Spartans, today is going to be a challenging day. We are as you may have noticed slowly incorporating the 300 into our workouts. My goal is to help you reduce your times, and also increase your fitness level. You may ask yourself why we do some of the exercises we do? Many of the exercises we do, altough may not seem relevant to the 300, they are. When you do a lot of lets say push ups, pull ups, running etc when we have our 300 challenge it will only get easier for you. As we round out month 1 and do our 300 challenge, expect camp to get tougher, but eventhough it is going to be tougher, you will not necessarily notice how much harder it has gotten, only because you are now used to the workouts and your fitness level should be a lot better.
Keep in mind that by coming out to Spartan camp 2X a week, you are not going to improve a huge amount. You are going to need to do your own workout at least one or two more times per week. Also, DIET DIET DIET is key. Eating the proper foods for fuel is going to be vital when you are out at the Battlefield.
For today's workout below are the exercises and I am adding a little more info:
1) Warm up (Led by Mr LaVance Randle)
Group Exercise:
1) 2X Walking lunges-We will be doing walking lunges for 50 yards with Kettlebells. You will be holding your kettlebell and will do a walking lunge about 50 yards. Once you are done, you will jog back and start again. Depending on the number of Spartans we have out, you will be broken out in groups so that we are organized when doing our walking lunges.
2) 100 yard Gasers with push ups: We will be running a 100 yd jog, and every 10 yards you will drop and do push ups (Advanced-10, intermediate 5 and beginner 1).. Once we reach the 100 yards, we will do 20 Russian Twists (Everyone).
Once we are done with the group exercises, we will break out in groups and we will be performing 4 Rounds.
Round 1 Pull up Burpee Combo
**Stand under a pull up bar and do one pull up followed by one prison push up. This will be done for 2 minutes. Once the two minutes are up, you get two minutes to rest and repeat.
Round 2: Snatch and Crawl
We will have a barbell with weight set up, you will pick up the barbell in a snatching motion, then perform 2 reps of shoulder press. Once you are done, you will bear crawl for 10 yards, and jog back. We will perform 4 sets of this exercises
Round 3 Agility Sprints
In a straight line, you will run 3/4 speed for 40 yards, stop and pedal backwards 5 steps, and forward 5 steps, then run sideways for 5 steps, back 5 and forward 5.. Once you go back and forth 5 times, you will turn around and run back.
Round 4 Box Overs
Standing in front of a box, you will jump over turnaround, and jump back, 20X. 2 total sets.
1 mile run
Abs: V-Roll ups, and leg lowering drill 25X Each.
Thursday, February 26, 2009
Wednesday, February 25, 2009
Friendly Reminder on Class tonight!
For those of you that were not at camp on Monday, we have rescheduled class until Thursday due to Ash Wed.
See you on Thursday, and please bring your Kettlebells.
See you on Thursday, and please bring your Kettlebells.
Tuesday, February 24, 2009
Help! if you can
Spartans-
Please help if you can either by joining my team to raise money or by donating anything you can. I am doing the March of Dimes March for Babies and have set a goal of $1000.00 for our team. If you can help by donating a few bucks, great.. Or you can also help by joining my team and helping raise money for this great cause. WE all know someone who was a premature baby or has a premature baby.
March of Dimes March for Babies
JOIN MY TEAM
As many of you may know my daughter was born premature at 7 months and we spent one month in the NICU (Neonatal Intensive Care Unit) at Seton. Kendall is doing great now, healthy and happy. For the one month we were in the NICU we had the hardest times, but the great people at the NICU all the nurses, staff and March of Dimes volunteers really helped us. I owe so much to everyone, and so I decided to join Team Miracle which is a team set up to raise money for the March of Dimes march for babies. I hold this close to my heart because March of Dimes is a special group of people helping people like us and all the other families who have spent time in the NICU and had premature babies.
Please check out the link below and if you can help either by joining the team or donating, please feel free to do so. I am going to raise $1000.00 for this race.
http://www.marchforbabies.org/peteotero
Please help if you can either by joining my team to raise money or by donating anything you can. I am doing the March of Dimes March for Babies and have set a goal of $1000.00 for our team. If you can help by donating a few bucks, great.. Or you can also help by joining my team and helping raise money for this great cause. WE all know someone who was a premature baby or has a premature baby.
March of Dimes March for Babies
JOIN MY TEAM
As many of you may know my daughter was born premature at 7 months and we spent one month in the NICU (Neonatal Intensive Care Unit) at Seton. Kendall is doing great now, healthy and happy. For the one month we were in the NICU we had the hardest times, but the great people at the NICU all the nurses, staff and March of Dimes volunteers really helped us. I owe so much to everyone, and so I decided to join Team Miracle which is a team set up to raise money for the March of Dimes march for babies. I hold this close to my heart because March of Dimes is a special group of people helping people like us and all the other families who have spent time in the NICU and had premature babies.
Please check out the link below and if you can help either by joining the team or donating, please feel free to do so. I am going to raise $1000.00 for this race.
http://www.marchforbabies.org/peteotero
The Spirit of a Spartan
Another good camp on Monday, everyone really stepped up their game. Look forward to seeing you all on thursday. Get ready because soon is the 300, and then we go to month 2 of our training. Month 2 will be more difficult and gradually get harder and harder for month 3.
