Blog Archive

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Warm up: tabata mash up 20″box jump/double under (total reps for Leaderboard) 8 rounds alternating movements 20 seconds on 10 seconds rest.

Tech:Mid floor handstands and Pistol/Pistol progressions

Workout:Team Mighty Quinby
7 rounds (split reps) in teams of two, one person works at a time!
2 Rope climbs
6 Ring dips
10 pistols (each leg)
20 pull ups
30 push ups
40 abmat sit ups

CFP

The common definition is “the ability to exert a force against a resistance”. The strength needed for a sprinter to explode from the blocks is different to the strength needed by a weight lifter to lift a 200kg barbell. This therefore implies that there are different types of strength.
What are the classifications of strength?

The classifications of strength are:

* Maximum strength – the greatest force that is possible in a single maximum contraction
* Elastic strength – the ability to overcome a resistance with a fast contraction
* Strength endurance – the ability to express force many times over

Absolute and Relative strength

* Absolute strength – The maximum force an athlete can exert with his or her whole body, or part of the body, irrespective of body size or muscle size
* Relative strength – The maximum force exerted in relation to body weight or muscle size.

How do we get strong?

A muscle will only strengthen when it is worked beyond its normal operation – it is overloaded. Overload can be progressed by increasing the:

* number of repetitions of an exercise
* number of sets of the exercise
* intensity by reduced recover time

And Tuesdays leaderboard is a 1mile run & the remainder of the class will be strength focused,

because like Coach Andy said, “somewhere in China a nine year old is warming up with your max”.

Athletes with less than 6 months lifting experience
BackSquat 9, 6, 3, 9, 6, 3 (second wave should be a little heavier than the first)
Shoulder Press 5, 5, 5

Athletes with more than 6 months lifting experience
Back Squat 3, 2, 1, 3, 2, 1 (second wave should be a little heavier than the first)
Shoulder Press 2, 2, 2

CFP

WINTER 2012
JOIN US ON WEDNESDAYS from 7 to 8 PM…
classes are informative, challenging and always fun
Cost: $20/one-time or buy a package: 4/$70 10/$130
Questions? Please call Giselle

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April 11th – mobilizing and stretching the soles of the feet & up
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Last week we have done a lot of mobility and stretching for the shoulders.

There are 26 bones and 33 joints, a network of blood vessels, nerves and skin and soft tissue in the feet. These structures work together to provide the body with support, balance and mobility. Many structural flaws and malfunction in the feet can result in problems such as back pain or elsewhere in the body. Learn simple yet effective PNF and 3D exercises to keep your feet and ankles happy!

Here are some videos to pre-view, we will practice them in class. We will learn self myofascial release techniques to keep the muscles of the legs more responsive and to help them preserve/maintain or restore a strong arch.

Here Thera Band, a type of resistance exercise bands, is utilized to demonstrate posterior tibial and peroneus longus tendon strengthening. These 2 tendons, also called the stirup tendons, are vital to the support of the arch.

More Hip Flexors – The Cook Hip Lift

I hope everyone’s having a thumbs up long weekend! At family dinner we were discussing whether the Easter bunny is male or female, and which one brings the chocolate eggs, the male or female or both?!

There will be 4 classes Easter Monday – 7am, 11am, 4pm, 6pm!

Tech: Split Snatch 2, 2, 2, 2

Workout:
15 minute (AMRAP)
10 Burpees
20 lunges (45/35lbs barbell snatch grip over head)
30 HollowRocks

CFP

Happy Easter – hugs and kisses Keegan and Smudge!!

Reminder – this weekend’s schedule is the following:

Good Friday – 7am, 11am, 5pm
Saturday – 10am (NOTE: there is no 11am class this week)
Easter Sunday – CLOSED
Easter Monday – 7am, 11am, 4pm, 6pm

Now onto business.

Friday

For all of you craving an old fashioned grinder workout here it is.

Workout: Murph

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

The pull-ups, push-ups, and squats can be done in any order.

Saturday

Technique: Handstand and handstand walking, practice against the wall, with a spotter or on your own.

I promised lots of d-balls this week and many of you have not experienced the original Hockey Night in Canada, so enjoy!

Workout: Hockey Night In Canada

10 rounds
30 seconds wallballs
30 seconds dballs
2 minute rest

-Kermalicious