01/13/2022
RUNNERS: Are you ready to run faster? The off-season is the best time to add strength and plyometric training. There’s a great story in a 2004 about and her journey from a disappointing 4th place finish at the 2000 Sydney Olympics to setting WORLD RECORDS in 2004 in the 5k, 10k, half-marathon, and marathon. Adding strength and plyometric training played a big role in her development into world record holder. Are you ready to safely add strength and plyometric training to improve your running? Come into the gym for a movement and fitness assessment, and learn how to improve your running! NEW CLIENT OFFER: two 1-hour assessment sessions, plus two 1-hour training sessions, plus a 6-week personalized training program. $150
05/06/2018
Working through a goal setting program, and came upon this bit of wisdom:
"Take a moment to consider the activities you would like to pursue outside of obligations such as work, family and school. The activities you choose should be worthwhile and personally meaningful.
"Without a plan, people often default to whatever is easiest, such as television watching, and waste their private time. If you waste 4 hours a day, which is not uncommon, then you are wasting 1400 hours a year. That is equivalent to 35 40-hour work weeks, which is almost as much as the typical individual spends at his or her job every year.
"If your time is worth $25 per hour, then you are wasting time worth $35,000 per year. Over a 50-year period, that is $1.8 million dollars, not counting interest or any increase in the value of your time as you develop."
09/17/2017
Today's challenge: "Murph," in memory of Navy SEAL Lieutenant Mike Murphy, who was killed in Afghanistan June 28th, 2005. Mike was awarded the Medal of Honor. He was also my classmate at Officer Candidate School.
Crossfit.com posts: "This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is."
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
09/16/2017
Today's finisher: 3 Rounds of 12 reps Box Jumps, 9 reps Clean & Press, 6 reps Deadlifts. Use a box height that is about 100% of your max vertical jump, 50-60% of your 1RM on the Clean & Press, and 60-70% of your 1RM on the Deadlift. Exercise demos in the comments.
09/16/2017
Today's finisher: 50 yard Shuttle Run (5x10yds) and 10 Push-Ups. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 8 Squat Jumps. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 10 Burpees. Repeat. Rest 60 seconds. 50 yard Shuttle Run and 20 Split Squat Jumps. Repeat.