Very impressive yesterday, woman doing Men push ups, people adding more to their routines, working out so hard some Spartans snapped resistance bands.. Wow, mighty mighty impressive.
Very impressive yesterday, woman doing Men push ups, people adding more to their routines, working out so hard some Spartans snapped resistance bands.. Wow, mighty mighty impressive.See you all on Thursday..
Pictures to yesterday's camp can be found on the URL below:
Monday, February 23, 2009
Rounding out Month 1.
One month down, two more to go.. So with that said, soon we will have a 300 challenge, probably sooner than later, but it wont be today. Today, however, we are stepping up our workouts with endurance training. Below is the workout:
**Please bring your jump Rope today, it will be needed.
1) Warm up
Round 1:
Jump Rope 1 Minute
100 yd jog
50 Push ups
10 Russian Twists
100 yd jog
25 Push ups
Jump Rope 1 Minute
Round 2: Repeat Round 1
Round 3:
Jump Rope 1 Minute
100 yd jog to the hills, 5X hills
**One prison push up between hills
jog back
Jump Rope 1 Minute
Round 4:
Cross Boxes 2X
Round 5:
Box Circles
10 Climbers
One foot taps
Two feet tap ups
**Static Squats: 2X1 minute
1 mile run
**Pending, Band Runs
**Please bring your jump Rope today, it will be needed.
1) Warm up
Round 1:
Jump Rope 1 Minute
100 yd jog
50 Push ups
10 Russian Twists
100 yd jog
25 Push ups
Jump Rope 1 Minute
Round 2: Repeat Round 1
Round 3:
Jump Rope 1 Minute
100 yd jog to the hills, 5X hills
**One prison push up between hills
jog back
Jump Rope 1 Minute
Round 4:
Cross Boxes 2X
Round 5:
Box Circles
10 Climbers
One foot taps
Two feet tap ups
**Static Squats: 2X1 minute
1 mile run
**Pending, Band Runs
Friday, February 20, 2009
Diet info.
I sent the info below to a few of our spartans, feel free to check this out and hopefully works for you. I myself have lost about 10lbs since going on a Fiber Kick. I also listed a good treadmill workout for those needing to improve their running. Keep in mind the info on the treadmill you would change to challenge yourself.
You are going to choose what foods you like from the ones I listed below. Just make sure to add the Veggie, fruit, meat etc from the list below. So below is a sample eating plan, just choose what you want. You want to eat LOW Glycemic Foods, and HIGH Fiber.You should try and eat 4 Veggies, 2-3 Fruits, 2 Proteins and one Fat.. Also, don’t forget .6 * weight for amount of water. For example, a 200LB should consume 120 oz of water. 200X.6=120ozThis is an example of my Diet normally per day
Breakfast:Oatmeal with 1 tsp of AlmondsFiber One YogurtAppleFiber one
Bar
Snack:Fiber One yogurtApple
Lunch:6 oz Grilled Chicken1-2 Cups of BroccoliQuinoa Pasta or any pasta with higher amount of protein vs Carbs
Snack 2:Fiber One Bar
Dinner:Ground Turkey (Prepared different ways)Shredded salad or any type lettuce with Olive oil or a low fat dressingPinto BeansAsparagus***
For Dinner, the only carbs I eat are from Veggies. I don’t eat Fruits or breads with dinner.Once a week, reward yourself and either have one or two cheat meals. However, I would like you to weigh yourself before you eat bad, and afterwards, just so you see how many LBs you gain when you eat bad.
Veggies:Broccoli, Cauliflower, Green Beans, Asparagus, Beans (Except Refried), Lentils, Zucchini, Squash, Mushrooms, Sweet Potato (no more than 2X per week, and preferably after a workout), Soy Beans, And any and all GREEN Veggies. Absolutely NO Carrots, Corn or Potatoes. Drinks:Water, Crystal Light, Diet Sodas (Preferrably non-dark), tea, and juices (Morning only)Fruit:Apples, Bananas (Before and after workouts), Oranges, Pineapple, Cherries, Strawberries, Grapes, Cocunut.. (Except for Watermelon)Pasta and Bread:Quinoa pasta, Couscous, Oatmeal, Wheat Bread (Never after 4:00PM), and Brown Rice.
Fats:Olive Oil, Peanut Butter, Almonds, Coconut Juice, Butter (Preferably “I cant believe its not butter, Benecol or Take Control-these help with Cholestorol), mayonnaise in moderation.
Protein:Chicken, Turkey, Quail, Egg Whites, Boiled Eggs (Remove the yellow) lean meats like London Broil, Vennison, Fish.. Try and avoid fatty meats like Ribeye and Brisket.
Condiments:Ketchup and BBQ Sauce (Limit to about 2 tablespoons)Additional Fiber, count them as Carbs: Fiber One yogurt, Fiber One bar.
Supplements:Omega 3,6,9, Spirulina, woman’s multivitamin and since you are working out so much Glucosamine which is good for your joints.
