Update 070707
don't forget! every tuesday @ 6pm at the north end of Greenlake! Free group workouts! bring friends! and be ready to sweat!
new workout to try (a Filthy Fifties modification)
Dirty Thirty: Vaughn
KB Swings (1 pood)
Box Jumps @ 24"
Military Press @ 30#
V-Ups
Pullups
V-Ups
Military Press @ 30#
Box Jumps @ 24#
KB Swings (1 pood)
Saturday, July 07, 2007
Tuesday, June 26, 2007
Children & Personal Trainers
props to Shannon for this article from KOMO 4 Seattle
++++
By Associated Press
DALLAS (AP) - Nearly a million American youngsters, some as young as 6, rely on personal trainers to shape up, lose weight or improve in sports, according to figures from the nation's leading sports club association.
Many parents, worried about their children's weight and fitness, say working with a trainer motivates their kids and helps build confidence. So they are willing to spend the $40 to $60 an hour that trainers generally charge.
"We are seeing children that are out of shape where their parents realize the exercise program needs to be safe and effective," said Joe Moore, president of International Health, Racquet and Sportsclub Association. "A personal trainer is a good way to make sure that the criteria are met."
The Boston-based group's latest figures, from 2005, show that 824,000 children between the ages of 6 and 17 use trainers - a figure that accounts for about 13 percent of trainers' clients.
With many high school students not getting exercise at school unless they play a sport, more parents are turning to trainers to help their children stay fit, said Carla Sottovia, assistant fitness director at Dallas' Cooper Fitness Center.
More than one-third of American children are overweight and experts warn of future health problems ahead from diabetes to heart disease.
Kathleen Ballew decided her 7-year-old son, Jordan Sims, who will begin second grade in the fall, could benefit from some one-on-one time with a fitness professional. She had noticed he needed help with balance and coordination in soccer and karate. She'd also observed he was reluctant to do things kids normally do, like climbing on park equipment.
"I also just want to get him in the habit of making exercise part of daily routine," said Ballew, who described her son as just a little overweight. She fears it's something he'll have to struggle with as he grows up.
Since Jordan began working out at Baylor Tom Landry Fitness Center in Dallas with a trainer about a year ago, he moves more naturally and confidently, his mother said.
His trainer, Lauren Jacobson, works with about half a dozen kids under 18. She said she's noticed that training helps build confidence and a sense of accomplishment, along with helping kids get in better shape.
Zachary Edgerton, 18, who graduated this spring from a Dallas-area high school, has been working out with a trainer since his sophomore year.
He was in the middle of doing a makeover on his body after he began jogging as a 5-foot-2, 210-pound eighth-grader. By the end of his sophomore year, he'd lost about 60 pounds. Edgerton, who saw a trainer for a time during middle school, decided training was a good way to get more toned.
"I was done being a fat kid and I wanted to get in shape and feel good," said Edgerton, now 5-foot-7 and 165.
Dr. LeAnn Kridelbaugh, a pediatrician and nutrition specialist at Children's Medical Center Dallas, said that if parents have the resources for a personal trainer and their teen wants to do it, having a set appointment can be a good motivator to exercise.
"If you have the money and you feel that your late adolescent is going to get in shape and be more fit by using a personal trainer, I don't think that most pediatricians would have a problem with that," she said.
She cautions though that for children who have not yet reached puberty it's important that the trainer know how to work with kids whose bodies are still developing.
Kridelbaugh also points out that kids can get the exercise they need on their own by swimming, riding bikes, jumping rope or taking walks with their family. And something as simple as playing catch can improve coordination, she said.
"They can probably accomplish just as much with a motivated parent, playing games," Kridelbaugh said.
It's important that it be fun, she said.
Parents don't always find that easy to do, however. Kathleen McGowan said she's been impressed by the variety that her 13-year-old daughter's trainer puts into their workout sessions - something she doesn't think she would be able to do.
