July 31, 2015

Run one mile in 7:20

Rest 8 minutes 

Run one mile in 7:10 

July 29, 2015

Make sure to warm up 

Running  

300 yard shuttle 

Rest 5 minutes

300 yard shuttle

Place cones 25 yd. 

Record both scores

Goal is to get both times between 60 sec to 1:10 seconds or faster 

Rest 5 Minutes

100 yard shuttle

Place cones 25 yards apart

Rest 2m x 6

July 27, 2015

Yoyo Test!

Last time to see were your fitness is before preseason!

July 25, 2015- Mental Resiliency

For time

10 rounds of           

10 Deadlift @ 90

10 burpee over bar        

15 wallballs @

Must completed workout in under 24 minutes 

July 24, 2015

Weightlifting 

A ) Push jerks 6-8 x5 65%, 70%, 75%, 85%, 85, Demo

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

B3) Scap pull-up 10 Demo

x5

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
X5

Tabata- Clap push up 

Tabata - Russian Twists 

Tabata- Plate Thruster Demo

Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Rest 4-6 hours between sessions

Running 

Run 1 Mile at 7:15 (or less), REST for 7 mins.
Run 400m between 1:30 - 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30– 1:45, REST for 3 mins. 
Run 800m between 3:30 – 3:35, REST for 5 mins.
Run 400m between 1:30 – 1:45 

July 23, 2015

60 Minutes of Rowing, Swimming, Hiking, or Biking. Complete at a zone 1 heart rate
(Max Heart Rate: 60%-70%).

July 22, 2015

Weightlifting 

Advanced- for returning players

A) Clean complex at 80% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x5

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

For Beginners- Freshman
A) Hang cleans- 6-8 reps x5

B) Thruster Breathing ladder 1 to 15 Demo
with 35-55 lbs
Breathing ladder- this exercise is to help control your breathing. 

C) Glute Bridges with barbell 6-8  x5  

D) Single Leg RDL 6-8 each leg x5  Demo -You can use either Dumbbells or a barbell

25 DU/50 single jump rope 

200 FT farmer carry (HEAVY weight) Demo
x5 rest 90 sec

Rest 4-6 hours 

Running 

Set up cone at 15yds and 30yds. 

Sprint to 15, and back, 30 and back 

Rest 15 sec x10

July 20, 2015

Weightlifting 

A) Front Squat 4-6 reps x5  75%, 80%, 85%, 85%, 90%

Rest: 2 min

B) Db Russian step-ups 10 each leg x5 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x5  Demo

D) Windshield wipers Demo

15 reps x5

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x5

If you choose to record your time you will have 5 scores. The goal here is to go 100 percent, recover and then go again four more times. Try and get all 5 scores within seconds of each other.

Rest 4-6 hours between sessions

Running

15 MIN EMOM-Sprinting 

Ladder sprints
On the top of every minute sprint. Whatever time you have left is recovery.
Set cones up at 10yds-15yds-30yds

To Break it down-sprint 10 and back, 15 and back, and 30 and back, on the top of every minute for 10 minutes.

July 18, 2015- Mental Resiliency

For Time:

250 Row 

15 KBS

25 Burpees

15 KBS

250  Row

Rest 14 minutes

x2

Must complete both times under 5 minutes.m

July 17, 2015

Weightlifting 

A ) Push Press 8-10 x4 65%, 70%, 75%, 80% 

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

• Face pulls are meant to be slow and controlled. Count to 3 as you pull it towards you, and count to 3 as you let it pull away from you.

B3) Scap pull-up 10 x4 Demo

• Scap pull ups are also a slow and controlled. As you are activating your scaps count to 3 and then relax to a dead hang. 

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
 x4 

Tabata- Hand Release push up 

Tabata - DU

Tabata- Burpee

Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Rest 4-6 hours between sessions 

Running

Run 1 Mile in 7:20, 

REST for 8 mins. 

