Saturday, December 30, 2006


This week one of my clients called me inquiring as to my position regarding Coke-Cola consumption. He told me he drinks five per day! Soda pop consumption IS the real thing regarding massive empty calories and sugar consumption. Before you realize it has happened, you mainline 12-24 teaspoons of sugar into your system.

Another blogger paints a nice portrait of timeline 0-+60 minutes following soda pop consumption.

The sooner you treat food or drink like a drug, the faster your health will improve.

Friday, December 29, 2006


Mac made this look like a knife through butter.

Row 250
- Jumping Ring Dips 20
Row 250
- Box Jumps 25
Row 250
- Ball Clean Wall Ball Shot 35
Row 250
- Burpee Pull-up 25
Row 250
-ABMAT Sit up 20

Wednesday, December 27, 2006



Barbell Bench Press (RM) followed immediately by
Pull-ups (RM)

Your score for the workout is the sum of reps bench + pull-ups for all 5 rounds. Rest 2-3 minutes between rounds.

RM-Repetition Max

Loading: Males 135/Females 65. If you can't rep these loads even once then adjust to your current strength fitness.

Sunday, December 24, 2006


If you are looking for a last minute gift for the aging athlete in your life I would like you to consider brain power items. This year I'm handing out crossword puzzle books and The Intellectual Devotional. Think of it as flexibility training for the brain.

The AARP recognizes this fact and has launched a program called staying sharp. (No I don't have a card!)The AARP maintains this program for its 35 million members — one of the keys to preserving your memory and mental health as you age is regular stimulation of your brain. Learning is especially helpful.

Keeping your mind active and your memory sharp is a key part of aging well and enjoying better quality of life as you grow older. The good news is that by challenging and engaging your brain, and by continuing to learn throughout your life, you can help maintain your healthy brain.

In fact, simple activities like attempting (and maybe even finishing!) the daily crossword puzzle, taking on a new hobby, spending time with friends and family, or exploring a new language can make a world of difference.

So don’t be afraid of expanding your horizons: research shows that aging athletes learn new things just as well as athletes who are years younger—it may just take a little more time or effort.

Friday, December 22, 2006


For years I've been telling my clients that the hard work imposed upon them during our sessions was not just my way of punishing them. It was necessary to address strength, endurance, flexibility and other components comprising fitness.

They would often counter in our discussions with stories about their friends workouts which were composed of walking three times per week for thirty minutes-Their doctors told them this would work.

Doctors often advise their clients to start an exercise program by walking for 30 minutes three times a week. Why such a vanilla prescription?

First, it releases them from liability. Everyone has to walk right? Well if somebody has a problem they were simply walking.

Secondly, the bellweather American College of Sports Medicine (ACSM) and others have handed down the above with what are consider the minimum daily requirement.

In a report by journalist Jane Brody we learn that support for a comprehensive program such as mine are not only harder but necessary.

Fitness is more than being able to run a marathon. It is also more than bench pressing your neighbor's SUV out of the ditch. Fitness incorporates a multitude of traits.

Does any of this sound like you?

Still not convinced you need to work on your fitness? See how you do on the therapists’ quiz:

¶Are you not standing as straight and tall as you once did?

¶Is walking up a flight of stairs a strain at times?

¶Are you getting up from a chair more slowly than you used to?

¶Is it getting harder to look to the left and right while backing up?

¶Do you get stiff sitting through a long movie?

¶Is standing on one leg to put on your shoe difficult or impossible?

¶Do you trip or lose your balance more easily?

¶Does walking or jogging a distance take longer than it used to?

If any of this sounds familar it's time to evaluate your approach to conditioning and make some changes.


The SM East Lancer Wrestling team is having their best start in school history.


Post your total for all sets in the standing press.

Wednesday, December 20, 2006

MAC on a MAC

It's only a movie, It's only a movie....

1 Time on the clock:

75 Wall Ball Shots (male athletes: 20lbs/females athletes: 12lbs)
75 Burpees

Tuesday, December 19, 2006


...Quite a few things could be changed about the workout,
but the correct approach will accomplish two things. The first
is to offer the highest probability of restoring linear progress as
quickly as possible; the second is to stay as close as possible to
the most recent 5RM. The trainee needs a change, but will be
better off with a change that disrupts the essence of the
program as little as possible. A slight backoff in training
weight with the immediate resumption of slow and steady
progress identical to what has taken place in previous months is

Monday, December 18, 2006


My friend and client Dawn Fire had an amazing run of championships in 2006 on her Morgan named Ellie.