"It's unpredictable, which makes it fun," said McGowan.
After a recent fast-paced, 30-minute workout, daughter Katie McGowan's face glows with a wide smile and rosy cheeks.
"You're doing something to make yourself healthier and it's a really good feeling," she said.
The teen, whose twice-a-week training includes stretching and lifting weights, began working with a trainer this spring.
Katie McGowan said that before she began training, she occasionally worked out on a treadmill at home and sometimes played tennis. She also enjoys swimming.
Now, along with her training sessions and other activities, the soon-to-be eighth-grader stretches and works out a home.
Kathleen McGowan said the training sessions give her daughter's activities not only another dimension, but also add structure.
"I think it's made the whole concept of healthy living fun, as opposed to a chore," she said.
++++
Read the original article.
++++
By Associated Press
DALLAS (AP) - Nearly a million American youngsters, some as young as 6, rely on personal trainers to shape up, lose weight or improve in sports, according to figures from the nation's leading sports club association.
Many parents, worried about their children's weight and fitness, say working with a trainer motivates their kids and helps build confidence. So they are willing to spend the $40 to $60 an hour that trainers generally charge.
"We are seeing children that are out of shape where their parents realize the exercise program needs to be safe and effective," said Joe Moore, president of International Health, Racquet and Sportsclub Association. "A personal trainer is a good way to make sure that the criteria are met."
The Boston-based group's latest figures, from 2005, show that 824,000 children between the ages of 6 and 17 use trainers - a figure that accounts for about 13 percent of trainers' clients.
With many high school students not getting exercise at school unless they play a sport, more parents are turning to trainers to help their children stay fit, said Carla Sottovia, assistant fitness director at Dallas' Cooper Fitness Center.
More than one-third of American children are overweight and experts warn of future health problems ahead from diabetes to heart disease.
Kathleen Ballew decided her 7-year-old son, Jordan Sims, who will begin second grade in the fall, could benefit from some one-on-one time with a fitness professional. She had noticed he needed help with balance and coordination in soccer and karate. She'd also observed he was reluctant to do things kids normally do, like climbing on park equipment.
"I also just want to get him in the habit of making exercise part of daily routine," said Ballew, who described her son as just a little overweight. She fears it's something he'll have to struggle with as he grows up.
Since Jordan began working out at Baylor Tom Landry Fitness Center in Dallas with a trainer about a year ago, he moves more naturally and confidently, his mother said.
His trainer, Lauren Jacobson, works with about half a dozen kids under 18. She said she's noticed that training helps build confidence and a sense of accomplishment, along with helping kids get in better shape.
Zachary Edgerton, 18, who graduated this spring from a Dallas-area high school, has been working out with a trainer since his sophomore year.
He was in the middle of doing a makeover on his body after he began jogging as a 5-foot-2, 210-pound eighth-grader. By the end of his sophomore year, he'd lost about 60 pounds. Edgerton, who saw a trainer for a time during middle school, decided training was a good way to get more toned.
"I was done being a fat kid and I wanted to get in shape and feel good," said Edgerton, now 5-foot-7 and 165.
Dr. LeAnn Kridelbaugh, a pediatrician and nutrition specialist at Children's Medical Center Dallas, said that if parents have the resources for a personal trainer and their teen wants to do it, having a set appointment can be a good motivator to exercise.
"If you have the money and you feel that your late adolescent is going to get in shape and be more fit by using a personal trainer, I don't think that most pediatricians would have a problem with that," she said.
She cautions though that for children who have not yet reached puberty it's important that the trainer know how to work with kids whose bodies are still developing.
Kridelbaugh also points out that kids can get the exercise they need on their own by swimming, riding bikes, jumping rope or taking walks with their family. And something as simple as playing catch can improve coordination, she said.
"They can probably accomplish just as much with a motivated parent, playing games," Kridelbaugh said.
It's important that it be fun, she said.
