Phase 3

We are beginning the next phase of training. Before I go any further, this is a phase of training that is both highly effective and must be done properly. If you have been following along with the workouts since the beginning of the year, you will be at a much greater risk of injury and your results may not be at the maximum level possible. This sounds a lot scarier than it actually is. First off, in this phase your warm up is absolutely key and will be longer than any of the other phases.Stretching is not optional here or you will hurt yourself. Secondly, there will generally be less exercises and less repetitions to complete so your time in the gym (or wherever you work out) will be cut down. Thirdly, your rest between sets will be a little bit longer because your heart rate will be much higher than it has been up to this point. The tempo for this phase will be a 1-1-1 with core activation and proper form being necessary for every rep of every set. This phase is all about training movements rather than isolating individual muscles, and getting the maximum performance out of each of these movements. Without further adieu!

10 min warm up
Stretch
4x 8 squat jumps with tuck
4x 8 burpee push ups
4x 8 box jumps
2 x25 reg crunches
10 jackknifes
10 min cool down
Stretch

Enjoy!

J

Blah

5 min warm up
Stretch
45 min consistent paced cardio
3x 10 straight arm twists
2x 25 bicycle crunches
2x 25 negative crunches
2x 25 frog kicks
5 min cool down
Stretch


Last night I was running the door of a bar just outside a concert venue. Kid Rock was in town and hell was about to ensue. This was a bizarre mix of a crowd, one that would surely be far too drunk to remember the show itself. We were out of Bush Light before the concert began. This was a crowd that wanted to prove how high class they could be by tearing through disgusting beer as fast as possible. Inevitably, the mixture of alcohol and testosterone driven rap rock with trailer park country pain ended as any good Kid Rock show should. In a fight! Once the fists were thrown and the guilty taken to jail, I took out the trash and reflected on the night. It's amazing what you can learn out of these experiences if you take the time to think about them (which I don't recommend). I learned that by many peoples standards, breast implants are more important than dental hygiene and that some things never die, like true love and the the mullet (we can only hope the latter will pass soon). Have a great Saturday and make some progress in your own lives, specifically your physical health. If you don't, you may end up at a Kid Rock show!

Enjoy!

J

P.S. I wonder what would have happened if they had mistakenly booked Chris Rock and not told anyone. I'm just saying.

Persistence

5 min warm up
Stretch
3x 8 push ups
3x 10 single arm chest presses
3x 8 lateral raises
3x 10 overhead presses
3x 8 single arm rows
3x10 back flys
3x8 single leg squats
3x 10 lunges (each leg)
2x plank to failure
5 min cool down
Stretch

Tempo is 2-0-2, 30 sec. rest between sets

"My greatest point is my persistence. I never give up in a match. However down I am, I fight until the last ball. My list of matches shows that I have turned a great many so-called irretrievable defeats into victories." This was the statement of Bjorn Borg, tennis legend. Benjamin Franklin put it another way saying "Energy and persistence conquer all things." Pretty fancy quotes huh? For the record, I hope to God they are true because I sure as hell believe them. Again and again the matter of persistence comes up when it discussing any type of success, specifically in athletics. For instance, there is the fact that Micheal Jordan was cut from his high school basketball team. He attributes his later success to his persistent effort to improve no matter the opinion of anyone else. I feel that there is something to be said for taking steps in the right direction each day, steps toward constantly improving. Let's take some good positive steps today! Alright, that may be a little too Dr. Phil for my liking. Why don't we just go out and keep kicking ass!


Enjoy!

J

P.S. New videos posted on Facebook page. Thanks again Kelly!

More Than A Feeling

5 min warm up
Stretch
45 min consistent paced cardio
3x 10 straight arm twists
2x 25 straight leg crunches
2x 25 ball crunches
4x 15 sec. single leg plank
5 min cool down
Stretch

Cardio days may not be the most fun workouts but they are absolutely necessary. This is where we are building the muscles that are key in both roller derby and life, specifically the heart and diaphragm. In case you didn't know, these are important. I just saying. By placing your body under an elevated physical stress level, your heart is forced to maintain it's strength and actually get stronger. This is a good thing for sure. It means that you will perform better in competition, manage your emotions (pre-game butterfly's) better, and thrive in the rest of your life, though I'm sure you are already awesome! Below is my playlist for today. It is absolutely ridiculous but it lets me get lost while I crank out the milage! Have a Great day!



