Monthly Archives: March 2014

Group dynamics are always an interesting experiment.  When you add on an intense fitness testing elements the dynamics become much more apparent.  I live my life inside this physical experiment.  Long hours watching people struggle though tough workouts has really opened my eyes to many personality traits of an athlete.  Here are a few observations I’ve made and I hope you can identify yourself and have a little laugh. #1- THE ROOKIE The “nervous pee” is a true sign of a rookie Sometimes shy, guarded and in need of a hug after a hard workout Takes direction well, but often forgets to count reps A little tentative about what intensity really means?   #2- THE SPEED DEMON Main focus is to finish first at all costs Movement standards are secondary to the need for speed Only lung burning sweaty workouts matter to the speed demon Rest “whats rest?” #3- HAWK…

Read more

Fitness and Performance Strict Pull ups 10-8-6-4-2 Use assistance or add loading to complete the reps Rest 2 minutes between efforts 3 sets: 60 sec DU 60 sec KB swings 60 sec Burpees 60 sec Row 60 sec Rest Sport 8 minute AMRAP Dead lifts and box jumps

Fitness 4 sets: Alternating DB shoulder press x 6-8 each Russian step ups x 6-8 each leg Plank on elbows x 60 seconds Rest 60 seconds after each set   For time: 400 m run 30 air squats 20 Mt. climbers 10 walking lunges 400 m run Performance 5 rounds for time: 30 wall balls 30 box jumps (step down) 400 m run Sport 10 minutes of shoulder mobility/stability 10 minutes of light rowing 20 minutes of skill practice: T2B, box jumps, Handstand walking drills 10 minutes of easy jogging

Fitness For times 1000 m row 1 minute rest 100-80-60-40-20 single unders 30-25-20-15-10 ab mat sit ups 1 minute rest 1000 m row Performance For times 1000 m row 1 minute rest 50-40-30-20-10 DU ab mat sit ups 1 minute rest 1000 m row Sport Rest day

20/29