Wednesday, April 30, 2008
Monday, April 28, 2008
In last months Performance Menu I provide some PreHab movements for the shoulder. I like the Shoulder Horn for external rotations with the humerus abducted.
Barbell Deadllift 21 Reps
Barbell Deadlift 15 Reps
Barbell Deadlift 9 Reps
Run 400 M
Barbell Deadlift 6 Reps
Run 400 M
Loading equals 110% of bodyweight.
Friday, April 25, 2008
Wednesday, April 23, 2008
Eva T Grinds out an example of today's WOD. This and other self esteem builders courtesy of DUMBBELL MOVES VOL III.
800 M for Time
Overhead Lunge /2 Snatch Squat
The sequence: Right Lunge/Left Lunge/Overhead Squatx2
Loading: Males 20kg Bar/ Females 15kg Bar
Monday, April 21, 2008
Friday, April 18, 2008
5 Rounds for Time
15 D-ball Slams
10 Box Jumps
Loading: Males 40lb D-ball/ Females 20lb D-ball
Select a box height appropriate for your level of fitness. Reach full extension of the hip and knee. Step down following each rep.
Wednesday, April 16, 2008
Roasted asparagus. Oil Olive a dash of seasoning or sea salt on a hot grill or in the oven at 450 for about 10 minutes.
21 Barbell Thrusters
15 Barbell Thrusters
9 Barbell Thrusters
95lbs Males Athletes/55lbs Female Athletes
Monday, April 14, 2008
Friday, April 11, 2008
How many rounds can you complete in 20:00?
Lunge 20 Yards out
Clapping Push-ups 10
Lunge 20 Yards back
The suspended bar will be the start point for each round. You will lunge out 20 yards, hit the deck and perform 10 clapping push-ups. At the conclusion you will return to the start and begin the next round with KTE.
Thursday, April 10, 2008
-Always eat within one hour of waking.
-Never let more than five hours go by without having a Zone meal or snack and don’t forget your bedtime snack.
-Keep a food diary and note how you feel after a meal. Make a list of which meals keep you in the Zone.
-When you go to the store, make sure to have a list in hand with ingredients for at least two or three Zone meals. Then you won’t be tempted to buy everything in sight while trying to create Zone meals on the spot.
-Never leave the house hungry, or you’ll be tempted by all the food waved in your face everywhere you go.
-In dips, replace part or all of the sour cream with cottage cheese. Place the cottage cheese in a blender or food processor and blend until smooth. Add seasonings and blend again.
-Instead of skimping with a small amount of mayo and having dry tuna, try using strained yogurt instead. Spice it up if you want.
-When making guacamole in the Zone, use cut up red, green and orange bell peppers instead of tortilla chips.
-Take any type of fruit you like, (lemons, limes, oranges, strawberries, or any combination of fruits), slice, place in a pitcher, fill with ice and water, and place in the fridge overnight. Stir just before serving.
-Miss mashed potatoes? Try mashed cauliflower instead.
-Slice zucchini (length wise), brush lightly with olive oil and broil until crisp/tender (about 5 minutes). Then use the zucchini like you would lasagna noodles.
Wednesday, April 9, 2008
Monday, April 7, 2008
Friday, April 4, 2008
The release is all wrong. Too vertical for a short toss.
DB Overhead Squat 10R/10L, 8R/8L, 6R/6L, 4R/4L
Burpees 20, 16, 12, 8
Male Athletes Use 55lb DB/Female Athletes Use 30lb DB
The single dumbbell overhead squat is easier and more forgiving than the barbell overhead squat which places a premium on mobility in the shoulder girdle.