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.....

Accountability

Many of you have heard of, and maybe even follow, BEASTMODE SOCCER.  I recently purchased their training program and let me tell you - GREAT STUFF!   In addition to the technical training they have all kinds of other components and the recent mailer fits perfect with why we do the blog:  accountability.  We all know that when it comes to goal setting one of the most powerful tools is to share and say aloud what your goals are.  Having the body of your work out in public holds you to a standard that simply doesn't exist when you are going at things alone.

Here is the email from BEASTMODE SOCCER:

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.
 
Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.
 
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.
 
The results show that weekly accountability increases the likelihood of sticking to a program by 2200%!
 
What does this mean to you and your soccer?
 
It means that having a trainer who can customize a program for your goals, show you how to implement drills for maximum efficiency and results, and provide a steady support system and accountability really IS the secret to your success.
 

ACCOUNTABILITY

Many of you have heard of, and maybe even follow, BEASTMODE SOCCER.  I recently purchased their training program and let me tell you - GREAT STUFF!   In addition to the technical training they have all kinds of other components and the recent mailer fits perfect with why we do the blog:  accountability.  We all know that when it comes to goal setting one of the most powerful tools is to share and say aloud what your goals are.  Having the body of your work out in public holds you to a standard that simply doesn't exist when you are going at things alone.

Here is the email from BEASTMODE SOCCER:

In a recent study at Virginia Polytechnic University, researchers divided people starting a walking program into two groups.
 
Every week, each individual in one group got a phone call asking how their exercise program was coming along, the other group got no calls.
 
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking compared to just 2% who did not receive calls.
 
The results show that weekly accountability increases the likelihood of sticking to a program by 2200%!
 
What does this mean to you and your soccer?
 
It means that having a trainer who can customize a program for your goals, show you how to implement drills for maximum efficiency and results, and provide a steady support system and accountability really IS the secret to your success.
 

June 19, 2015

Weightlifting 

A) 2 Stict Press + 4 push press complex x5

rest 60 sec  

Shoulder Press vs Push Press Demo

B) TGU-TGU Demo

Use 15-25 lbs 6-8 x5 Rest 60 sec

C1) 2 Wall Climb-Wall Climb Demo 

C2) 10 Hand Release push up-HR Push-up

C3) 30 sec bar hang X5

rest 1 min

          

D1 hollowbody rocks         

D2 arch body rocks     

60 sec/30 sec rest x5

Rowing Practice-Rowing Demo

Zone 1 for 20 Minutes 

Running 

Run 2 miles @ 7:50 pace

June 17, 2015

Weightlifting 

A) Sumo deadlift 6 reps @65%, 70%, 75%, 80%, 85%  x5 R:2 min

B)Glute Bridges with barbell 8-10 x5 

R:60 sec

C) Single leg med ball Hamstring curl 6-8 each leg x5 

R:60 sec 

D1)GHD sit-up 10 x5

D2)GHD Back extension 10 x5

EMOM 15 minutes

2 Power Cleans @ 80% + 4 reverse lunges with an empty barbell or light Dumbbells in Front Rack Postion. 

Rest 6 hour minimum before running

Running
10 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.   

June 15, 2015

This is going to be a long one so plan accordingly and if you cant do everything just do as much as you can.

Weightlifting 

A) 1 1/4 Back sq. 6-8 X5 R:2min

60%, 65%, 70%, 75%, 80%

1 1/4 Back Squat Demo

B) Barbell Step Up 10 reps x5

B2) Seated Box Jumps 3-5 reps x5 see if you can increase the height R:2min

R:2 min

Seated Box Jumps Demo

C)Kettlebell RDL with a Tempo of 30x1 6-8  reps x5

KB RDL Demo

D) AB Roll out 10x5

Ab Rollout Demo

20 min aramp 

10 Dumbbell snatch (5 each arm) DB Snatch Demo

10 Wallballs

10 russian twists  

Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 20 minutes!

Make sure to take at least 6 hour in between the weightlifting and the running. Ideally do one in the morning and the other in the evening. 

Running 

4 x 4 min with 2 min rest- record the distance you run in 4 minutes

4 x 2 min with 1 min rest- record the distance you run in 2 minutes

June 13, 2015-Mental Resiliency

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

 Go to a running track if possible.
 Mental Resiliency workout is:

40 Air squats-Make sure you have good form! Ass to the grass, followed by full hip extension.
400 meter run
rest 90 sec. x4

Here's the kicker-you must get every 400 meter in under a 1:40, if not then you have 2 more sets.

