29 June, 2012

Beating The Heat

It's hot outside for most of the country and, while I love the heat, it poses a few issues to your body. The most common of theseissues is dehydration. I can not stress enough the importance of being properly hydrated when it comes to anything involving your bodies performance. When you face enough fluids everything is better including your endurance, recovery time, muscle performance, and mental state. If you are not properly hydrated your risk of injury goes through the roof. The point is stay hydrated. How do you know if you are drinking enough? In this heat you should be taking in about a gallon and a half of water per day. This will ensure that even with excess sweating you are still appropriately hydrated. If you begin feeling light headed, stop sweating, or find that your skin is dry and bright red you need to stop immediately and get some fluids because these are signs of heat stroke and dehydration both and neither is pleasant. Other than that, have fun and good luck to all of those playing games tonight!



5 min warm up
3x 25 meters lunging
3x 10 lame duck push ups
3x 10 inverted rows
3x 10 squat to overhead press
5 min. agility ladders
5 min. plyo drills
2x 30 plank
2x 25 neg. crunches
5 min cool down

23 June, 2012

Off Skates Challenge Week 1

Great day today for first official week of the off skates challenge. The
workout went as follow:

400 meter jog for warm up
2x 10 squat to over head swing with med ball
2x 10 inverted rows
2x 10 push ups
15 reps of agility ladders
50 meters skipping for distance
50 meters skipping for height
10 min. Team keep away
3x 25 sec planks
4x 15 sec iso crunches