Parents don't always find that easy to do, however. Kathleen McGowan said she's been impressed by the variety that her 13-year-old daughter's trainer puts into their workout sessions - something she doesn't think she would be able to do.
"It's unpredictable, which makes it fun," said McGowan.
After a recent fast-paced, 30-minute workout, daughter Katie McGowan's face glows with a wide smile and rosy cheeks.
"You're doing something to make yourself healthier and it's a really good feeling," she said.
The teen, whose twice-a-week training includes stretching and lifting weights, began working with a trainer this spring.
Katie McGowan said that before she began training, she occasionally worked out on a treadmill at home and sometimes played tennis. She also enjoys swimming.
Now, along with her training sessions and other activities, the soon-to-be eighth-grader stretches and works out a home.
Kathleen McGowan said the training sessions give her daughter's activities not only another dimension, but also add structure.
"I think it's made the whole concept of healthy living fun, as opposed to a chore," she said.
++++
Read the original article.
Friday, June 22, 2007
Weight-Loss Pills
I don't know too many people who read blogs (including this one), but I regularly check out Ross En's blog and he recently put up this article. I'll add my thoughts about this all later.
-----
Weight-loss pills fly off the shelves in New York
June 20th, 2007 | Category: The Blog
It looks like pill makers will make a killing off the new non-prescription weight loss pill Alli.
Pills fly off the shelves
As stated within:
A pharmacist at Windsor Pharmacy in Midtown Manhattan, Maha Omar, said the store initially bought 10 boxes of Alli, but reordered about two dozen more on Saturday after initial demand was strong. The store has sold about 20 boxes, each of which includes a month’s supply.
******
Now, we can all criticize the pill manufacturer for misleading the consumer to believe that these pills are the silver bullet, but can you blame them? These pill manufacturers are simply supplying the market with a product that is demanded by the consumer. Our society is lazy. Pill popping is here to stay. No one wants to work for anything.
******
This story reminds me of a trip to Walmart that I made last year. I needed to pick up a few 45 pound plates. I head to the exercise section and it looks like a ghost town. The free weights are covered in dust. I grab 4 x 45 pound plates and load up the shopping cart. I then head to checkout at the other end of the store. On my way, I pass by the vitamin and diet pill section. There are FOUR obese women all huddled around the diet pills. Each woman is trying to squeeze her way in to grab one of the last bottles. I wish I had a camera. These women are literally bumping in and off of each other, all trying to get their hands on a bottle of diet pills.
Meanwhile, the exercise equipment at the other side of the store is deserted. All you’ll see in that department is a thin coat of dust.
My trip to Walmart told me a lot about our world today. It’s a damn shame.
Ross
----
read more
-----
Weight-loss pills fly off the shelves in New York
June 20th, 2007 | Category: The Blog
It looks like pill makers will make a killing off the new non-prescription weight loss pill Alli.
Pills fly off the shelves
As stated within:
A pharmacist at Windsor Pharmacy in Midtown Manhattan, Maha Omar, said the store initially bought 10 boxes of Alli, but reordered about two dozen more on Saturday after initial demand was strong. The store has sold about 20 boxes, each of which includes a month’s supply.
******
Now, we can all criticize the pill manufacturer for misleading the consumer to believe that these pills are the silver bullet, but can you blame them? These pill manufacturers are simply supplying the market with a product that is demanded by the consumer. Our society is lazy. Pill popping is here to stay. No one wants to work for anything.
******
This story reminds me of a trip to Walmart that I made last year. I needed to pick up a few 45 pound plates. I head to the exercise section and it looks like a ghost town. The free weights are covered in dust. I grab 4 x 45 pound plates and load up the shopping cart. I then head to checkout at the other end of the store. On my way, I pass by the vitamin and diet pill section. There are FOUR obese women all huddled around the diet pills. Each woman is trying to squeeze her way in to grab one of the last bottles. I wish I had a camera. These women are literally bumping in and off of each other, all trying to get their hands on a bottle of diet pills.