How many rounds can you squeeze into 15 minutes?

Box Jump 10 Reps
Pressing snatch balance 10 reps (males:45lb barbell/females 15lb-30lb barbell)
Side to Side Pull-up* 10 reps (5 right/5 left)

Perform a side to side pull-up as follows:

1. Hang from the bar
2. Instead of pulling straight up between the hand holds pull first to the right hand
3. Lower to the start
4. Instead of pulling straight up between the hand holds pull second to the left hand

Sunday, December 17, 2006


He is goofy as hell but I love him all the same. My friend Price Williams turned 46 on Friday.

Friday, December 15, 2006


For Time
1000M Row then:
4 Rounds of
5 Pull-ups
10 Dumbbell Push-up & Row (use 15% of bodyweight)
15 Squat-Jumps
500M Row

Wednesday, December 13, 2006



Post your total for the all sets of the barbell deadlift

Monday, December 11, 2006

5 x 10-10-10

Caption Contest. Post your caption with your challenge results.

For Time:
5 Rounds

10 Dumbbell Snatches (5 rt/5 left)-single arm
10 Dumbbell Swings (5 rt/5 left)-single arm
10 Burpees

Loading equals 20-25% of bodyweight. Adjust accourding to your current strength fitness level

Saturday, December 9, 2006


Jeffrey Rutherford works for the pin.

If I call you mentally tough, I pay you the supreme compliment. It means you don't just possess talent and skill; you have the ability to bring your talent and skill to life, UNDER PRESSURE. It also means you will never surrender your spirit. You can exert and resist great force...mentally, physically and emotionally. Every cell in your body is driving for the target. Perhaps most importantly, you can take a hit. You bounce back quickly from failure, learn from your mistakes, and resume the fight more resilient than ever."- Dr. Jim Leohr

Friday, December 8, 2006


Hanging with Carla and Grady

How Many Rounds can you finish in 15 Minutes?

Handstand Push-ups 10 reps
Mixed Grip Pull-ups 10 reps (switch every 5 reps)


Dumbbell Push Press 10 reps
Mixed Grip Pull-ups 10 reps(switch every 5 reps)

Loading = 50% of bodyweight
Mixed grip pull-ups have one hand supinated while the other is pronated.

Thursday, December 7, 2006


As your full service health and fitness coach I wanted to turn you on to a new Google service on your text enabled mobile phone. Send a text message to 46645 (that’s “Google”; leave off the last E for efficiency). In the body of the message, type what you’re looking for, like “Roger McBride 10025” or chiropractor dallas tx. Seconds later, you get a return message from Google, complete with the name, address, and phone number.

FREE ANSWERS Google’s 46645 text-messaging service can fetch much more than phone numbers. It can also send you the weather report (in the body, type, for example, “weather leawood”), stock quotes (“amzn”), where a movie is showing nearby (type “flushed away 44120”), what a word means (“define schadenfreude”), driving directions (“miami fl to 60609”), unit conversions (“liters in 5 gallons”), currency conversions (“25 usd in euros”), and so on.

Wednesday, December 6, 2006


1000 M Row
50 Front Squat/Push Press- aka THRUSTERS with 45lbs
30 Pull-ups

Monday, December 4, 2006


Old school strongman Sig Klein had his own dumbbell clean & press standards. All males should be able to rep a pair of 75lb dumbbells for 12. Modern day strength coaches assign a load of 30lbs for female athletes.

3 Rounds for Time

Dumbbell Clean & Press* 12
Box Jump 12

The key link in the effectiveness of this challenge is in the loading of the dumbbell. With an eye towards safety, select an 8-12 RM weight. (Something in the neighborhood of 50% bodyweight range for starters)

*Understand that as fatigue becomes an issue, athletes will kick some with the knees morphing this movement into a push press.

Sunday, December 3, 2006


Resveratrol, an active ingredient in red wine and this months buzz supplement, has been shown to prolong the life of animals. A more recent study also shows that endurance in mice was improved with resveratrol intake.

My nose tells me these are good initial findings and support the idea of a little red wine at night but as of today, more research is necessary.

Friday, December 1, 2006


Nutrition Guru Robb Wolf has jammed 16 rounds on this benchmark workout.

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups**
10 One legged squats, (5 right/5 left)***
15 Pull-ups

**If you have difficulty kicking up to a wall modify this workout with pike position push-ups. Use a bench, swiss ball or the deck. Place the emphasis of the movement towards the shoulders.

***Use assistance as needed.