forward shuffle
Backward Shuffle
Butt Kick
3 step butt kick
Puddle Hops
Carioca
HK Carioca
Backward run
Crazy Legs
Backward Crazy legs
Hips in
Hips Out

Mobility
backward to forward
Forward to backward
360s
Knee Hug w/Hip
Knee Machine
Reverse Lunge and lean
Knee out
Knee Up RDL
Bow and reach
Inchworm
High Knee Heel to butt

Work Out
4-6 x 20s/40s
Squat Jump 20s
Clock Lunge 60s active rest

4-6 x 20s
Broad Jump n' Stick 60s active rest
Split Jump 60s active rest

3 x 20s
Single Leg Hip Raise --
Squat Jump ->Speed Squat-->Squat and Hold
Burpees 40-60s