TREADMILL WORKOUT:Get on the treadmill and set the incline to 5% and the speed around 3.5MPH. Walk or jog for one minute and then if you have a treadmill next to you jump on it and walk with no incline for 1 minute. If you don’t have an open treadmill, then lower the incline and the speed to about 2.0MPH. After you walk for a minute, set the incline at 4.5% and up the speed to 4.0MPH. Lower the incline and speed (Always back to 2.0MPH) so you catch your breath. Below is what you should do.Rest up to one minute between sets5% with 3.5MPH 1 minute4.5% with 4.0MPH 1 minute4% with 4.5MPH 1 minute3.5% with 5.0MPH 1 minute3% with 5.5MPH 1 minute2.5% with 6.0MPH 45 seconds2% with 6.5MPH 45 seconds1.5% with 7.0MPH 30-45 seconds1% with 7.5MPH 30-45 seconds.5% with 8MPH 30-45 seconds0% with 8.5MPH 30-45 secondsAfter the last round, set the treadmill at about 5MPH and try and jog for up to 5 minutes. Eventually, this is going to get easier, and you running is vastly going to improve.
You are going to choose what foods you like from the ones I listed below. Just make sure to add the Veggie, fruit, meat etc from the list below. So below is a sample eating plan, just choose what you want. You want to eat LOW Glycemic Foods, and HIGH Fiber.You should try and eat 4 Veggies, 2-3 Fruits, 2 Proteins and one Fat.. Also, don’t forget .6 * weight for amount of water. For example, a 200LB should consume 120 oz of water. 200X.6=120ozThis is an example of my Diet normally per day
Breakfast:Oatmeal with 1 tsp of AlmondsFiber One YogurtAppleFiber one
Bar
Snack:Fiber One yogurtApple
Lunch:6 oz Grilled Chicken1-2 Cups of BroccoliQuinoa Pasta or any pasta with higher amount of protein vs Carbs
Snack 2:Fiber One Bar
Dinner:Ground Turkey (Prepared different ways)Shredded salad or any type lettuce with Olive oil or a low fat dressingPinto BeansAsparagus***
For Dinner, the only carbs I eat are from Veggies. I don’t eat Fruits or breads with dinner.Once a week, reward yourself and either have one or two cheat meals. However, I would like you to weigh yourself before you eat bad, and afterwards, just so you see how many LBs you gain when you eat bad.
Veggies:Broccoli, Cauliflower, Green Beans, Asparagus, Beans (Except Refried), Lentils, Zucchini, Squash, Mushrooms, Sweet Potato (no more than 2X per week, and preferably after a workout), Soy Beans, And any and all GREEN Veggies. Absolutely NO Carrots, Corn or Potatoes. Drinks:Water, Crystal Light, Diet Sodas (Preferrably non-dark), tea, and juices (Morning only)Fruit:Apples, Bananas (Before and after workouts), Oranges, Pineapple, Cherries, Strawberries, Grapes, Cocunut.. (Except for Watermelon)Pasta and Bread:Quinoa pasta, Couscous, Oatmeal, Wheat Bread (Never after 4:00PM), and Brown Rice.
Fats:Olive Oil, Peanut Butter, Almonds, Coconut Juice, Butter (Preferably “I cant believe its not butter, Benecol or Take Control-these help with Cholestorol), mayonnaise in moderation.
Protein:Chicken, Turkey, Quail, Egg Whites, Boiled Eggs (Remove the yellow) lean meats like London Broil, Vennison, Fish.. Try and avoid fatty meats like Ribeye and Brisket.
Condiments:Ketchup and BBQ Sauce (Limit to about 2 tablespoons)Additional Fiber, count them as Carbs: Fiber One yogurt, Fiber One bar.
Supplements:Omega 3,6,9, Spirulina, woman’s multivitamin and since you are working out so much Glucosamine which is good for your joints.
TREADMILL WORKOUT:Get on the treadmill and set the incline to 5% and the speed around 3.5MPH. Walk or jog for one minute and then if you have a treadmill next to you jump on it and walk with no incline for 1 minute. If you don’t have an open treadmill, then lower the incline and the speed to about 2.0MPH. After you walk for a minute, set the incline at 4.5% and up the speed to 4.0MPH. Lower the incline and speed (Always back to 2.0MPH) so you catch your breath. Below is what you should do.Rest up to one minute between sets5% with 3.5MPH 1 minute4.5% with 4.0MPH 1 minute4% with 4.5MPH 1 minute3.5% with 5.0MPH 1 minute3% with 5.5MPH 1 minute2.5% with 6.0MPH 45 seconds2% with 6.5MPH 45 seconds1.5% with 7.0MPH 30-45 seconds1% with 7.5MPH 30-45 seconds.5% with 8MPH 30-45 seconds0% with 8.5MPH 30-45 secondsAfter the last round, set the treadmill at about 5MPH and try and jog for up to 5 minutes. Eventually, this is going to get easier, and you running is vastly going to improve.
Thursday, February 19, 2009
Anyone Sore?