J


Ghetto Symphony- Snoop Dogg and No Limit
I'm In A Hurry- Alabama
Like A Prayer- Madonna
I Just Died In Your Arms Tonight- Jay-Z
The Quiet Screaming- The Legion of Doom
Stare At The Sun- Thrice
The World At Large- Modest Mouse
Hands Down Gandhi- The Legion Of Doom
Wagon Wheel- Old Crow Medicine Show
War All The Time- Thursday
Distraction #74- The Avett Brothers
Me Against The World- 2pac
No Love- Eminem feat Lil Wayne
Body Snatchers- Radiohead
Happy V-Day- Reggie and the Full Effect

Might As Well Jump

5 min warm up
Stretch
3x 8 push ups
3x 10 single arm chest presses
3x 8 lateral raises
3x 10 overhead presses
3x 8 single arm rows
3x10 back flys
3x8 single leg squats
3x 10 lunges (each leg)
2x plank to failure
5 min cool down
Stretch

Tempo is 2-0-2, 30 sec. rest between sets

Fear! That word alone paints a picture. This is a word, a thing if you will, that we all are exposed to everyday whether we want to admit it or not (and I'd rather not). There is a difference, I believe, between experiencing fear and being afraid. This is not just an argument of semantics. Churchill, in a speech he gave to students at his alma mater, said"Do not let us speak of darker days; let us speak rather of sterner days. These are not dark days: these are great days - the greatest days our country has ever lived." I think Churchill was right on in his assessment in this statement. Recently I have been finding difficulty in staying focused on the things that I need to be doing to progress to the next level. For me this is a combination of many things, but one prevailing theme seems to be the fear of leaving my comfort zone. I use the term "comfort" loosely, many days seem to be much more misery than comfort. Let me give you an example. I hate running. I have a body that was perfectly built to run mid to long distance though. Running also helps clear my head, improve my fitness and keeps me more disciplined in other areas of life. The problem is trying to take the first step. I have had some injuries and running is uncomfortable, specifically trying to break my body back in.

That is the thing about fear. It always gives you the illusion of something being a lot worse than it actually is. When fear hits us, as humans we go straight to a fight or flight mentality. Rather than fight or flight, I prefer to think of this as a jump or run reaction. If we are actually going to overcome our fears and achieve our goals, no matter what they may be, We have to be willing to jump into the deep end and do our best. Our only other option is to run and I already know I hate running. In the words of Van Halen, "Might as well jump!" I'm just saying.

Enjoy,

J

Running Up That Hill

5 min warm up
Stretch
3 mile light jog
4x 25 meter hill sprints
2x 50 meter hill sprints
1x 100 meter hill sprint
2x 25 old school sit ups
2x 25 jackknifes
5 min cool down
Stretch

I hate running as much as the next and the temperature has dropped from 60 to 20 overnight. I'm going outside anyway. I wish we could stay inside. We can't. We have to move forward, progressing to the top of our potential. Anything short of this will be just another excuse. Excuses are easy to fall into and will eventually imprison us in mediocrity. Their is always pain involved, my knees are aching just thinking about this workout. Here is the encouraging part. This is not the hardest we are going to work. There will be more difficult days. Today is just another notch in the bedpost, punching the clock toward greatness. Why so direct today. The answer is simple. I have realized that I am not pursuing my day at the level of achievement that I desire. This is, I believe, a direct correlation to the fact that I have become a little lazy when it comes my daily habits. I do not wish to take this out on you as readers, I have always tried my best not let emotions affect working out unless for the positive results. This is simply what I would expect a coach to say to me if he saw the level that I was playing at. This is what I would want a captain or a leader to say to me, to be honest and direct and give me the beginnings of some tangible solutions. This is the beginning of a lot of very good tangible solutions and because our work is physical, we will be able to feel it immediately and see it shortly there after. That said, let's get to work.