Meanwhile, the exercise equipment at the other side of the store is deserted. All you’ll see in that department is a thin coat of dust.
My trip to Walmart told me a lot about our world today. It’s a damn shame.
Ross
----
read more
Friday, June 08, 2007
Vertical Farms
in the pursuit of living longer and healthier, we have to wonder what the future holds for us.
in a recent article i read, i was exposed to vertical farms or living skyscrapers. wonderful idea, amazing concept.
if i could, i would own one. and i'd put a gym in it.
read more:
http://www.verticalfarm.com/
http://nymag.com/news/features/30020/
http://en.wikipedia.org/wiki/Vertical_farms
in a recent article i read, i was exposed to vertical farms or living skyscrapers. wonderful idea, amazing concept.
if i could, i would own one. and i'd put a gym in it.
read more:
http://www.verticalfarm.com/
http://nymag.com/news/features/30020/
http://en.wikipedia.org/wiki/Vertical_farms
Monday, May 21, 2007
Sunday, May 20, 2007
Indian Clubs
Clubbells aka Indian Clubs!
great pictures and diagrams. now if i could only find one or two to play with..
----
if the weather is decent this Wednesday (05/23) afternoon, expect a big group workout at Greenlake. more details to come
if interested, reach me at ABueno@gmail.com
great pictures and diagrams. now if i could only find one or two to play with..
----
if the weather is decent this Wednesday (05/23) afternoon, expect a big group workout at Greenlake. more details to come
if interested, reach me at ABueno@gmail.com
Modern Day Gyms
from the February CF Journal:
"The big-box health club industry at large is the concentrated, stinking, gelid mass of the sum total of this silly bullshit. The industry-standard floor configuration is 55 percent of the space in treadmills and the latest fashion in "cardio" equipment. Closing The Sale is the only valued expertise on the staff. Deadlifts and chalk are prohibited, sweating is discouraged, and noise is considered offensive. Squats and presses are understood to be Smith Machine exercises. There is probably a wrist curl machine. The two-year contract sticks it all together."
- Mark Rippetoe, C.S.C.S. & owner of Wichita Falls Athletic Club/CrossFit Wichita Falls
----
Although I am that young 'kid' in the polo at Gold's, I understand the difference and importance of training for health versus training to look "toned and sexy". "Form follows function"- your body will look more athletic the more athletic you become. I agree with the quote above how most facilities will boast about what equipment they have and to follow whatever is currently hot in the fitness & health world.
We've known for ages how to lose fat and stand more straight. Science has proved it too many times. People are just too lazy to get it done because it takes a lot of time and more importantly, a lot of dedication.
Gym chains primary goals is to keep their membership quotas up. They could care less that you've had back problems for ages, they just want your monthly dues. Costs used for equipment forfeit quality for staff resulting in high turnover rates, in turn lowering success rates for clients. These clients end up not wanting to continue in exercising and fall off back into the unfit population. It's a great business, but it shouldn't be classified within the Health & Fitness category.
So how do we change the public perception of gyms? With education. Word of mouth from a group of people who have seen the changes that stick. Leading by example. Showing more that doing something, and more importantly, doing something right yields the results you've been looking for. Big-box gyms are great for those who already know how to workout, but for the beginning novice, exposure is key.
Not everyone does what's best- only smart ones do.
"The big-box health club industry at large is the concentrated, stinking, gelid mass of the sum total of this silly bullshit. The industry-standard floor configuration is 55 percent of the space in treadmills and the latest fashion in "cardio" equipment. Closing The Sale is the only valued expertise on the staff. Deadlifts and chalk are prohibited, sweating is discouraged, and noise is considered offensive. Squats and presses are understood to be Smith Machine exercises. There is probably a wrist curl machine. The two-year contract sticks it all together."