SPARTAN CAMP 2/18/2009 
GREAT JOB! All I have to say, everyone really pushed through the pain yesterday and did great. As I mentioned day one, our workouts are gradually going to get tougher and tougher, but not too tough where you cant handle the load. Later on down the road, we are going to do one of our workouts from the beginning and you will see just how much easier they were compared to what you will be or ha
ve done. The fun continues on Monday, so be ready. We will be doing a little more weights than normal.
ve done. The fun continues on Monday, so be ready. We will be doing a little more weights than normal.Welcome to our new Spartan, Celeste. Great job.
Left (Robert Ndegwa-Co MVP on Wed, and in the back we have Donnie Phelps.) Below: Joe Ribaudo and Laura Guzman (Left to right) and LaVance Randle and Manuel Gonzales far right.
Doing Push ups above: Andre Patterson and Tre Gilbert
Wednesday, February 18, 2009
Do I smell a 300?
Nah, just kidding. We are not ready just yet, but soon we will be doing our 300 Challenge. Today is going to be challenging but rewarding workout. You dont have to bring anything, but some water and perhaps some gloves, and below is why.
Today make sure to go at your own pace, and dont worry about how long it takes you, just complete what we are doing. For those beginners, you need to cut the reps in half except for the final jog. EVERYONE will be running.. This is only going to improve your stamina, and cardio.
1) Dynamic Warm up
2) Two Laps around Track
3) 10 Hills, in between Hills do 10 Knee Tucks each
4) Pull Ups/Push ups-----
b) 10 Pull Ups/10 Prison Push ups
5 horses
c) 10 Chin ups/50 push ups
4 horses
d) 5 Negative Pull ups (Hold 3 seconds).. Push Ups (Do 4 seconds down, and 4 seconds up-to failure)
2 horses
5) Static Squats 3X1 minute
1 mile jog
Leg Climbers, V-Roll ups
Today make sure to go at your own pace, and dont worry about how long it takes you, just complete what we are doing. For those beginners, you need to cut the reps in half except for the final jog. EVERYONE will be running.. This is only going to improve your stamina, and cardio.
1) Dynamic Warm up
2) Two Laps around Track
3) 10 Hills, in between Hills do 10 Knee Tucks each
4) Pull Ups/Push ups-----
b) 10 Pull Ups/10 Prison Push ups
5 horses
c) 10 Chin ups/50 push ups
4 horses
d) 5 Negative Pull ups (Hold 3 seconds).. Push Ups (Do 4 seconds down, and 4 seconds up-to failure)
2 horses
5) Static Squats 3X1 minute
1 mile jog
Leg Climbers, V-Roll ups
Tuesday, February 17, 2009
The Spirit of Spartans
Through the cold and the rain, Spartans worked out last night and worked out like Spartans. Yesterday was very impressive seeing everyone push through the pain and then the horrible weather. Unfortunately we were unable to do the full routine, but what we did, everyone did great.
Monday Night MVP: Sherri Shaw
Since joining the Spartans, Sherri has dramatically improved her abilities. Last night I worked out alongside Sherri and I was very impressed with her desire and drive. I recall day one Sherri was not able to do many push ups and yesterday, Sherri knocked out a cool 8-9 push ups. Kudos to Sherri.
Since joining the Spartans, Sherri has dramatically improved her abilities. Last night I worked out alongside Sherri and I was very impressed with her desire and drive. I recall day one Sherri was not able to do many push ups and yesterday, Sherri knocked out a cool 8-9 push ups. Kudos to Sherri.
Here are some of the boys right before the rain hit, knocking out their push ups, Kettlebells and Jump Rope.
See you Wednesday!
Monday, February 16, 2009
Spartan Monday-Cardio Circuit
Camp is on today, and weather is going to be great for our workout. Today is going to be a cardio-circuit training session. Today is definetly going to push you to another limit. I am going to set up stations, 18 to be exact. Each station is going to be based on time (1 Minute) or amount of reps. If you finish your reps before time is up, then you get to rest.
For beginners, please do the best you can, and dont worry about doing all the reps that I have listed. I am listing the amount of reps to perform only as a gauge for everyone to have something to shoot for. If you are an intermediate or more advanced, then go for it and shoot to finish all the reps. Tonight may be a little longer than our normal workouts.
Here is a sneak preview.
Dynamic Warm up
1) Indian Horses 2X-jog to Stop sign
2) Horses 3X
Stations:
1-20 Jumping Jacks
2-50 Push Ups
3-Thrusters-20X
4-Up downs 10X
5-Box Jumps 10X
6-Jump Rope 1 Minute
7-Pull ups 10X
8-Box Jumps 10X
9-Jump Rope 1 Minute
10-KB Swings 2 Hands 20X
11-Push ups 50
12-Body Roll ups 10X
13-Prison Cell leg-ins only, no push up, 20 total
14-Static Squat 1 minute
15-Side to side box jumps
16-KB Swings-1 hand-20 total reps
17-Ball Slams-10 total
18-Up and over push ups
3) Horses-5X forward and reverse
4) 2X Planks-1 Minute
For beginners, please do the best you can, and dont worry about doing all the reps that I have listed. I am listing the amount of reps to perform only as a gauge for everyone to have something to shoot for. If you are an intermediate or more advanced, then go for it and shoot to finish all the reps. Tonight may be a little longer than our normal workouts.
Here is a sneak preview.
