Codella Conditioning 6/25

Tonight's workout was a good one. We emphasized strength and power with two movements. We performed push ups for ten minutes using a 15/15 format. You work for 15 seconds then rest for 15 seconds. In your work set once you hit your number you stop and rest remainder of set. Workout is ended in ten minutes, so you are performing 20 sets. If you think it is easy you are mistaking. It's also important to note that form on your push up is crucial. Full range push ups only.
After a water break we performed our second exercise. Using the same 15/15 format we performed a kettle bell clean and press using two bells. If you can hit 100 reps you own the weight you are using and that should be your goal. To do this you need to average 5 reps a set. This routine made the push ups look like a walk in the park. We finished up with three sets of power wheel planks from our knees.

Here is a summary of Workout

Eichen's Yoga Beginner sequence

Push ups 15/15 10:00 Total
Jimmy 220
Romy 182
Jaret 179
Mike 175
Ashley 83

Clean Press 15/15 10:00 Total
Jimmy 40lb. bells 94 reps
Jaret 40lb. bells
Ashley 35lb. bells
Mike 35lb. bells
Romy 35lb. bells

Power Wheel Planks
3 x :40

Codella Conditioning 6/18

We did a Monkey Bar Gymnasium MMA Circuit tonight at Codella's Academy. The workout consisted of doing five sets of four exercises as fast as possible. Final time was recorded. We also wore heart rate monitors to record max and average heart rate. This is a challenging workout that puts emphasis on strength and endurance. We are successful at Codella academy because we train hard and the boys showed it once again tonight. There are two types of pain in competition. Pain of regret or pain in training, pick one!

Workout
Eichen's beginner yoga sequence

5x's AFAP (Workout ended at 45:00)
Power wheel crawl 30 yards
Ball Slams (20 lbs) 40
Farmer's Carry (70 lbs.) 80 Yards
Jump Rope 100 forward and backward

Results
Mike K. completed 38:00 Max HR 184, Avg 161
Jaret completed 42:30 Max HR 190, Avg 167
Mike completed 43:00 Max HR 180, Avg 164
Romy 4 + 2 45:00 Max HR 181, Avg 163
Albert 4 + 1 45:00 Max HR 178, Avg 157

Doreen's Race

Members of MBG SINY participated in the 11th annual running of Doreen's race here on Staten Island. A good time was had by all. It is a nice course that takes you through familiar surroundings in Snug Harbor. I would like to give a special congratulation to Dianna F. for completing her first ever 5K. She worked hard this spring and hopefully this will be the first of many. Jen N was also suppose to participate but had to withdraw due to her daughter getting sick and passing it on to mommy. I am sure Jen will continue to work hard and rise to the next challenge.
After the race was over we enjoyed the nice weather and some refreshments. I would like to also congratulate Greg, Tommy N, Lisa, Scott, Tommy D, Pico, John and Darren for a job well done!

Codella Team Members Hitting a Road Race

This past Saturday a couple of members of Team Codella participated in Doreen's race here on Staten Island. This is a good example of bringing balance to your training. Training should not be confined to the four walls of your gym. Get out and interact with your surroundings. This will break up the monotony of your training. Hopefully in the future we can possibly get some group runs organized to bring a new dynamic to our conditioning.

Jon Hinds Yoga Seminar

This past Friday we were fortunate enough to have Jon Hinds and Jessica Rucker from MBG to come in and give us a seminar . The seminar dealt with using yoga to heal and prevent injuries. We worked on three poses, supine bridge, prone mountain, and kneeling table. We were shown how to give feedback and to correct common misalignments with these poses. It was incredible. We will be incorporating this into our routines. I only wish we could have had more time with him and that I took a picture!

Outdoor Workout

Tommy and I decided to take advantage of the beautiful weather and do our workout outdoors. The workout consisted of the following:
1 mile run/walk
Power Wheel Tucks
Jump Rope
When this sequence was completed we did it a second time. It was beneficial to our first time 5K girls to get some running in with the big race coming up next week. With the warmer weather upon us we will be able to make better use of our surroundings.