J

Ouch

5 min warm up
Stretch
3x 8 push ups
3x 10 single arm chest presses
3x 8 lateral raises
3x 10 overhead presses
3x 8 single arm rows
3x10 back flys
3x8 single leg squats
3x 10 lunges (each leg)
2x plank to failure
5 min cool down
Stretch

Tempo is 2-0-2, 30 sec. rest between sets, lifts won't change much this week as we get ready to move to the next phase of training.

To the women of KCRW that I missed yesterday morning, I am sorry. I had an emergency take place and was unable to get ahold of someone. I hate having things like this go on, not because it makes people mad so much as disappoints. Anger is something I can deal with easily. Disappointment on the other hand is a bastard. I remember being a kid and having my parents tell me how disappointed they were rather than how angry they were when I had done something wrong. It is the whole idea of defaulting on a commitment. As athletes, we have committed to our sport, our team, and ourselves to do the absolute best we can. I remember losses that didn't sting because we all had played our best. I also remember wins that were disgusting to live through because we as a team had sacrificed our commitment to each other and to excellence. The only advice I can offer here is that you try your best not to break commitments that you make to yourself or your teammates. Apologizing is never fun for the record and neither is the guilt when it is rightfully yours.

Enjoy!

J

It's The Weekend

5 min warm up
Stretch
10 min Jump rope intervals (2 min. jumping, 30 sec. rest)
30 speed skaters
3x 10 squatthrusts (burpees)
4x 100 meter sprints
4x 200 meter sprints
4x 10 leg lifts
2x 25 neg. crunches
5 min cool down
Stretch

With another long week on the books, it's time to relax a little bit. Of course by relax I mean just work hard in a different way and then find whatever ridiculousness you possibly can. In all seriousness, sometimes you need to take a second to breathe in order to keep your sanity. For me this can mean just about anything. One thing that jumps to mind for me is golfing. This seems funny even as I type it. I took up the game last year and have been kind of hooked ever since. Before I get thrown into the kook column, let me explain. I have never been one to dress funny and drive a little cart around to hang out with my buddies while talking about whatever it is that your supposed to talk about. I am a little repulsed by the idea of a country club lifestyle in general but I have to say, it is great for a laugh. This is why I do love golf. It is a game/ sport that I can be absolutely awful at, which I am, and not give a damn. I can hit something as hard as I can and then go chase it and hit it again. If I ever have a ball that goes where I aim, I can just enjoy it without the pressure of having to follow it up with another stunning shot. This doesn't even touch on the people you see while out on the course. There are guys out there who take this thing very seriously. I remember watching a guy throw each and every club he owned into the lake after a shot That would have rivaled my best ever. He literally walked right off the course cursing up a storm and left his cart where it sat. Once I got off the ground from laughing so hard it hurt, I stole the cart and attempted to jump a sand trap. The thoughts that went through my head as it rolled onto it's side was that whoever designed these vehicles should have spent a little more time thinking about off-roading and a little less time polishing the tassels on his shoes. Maybe this isn't your thing but I strongly recommend you find some sort of release or outlet that let's you just do whatever you want. Maybe this is why derby is as great as it is. Keep up the good work!


J

I'm not sure what to call this but I can't leave it blank

5 min warm up
Stretch
3x 15 single arm chest presses (preferably on a ball)
3x 15 overhead presses
3x 15 single leg squats
3x 15 speed skaters (each side)
3x 15 bent row
100 crunches any way you like
5 min cool down
Stretch

The warm temperatures have begun to thaw my brain and bring me back into life. I'm glad it has because I was beginning to wonder. The toughest part is getting stuck in your own head when it's cold. I can only speak for myself but in my own head is a dangerous place to live. I am suggesting we get outside and enjoy the weather a little, dreaming of summer that can't come soon enough.

Enjoy!

J

P.S. Stumbled upon the Grammy clip of Mumford & Sons and the Avett Brothers performing with Dylan. Amazing. I believe my new favorite song lyric is "When nothing is owed, deserved, or expected, when your life doesn't change by the man who's elected."