Dynamic Warm up
1) Indian Horses 2X-jog to Stop sign
2) Horses 3X
Stations:
1-20 Jumping Jacks
2-50 Push Ups
3-Thrusters-20X
4-Up downs 10X
5-Box Jumps 10X
6-Jump Rope 1 Minute
7-Pull ups 10X
8-Box Jumps 10X
9-Jump Rope 1 Minute
10-KB Swings 2 Hands 20X
11-Push ups 50
12-Body Roll ups 10X
13-Prison Cell leg-ins only, no push up, 20 total
14-Static Squat 1 minute
15-Side to side box jumps
16-KB Swings-1 hand-20 total reps
17-Ball Slams-10 total
18-Up and over push ups
3) Horses-5X forward and reverse
4) 2X Planks-1 Minute
Saturday, February 14, 2009
Easy Saturday
Today is an easy combo day. My first true combination day of running and swimming. Will be performing transition workouts today, running then swimming.
Before starting workout, performed easy Yoga roughly 20 minutes. Start with 2-3 mile jog, easy pace about 125 beats per minute or comfortable pace with the ability to hold a conversation. Soon after the run, transition to the pool for an easy 800 meter swim. Will be taking my time on the swim, resting if needed.
Tomorrow is day one of biking, and am excited to take on a new challenge.
Monday, Spartan training continues with Circuit training, stay tuned...
Before starting workout, performed easy Yoga roughly 20 minutes. Start with 2-3 mile jog, easy pace about 125 beats per minute or comfortable pace with the ability to hold a conversation. Soon after the run, transition to the pool for an easy 800 meter swim. Will be taking my time on the swim, resting if needed.
Tomorrow is day one of biking, and am excited to take on a new challenge.
Monday, Spartan training continues with Circuit training, stay tuned...
Friday, February 13, 2009
TNT Friday
Today is weight day, and I continue on TNT. Today's workout is below.
All exercises are performed as a superset, 10 total reps, 3 second counts. The resting time between super sets is 30 seconds.
1A Dumbell Lunge
1B Scraption and Shrug
2A Swiss Ball Hip Extension
2B DB Bench Press
3 Swiss Ball Jack Knife
This PM, is Boxing and light jog. I wll be doing 3-4 1 minute rounds and then a little kettlebell in between sets. After my boxing workout, will be running one mile with a 45LB vest. This PM workout will be adding endurance and leg muscle strenght.
All exercises are performed as a superset, 10 total reps, 3 second counts. The resting time between super sets is 30 seconds.
1A Dumbell Lunge
1B Scraption and Shrug
2A Swiss Ball Hip Extension
2B DB Bench Press
3 Swiss Ball Jack Knife
This PM, is Boxing and light jog. I wll be doing 3-4 1 minute rounds and then a little kettlebell in between sets. After my boxing workout, will be running one mile with a 45LB vest. This PM workout will be adding endurance and leg muscle strenght.
Thursday, February 12, 2009
Bonzai Thursday and Wed Results
Great workout on Wed, we had a good turnout and everyone did great. Today, your back and legs should be a little tender. Last night you may not have felt much, but KB workouts tend to sneak up on you. So, if you are not sore at all today, then you did not push hard enough. This was the first of many KB workouts we will do, and they will all progressively get tougher. On Monday we will possibly be doing a circuit workout with minimal resting to develop stronger lungs and quicker and better recovery.
For my own personal workout today I did my TNT workout and am currently in week 6. After my workout I decided to add a little more to the workout.
TNT workout
Plyometrics:
5X Horses for warm ups
1A) Box Jumps 2X10
1B) Box shuffles (Put your tip toe on a 12' box and your other foot on the ground, as quickly as you can shuffle your feet where everyother bounce your tip toe touches the box. 2X50
2A) 3X15 Squats (Lightweight 135Lbs)
2B) Jump Rope 2X2 minutes
During lunch today, will be my two a day. Will be going for a swim, and shooting for 1600 Meters.
For my own personal workout today I did my TNT workout and am currently in week 6. After my workout I decided to add a little more to the workout.
TNT workout
Plyometrics:
5X Horses for warm ups
1A) Box Jumps 2X10
1B) Box shuffles (Put your tip toe on a 12' box and your other foot on the ground, as quickly as you can shuffle your feet where everyother bounce your tip toe touches the box. 2X50
2A) 3X15 Squats (Lightweight 135Lbs)
2B) Jump Rope 2X2 minutes
During lunch today, will be my two a day. Will be going for a swim, and shooting for 1600 Meters.
Wednesday, February 11, 2009
Kettlebell Stamina Workout
Today appears to be a beautiful day and a wonderful day for Kettlebell training. Below is today's workout and will relatively easy compared to future KB workouts. The purpose of today's workout is going to be building basic fundamentals with your KB and also will increase your stamina and strenght.
All exercises will be performed in order and the amount of reps you do is up to you. I would recommend if you are a beginner go about 5 reps-20 for more advanced folks. This way everyone is challenged and has a great workout.
