Daunting

So here is the deal. Every now and then your body needs a major shock. This workout is that shock and is not intended to be a day to day thing. Yesterdays lecture on over training still stands, but today it will seem like it won't apply. One quick caveat; this workout will tend to make you a little queasy as you push your limits and it will require some recovery. The biggest key to it's proper completion is as little rest as possible. That means that there should not be a minute where your body is not in motion. Without further adieu...

5 min warm up
Stretch
4x 50 meters skipping for height
4x 50 meters skipping for distance
4x 100 meter sprints with 20 jumping jacks between them
4x 200 meter sprints with 20 burpees between them.
4x 400 meter sprints with 30 sec planks between them
15 min. moderate jog
2x 25 reg crunches
5 min cool down
Stretch

Good luck!

J

Perspective

I have started this entry a multitude of times this morning to little avail. I have many different ideas running through my head, none of which seem to have any intention of materializing into an intelligent thought. As I rap at these keys, not actually knowing how to type properly, I am realizing that what I am experiencing is probably some form of writers block. While I am rather unfamiliar with writers block when actually attempting to write, I will guess that I is not much different from what I experience in my more professional capacity as over training. The easiest way to describe the concept of over training is to compare it to the law of diminishing returns. This is the concept that there is a point where the effort that you put forth toward accomplishing something is no longer helpful but rather is impeding your progress to the goal. This is something that most athletes experience at some point in their career. It's like, if one hour of practice is good, then two must be better and four hours must be best. The truth is that four hours of practice, day in and day out, doesn't give your body enough time to recover and actually makes you more prone to injury. For those of us with semi-obsessive personalities, this is not an easy concept to wrap our heads around. That probably explains why this has taken me an hour to write down, in questionable grammar nonetheless, when someone who knows how to write and type could probably rattle this off in five minutes. It is all a matter of perspective and most of the time we cannot rely solely on our own perspective. That is why I am writing, to help give some sound exercise advice that will help you progress. Here is a workout to carry you through Wednesday!

5 min. warm up
Stretch
4-2-1 tempo
5x 5 stab ball chest press
5x 5 front raise
5x 5 overhead press
5x 25 meters of lunges

2-0-2 tempo
10x 5 sec ab presses
2x 10 negative crunches
2x 25 straight arm twists
2x 10 single leg floor bridges
5 min cool down
Stretch

Enjoy !

J

Heartbreak Beat

Sometimes you just have to find a groove, or for that matter make one, and move along with the beat. Cardio workouts are like that. It is my opinion that as a whole, the American population puts too much emphasis on strictly cardio, but from an athletes perspective it is good to have legs and lungs that are ready to go the distance. Today is going to be just moving for time, 60 min to be exact, at a moderate pace. Breaking a sweat shouldn't be a problem in the heat so just do your best to relax and endure the workout. I recommend letting your mind wander to ponder the deeper questions in life like which is better, grape or strawberry jelly? I'm just saying.

J

Beating The Heat

Summer is in full swing at this point and it is getting hot! With this heat comes dehydration at a much faster rate, spelling trouble for all who fall into it's grasp. You may not have even known that it had a grasp. well guess what...it does and it is bad news. On average your body sweats out about 16 oz. of water a day without exertion. With exercise, you may sweat up to a gallon. This means that drinking lots of water and maintaining a Healthy level of salt (electrolytes) is not an option, it is a requirement. I recommend a minimum of a gallon a day in H2O and plenty of fruits to help sustainability in water retention(the good kind). If you don't listen and you find yourself dehydrated, you will recognize the following symptoms as your sign:Dry mouth, thirst, dizziness, confusion, headache, blurred vision, muscle cramping, or the feeling of losing conciseness. The long and short, stay hydrated because it's not fun when you are not! Now let's start this week off right!


5 min. warm up
Stretch
4-2-1 tempo
5x 5 divebomb push up
5x 5 front raise
5x 5 bent fly
5x 5 frog hops

2-0-2 tempo
2x 30 sec. stab ball planks
2x 10 negative crunches
2x 25 straight arm twists
2x 10 stab. ball bridges
5 min cool down
Stretch

Rest

Congratulations to the Roller Warriors on their win yesterday on the west coast. They have a game today and tomorrow and I wish them luck while the rest of us just relax. If your not playing this weekend, take it off and let your body recuperate. Have a good one!

J

Running Music

Today we are bringing in the weekend with some cardio. The focus will be on interval training so that means that heart rates will sky rocket in a short period of time. Try your best to recover as quickly as possible between sprints and whatever you do , don't stop moving. I can not overstate the difference it makes to be able to recover physically without having to come to a stop. If your body is trained that way, it makes everything else seem like cake. Here is a playlist to use should you like. Other than that, have a great Friday!!!

J

Renegades of Funk- Rage Against The Machine
True Love- Angels and Airwaves
Prayer Of A Refugee- Rise Against
Stars- Hum
Sic Transit Gloria,,,Glory Fades- Brand New
Road To Joy- Brighteyes
Train In Vain- The Clash
Angels Of The Silences- Counting Crows
Jenny Says- Cowboy Mouth
All Signs Point To Lauderdale- A Day To Remember
Go Your Own Way- Fleetwood Mac
She Just Wants To Dance- Keb' Mo
Lessons Learned- Matt and Kim

Self Improvement

I'm all for getting better and doing the things that it takes to get there, however I am not much for self help manuals or the people that push them. I find life to be much more of a story, an adventure really, than a checklist. Today's workout is about punching the clock, getting stronger, and trying to ignore the cliches that surround you in the gym. Here's to making it happen!

J

5 min. warm up
Stretch
4-2-1 tempo
5x 5 push up with rotation
5x 5 front raise
5x 5 bent row
5x 5 single leg squat jumps (each leg)

2-0-2 tempo
2x 10 ball crunches
2x 10 negative crunches
2x 25 straight arm twists
2x 10 stab. ball bridges
5 min cool down
Stretch