There's No I In Team

5 min warm up
Stretch
20 min interval training(3 min jog, 2 moderate run)
4x 30 sec. planks
4x 3o sec. V sits
2x 25 neg. crunches
15 min cool down
Stretch

I just finished a book that talked about stories and it has me with a few thoughts. First of all, it was strange to read a book that dealt with the subject matter of a story. It was kind of like watching Seinfeld, a show about trying to make a show. Secondly, it pointed out some of the things that make good stories and what separates them from being great stories. The things that make an epic story are different from any other kind of story in that they involve what seem to be insurmountable odds as well as a person or a group of people that are attempting to achieve something that benefits more than just themselves. There is sacrifice to be made and a reward for all humanity in the end. To me, this is the essence of what every team should be made up of. Maybe it's a stretch to think that there could be epic type outcomes from something as simple as a sport but then again maybe not. If we look outside of the sport itself, focusing on what it means to all those in contact with it, we may be surprised. Consider the Olympics for a moment. These games were used to settle conflict at times rather than to go to war. They also brought times of peace, if only temporarily, where countries would call a truce in order to complete these competitions. As an athlete, you may consider what you are really playing for. In baseball, Jackie Robinson was more than just the Brooklyn Dodgers first baseman. He was an instrumental player in the desegregation of both Major League Baseball an the United States. To have the courage to take the field amidst the booing crowds and racism from his teammates and still work hard to help them win blows my mind. What about Roller Derby? While there may not be a truce called to any war so that a bout can take place, I still believe that some things can be just as important. I look at it as an opportunity for women to do something for themselves and not be told that they are not good enough or interesting enough to watch by the good old boys club. I see it as an opportunity to show common love to something that brings athletes together no matter what their race, color, creed,political views, religion, or sexual preference. I believe that this extends to the fans as well, giving anyone a place to feel accepted for being different from each other but united by a love of the game and the women that play it. Keep this in mind the next time that you are offended by another player(or the ref though they may deserve it) and want nothing more than to kill them. Enjoy the opportunity you have to be a part of a team that is standing for more than the final score at the next bout. I guess I could be totally off here but I'm just saying!

Enjoy!

J

Wave Of Mutilation

5 min warm up
Stretch
3x 12 single arm chest press
3x 12 bent flys
3x 12 lateral raises
3x 25 meter lunges
2x 25 oblique crunches
2x 25 bicycle crunches
5 min cool down
Stretch

2-0-2 tempo, 30 sec. rest between each set.

Lets just go with a playlist
Wave of Mutilation- The Pixies
A Praise Chorus- Jimmy Eat World
My Body- Young the Giant
Your Gonna Go Far Kid- The Offspring
Regret- New Order
In Between Days- The Cure
Your Eyes- Peter Gabriel
Head On- Jesus and Mary Chain
Jolene- Ray LaMontagne

I am in kind of a John Hughes mood if that explains anything. Have a Great Day!

J

Instincts

5 min warm up
Stretch
20 min interval training( 3 min light jog, 2 min moderate run)
4x 30 sec. planks
2x 25 V-sit twists
2x 25 jackknifes
5 min cool down
Stretch

Enjoy!

The new format is a little different but probably going to benefit more people with their workouts. As for the blog itself, I have a lot of thoughts running through my mind and would prefer not to hold you hostage with them. One thought is that maybe we don't trust our gut enough as human beings. We see it in derby all of the time. The best blockers are the ones who know where everyone is on the track before they get there. The best jammers are the ones who never break their stride because they are able to instinctively see the pack develop gaps before they take place and skate through them. When asked what made him the great one,Wayne Gretzky said “I skate to where the puck is going to be, not where it has been.” Personally I believe that this is a case of what creates success on the track applying to the rest of life as well. Most of our days are similar to a chaotic pack. Traffic might try to knock us to the stands, bosses may blindside you hard enough to drop a filling, and occasionally we all may receive (or deliver) a low blow or an unclean hit when it comes to the other relationships in our life. I am proposing that if we trust our instincts, and those on our side, that we will be better on and off the track. I'm just saying!