- Mark Rippetoe, C.S.C.S. & owner of Wichita Falls Athletic Club/CrossFit Wichita Falls
----
Although I am that young 'kid' in the polo at Gold's, I understand the difference and importance of training for health versus training to look "toned and sexy". "Form follows function"- your body will look more athletic the more athletic you become. I agree with the quote above how most facilities will boast about what equipment they have and to follow whatever is currently hot in the fitness & health world.
We've known for ages how to lose fat and stand more straight. Science has proved it too many times. People are just too lazy to get it done because it takes a lot of time and more importantly, a lot of dedication.
Gym chains primary goals is to keep their membership quotas up. They could care less that you've had back problems for ages, they just want your monthly dues. Costs used for equipment forfeit quality for staff resulting in high turnover rates, in turn lowering success rates for clients. These clients end up not wanting to continue in exercising and fall off back into the unfit population. It's a great business, but it shouldn't be classified within the Health & Fitness category.
So how do we change the public perception of gyms? With education. Word of mouth from a group of people who have seen the changes that stick. Leading by example. Showing more that doing something, and more importantly, doing something right yields the results you've been looking for. Big-box gyms are great for those who already know how to workout, but for the beginning novice, exposure is key.
Not everyone does what's best- only smart ones do.
Wednesday, April 11, 2007
[video] Squats
as most know, I swear by the squat. it IS the king of all exercises.
watch this CF video about air (bodyweight) squats.
there is no discussion about toe-to-knee relation, but the more advanced you become, the more your knee can approach your toe. you have adequate strength in the knee joint to compensate for.
Play:
Windows Media Player or Quicktime
click to play or right-click to download
watch this CF video about air (bodyweight) squats.
there is no discussion about toe-to-knee relation, but the more advanced you become, the more your knee can approach your toe. you have adequate strength in the knee joint to compensate for.
Play:
Windows Media Player or Quicktime
click to play or right-click to download
Monday, April 09, 2007
Food For Thought
excuse the pun.
The Paleo Diet
"Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means as practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products."
Read more.
The Paleo Diet
"Paleolithic-type diet in modern times: if a food item resembles one that can be found in the wild, obtained with bare hands or simple tools, and ingested immediately without cooking, processing, and by simple preparation (i.e., peeling, cracking, washing, etc.), and cause the consumer no ill effects either during or after consumption, then it can be considered edible, and therefore permissible to eat. Any food meeting this standard can then be cooked and prepared by the simplest means as practical and consumed in modest quantities. Food exclusions comprise those introduced in the human food supply late in the course of human evolution, in particular after the invention of agriculture about 10,000 years ago: cereal grains, legumes and dairy products."
Read more.
Sunday, April 08, 2007
Happy Easter
enjoy your holiday but make sure you don't overindulge on eating today.. and not too much candy!
------------
workout/trick session today
Greenlake, 2pm
the grass area behind the kiddy pool across the street from Zeek's Pizza
contact me for more info
360/473.6819
------------
"Don't ask for a light load, but rather ask for a strong back."
- Anonymous
------------
workout/trick session today
Greenlake, 2pm
the grass area behind the kiddy pool across the street from Zeek's Pizza
contact me for more info
360/473.6819
------------
"Don't ask for a light load, but rather ask for a strong back."
- Anonymous
Saturday, April 07, 2007
"Smile and Look Alive!"
Nathan's and Elizabeth's Workout
TABATA:
Wall Ball Shots (12# Nathan, 6# Elizabeth)
Situps
Squats
Push Ups
Lunge
Hip Extensions on Ball
Jumping Jacks
Supermans
SCORES:
Nathan 84
Elizabeth 81
-------------
Dan and I have been tricking at the field on 90th and Wallingford the past week or so in an attempt to bring back the tricking crew known as the 'Gymnasties'. It's just been the two of us for now, but I've been letting other people know. Outdoor workouts are a nice change of scenery and are VERY refreshing.
