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Research and Gather your Info

Before setting some goals for this year measure and record where your currently at this week. I'll help by throwing out some benchmark tests for the remainder of this week. Remember these image 1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. 2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. 3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility - The ability to maximize the range of motion at a given joint. 5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed - The ability to minimize the time cycle of a repeated movement. 7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. 8. Agility - The ability to minimize transition time from one movement pattern to another. 9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy - The ability to control movement in a given direction or at a given intensity. So, I preach a bit that everyone inside our doors should know; 1. Your highest tabata squat score. 2. Your max deadlift, press and back squat 3. Your max squat clean & max weight locked out overhead 4. Fran, Grace, Helen and Cindy Scores 5. Your 400, 800, 1 mile and 5K run times. Your 500 and 2000m rows. 6. Max pull-ups? Snatch? Double-Unders? and ring dips? 7. As well, you must generally understand that the key is a broad realm of fitness and health. An athletes who can continually do more work in less time week after week is building toward his optimal potential. Go there! image Where are you at? What needs improvement? Book some time with your coach and review. Maybe it's nutrition. For sure it's mobility and technique - these hamper all of our power output! Tuesday's Warm-up Do your ABC's and test your 800m on our dual loop around the blockimage Technique Overhead Squat (5,5,5,5) get your hips, shoulders and wrists ready. Workout "Nancy" -400m Run -15 Overhead Squats (95/65) (5 Rounds) Post WOD - mobility and stretch work