J

Laugh It Off

I missed yesterday completely, mostly due to a sleep deprived fog, and I have to say I don't give a damn. Saturday morning I had a chance to work out with some roller girls; cross training them with some boxing. You would be amazed what you can learn about someone as they are throwing punches at you. All in all it was a great time for me and a good workout for them. Over the next few days I will be changing the format up a little bit, posting the workouts first and ranting afterword. God only knows what will come out of my head so I figure I will give you the things that I can guarantee will help you first. I understand that this is all disjointed rambling right now but in the end it may mean something. I will leave you with one of my favorite quotes from KCRW's Annie Maul who stated she was "Dedicated to sucking the marrow out of life and enjoying it!"(this may not be an exact quote but I have heard her say it multiple times). Get to work!

5 min warm up
Stretch
3x 12 alternating overhead presses
3x 12 single arm chest presses
3x 12 inverted rows
3x 12 single leg squats
4x 10 floor bridges
2x 25 bicycle crunches
5 min cool down
Stretch

2-0-2 is the tempo, 30 sec rest between sets, this is a nasty workout if you do it properly. more variety to come!

Enjoy!

J

Just The Facts

5 min. warm up
Stretch
3x 15 wide grip push ups
3x 15 overhead presses
3x 15 inverted rows
3x 15 tuck jumps
5 min cool down
Stretch

I Don't Know

I could attempt to come up with something clever or witty, or possibly launch into another semi-meaningless diatribe, but to what end? Today I will just tell you the truth. I have no idea what to write and frankly I am having trouble getting excited about a cardio day. We all have days like this and I'm claiming this one. Let's get this day done and move on with the weekend. Here is the workout!

5 min. warm up
Stretch
10 min light jog
20 squat thrusts
10 min moderate jog
20 speed skaters
10 min jog
30 sec. mountain climbers
4x 30 sec plank
2x 25 reg. crunches
2x 25 bicycle crunches
5 min. cool down
Stretch

Enjoy!

J

Cold As Ice

Today I am not just bitching about the weather(though I am still not excited about it). What is it about some players that allows them to rise to any challenge at any time? Competition typically brings out the best in all of us but some seem to rise to a challenge even more, changing the climate of a game when it is needed more. I don't typically call out names but in this case I have to highlight Bruz-her as being one of the strongest competitors I have ever seen. In a game last summer I watched as she took the floor late in the second half and, with the help of a strong team, turned the tide for a come from behind victory in the closing seconds of the game. I mention this because so much of any athleticism comes down to a clutch mentality when it counts. Bruz is just one example of many women in the sport that are absolute game changers, and from a fans perspective, a pleasure to watch. While I can't boil down the intangible qualities that help some people rise to this kind of ice in their veins when the heat is on, I can say that most of these people are the best prepared. Whether it is giving their best in practice, learning how their team works and complimenting them, conditioning themselves off skates, or watching game film, clutch players are almost always the hardest working before and after the game so they can rise above any situation in a game. Here is a workout that will help you prepare!

5 min warm up
Stretch
3x 15 single arm chest press
3x 15 inverted rows
3x 15 front raises
3x 15 lateral raises
3x 15 single leg squat
2x 25 meters lateral lunges(don't cross your legs)
2x 10 jackknifes
2x 25 negative crunches
5 min cool down
Stretch

Notes:n 2-0-2 tempo, no more than 30 sec. rest between sets.

Enjoy!

