Workout #29

For to be free is not merely to cast off one's chains, but to live in a way that respects and enhances the freedom of others. 

Nelson Mandela 

5 rds:

20 Shoulder Press (10#, 20#, 30#)
20 Squats
20 Push-ups

compare to workout  #5

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #28

Experience is the teacher of all things. 

Julius Caesar 

                                                                           rest

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x55sec 3x8 3x8 3x5	55sec 30sec 30sec 30sec
Superman Crunches Bicycle	4x20 4x45 4x40
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension	2x5 10.8.8 8.8.6 15.12.12 10.8.8 10.8.8 3x10 12.8.12 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday

Enjoy your Holiday. If you need to work off some of that Turkey and Ham, go for a light run, do some yoga. Enjoy your time off and being with family.

Thursday ...Happy Thanksgiving Day

Enjoy your Holiday, and Happy Thanksgiving to you and your family!

Workout #27

The things that will destroy America are prosperity-at-any-price, peace-at-any-price, safety-first instead of duty-first, the love of soft living, and the get-rich-quick theory of life. 

Theodore Roosevelt

                                                              rest

Jump Rope 4 Squat Jumps+T-Drill+10yd Sprint 4 Split Jumps+20yd Shuttle+10yd Sprint 3 Broad Jump+Cone Circle+10yd Sprint	3x45sec x4 x5 x4	45sec 20sec 15sec Jog Back
Back Extension Seated Russian Twist V-Ups	4x20 4x20 4x20
DB Step-Up Jump DB Step-Up Romanian Deadlift Pulldowns DB Incline Press Incline Reverse Flys	3x5 8.8.5 8.6.6 3x10 3x8 12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #26

"Slow is smooth, Smooth is fast!"

Take an active rest day. 

10 mins of good stretching after warm-up

Run 5k at any pace

10 mins of good stretching and cool down

Take advantage of today. Run fast or run slow, just get in the meters and more importantly do the stretching. You will feel much better.  Make sure you stretch for at least 10 mins before and after. Do not do any extra workouts today. You need the rest! Post your results and stretches. If you have any questions, e-mail, call or post your questions to the site.

Workout #25

Death is nothing, but to live defeated and inglorious is to die daily. 

Napoleon Bonaparte 

Jump Rope Squat Jump+10yd Sprint Split Squat Jump+10yd Sprint Broad Jump+10yd Sprint	5x55sec 3x8 3x8 3x5	rest 55sec 30sec 30sec 30sec
Superman Crunches Bicycle	4x20 4x45 4x40
Dumbbell Squat Jumps-Jump and Hold Back Squat Walking Lunges Calf Raises DB Bench Press(1x12 wup) 1 Arm DB Row SB Pinkeys Up DB Shldr Raises Bicep Curl Tricep Extension Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.	2x5 10.8.8 8.8.6 15.12.12 10.8.8 10.8.8 3x10 12.8.12 12.8.12

                                                                      

Friday workout #7

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #7

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #24

What is success? I think it is a mixture of having a flair for the thing that you are doing; knowing that it is not enough, that you have got to have hard work and a certain sense of purpose. 

Margaret Thatcher 

Jump Rope                                3x40sec   40sec

4 Squat Jumps+T-Drill+10yd Sprint         x3           20sec

4 Split Jumps+20yd Shuttle+10yd Sprint   x4          15sec

3 Broad Jump+Cone Circle+10yd Sprint   x3

Jog Back

 

Back Extension                           4x18

Seated Russian Twist                 4x18

 V-Ups                                         4x18

 

DB Step-Up Jump                      3x5

DB Step-Up                               3x8

Romanian Deadlift                     8.8.6

Pulldowns                                  12.10.10

DB Incline Press                        10.8.8

Incline Reverse Flys                  12.8.12

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #23

The most important single ingredient in the formula of success is knowing how to get along with people. 

Theodore Roosevelt 

Run 1 mile

3rds:
10 pull-ups
20 push-ups
30 squats

Run 1 mile

Compare to Workout #4

Remember form is more important than weight. There are no weights listed because these are not weighted exercises. If you can't do pull-ups, do an alternate and gauge it for you. Just make sure you complete the number of reps for the pull-ups. Get the form down! Gauge the workout for you.

Workout #22

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome.

Booker T. Washington

                                                                         rest
Jump Rope                                     5x50sec 50sec
Squat Jump+10yd Sprint             3x6        25sec
Split Squat Jump+10yd Sprint   3x6         25sec
Broad Jump+10yd Sprint            3x4         25sec

Superman                                      4x18
Crunches                                        4x40
Bicycle                                            4x35

Dumbbell Squat Jumps-Jump and Hold   2x5
Back Squat                                                      10.10.8
Walking Lunges                                             3x8
Calf Raises                                                      15.12.12
DB Bench Press(1x12 wup)                          10.10.8
1 Arm DB Row                                               10.10.8
SB Pinkeys Up DB Shldr Raises                  3x10
Bicep Curl                                                       10.10.8
Tricep Extension                                           10.10.8



Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Friday workout #6

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #6

Ms. Shepard asked me to post a workout for you.