Run 1 Mile in 7:10,

July 16, 2015

60 Minutes of Rowing, Swimming, Hiking, or Biking. Complete at a zone 1 heart rate
(Max Heart Rate: 60%-70%).

July 15, 2015

Weightlifting 

A) Clean complex at 75% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x4

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Burpee Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing. 
1 Burpee 1 Deep breath from your belly
2 Burpee 2 Deep breathes from your belly
3 Burpee 3 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x4 Demo

D) Single Leg RDL 10 each leg x4  Demo

You can use either Dumbbells or a barbell

25 Double Unders/50 Singles Jump Rope

200 Foot farmer carry (HEAVY Weight) Demo

x4 rest 90 sec.

Rest 4-6 hours between sessions

Running 
Do on a soccer or football field
4x100yd sprints- 1 min rest between sets
6x 60yd sprints - 45 seconds rest between sets
8x 40yd sprints with 30 seconds rest

10x 20yd sprints with 15 seconds rest

July 13, 2015

Weightlifting 

A) Front Squat 6-8 x4  75%, 80%, 85%, 85%

Rest: 2 min

B) Db Russian step-ups 10 each leg x4 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x4  Demo

D) Windshield wipers Demo

15 reps x4

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x4

If you choose to record your time you will have 4 scores. The goal here is to go 100 percent, recover and then go again three more times. Try and get all 4 scores within seconds of each other.

Rest 4-6 hours between sessions.

Running 

200m w/ 90sec rest, (Target time 35-45)

400m w/ 2 min rest, (Target time 1:30-1:45)

800m w/ 4 min  (Target time 3:30 – 3:35)    

1200m w/ 6min   (Target Time 5:45-5:55) 

200m w/ 90sec rest, 

400m w/ 2 min rest, 

800m

July 11, 2015- Mental Resiliency

For time:

10 Rounds of

15 Burpees

400 meter row/run

Must compete in under 45 minutes

July 10, 2015

Weightlifting 

A ) Push jerks 8-10 x3 65%, 70%, 75% Demo

B1) Ring rows or inverted rows 10 Ring row Demo

Inverted row Demo

B2) Face pulls 10 Demo

B3) Scap pull-up 10 Demo

x3

C1) Dorsiflexion with band 10 each ankle Demo
C2) Ankle Inversion/Eversion 10 each ankle Demo
X3

Tabata- Hand Release Push-up 

Tabata-Butterfly sit-ups

Tababa- Burpee
Rest 3 minutes in-between each 

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number you completed of the exercise you do each round. Then take the average. That is your score.

Rest 4-6 hours in between sessions 

Running 

Run 1 Mile get it under 7:30 min, REST for 5 mins.
Run 400m between 70-80 seconds, REST for 2:30 mins. 
Run 800m between 2:35 – 2:45, REST for 5 mins.
Run 400m between 70 – 80 seconds, REST for 2:30 mins. 

Example- 14, 13, 13, 12, 12, 10, 9, 8= The average is 11

July 9, 2015

60 Minutes of Rowing, Swimming, Hiking, or Biking. Complete at a zone 1 heart rate
(Max Heart Rate: 60%-70%).

July 8, 2015

Weightlifting 

A) Clean complex at 70% Demo

• 3 Power Clean
• 3 High pulls
• 3 Deadlifts

Rest 3 min x3

For a reference point, a complex is the used of multiple exercises to be done one after another one without rest.