J

Core Issues

Core activation is still a hot buzz word on the lips of many a pitchman on infomercials. Some of the products are great, some are worthless, but all of them essentially miss explaining the root of what this means for you. Core activation, at it's simplest, is the forcing of the muscles in the center of the body (deep skeletal muscle, midsection/trunk) to do their proper job. Sounds a little silly when put in those terms but the reality is that these muscles are typically lazy and defer to another muscle group to do their work. Before you go lecturing your core about it's lackadaisical attitude toward doing it's job, keep in mind that this is mostly your own fault. In the modern world we live and work in, we offer our core little more than mixed signals and half opportunities to carry out it's purpose. Most workplaces are either 99% sitting still(office jobs,driving) letting the core relax and you posture go to hell or they are 99% standing jobs(factory work , service industry) which again keeps these muscles in bad form and allows them to not do their job to it's potential. Just to be clear I am not saying you can't sit down or that you shouldn't stand up but rather mix them up a bit. Doing anything over and over again is not only monotonous, it's not really good for you. The great news is that there is a way to get your core activated without breaking up your routine. It starts with an awareness of your posture . Sitting up straight, keeping your shoulders back and your chin tucked a little will start your core to work. All we need to do from there is to squeeze your abs tight like you are trying to make your navel touch your spine. This is different from trying to suck your gut in like you are trying to get your favorite jeans on that are o size too small.You will feel the ab muscles tighten and still be able to breathe. This alone will take your game to the next level no matter where you're at. Try it out and go get your workout done.

5 min. warm up
Stretch
10 min light jog
20 squat thrusts
10 min moderate jog
20 speed skaters
10 min jog
25 jackknifes
5 min cool down
Stretch

Enjoy!

J

Phase 2

We are going to change up the focus of the workouts just a little bit. It is time to start progressing the muscles to a little more strength and endurance while maintaining stability and balance. The biggest things that will change here besides some of the exercises is the tempo and rest between sets. The new tempo will be at 2-0-2 and the max rest between sets is 15 to thirty seconds. One of the other benefits to this is that the workouts as a whole won't take as long to complete. Without further adieu, here is the workout!

5 min. warm up
Stretch
3x 10 wide grip push ups
3x 10 alternating over head presses
3x 10 back flys
3x 10 jump squats
2x 25 meters lateral lunges (each leg)
4x 45 sec. planks
2x 25 oblique crunches(each side)
5 min cool down
Stretch

Enjoy!

J

The Day After

Last night was another war on the track and an absolute joy to watch. all teams came out to play and play hard so I would consider it a success no matter the score. This morning many of you have awoken to find yourselves in a lot of pain. Whether from the hard hits that have left you battered or the after party that has left you hungover, today may suck a little bit in the discomfort department. A few tips to help you through the pain: 1. Rehydrate-gatorade or pedialyte will add some electrolytes and plenty of water will help your body process the abuse, 2. Recuperate- stretching, massage, epsom salt baths, ice for bruises and inflammation, heat for sore and tired muscles, and rest will help you go the distance toward getting back to 100%, 3. Reactivate- sitting around and doing nothing may be what you want to do but it is not what is best. Move around and get your heart rate up a little. This will elevate blood flow through the muscles and help them heal at a much quicker rate. 15-20 min of constant movement will help you recover. Trust me on this one and get a good stretch and some cardio. Your body will thank you. Other than that, have a great day and we will be back to work tomorrow!

So Your About To Play A Game

All of the practice is about to come in real handy because today is game day. Here are a few tips to be at your peak when the first whistle blows.These are just going to flow as they come into my head so sorry for any confusion in advance. Start the day with breakfast. This is not a cliche about it being good brain food (though it may be) but rather a good way to get your metabolism going early. My personal favorite for game days was blueberry pancakes. Secondly, get to the venue early enough to get used to what it is like. The more familiar you can be with your environment the better you will handle all of the stresses of competition. You will want to get a good warm up and stretching session in before the game starts, but I will warn you that warming up too early or too intensely is not ideal either. Warm up should be about 30 min. or less from the first whistle. Hydrate early in the day. By the time you get thirsty in a game, you are way too late. Remember that you are amazing at this and probably in general. Everyone is a little nervous at game time, it's what you do with the nerves that matters. Now go out and Have fun!!!