So yesterday Dan, Adrian, Tammy met me at Greenlake for a session and it went pretty well. We ran through movement patterns, some basic gymnastics drills, and tricking skills (the 540 Kick). Later we moved onto Kettlebell work with swings, swings + chest taps, cleans, etc.
We're planning on having more outdoor group training sessions on a weekly basis, more if the weather is generous. Feel free to join and bring a friend or two, but be prepared to get dirty and sweaty!
Stay posted! I'll notify y'all with dates and times. You're gonna have to call me to find the location as I'm sure it'll constantly change. Leave a comment if you're interested in joining the fun.
enjoy!
TABATA:
Wall Ball Shots (12# Nathan, 6# Elizabeth)
Situps
Squats
Push Ups
Lunge
Hip Extensions on Ball
Jumping Jacks
Supermans
SCORES:
Nathan 84
Elizabeth 81
-------------
Dan and I have been tricking at the field on 90th and Wallingford the past week or so in an attempt to bring back the tricking crew known as the 'Gymnasties'. It's just been the two of us for now, but I've been letting other people know. Outdoor workouts are a nice change of scenery and are VERY refreshing.
So yesterday Dan, Adrian, Tammy met me at Greenlake for a session and it went pretty well. We ran through movement patterns, some basic gymnastics drills, and tricking skills (the 540 Kick). Later we moved onto Kettlebell work with swings, swings + chest taps, cleans, etc.
We're planning on having more outdoor group training sessions on a weekly basis, more if the weather is generous. Feel free to join and bring a friend or two, but be prepared to get dirty and sweaty!
Stay posted! I'll notify y'all with dates and times. You're gonna have to call me to find the location as I'm sure it'll constantly change. Leave a comment if you're interested in joining the fun.
enjoy!
workout: "Kristina"
20 Pullups
50 Situps
30 KB Swing (1 pood)
15 Pushups
40 Squats
500m Row
40 Squats
15 Pushups
30 KB Swing (1 pood)
50 Situps
20 Pullups
for time.
50 Situps
30 KB Swing (1 pood)
15 Pushups
40 Squats
500m Row
40 Squats
15 Pushups
30 KB Swing (1 pood)
50 Situps
20 Pullups
for time.
Tuesday, April 03, 2007
"You Are What You Eat"
from Paul Chek, this is a wonderful article about processed foods and what happens when we eat it.
You Are What You Eat
enjoy!
You Are What You Eat
enjoy!
Tuesday, March 27, 2007
Summer Is Coming...
If you are not currently exercising but want to look good come June I suggest starting your workout program now.
You all have tools to start. If you're serious, get it done.
and If you need help, ask.
You all have tools to start. If you're serious, get it done.
and If you need help, ask.
Monday, March 26, 2007
The Zone Diet
click to read the summary as it appears on The Zone's official website.
The breakdown of the diet tells us that we should be eating low-fat protein and fruits/vegetables. Meal plates should be divided into 1/3's. One section would contain the low-fat protein and the other two sections would be filled with fruits and/or vegetables. The low-fat protein should be the size of your palm.
Read More.
The breakdown of the diet tells us that we should be eating low-fat protein and fruits/vegetables. Meal plates should be divided into 1/3's. One section would contain the low-fat protein and the other two sections would be filled with fruits and/or vegetables. The low-fat protein should be the size of your palm.
Read More.
Sunday, March 25, 2007
"Domo Arigatoo Mr. Tabata"
with the subject i discussed in my last post, i decided to create my own Tabata Interval workout and it has been dubbed "Domo Arigatoo Mr. Tabata"
Exercises:
KB Swing (1 pood) - swing must past head level, catch in squat position
KB Squat - touch the ground
KB SLDL - touch the ground
Burpees
Push Ups
Sit Ups - Naval style (hands crossed on shoulders/arms, elbows touch thigh)
Row (for Calories)
Scoring:
add all lowest number of reps/calories in each exercise. total of all numbers equal your score.
my score today was 71*.
it has been said to do Tabata workouts twice a month for maximal results. i plan on doing that starting in April. today was my test run and it treated me well.