Jump Rope                                                          4x20sec 20sec rest
10yd Sprint+Ladder Drills+10yd Sprint      x4            15sec rest
10yd Sprint+Step Taps+10yd Sprint            2x10sec  20sec rest
10yd Sprint+Squat Jacks+10yd Sprint         2x10sec  20sec rest

Good Morning                                                  4x12
Leg Twist                                                           4x12
Sit-ups                                                                4x20

DB Squat Jump                                                3x5
Single leg leg press or squat                          3x10
Lateral Lunges                                                  12.12.10
Calf Raises                                                         3x15
DB Shoulder Press                                           10.10.8
Pull-Ups                                                             3x Max
SB Push-Ups                                                     3x Max
Bicep Curls                                                        10.8.6
Tricep Extension                                              10.8.6

Finish all sets of one exercise allowing 1 min of rest between sets unless otherwise specified, before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. If you have any questions, post request in comments or e-mail me. Please post your results under comments.

Workout #21

"Sometimes it is entirely appropriate to kill a fly with a sledge-hammer!"

MAJ HOLDREDGE

3 sets of 12 reps:

Weight workout #2

Leg Press
Bench Press
Row
Shoulder Press
Deadlift
Lat. Pull downs
Cable Cross-overs
Med Ball Twist

Finish all 3 sets of one exercise allowing 1 min of rest between sets before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. I have work sheets for Weight workouts #1 and #2. If you need them, post request in comments or e-mail me.

Workout #20

"Marine Corps integrity is doing that thing which is right, when no one is looking"

Col. Colin Lampard, USMC


"Hansen" ...(modified)




Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine). (from www.crossfit.com)

5 rds:

30 KB Swings (15#, 25#, 35#)
30 Burpees
30 Sit-ups

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #19

Uncommon valor was a common virtue.

Fleet Admiral Chester W. Nimitz

3 sets of 12 reps:

Weight workout #1

DB Squats
Pull-ups
Assisted Dips
DB Lateral Lunges
DB Reverse Fly on Stability Ball
DB Incline Fly on Stability Ball
Seated Row on Cable Machine (#10)
Decline Sit-ups

Finish all 3 sets of one exercise before moving to the next. Adjust the weight so that it challenges you to barely complete all reps.Remember form is more important than weight. Make sure you have the form down then go up in weight! Gauge the workout for you. I have work sheets for Weight workouts #1 and #2. If you need them, post request in comments or e-mail me.

Honoring our veterans and the Marine Corps

This next week contains 2 major holidays.

The first began on November 10th, 1775, in Philadelphia, PA, it was in a bar near the docks of Old Town Philadelphia, named Tun Tavern. I am talking about the birth of the United States Marine Corps. Every Marine from the youngest to the oldest, Boot to Salty, takes time to celebrate this day each year. Some will attend a Marine Corps Ball, which is a very formal event,others will get together with some old friends and talk about the "old days". A few sit in quiet and drink to there fellow Marines who have given there lives. Not all Marines celebrate in the same way but once a year all Marines all around the world on one day celebrate together. It is a tradition that has been going for more than 230 years. So I encourage you on November 10th to raise your glass to all the Marines around the world, those that are alive and those that are in another other place.


The Second is November 11th, Veterans Day. Over the years I have talked to many, many, many veterans, ranging from the very old to the very young. It use to be that veterans were considered to be the older generation,today we find that a veteran can be as young as 18. I look at the difference from the early wars such as WW I, WW II. The mentality was much different. The American spirit was very much alive. People wanted to serve there country in the military. Now people do it for a variety of other reasons. Whatever the reason men and women of the military chose to serve matters not to me. Only the fact that they did choose to serve. And for all of those that serve or have served our county, to protect us from our enemies both foreign and domestic, I would like to say thank you. I appreciate what you do and what you have done. If you see a veteran or service member this week, tell them thank you and raise a glass to them. They will probably raise a glass back in appreciation.

This weeks workouts will be in honor of Veterans and Marines. I will pull famous quotes of Veterans and Marines. Hopefully this will help motivate and push you through your workouts. We are also going to transition to a different workout routine. It is very important that you post you data so I can track if you are over training and if you need to be pushed more. Remember to gauge the workouts for your level of fitness. If you have any questions please post them and I will answer in the comments or e-mail me.

Friday workout #5

Please post workout, done on Friday. If multiple people trained together, list the training and those that attended. If you trained separately or with a different group, list that training and those that attended.

Thursday with Ms. Shepard #5

One person please post workout done with Ms. Shepard. Everyone else that attended, please just sign name to confirm you attended.

Workout #18

Success is simple. Do what's right, the right way, at the right time.
Arnold H. Glasow

5 rds:

Run 400m
10 clapping push-ups
10 Tuck jumps
10 KB Swings (15#, 25#, 35#)

Clapping push-ups: remember, as you push-ups to push off the ground and clap your hands, then catch yourself in the up position.

Remember form is more important than weight. The 3 weights listed are for light, medium, and heavy. Make sure you have the form down then go up in weight! Gauge the workout for you.

Workout #17

In order to succeed, your desire for success should be greater than your fear of failure.

Bill Cosby

Run

4 x 400m on 3 mins
4 x 200m on 2 mins

example: Start the clock and run 400m. If your time to run 400m is 1:30, then you have 1:30 to rest, for a total time of 3:00 mins. When the time hits 3 mins, run the 400m again. Continue until you have run 4 - 400m sprints, then switch to 200m without a break. Let me know if you do not understand.

4 rds:

Run 400m
10 Burpees

Gauge the workout for you!

Workout #16

Defeat is not the worst of failures. Not to have tried is the true failure.

George Edward Woodberry

3 rds:

20 pull-ups
Run 800m
10 Box Jumps (sub bench jumps or jumping on anything)
Run 800m


Remember form is more important than weight. Get the form down for all exercises! Gauge the workout for you.

I have decided to include famous quotes. I think this will help motivate you while working out. I will start to include this with scenarios. This week there will not be a scenario.