June 12, 2015

Weightlifting 

A) 2 Stict Press + 4 push press complex x4 

rest 60 sec  

Shoulder Press vs Push Press Demo

B) TGU-TGU Demo

Use 10-15 lbs 6-8 x4 Rest 60 sec

C1) 2 Wall Climb-Wall Climb Demo 

C2) 10 Hand Release push up-HR Push-up

C3) 30 sec bar hang X4

          

D1 hollowbody rocks         

D2 arch body rocks     

60 sec/30 sec rest x4

Rowing Practice-Rowing Demo

Zone 1 for 20 Minutes 

Running 

Run 2 miles @ 8:00 pace

Law of the Farm

It is about that time for a reminder about the LAW OF THE FARM.  

Stephen Covey, famous author and inspirational speaker created the term ‘The Law of the Farm”
What does this actually mean?
He suggests that a farmer cannot expect to harvest a great crop unless he carefully plans for the development of that crop and works diligently and consistently over a long period of time.

The farmer needs to:

• Prepare the soil
  
• Fertilise the soil
  
• Plant the seed
  
• Water it and nourish it continually as it grows.
  
• Tend to the weeds
  
• Protect it from insects and disease
  
• Monitor it constantly to know exactly when the best time to harvest will be.
  
  These things take ongoing effort throughout the whole process.
  
  THE FARMER CANNOT PLANT A CROP, DO NOTHING FOR 6 MONTHS, AND THEN MAGICALLY EXPECT TO HAVE A GREAT HARVEST!!
  Similarly a great sportsperson is not a success over night. She must spend significant time and energy perfecting her skills to get to the stage where she is the best she can be. 
  
  Can you imagine “cramming” on the farm? Can you imagine forgetting to plant in the spring, flaking out all summer, and hitting it hard in the fall — ripping the soil up, throwing in the seeds, watering, cultivating — and expecting to get a bountiful harvest? 
  
  
  
  

June 10, 2015

Weightlifting 

A) Sumo deadlift 8 reps x4 R:2 min 65%, 70%, 75%, 80%

B)Glute Bridges with barbell 8-10 x4 

R:60 sec

C) Single leg med ball Hamstring curl 6-8 each leg x4 

R:60 sec 

D1)GHD sit-up 10-12 x4

D2)GHD Back extension 10-12 x4 

EMOM 12 

2 PC+ 10 yard Farmer Carry 

80% for Power Clean 

Farmer Carry use a heavy weight. Try using 40 lbs dumbbells to start. Then go up or down in weight depending on your ability. 

Farmer Carry Demo

Running 

Set up cone 60 yds. 

Sprint up and jog back x20. 

Get every sprint in 10 seconds or less.

Use jog as recovery. At sprint 10 take 60 sec rest

World Cup ... What I've learned

In the comments section let's keep a running list of what we've learned from watching games

Try not to give away scores in case people have the games recorded

Canada game - play your guts out until the whistle blows
Nigeria - strength is so important
Sweden - corner kicks (and also following marks in the box!)
Germany - 9 goals isn't enough

I'm sure there are more but this will get the ball rolling ...

June 8, 2015

Weightlifting 

A) 1 1/4 Back sq.6-8 X4 55%, 60%, 65%, 70% , R:90 Sec.
1 1/4 Back Squat Demo

B1) Barbell Step Up 10 rep x4

B2) Seated Box Jumps 5 x4 R:2 min
Seated Box Jumps Demo

C)Kettlebell RDL with a Tempo of 30x1 6-8  reps x4
KB RDL Demo

D) AB Roll out 10x4

Ab Rollout Demo

18 Min amrap

5 Thrusters @ 65 lbs/ 10 Air Squats if you need to modify 

10 Burpees 

25 double unders/ 50 single Jump rope if you need to modify 

Dont worry about killing it or getting 20 rounds, the goal is to do the amrap with taking as little rest as possible. Try to pace yourself, focus on breathing during all the exercises. Just keep moving, fight the urge to stop or to just take a little break. Work the whole 18 minutes.

Running
4 x 400m w/ R:90 sec

4 x 200m w/ R:60 sec  

Record your times

Worlds Best Cheerleader

When going to workout it is often nice to have a cheer squad.
I happen to think MINE is the best :)

Speaking of -->  y'all aren't even going to recognize Cooper when you get back to campus.  He's a monster.  Up to about 17 lbs and 26.5 inches.  When he does his goo-goo-gaa-gah babbling baby yell I like to pretend he is cheering.  He's the best.

in typical cedar weather we started bundled up and wearing beanies, but by the end of the running he was sprawled on a blanket in a short sleeve t-shirt.