B) Kbs Breathing ladder 1 to 15 Demo
Breathing ladder- this exercise is to help control your breathing, if you don't have a kettlebell you can do burpees instead. 
1 KBS 1 Deep breath from your belly
2 KBS 2 Deep breathes from your belly
3 KBS 3 Deep breathes from your belly
4 KBS 4 Deep breathes from your belly
all the way to 15 

C) Single leg Hip Thrusts 10 each leg x3 Demo

D) Single Leg RDL 10 each leg x3  Demo

You can use either Dumbbells or a barbell

E) 200 FT farmer carry (HEAVY Weight) Demo
x3

Rest 4-6 hours between sessions 

Running 
800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest

800m w/3 min rest

400m w/2 min rest

200m w/90 sec rest

July 6, 2015

Weightlifting 

A) Front Squat 6-8 x3 75%, 80%, 85%

Rest 2 min 

B) Dumbbell Russian step-ups 10 each leg x3 Demo 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg- Demo

C2)Board jumps 5 rep x3 

Take your time on the board jumps, make sure each rep is perfect.

D) Windshield wipers 15 reps x3 Demo

For time:

10 Target Burpee Demo (Find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 3 min x3 
If you choose to record your time you will have 3 scores. The goal here is to go 100 percent, recover and then go again two more times. Try and get all 3 scores within seconds of each other.

Running

20 yard, 10 sec recovery
40 yard, 20 sec recovery
60 yard, 30 sec recovery
80 yard, 40 sec recovery
2x100 yard, 60 sec recovery
80 yard, 40 sec recovery
60 yard, 30 sec recovery
40 yard, 20 sec recovery
20 yard

July 1, 2015

I know you girls have been working hard! As a reward you guys have July 1-5 off, but if you weren't able to complete any of last weeks workouts, like the yoyo or the one mile you can use the time to complete them. Enjoy and have a great 4th of July weekend! Workouts will begin again on July 6!
Remember Preseason is just around the corner so lets make every day in July count!

June 30, 2015

Going into the 4th of july weekend I thought it would be fun to do a Hero WOD! So lets do Murph!

Murph is a Hero WOD in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who 

was killed in Afghanistan June 28th, 2005.

But I'm going to change it a bit just so everyone can go to at a track and I cut the reps in half. 

For time:
800m Run
50 Burpees
100 Hand release Push-ups
150 Jump Squats (make sure to go to full depth on the jump squats!!!!)
800m Run

Side not, you can break the reps up, so you can do 10 burpees, 25 pu, 25 jumps squats and then back to burpees.  

June 29, 2015

Weightlifting 

A) Back Squat-Work up to a heavy 3 Rep Max

Take you time in-between sets, don't rush!

Rest 5 minutes

B) Front Squat-Work up to a heavy 3 Rep Max

C) Power Clean 1RM

Record your scores


Running 

Pacing Drill

Rest 90 seconds between sets 

400m @70%

400m @ 80%

400m @ 90%

400m @ 100%

Rest 5-10 minutes until completely recovered and then Repeat. 

Record your times

June 27, 2015-Mental Resiliency Tester

150 Wall Balls for time:

Shoot for 8 minutes.

Use 14lbs WB, if thats to heavy then use a 10lbs WB. When you record your time let me know what weight you used.

June 26, 2015

Weightlifting

A) Sumo deadlift 4-6 x3 R:2 min

B) Glute Bridges with barbell 8-10 x3 

R:60 sec

C) Single leg med ball Hamstring curl  6-8 each leg x3 

R:60 sec 

Butterfly sit-ups- Tabata

Butterfly Sit-up Demo  

Tabata is 20 work/ 10 seconds of rest for 8 rounds- side note you can download a Tabata timer on the apple apps store or download a Tabata song on Itunes store. You can also go to youtube and just play the Tabata song if you dont wont to buy it. 

Record the number of sit-ups you do each round. Then take the average. That is your score.

Example- 14, 13, 13, 12, 12, 10, 9, 8= The average is 11


Running

1 Mile test for time. 

Mile

So I ran the mile today to see how things have improved

:)

Well it went a little like this:
24 second improvement, but didn't reach my goal (fell short by 9 seconds).  Hmmm am I happy with the improvement or upset I didn't reach my goal?   Both.