1) Dynamic Warm up
2) Indian Runs
Round 1:
KB Squats 5 Reps beginner/10-20 advanced
KB Upright Rows
KB Squat with upright rows
**Pull up hangs 1 minute
Round 2:
KB Curls
KB Shoulder Press
KB Tricep Extension
KB Squats Goblet Squats
***Push up Plank 1 minute
Round 3:
KB Swings 2 hand midway
KB Swings full
KB One hand swings
****Static Squat 1 minute
50 Crunches/25 push ups
Look forward to seeing you all tonight
All exercises will be performed in order and the amount of reps you do is up to you. I would recommend if you are a beginner go about 5 reps-20 for more advanced folks. This way everyone is challenged and has a great workout.
1) Dynamic Warm up
2) Indian Runs
Round 1:
KB Squats 5 Reps beginner/10-20 advanced
KB Upright Rows
KB Squat with upright rows
**Pull up hangs 1 minute
Round 2:
KB Curls
KB Shoulder Press
KB Tricep Extension
KB Squats Goblet Squats
***Push up Plank 1 minute
Round 3:
KB Swings 2 hand midway
KB Swings full
KB One hand swings
****Static Squat 1 minute
50 Crunches/25 push ups
Look forward to seeing you all tonight
Tuesday, February 10, 2009
TNT Tuesday
For my personal workout today, I did the TNT workout which I am in Week 6. Below are the details:
All 3 Sets, 45 secnod rest 10 reps with 3 second counts.
1A Dumbell Lunge
1B Scraption and Shrug
2A Swiss Ball Reverse Hamstring Curl
2B Dumbell Bench Press
3 Swiss Ball Jack Knife
2 Mile Tempo Run: Every half of a quarter mile I sprint or go about 80% then jog at an easy pace the second half of the quarter mile. I do this the entire 2 miles, and if I need to run inside I make sure to add an incline to the treadmill. Otherwise on tempo runs I try and go on hilly streets.
**1A is superset with 1B, and so forth.
Tonight is HOT Yoga night. I need to make sure my body is loose, especially for my runs since I am starting to add more running to my regimen.
All 3 Sets, 45 secnod rest 10 reps with 3 second counts.
1A Dumbell Lunge
1B Scraption and Shrug
2A Swiss Ball Reverse Hamstring Curl
2B Dumbell Bench Press
3 Swiss Ball Jack Knife
2 Mile Tempo Run: Every half of a quarter mile I sprint or go about 80% then jog at an easy pace the second half of the quarter mile. I do this the entire 2 miles, and if I need to run inside I make sure to add an incline to the treadmill. Otherwise on tempo runs I try and go on hilly streets.
**1A is superset with 1B, and so forth.
Tonight is HOT Yoga night. I need to make sure my body is loose, especially for my runs since I am starting to add more running to my regimen.
Monday, February 9, 2009
Monday's workout is cancelled
Due to weather, class is cancelled tonight. We should be able to hold class on Wed. Please make sure to bring your Kettlebell or Dumbell on Wed.
March of Dimes March for Babies
JOIN MY TEAM
As many of you may know my daughter was born premature at 7 months and we spent one month in the NICU (Neonatal Intensive Care Unit) at Seton. Kendall is doing great now, healthy and happy. For the one month we were in the NICU we had the hardest times, but the great people at the NICU all the nurses, staff and March of Dimes volunteers really helped us. I owe so much to everyone, and so I decided to join Team Miracle which is a team set up to raise money for the March of Dimes march for babies. I hold this close to my heart because March of Dimes is a special group of people helping people like us and all the other families who have spent time in the NICU and had premature babies.
Please check out the link below and if you can help either by joining the team or donating, please feel free to do so. I am going to raise $1000.00 for this race.
Monday's KB workout
Today's workout is pending and I will post an update later today if we are on or if camp is cancelled. If the sun is out by 1 or so then I plan on holding camp, otherwise camp will be cancelled and we will hopefully meet on Wed. Eitherway, we are going to do a Kettlebell workout so make sure to have your KB ready to go.
Sunday, February 8, 2009
Stretching for and after workouts
This is a good stretch video, courtesy of Spartan JC Otero. Thank you for your help on this one, JC. We will be adding a few more videos down the road.
Plyo, Weights and Tri
Recap of the last few days:
Thursday: Tri training continues.. Easy Day, started with a quick dip in the pool and swam 800 Meters at an easy controlled pace. Shortly after the swim, rested a few minutes changed and got on the treadmill for some hill work. Set the treadmill on a 2% incline and started jogging at 6.0Mph. Every turn or every 100 meters, took the speed up to 6.5Mph for the first half mile. The second half of the first mile, took the speed from 6.5 to 7.0Mph. Mile 2, 7.0 to 7.5Mph. for the second mile. Mile three I took the incline down to 1.5% for the first quarter then 1.0% for a secnod quarter and the last half mile I took the incline to .5% but increased my speed to 9.0MPH.
Friday: TNT workout. Full body workout and stretched.
Saturday: Tri continues, went to town lake for an outside run and ran an easy 5 miles. The last two miles we sprinted for about 100 meters and jogged the last 150.. This made the last half of the run challenging. Reason I am doing this is to make sure my resting hR goes down, and I can recover quicker and more efficiently.
Sunday: Tri continues, went out for my first bike ride. I chose a pretty easy, but hilly course and went for about 10 miles. I made sure to stay in the saddle the whole ride and never really pushed to hard.