*i also attempted to do the CrossFit WOD "Michael" but it was interrupted due to me forgetting i had a client at 5:30. i only reached the end of the second round and i had to stop.
Exercises:
KB Swing (1 pood) - swing must past head level, catch in squat position
KB Squat - touch the ground
KB SLDL - touch the ground
Burpees
Push Ups
Sit Ups - Naval style (hands crossed on shoulders/arms, elbows touch thigh)
Row (for Calories)
Scoring:
add all lowest number of reps/calories in each exercise. total of all numbers equal your score.
my score today was 71*.
it has been said to do Tabata workouts twice a month for maximal results. i plan on doing that starting in April. today was my test run and it treated me well.
*i also attempted to do the CrossFit WOD "Michael" but it was interrupted due to me forgetting i had a client at 5:30. i only reached the end of the second round and i had to stop.
TABATA
Tabata - an exercise method developed by Dr. Izumi Tabata that increases both aerobic and anaerobic capacity. The method is defined by 20 seconds of high-intensity work followed by 10 seconds of rest per round for a total of eight rounds.
READ MORE
+ Ross Training: Tabata Method
+ CrossFit's "Tabata This" Workout
+ T-Nation: The Tabata Method
enjoy.
READ MORE
+ Ross Training: Tabata Method
+ CrossFit's "Tabata This" Workout
+ T-Nation: The Tabata Method
enjoy.
Tammy's Workout
her workout earlier this morning looked a bit like this:
25 Box Jumps @ 18"
DB Walking Lunge @ 15#
20 Ball Draw-In's
60 sec Mountain Climbers
10 BB Roll Out @ 65#
60 sec Waiter Walk (each hand)
10 BB Roll Out @ 65#
60 sec Mountain Climbers
20 Ball Draw-In's
DB Walking Lunge @ 15#
25 Box Jumps @ 18"
and then she did a modified CF workout i've done in the past
- Pullup/Pushup Ladder -
Pull Ups (on Gravitron) 10-9-8-7-6-5-4-3-2-1
Mountain Pushups 10-9-8-7-6-5-4-3-2-1
25 Box Jumps @ 18"
DB Walking Lunge @ 15#
20 Ball Draw-In's
60 sec Mountain Climbers
10 BB Roll Out @ 65#
60 sec Waiter Walk (each hand)
10 BB Roll Out @ 65#
60 sec Mountain Climbers
20 Ball Draw-In's
DB Walking Lunge @ 15#
25 Box Jumps @ 18"
and then she did a modified CF workout i've done in the past
- Pullup/Pushup Ladder -
Pull Ups (on Gravitron) 10-9-8-7-6-5-4-3-2-1
Mountain Pushups 10-9-8-7-6-5-4-3-2-1
Saturday, March 24, 2007
Update 032407
i haven't utilized this that much, but i'm finally back.
i am now a personal trainer (and assistant fitness manager) at a Gold's Gym in North Seattle.
NOW i really know my stuff.
during the time i was absent from here i've attend Ashmead College's Personal Training program, met many more people- other trainers/members/fitness & health professionals, done seminars (Pavel, Discover U, etc), and have researched a lot more online.
the biggest fitness revelation to me was probably this thing called CrossFit.
i'll update more later.. and many more of you will just be introduced to this blog.
i am now a personal trainer (and assistant fitness manager) at a Gold's Gym in North Seattle.
NOW i really know my stuff.
during the time i was absent from here i've attend Ashmead College's Personal Training program, met many more people- other trainers/members/fitness & health professionals, done seminars (Pavel, Discover U, etc), and have researched a lot more online.
the biggest fitness revelation to me was probably this thing called CrossFit.
i'll update more later.. and many more of you will just be introduced to this blog.
Subscribe to:
Posts (Atom)
