Vision Quest

2012 highlights video wins best of its kind! Go Rebels!!

http://blogs.clarionledger.com/um/2013/07/22/2012-highlight-video-named-best-of-its-kind/

2012 highlight video named best of its kind | Ole Miss sports 2012 highlight video named best of its kindPosted on July 22, 2013 by Hugh KellenbergerOXFORD — Praise for Ole Miss’ video people and their work during the 2012 season.Ole Miss’ 2012 season highlights video, which you can see below, was named by FootballScoop.com as its FBS video of the year. The vo...

July 16, 2013
Workout. The Grind
Rich and Anthony - 42:11
Harrison - did not finish
Clint - 5 laps with squats. Last lap no squats. Time not required. Shelton - 55:01. Haley did rice track and squats at home.

Monday July 15, 2013
Workout - The Hulk
Results
Who Trained - Shelton, Haley, Rich, Travis, Harrison, Clint, Anthony

Mile Run - Shelton 10:07, Haley 10:07, Rich 6:43, Harrison 8:20, Clint 8:50, Anthony 8:50, Travis 10:05
Bench
Rich - 6/185, 6/205, 5.5/225, 6/215,4/215
Harrison - 2/185,10/135,6/145,6/145
Shelton - 3/55,3/55,2/55,3,55,2/55
Haley - 6/55,6/55,6/55,6/55,6/55
Heavy Press
Rich - 16/65DB, 9/65,8/65
Harrison - 7/50,7/50,7/50
Shelton - 10/20,7/20,10/20
Haley - 15/20,12/20,10,20
Heavy Skull Crusher
Rich - 17/58,7/68,7/68,6/68,11/58
Harrison - 10/58,5/68,7/58,7/58
Shelton - All five sets 20 reps at 20Ibs
Haley - All five sets 20 reps at 20lbs
Standing Military Press
Rich 11/75,11/75,9/75
Harrison 5/75 5/75
Rich, Harrison, Haley, Shelton - 3 rounds of abs and dips
Military Press
final mile - Anthony 6:10, Rich 6:45
Anthony, Travis, Clint = good job - need to document their sets - guys post if you remember any of your lifts.
Good day - not as hot

July 15 - Workout

Sunday - July 14
Vision Quest - Rest Day
Fitnten - Rest Day

July 13, 2013- Workout
Who trained? Rich Elwood, Shelton Elwood
Workout- The Quick 5
______________________________________________

1/2 mile run- Rich 3:14 min, Shelton 4:40
______________________________________________

Sit-Ups-
Set 1. Rich 25, Shelton 10
Set 2. Rich 20, Shelton 10
Set 3. Rich 13, Shelton 10
Set 4. Rich 13, Shelton 5
Set 5. Rich 12, Shelton 7
_______________________________________________

1 minute plank
_______________________________________________

Leg Throw-Downs-
Set 1. Rich 20, Shelton 20
Set 2. Rich 20, Shelton 20
Set 3. Rich 20, Shelton 20
_______________________________________________

1 minute plank
_______________________________________________

Straight Bar Curl-
Set 1. Rich 33 reps at 45 lbs, Shelton 10 reps at 30 lbs
Set 2. Rich 20 reps, Shelton 10 reps
Set 3. Rich 25 reps, Shelton 10 reps
Set 4. Rich 25 reps, Shelton 5 reps
Set 5. Rich 19 reps, Shelton 10 reps
_______________________________________________

1 min plank
_______________________________________________

Dumbbell Curl-
Set 1. Rich 10 reps at 35 lbs, Shelton 10 reps at 10 lbs
Set 2. Rich 11 reps, Shelton 10 reps
Set 3. Rich 8 reps, Shelton 15 reps
________________________________________________

1 min plank
________________________________________________

Lat Pull-Downs
Set 1. Rich 15 reps at 100 lbs, Shelton 15 reps at 100 lbs
Set 2. Rich 35 reps, Shelton 15 reps
Set 3. Rich 39 reps, Shelton 15 reps
Set 4. Rich 30 reps, Shelton 15 reps
Set 5. Rich 30 reps, Shelton 20 reps
__________________________________________________

1/2 Mile Run- Rich 3.34 min, Shelton 5:47 min
__________________________________________________
TOTAL WORKOUT TIME: 45:22 MIN

If you don't have time to make it to the gym today, try this "fitnten" workout at home:

1. 5 rounds of 30 sec jumping jacks (rest 30 seconds between each)
2. 3 rounds of 20 rep bicep curls (improvise.. cans and milk cartoons make great weights!)

