3.2 Mile Trail Run/Power Walk with some BW Exercises.

We completed our first ever trail run through the dense forests of Clove Lakes. Tensions were high that we might encounter the dreaded villain "Poison Ivy" and spoil communion weekend. After it was all said and done a good time was had by all. Halfway through the run we stopped at a ball field and did some C Band exercises with some step ups and fast running thrown in. When we finally finished we wound up running 3.2 miles.

Prior to the run we also had some members put in a forty five minute power walk. Upon completing each lap they performed some exercises using C Bands, body weight, and the MBG on a pull up bar. Each group did a great job and who knows what challenges the next outdoor workout will bring.

Codella's Team Conditioning

I will be running a conditioning class at the academy once a week, it is free to all members. Each week will focus on a different aspect of conditioning. In our first week we focused on endurance training. The workout tested your ability to sustain work over a period of time(30:00). You had 30:00 minutes to complete a four exercise circuit as many times as possible. When time was up we recorded the amount of sets completed and then the last exercise which you completed every rep. So in this order you had to do 20 Burpess, 150 revolutions of jumping rope, 20 medicine ball diagonal chops(10 each side), and 15 power wheel roll outs. Every time you completed all of these exercises you added a set to your total. When time was up we counted up until last exercise completed. In addition I had the participants wear heart rate monitors so that I could record max heart rate and average heart rate.

In regards to training you need a way to evaluate how well it is working. In approximately 3 weeks we will repeat this workout and look for improvement in performance. There were four participants in the workout and they all busted their buts. In these workouts you need to remember that you are competing against yourself. Misery loves company, so it is nice to have someone pushing you but in the end you are finding and pushing your own limitations.

These are the results:

Mike 8 1/4 sets, Max heart rate 184, average 163

Rommy 8 sets, Max heart rate 187, average 173

Val 4 1/14 sets, Max heart rate 178, average 163

Darren 4 sets, Max heart rate 182, average 161

Nice Job Boys!

Assessment Completed!

We had a beautiful day to complete our first assessment and everyone should be proud of the effort they put forth. We now have fifty days to bust our buts and get some big improvements. I am very proud of how hard you all have been working. You all are making tremendous improvements and I can see a difference in your performance and confidence. You all give it 100% every class and it makes it enjoyable to work with you. My goal is to keep you all improving and get you to challenge yourselves physically and do things that you never thought you could do. Continue to support each other in and out of class and lets get some big results. In the words of Heraclitus, "Big results require big ambitions."

Keep Up The Good Work!

Physical Assessment

Those of you who are training consistently are doing great! You are getting stronger and I hope you see and feel that. Unfortunately I did not perform a thorough assessment when we started so I cannot tell specifically how much you have progressed. We are now in the middle of doing just that. Last week I collected data such as weight, body fat percentage, blood pressure, and resting pulse. This week we will be performing a series of tests to measure our strength and endurance. These results will be recorded, goals will be set, and in approximately 45 days we will retest and see the progress. There is no failing grade given for any of these tests. It is just a point of reference for us to gauge our future success by. Be proud, train hard, and achieve future success!

"WOW'S"

Jon Hinds has come up with something called WOW'S, and it stands for workouts of the week. We will be following his lead and implementing them into our training. Those of you who have experienced "Sasha", the "Gorilla", and "Special K" will know what I am talking about. It basically goes like this; the workouts that you do in week one of a month you will repeat in week three, the workouts you do in week two you repeat in week four. We are recording the results from each workout and will challenge ourselves to beat them next time around. These workouts will be challenging but rewarding.