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This is for Kelsee Bone :)

Wednesday, July 1, 2015

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!

Tuesday, June 30, 2015

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.  

Monday, June 29, 2015

June 29, 2015


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


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

Friday, June 26, 2015

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

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

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


1 Mile test for time. 

Thursday, June 25, 2015


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 

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.

Wednesday, June 24, 2015

June 24, 2015

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


300 yard shuttle 
Rest 5 minutes
300 yard shuttle

Record both scores
Place cones 25 yards apart