June 6, 2015-Mental Resiliency

Starting this week, there will be another workout added. Every Saturday there will be a workout that will test your mental resiliency. Mental resiliency or mental toughness is an attribute that allow a person to persevere through difficult circumstances.  So its up to you as a player, are you going get up and just do it or find excuses on why you can't. 

First Mental Resiliency workout is:

100 yard shuttle x4 if you get each 100yd shuttle in 20 seconds or less then your done. If not then you have 2 more. 

Rest 90 sec in-between runs. 

Place cones 25 yd apart, so 1 shuttle run will be down and back 4 times.  

A MUST READ ARTICLE

Love or hate her you have to respect Carli Lloyd.  She is definitely one player that's grown on me over the years and I now think she's one of my more favorite players.

Take the two minutes to read the article and find some inspiration.

http://espn.go.com/espnw/news-commentary/2015worldcup/article/13006977/how-getting-cut-helped-carli-lloyd-refocus-find-spot-us-women-national-team

:)

June 5, 2015

Weightlifting
A) 2 Shoulder Press + 4 Push Press complex x3 

Shoulder Press vs Push Press Demo

With this exercise you will do 2 shoulder press followed immediately by 4 push press.

rest 60 sec  

B) TGU 6-8 x3 use light weight 10-15lbs 

TGU Demo

 Rest 60 sec.

C1) 2 Wall Climb-Wall Climb Demo

C2) 10 Hand Release Push-up-HR Push-up Demo

C3) 30 second bar hang 

X3 Rest 90 second 

          

D1 hollowbody rocks         

D2 arch body rocks     

30 sec/30 sec rest x3 

10 Minutes of Rowing

skill based-work on rowing technique 

Rowing Demo-You don't have to watch the whole thing, just watch the first 4 minutes.

Running

Run 2 miles @ 8:15 pace

RANDOM ACT OF COMPETITIVENESS

To get us from one hump day to the next I'd like to pose a fun challenge :)

Find a random act of competitiveness and post the story to the comment section.

My example would be this:

During my mile run there was this cute old lady walking around the track.  I am positive she is the woman from the prancercise video (which if you haven't seen this video --immediately go there and watch it ... pretty amazing https://youtu.be/o-50GjySwew)  anyways, as I was running I passed her twice and both times I felt a sudden spurt of speed as I approached her and passed her.  Totally crushed that cute old lady!!

:D

So basically, it can be anytime of competition - the other person/people don't even need to know that they're in a competition.

Feel free to post more than one story if you are one of those folks who compete at everything.

June 3, 2015

Weightlifting 

A) Sumo deadlift 8-10 x3 65%, 70%, 75%  R:2 min

B) Glute Bridges with barbell 8-10 x3 

R:60 sec

Barbell Glute Bridge Demo

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

R:60 sec

Single leg med ball Hamstring Curl Demo 

D1)GHD Sit-up 10x3

D2)GHD Back extension 10x3

EMOM 10 

2 Power Clean+2 Front Squat @75%

Running 

15 yd sprint x15 (get it in less then 3 sec) Rest:10 sec

30 yd sprint x10 (get it in less then 5 sec) Rest:15 sec

60 yd sprint x5 (get it in less then 10 sec) Rest:30 sec

June 1, 2015

Weightlifting 
A) 1 1/4 Back sq. 6-8 reps x3 55%, 60%, 65% 
R:90 Sec. 
Watch the demo, 1 1/4 squats help strengthen your squat out of the bottom. Squat all the way down, then up to about to parallel or slightly below, return to the bottom, then recover fully to standing. This is to done with lighter weight focusing on technique and being explosive out of the bottom.
1 & 1/4 Back squats demo

B) Barbell Step Up 10 rep x3 

Barbell Step-up Demo

Start with just a barbell and then add weight, don't do more then 65lbs

B2) Seated Box Jumps 4 reps x3 R:2 min

Seated box jumps Demo

On the seated box jumps, take your time and do each rep perfectly, use your hips to explode up. Start with a 20 in. or smaller box jump and then work your way up. 

C) Kettlebell Romanian Deadlift 8x3sets TEMPO of 31X1 

(3 sec count going down, 1 sec pause at the bottom, go up, 1 sec pause at the top)

Kettlebell Romanian Deadlift Demo

D) AB Rollout with Barbell 8-10x3

Ab Rollout Demo

15 minute amrap 

15 Kettlebell swings 

15 burpess 

Record how many rounds you complete 

Running 

2 x 800m w/ 3 min rest

2 x 200m w/ 90sec rest, 

2 x 400m w/ 2 min rest, 

Record your times