When I saw the result there is a natural inclination to jump on the excuse train (because I didn't reach my goal)...  "well, I got to the track and it was full so I had to come home, switch gear and run surface streets - which is fraught with obstacles and imperfect lines" ….   or  "I didn't get to train during camp because I worked 80 hours and spent spare time with Cooper"  ….  or  <insert any excuse here: "busy" "tired" "sick" "burned out">

The way I see it though they aren't excuses per se - they are just ways to repackage the choices we make.  I could have worked out during camp.  Tracey would have watched Cooper in the morning so I could run and lift.  There WAS time to do it.   BUT my choice is to be a mom when it comes head to head with training.  So had I chosen to workout, I probably would have reached my goal.  But my MOST IMPORTANT GOAL is to be a good mom.  So I have to put in perspective the results.  I made choices that led to this result.   You all have to do the same.

One additional comment is be happy with what you're doing if you know you're doing your best.  I forget (most of the time) to celebrate success because always lurking is the "what if I would have xyz" - the ominous idea that I can always do better.   Sometimes what we are doing IS our best for the circumstances that we're in at the time.   I didn't blow off training to eat donuts and run wild.  I occasionally did a workout that wasn't on the blog just so I could do something -- but ultimately that was an easy way out and consciously I know I didn't pick what was best, but instead was happy with doing something versus doing nothing.

It's a complicated matter being a competitive athlete.  I have been in y'alls place before (summer training for a fall sport) and tried to follow the blog this summer the best I could to sort of "walk a mile in your shoes" so to speak.  To assess if what we were asking was unreasonable, too easy or not helpful.  I've found Charly's programming to be excellent.  The workouts are long, but I've broken them up smartly to fit my schedule and done the very very best I could.   With the exception of the last 6/10 days I've followed it pretty exact.   I sincerely hope that you all took the opportunity to utilize Charly's expertise.

Next time I run the mile, it will be better.  Not by magic.  But by continuing to train and make good choices.   The human body is capable of incredible things.  Never put a cap on your potential.   Don't see a 6:30 mile as a point where you should stop improving.  Break barriers.  Push yourself.    Champions are made, not born.

Last but not least --> enjoy your break when you see Charly post it 
IT IS A MANDATORY BREAK   

If you have a personal trainer - cancel it.   If you haven't been training and think "oh crap I better get going" wait until the break is over.   With the exception of the people playing organized soccer right now (Shelby, Taylor, Haley ?) everybody is OFF.

June 24, 2015

Weightlifting 

A) 1 1/4 Back sq. 4-6 reps X3 R:90 Sec.

B) Barbell Step Up 10 rep x3

B2) Seated Box Jumps 5 x3 R:2 min

C)kb Rdl 6-8 each leg x3

D) AB Roll out 10x3

Running  

300 yard shuttle 

Rest 5 minutes

300 yard shuttle

Record both scores

Place cones 25 yards apart

June 22, 2015- YOYO Test

 YOYO Test!

As we are going into the month of july, the results from this test will give everyone a good indicator on where you are in you fitness as we are going into preseason. So please make it a priority to run it.

Yoyo dropbox link

June 20, 2015-Mental Resiliency

Mental resiliency or mental toughness is an attribute that allow a person to persevere through difficult circumstances.

Mental Resiliency workout is:

Death by burpees.

You go until you can't go anymore. This is a true Mental Resiliency test, its up to you if you keep going or if you give up. Push yourself!!


First minute- 1 burpee
Second minute-2 burpee
Third minute-3 burpee
Forth minute-4 burpee
Fifth minute-5 burpee
Six minutes-6 burpee
seven minutes-7
eight minute-8
ninth minute-9
10th minute-10
Go until go can't do the number of burpees in that minute. So if your On your 13th minute and you can't get 13 burpees in by the 14th minute, your done.

Rest 5 minutes 

Death by sprints.

Place cones 15 yards apart

First minute- 1 sprint
Second minute-2
Third minute-3
Forth minute-4
Fifth minute-5
Six minutes-6.....