Best of luck to all,

J

The Day Before

This is the day before the first game in Kansas City so I am going to make a few recommendations on how to best prepare. If this is not the day before a game for you the workout will still apply not to mention that it will be good to have for future reference. Lets get a few things out of the way before we go any further. First off, the idea that you should not workout the day before, and in some cases the day of the game, is ridiculous. There is not an athletic organization that I am aware of with any prevalence that does not workout all the way up to the game day. Your body will respond much better in a game situation if it is given no time to get out of the habits you have formed with practice and workouts. Secondly, this is not the time to overload yourself. Game prep is not the same as prepping for a college mid-term. You cannot cram it all in now and expect to be at your peak tomorrow. That said here is your workout for today. Tomorrow we will cover a solid game day ritual that should help ensure your success.

5 min warm up
Stretch
3x 25 meters karaoke step
3x 25 meters high knees
3x 10 pushups
3x 10 overhead presses
3x 10 bent flys
2x 30 sec. V sit
2x 25 V sit twists
5 min cool down
Stretch


Notes:All exercise should be at about 65-70%, Tempo is still 4-2-1, 45 sec rest between sets.
Get a really good stretch and plenty of sleep. Eating healthy today will help tomorrow, no carb loading!

Enjoy!

J

The Unsung Hero?

Hero may be a bit of an overstatement, however, the roll of the referee often goes unnoticed. I was recently having a conversation with a former player who, like any player worth their weight, had spent more than her share of time in the penalty box. She mentioned that she had helped out a few times as an official and found it a little more difficult than expected. She wasn't ready to sing a refs praises or agree that each of her penalties were legit, but she certainly had a bit of a new found respect for the craft. I have to admit that it is my opinion that the staff of officials in Kansas City is one of the best in the nation. That said 2/3 of the time I still disagree. I'm just saying! Today I offer my salute to those who dedicate themselves to order and rule as officials in the sport we have all come to love. Thanks alot for taking more hate than any one human should have to deal with.

5 min warm up
Stretch
45min cardio @ 65-70% of max heart rate
4x 60 sec plank
5 min cooldown
Stretch

Is That Alright With You?

5 min warm up
Stretch
3x 8 push ups
3x 10 single arm chest presses
3x 8 lateral raises
3x 10 overhead presses
3x 8 single arm rows
3x10 back flys
3x8 single leg squats
3x 10 lunges (each leg)
2x plank to failure
5 min cool down
Stretch

Tempo is 2-0-2, rest 30 sec. between sets, Intensity should be at about 75-80% of max.

The title of the blog today is a line from Damien Rice's "9 crimes. A little love for the Irish, you know! The other day I ran into a friend of mine who I hadn't seen in awhile. After a few pleasantries and some brief catching up, the conversation turned serious for a second. I should first mention that serious conversation is not really the character of this gentleman so I was immediately concerned. my friend let me know that he was dealing with some health issues, that the treatment was painful, and that things were a little bit tough right now. I was left in shock for a bit, not knowing what to think.

"I have a small problem I was wanting your opinion on" he said. "One of my friends just bought a bobsled and wants me to enter a competition with him, but I have treatment the day of the race."

My mind, still reeling from the first set of news was completely blown at this point. Both my friend and I live in Kansas City, not quite the bobsled capital of the world if you know what I mean. He has no experience in the sport but thought it may be a good time time to gather some.

My friend said "I hate to miss an opportunity to do something I have never tried before. I have always been that way and I love it. I have also never regretted trying something. My only regrets are not trying something"

The last line hung with me like an anchor to the bottom of the ocean. This is the approach that I believe in, the one that I desire to live with. All I can say to my friend is thank you and keep getting better. Hope you all have a great day!

Enjoy!

J

Hazy Shade of Winter

You've got to love Paul Simon. Snow has mounted and left the world crisp, albeit buried. Might as well get a workout in and make some headway.

5 min. warm up

Stretch

3x 15 single leg squats

3x 15 single straight leg deadlifts

3x 15 single arm chest press

3x 15 standing overhead presses

3x 15 inverted rows

2x 25 negative crunches

2x 25 V sit twists

5 min cool down

Stretch

Enjoy!

J

Whatever

Blizzards are so pointless. I'm over it.

5 min warm up

Stretch

45 min cardio

2x 10 sit ups

2x 25 crunches

2x 25 negative crunch

5 min cool down

Stretch

Enjoy!

J