Monday: Spartan camp continues with Kettlebell training.
Thursday: Tri training continues.. Easy Day, started with a quick dip in the pool and swam 800 Meters at an easy controlled pace. Shortly after the swim, rested a few minutes changed and got on the treadmill for some hill work. Set the treadmill on a 2% incline and started jogging at 6.0Mph. Every turn or every 100 meters, took the speed up to 6.5Mph for the first half mile. The second half of the first mile, took the speed from 6.5 to 7.0Mph. Mile 2, 7.0 to 7.5Mph. for the second mile. Mile three I took the incline down to 1.5% for the first quarter then 1.0% for a secnod quarter and the last half mile I took the incline to .5% but increased my speed to 9.0MPH.
Friday: TNT workout. Full body workout and stretched.
Saturday: Tri continues, went to town lake for an outside run and ran an easy 5 miles. The last two miles we sprinted for about 100 meters and jogged the last 150.. This made the last half of the run challenging. Reason I am doing this is to make sure my resting hR goes down, and I can recover quicker and more efficiently.
Sunday: Tri continues, went out for my first bike ride. I chose a pretty easy, but hilly course and went for about 10 miles. I made sure to stay in the saddle the whole ride and never really pushed to hard.
Monday: Spartan camp continues with Kettlebell training.
Thursday, February 5, 2009
Another Good Camp.
Another good camp on Wednesday. We had a few folks not show up, but did have a few new folks. Welcome to all, good to have you.
Today you may be feeling a little sore from yesterday and that is perfectly fine. Make sure that you are getting good stretching in. I would recommend on Sundays, use this day as your stretching day, and make sure you spend a good 20minutes to even an hour stretching. If you have access to a gym that has YOGA, take full advantage of this. If not, join a temporary YOGA place. I am currently doing a trial membership at Yoga Groove which is only $28.00 bucks for 30 days of unlimited yoga. Yoga Groove offers Bikram yoga, which is hot yoga. After one session of Hot Yoga, you will be feeling great. Another good place I have tried recetnly is Sunstoe yoga, and they have a $10.00 for 10 day special. I would recommend heavily to take advantage, especially if you have never participated in Hot or regular Yoga.
Check out:
The Dynamic Warmp up:
The Dynamic warm up is important because it gets your muscles ready and warmed up. Check out the link below to learn more and why we do this before our workouts. We are also trying to make sure you avoid Injury and soreness.
Another important note is to make sure you are eating beore and after our workouts. Try and get some carbs in, somethign simple like a banana or shake. This way you have energy, and please dont come to camp without getting something in your system. You will have more energy and will get a better workout by consuming somethign prior to the workout. Another important thing to do is make sure to eat 4:1 ratio of carbs to Protein. You want to replace your lost glycogen right away. If you workout hard and dont replace your lost nutrients, your body will begin to break down protein for energy which means "Lost muscle"...
A drink I really enjoy is accelerade but there are many that have your 4:1 carb to protein ratio. Any questions, let me know.
Check out all our pictures on the link below from 2/5's session:
Wednesday, February 4, 2009
Spartan Camp (Legs today)
On Monday we had a very good session where we did a full body workout and today there is going to be change. We will be working primarily LEGS to build endurance and explosiveness and also to avoid injury when doing other training.
The workout is going to be based on 4 Rounds with higher intensity, so be ready to breath hard. Once we are done everyones legs should be wiped.
Dynamic Warm up
Additional leg stretching
Round 1:
Jump Squats 20 Reps
Run Stance Squat 10 Reps
Swing Kicks 10 Each Leg
***4 Horses
Round 2:
Squat Reach Up Jumps 10X
Run Stance Pick up 10X
Circle Runs 25 Each Side
***3 horses
Round 3:
Jump Knee Tucks
Mary Katherines
Twist Combo
**2 Horses
Round 4:
Run Squat Jump 180 Degrees
Hot Foot (30 seconds each leg)
**Bear Crawl 40 Yards
1 Regular Horse, and then reverse horses.
Leg Lowering Drill
100 Crunches/10 Push ups
The workout is going to be based on 4 Rounds with higher intensity, so be ready to breath hard. Once we are done everyones legs should be wiped.
Dynamic Warm up
Additional leg stretching
Round 1:
Jump Squats 20 Reps
Run Stance Squat 10 Reps
Swing Kicks 10 Each Leg
***4 Horses
Round 2:
Squat Reach Up Jumps 10X
Run Stance Pick up 10X
Circle Runs 25 Each Side
***3 horses
Round 3:
Jump Knee Tucks
Mary Katherines
Twist Combo
**2 Horses
Round 4:
Run Squat Jump 180 Degrees
Hot Foot (30 seconds each leg)
**Bear Crawl 40 Yards
1 Regular Horse, and then reverse horses.
Leg Lowering Drill
100 Crunches/10 Push ups
TNT AM workout
This morning I did my TNT workout, and was a good workout. The workout was a cool 30 minutes and included the following:
3 sets of 10 with 3 second counts, so go light and rest only 45 seconds in between sets.
