Tuesday, June 30, 2009


Interval 600 m 2:05
Interval 600 m 2:03
Interval 600 m 2:04
Interval 600 m 2:05
Interval 600 m 2:02
Interval 600 m 2:04
Interval 600 m 1:57


sit ups

Sunday, June 28, 2009

How to Make a Raw Fruit Pie

Raw fruit pies are very easy to make. Depending on what kind of fruit you use, it can take as little as 20 minutes from start to finish, including making the crust from scratch. And it’s a lot healthier for you than a typical cooked pie

Read More

Thursday, June 25, 2009

Thursday night tempo

3x2k repeats
rough night got slower on each one

Wednesday, June 24, 2009

Why Squat?

By Greg Glassman

Why Squat?

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.

Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature's intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.

Tuesday, June 23, 2009

Track Workout

Another big turnout at track tonight.Steve Lonergan was giving out stop watches for everyone. Who knew it was gift night at the track....



Jumping Squats....
side planks

Saturday, June 20, 2009

Green tea 'slows prostate cancer'

Green tea has been linked to a positive effect on a wide range of conditions, including heart disease, cancer and Alzheimer's disease.

Wednesday, June 17, 2009

Cinnamon Nutrition

Would you believe that a mere teaspoon of cinnamon contains 28 mg of calcium, almost one mg of iron, over a gram of fiber, and quite a lot of vitamins C, K, and manganese? It’s true. It also contains about half a gram of “usable” (non-fiber) carbohydrate.

Tuesday, June 16, 2009


Huge Track turn out.......Its the place to be on a Tuesday night

Donny dropped a 61 second 400.............

WOD Down the ladder
(get faster on each one)
1200 4:27
1000 3:35
800 2:45
600 2:00
400 1:10

cool down


box jumps
push ups

Monday, June 15, 2009

Energy Pathways

The Pathways
There are three metabolic pathways in which we train:
1. The phosphagen pathway, fuels the highest-powered activities, those that last less than
about ten seconds.
2. The glycolytic pathway, dominates moderate-powered activities, those that last up to
several minutes.
3. The oxidative pathway, dominates low-powered activities, those that last in excess of
several minutes.
All three pathways are vital and none are negotiable. The same
applies for anyone concerned with general physical preparedness or great fitness, or any athlete looking for peak performance.

Saturday, June 13, 2009

Refuel Right

I'm pretty much smoked at this point. As you can see everyone else is done...lol

Refuel Right
Written by Kelli Montgomery

Experts suggest that you consume 200-300 calories within 30 minutes of your workout. But when it comes to refueling, what’s best to ingest? To answer this, we tapped licensed sports nutritionist Kelli Montgomery, a former pro triathlete. Here are her smart-snacking picks, plus advice on which foods to avoid—and why.

Wednesday, June 10, 2009


We had our NSCF Affiliate Cup challenge last night

wod 1
3 Rounds
10 power snatches (95/65)
15 Chest to Bar Pullups
400m run

Had some problems in wod 1 cut off time was 15 minutes, Struggled in the 3rd round with the power snatches.....finished up at 19.10
wod 2
1 Round Sprint
5 bar from floor to overhead ( men-bodyweight/ women-75%bw)
400m KB carry ( men 2-53's/ women 2-35's)
3 muscle ups

This workout went well finished up at 5.08

Sunday, June 7, 2009

Electrolytes and Hydration

Key Points:

- Electrolytes are vital to physiologic function and athletic performance

- High or low levels of electrolytes are detrimental to performance and health

- A majority of foods and beverages contain an overabundance of sodium and low potassium in relation to the standard American diet


Saturday, June 6, 2009

Wednesday, June 3, 2009

Ok. Ibuprofen has no place in the life of the athlete obsessed with chasing performance.

Taking an anti-inflammatory drug of any kind makes tendons and ligaments weaker, and stops muscles from getting stronger.

Is this clear enough? Yes, we used to call it Vitamin I. Yes, we used to say that RICE should have a second "I" in it (Rest, Ice, Ibuprofen, Compression, Elevation).
We used to also do "21's" on back and bi's day too. It's not ok.


Tuesday, June 2, 2009

Track Workout

Big crowd up there tonight
5x800's with 4 mins rest/Andy's workout was 8x800's with a 3 mins rest

Cooldown- A big crowd doing the tabata's..Great Job
plank holds

Monday, June 1, 2009

Better recovery = better results

I recently wrote a small article for the folks over at MuscleTalk on the subject of masters training or training for those folks the other side of 40. Whilst there’s a certain disadvantage to being older with regards to recovery from training, intensity and duration of your weight training (or any other types of training like running) there’s a definite need to sit back and decide on how to train smarter and recover harder.

Training smart: making the most of your training cutting the wheat from the chaff and making the most of a reduced amount of training and using advanced warm up techniques to improve training.

Recovering hard: recovery is when you increase your fitness and strength levels, it is when you grow and adapt and where you burn fat. Whilst your time in the gym is the spark for change it is during the recovery period that the major changes happen. The article looks at nutrition, sleep, stress, soft tissue techniques like foam roller work.