Codella's Conditioning Class 5/14/10

This week's class focused on power. Power is a movement that requires a dynamic, explosive movement to achieve. We performed a ten minute warm up. This was followed by practicing a single arm kettlebell clean and press. The workout is very simple. Each set consists of you performing a clean and press as many times as possible alternating arms as you see fit. You perform as many reps as you can in one minute and then rest for a minute. You complete ten sets in this format. We record the weight and number of reps for each set for future use. Below is a record of the results, keep in mind this numbers are for personal assessment and not to be used as a comparison with each other.

Chaz 60 lb. bell 160 reps.
Dane 35 lb. bell 149 reps.
Jim 55 lb. bell 140 reps.
Mike 55 lb. bell 172 reps.
Nick 50 lb. bell 145 reps.

After a short rest we performed three sets of 80 yards farmer carry's and a one set max distance power wheel crawl. To wrap up the session we performed a Yoga sequence. Makes it real easy to work hard when everyone around you is doing the same thing. By pushing yourselves you will push your teammates!

Doreen's Race.....Who's In!

Doreen's race takes place on June 12. It is a 5K (3.2 mile) run/walk in the Snug Harbor neighborhood. It is a flat, shady course that would be perfect for someone who is thinking about running in their first 5k. Someone of you have expressed interest and I think you should go for it. These events are fun and this particular one has a nice post race party with entertainment for the kids and some good food. Trust me there is nothing to worry about. If you feel that you have to slow your pace or even walk it is totally acceptable. Believe me you will feel great once you finish this race and will be proud of your accomplishment. I hope to see many on you there! Leave a comment if you are doing it. Just leave it as anonymous and leave your initials at the end of the comment. Here is the link for the race application, http://sirunning.com/race2010/doreens_race_2010.pdf.

Monkey See Monkey Do!

My wife took this picture this past weekend while we where in Buffalo for my niece's communion. Instead of watching from the sidelines my lifestyle enables me to experience new things with my kids. I was able to climb with her and show her what to do instead of being a spectator. My kids see me exercising and being active all the time. This is going to be ingrained in their memory. Hopefully it will lead them to stay active and live a healthy lifestyle as they grow older. I encourage all of you to do the same thing with your kids. Let them learn the importance of exercise and eating right from your example. Next time you are watching TV get on the floor and do some crunches or pushups and watch their reaction. More than likely they will attempt to do the same movements that you are doing. Encourage them to challenge themselves and grow strong!

Tommy Deangelis Completes Fifth Marathon

Congratulations goes out to Tommy Deangelis for completing his fifth marathon in 3:40. It was a warm day which always puts additional stress on the runners. He completed the marathon in Rhode Island over this past weekend. He's humble about it but don't forget to congratulate him about it. Awesome job Tommy!

Codella's Conditioning Class 4/30/10

This week's class focused on strength/endurance. Six exercises were performed in a circuit format with thirty seconds of work followed by twenty seconds of rest. We completed four sets. Power Wheel rockers were next and class ended with a Eichen's yoga sequence. As expected everyone gave it 100% and a good workout was had by all. On May 7th there will be no class, I have a communion to attend in Buffalo. Next class will be May 14th at 6:30, you can email through my website if you have any questions(jiml@primalfitnessmbg.com).

Circuit
Rope Climbs
Box Jumps
Push Ups
Log Jumps
Overhead Slams
Kettle Bell Swings