Dyamic Warmp up
1A Dumbell Lunge
1B Scraption and Shrug
2A Hip Ball Extension Ball
2B DB Press
3 Swiss Ball Jack Knife
This afternoon we will be doing our bootcamp and will be hitting legs pretty hard!!
3 sets of 10 with 3 second counts, so go light and rest only 45 seconds in between sets.
Dyamic Warmp up
1A Dumbell Lunge
1B Scraption and Shrug
2A Hip Ball Extension Ball
2B DB Press
3 Swiss Ball Jack Knife
This afternoon we will be doing our bootcamp and will be hitting legs pretty hard!!
Monday, February 2, 2009
Tri Workout
The workouts continue on, today is cardio day, and I started the day with an indoor run at the gym for 4 miles. I set up the incline machine at 2% and started at 6.0MPH. Slowly I added speed, and at times up to 8.0MPH.
Quickly after the run, I jumped on the bike for about 10 minutes to bring my HR rate and and transition to the weight room. After my 10 minutes on the treadmill, I worked on Squats. Squats have been very helpful in strenghtening my hips. Hips are key in running and staying healthy and best, injury free.
Once the squats were all done, I jumped in the pool for an easy 600 Meter swim. After my swim I felt great and was ready for a good day at work.
After work, it was time to stretch out and do some HOT yoga. Hot yoga has been great in helping me stretch and also getting rid of any excess water I am carrying. Typically, after a Hoty yoga session, I will drop anywhere from 6-10Lbs of water weight. And this is after staying hydrated the entire time.
Todays workout:
4 Mile run at a 2% incline
Bike 10 Minutes
4X15 Squats
Swim 600 Meters.
The fun continues on Wed at Spartan Camp..
Quickly after the run, I jumped on the bike for about 10 minutes to bring my HR rate and and transition to the weight room. After my 10 minutes on the treadmill, I worked on Squats. Squats have been very helpful in strenghtening my hips. Hips are key in running and staying healthy and best, injury free.
Once the squats were all done, I jumped in the pool for an easy 600 Meter swim. After my swim I felt great and was ready for a good day at work.
After work, it was time to stretch out and do some HOT yoga. Hot yoga has been great in helping me stretch and also getting rid of any excess water I am carrying. Typically, after a Hoty yoga session, I will drop anywhere from 6-10Lbs of water weight. And this is after staying hydrated the entire time.
Todays workout:
4 Mile run at a 2% incline
Bike 10 Minutes
4X15 Squats
Swim 600 Meters.
The fun continues on Wed at Spartan Camp..
Endurance Spartan Workout
Today we had a terrific turnout and a few new Spartans. Today consisted of an endurance workout focused around Jump Rope. The purpose of today's workout was to build up anaerobic endurance, coordination and also improve resting times. By doing this workout, Spartans will be able to score better times on their 300 Challenge.
Today consisted of 4 Rounds with a small quick jog to the fence line and back after every round:
Round 1
Jump Rope 1 minute
25 push ups
Round 2
Jump Rope 1 minute
50 Step Ups
Round 3
Jump Rope 1 minute
Jump Rope 1 minute
10 pull ups
Round 4
Jump Rope 1 minute
Static Squats 1 minute
Round 5
Jump Rope 2 minutes
500 Meter Jog
After the final round and run, we did Ab work consisting of:
Side Bridge 1 minute left side and then right side
Plank 1 Minute
Great job to everyone, especially the new folks. It gets easier, I promise. Hang in there and your cardio fitness will improve dramatically. See you all on Wed.
TNT Workout
Today was Day 1 for my own personal workout which will be the TNT Workout and is a 12 week program. The workout went well, a little sore from the swimming but otherwise a good one. Today is a Two a Day workout, weights at lunch time and Boot camp for the Pm Session.
For the workout below, I super set for example 1A with 1B and then 2A and 2B. Each requires a 3 second count and rest for only 30 seconds. Each is also 3 Sets of 10 reps with the exception of the Wide Grip Seated Row, that exercise is 12 reps.
Dyanmic Warm up
1A Wide Grip Seated Rows
1B Romanian Dead Lifts
2A DB push Press
2B Kneeling Lat Pull Down
3 Side Bridge 2X60 seconds
Squats
Ab Wheel
For the workout below, I super set for example 1A with 1B and then 2A and 2B. Each requires a 3 second count and rest for only 30 seconds. Each is also 3 Sets of 10 reps with the exception of the Wide Grip Seated Row, that exercise is 12 reps.
Dyanmic Warm up
1A Wide Grip Seated Rows
1B Romanian Dead Lifts
2A DB push Press
2B Kneeling Lat Pull Down
3 Side Bridge 2X60 seconds
Squats
Ab Wheel
Camp for Monday
Back in the saddle again, today is day 1 of the Spartan Training. Last week we had our first session and did the 300 challenge. Today we will be doing our first workout that will help us improve our 300 times.
For today's workout, please bring a Jump Rope. The main focus of today's work is going to be jump rope.
Look forward to seeing you all at camp today and any new faces that will be joining us.
For today's workout, please bring a Jump Rope. The main focus of today's work is going to be jump rope.
Look forward to seeing you all at camp today and any new faces that will be joining us.
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