Friday, May 30, 2008
Not happy about the hat. Tommy Mac turns one.
How far can you run with an interval program of:
40 INTERVALS OF:
Items to assist you with your workout
- A measured 400 meter distance
- An interval timer/watch that will permit a pre programmed intervals totaling 40 sets.
As soon as the work interval ends you must slow to a walk. No jogging. The stopping and starting is part of the challenge.
This will take some planning to measure your running distance. The obvious choice is a measured 400m distance. I strongly suggest a solid warm-up including some build up sprints.
Thursday, May 29, 2008
Lucy convinced Ricky to spend their stimulus check on Rutman's Dumbbell DVD's
Starting today, individual DVD prices have been reduced on THE GEAR page. Take your extra money to the gas pumps and sqeeze out another gallon.
Wednesday, May 28, 2008
I finally got that autographed picture from my favorite model. Britt is heading off on assignment now. Save your energy boys. She is spoken for already.
20 Get-ups (10right/10left)
18 Get-ups (9right/9left)
16 Get-ups (8right/8left)
14 Get-ups (7right/7left)
12 Get-ups (6right/7left)
Loading equals 15% of bodyweight.
Monday, May 26, 2008
On this Memorial Day remember the men and women that have made the ultimate sacrifice to protect our country. Take a movement to pause, reflect and honor our fallen friends and neighbors.
3 Rounds for Time:
21 Dumbbell Swings (Male athletes 55lbs/ Female athletes 35lbs)
Saturday, May 24, 2008
First went the free meals, pillows, blankets and peanuts. Then came the extra fees for booking over the phone, flying your pet and checking a second bag.
Now, for the first time, a major U.S. airline says it will begin charging many passengers to check even one bag, a move that's angered customers amid predictions that it will spread to other carriers and cause havoc during the peak summer-travel season.
Hit hard with record-high fuel costs and an aging, gas-guzzling fleet, American Airlines, the nation's largest carrier, said Wednesday it will begin charging some domestic economy-class passengers $15 each way for the first checked bag....MORE
For a few years I've wondered how much overload the overweight customer places on an aircraft and the flight crew. They require great assistance in boarding. They also weigh up to twice as much as the average passenger and his baggage.
Would an unfit assessment fly?
Friday, May 23, 2008
You will not load the lunges on this workout
4 Rounds for Time:
20 Decline Push-ups (Feet elevated 3 ft)
15 D-ball Slams (males 40lb ball/ females 20lb ball)
10 Weighted Dead Animal Crunch (DAC) (20lb weight of choice)
15 yards Sprint Lunge Technique
Wednesday, May 21, 2008
Monday, May 19, 2008
Ole Grady Mac watched this dog trick and coined it the AIREDALE SALUTE.
10 Rounds for time.
-3 Barbell Power Cleans
-3 Barbell Front Squat
-3 Vertical Jumps
Use the same bar for the cleans and the front squats. Loading equals 70% of max. Vertical Jump height should be 12" minimum beyond extended reach.
Friday, May 16, 2008
Wrestlers must go from a very alert competitive mentality to a relaxed recovery mode during the day. You can't stay "on" or you will be exhausted early during the day.
Select a 400M route. A track or measured distance is one in the same.
Next pick a pair of dumbbells in the 50% of bodyweight for the pair.
Carry 400M drop the bells and run 400 meters. Post the number of rounds completed in 20 minutes.