July 12, 2013 - Workout
Who trained? Rich Elwood, Shelton Elwood
Workout - I Don't Even Know Your Name
__________________________________________________________

1 mile run and 400 squats - Rich 20:37 min, Shelton 22:56

___________________________________________________________

Leg Extensions (3 sets)
Set 1 - Rich 12 reps at 75 lbs, Shelton 20 reps at 30 lbs
Set 2 - Rich 10 at 75 lbs, Shelton 25 at 30 lbs
Set 3 - Rich 11 at 75 lbs, Shelton 20 at 30 lbs

___________________________________________________________

Straight Leg Deadlift (with dumbbell)
Set 1 - Rich 16 reps at 80 lbs, Shelton 15 reps at 35 lbs
Set 2 - Rich 13 reps at 80 lbs, Shelton 15 reps at 35 lbs
Set 3 - Rich 16 reps at 80 lbs, Shelton 15 reps at 35 lbs

___________________________________________________________

Timed Box Jumps - Rich 1:23 min 20 inch box (50 jumps), Shelton 1:35 min 9 inch box (50 jumps)

___________________________________________________________

200 Calf Raises- Rich, Shelton

___________________________________________________________

Workout Complete!
Temp 100+, Very, Very Hot

Shoutout to Haley Goble for completing today's workout on her own!!

July 12, 2013
Workout - I Don't Even Know Your Name
--------------------------------
Five minute warm up
-------------------------------
For time - 1 mile run (with a twist). Every 200 yards (approximately) stop and do 50 squats. Target is to do 200 squats every 1/2 mile for a total of 400. Record your time.
------------------------------------
3 sets of heavy leg extensions
-----------------------------------
3 sets of straight leg dead lift
------------------------------------
200 calf raises (stand against a wall)
------------------------------------
100 box jumps for time
------------------------------------
Stretch/cool down

Post your time and lifts

For those who can't make it to a gym I recommend a quick fitnten workout (ten minute workout you can do anywhere)

3 sets of 25 squats ( rest about 30 seconds between each set)

3 sets of 30 second jumping jacks (rest 30 seconds between sets)

100 calf raises

July 11, 2013 - Workout
Who Trained? Rich Elwood, Shelton Elwood, Haley Goble
Workout - Fast and the Furious
__________________________________________________________
1/2 mile run - Rich 3:05, Shelton 4:24, Haley 4:21
__________________________________________________________
High Repetition Bench (5 sets)
Set 1 - Rich 51 reps at 110lbs, Shelton 20 reps at 45lbs, Haley 35 reps at 45lbs
Set 2 - Rich 28 reps at 110, Shelton 15 reps at 45, Haley 25 at 45
Set 3 - Rich 21 reps at 110, Shelton 12 at 45, Haley 20 at 45
Set 4 - Rich 15 reps at 110, Shelton 12 at 45, Haley 21 at 45
Set 5 - Rich 15 reps at 110, Shelton 7 at 45, Haley 15 at 45
__________________________________________________________
1/2 mile run - Rich 3:21, Shelton 4:52, Haley 4:32
__________________________________________________________
Skull Crushers (Triceps)
Set 1 - Rich 17 reps at 57lbs, Shelton 21 reps at 20 lbs, Haley 30 reps at 20 lbs
Set 2 - Rich 11 at 57, Shelton 21 at 20, Haley 25 at 20
Set 3 - Rich 7 at 57, Shelton 15 at 20, Haley 20 at 20
___________________________________________________________
1/2 mile run - Rich 3:40, Shelton 4:54, Haley 4:40
___________________________________________________________
High Rep Leg Lifts (with rubber band resistance) and Incline Press (Fast Rotations)
Rich - 35 lbs dumbbells 35 reps - 20 leg lifts
35 lbs - 29 reps - 16 leg lifts
35 lbs - 26 reps - 13 leg lifts
Shelton 15 lbs - 15 reps - 15 leg lifts
15 lbs - 15 reps - 10 leg lifts
15 lbs - 15 reps - 30 crunches
Haley 3 rounds of 15lbs - 15 reps and 15 leg lifts
___________________________________________________________
1/2 mile run - Rich 3:52, Shelton 5:20, Haley 5:18

Workout Complete

Workout temperature est. 100+
Very Hot
Great job Shelton and Haley!