Don't Bitch, Just Win!!

Time to start living by our motto and embracing the suckfactor at practice. We need to learn how to negate all complaining and any thoughts of failure and/or quitting and just put our noses to the grindstone and working hard, staying focused. Part of staying focused is being diligent in our preparedness. Meaning getting proper nutrition and staying hydrated throughout the day. I will post a on the blog tomorrow regarding: stretching, injuries(hamstrings, shin splints, cramps etc..) so stay tuned. Young guys got a good metcon in today. First one we’ve done in a while, got me fired up of course

STRENGTH: 

Front Squat 5x5

METCON: AMRAP 3 minutes

3 Power Clean & Jerks

6 Hand Release Push Ups

9 Rows on barbell

Lifting Heavy Shit= Bigger, Faster, Stonger

http://www.youtube.com/watch?v=ndiIf4IJKu4&feature=player_profilepage

This is what im lookin for when I say jumping and shruggin explosively to open up your hips

Less than 30 days til spring ball, all I can say is that I hope everyone is as amped as I am to get football up and running again. Hopefully everyone is getting in their respective weight rooms and lifting heavy loads with high intensity. Not to mention one of the most important aspects of our fitness for our sport and thats eating a large amount of good foods. If you guys have questions about diet, lifting, running or anything feel free to ask me at anytime.

Spring Cleaning

boys working hard in the weight room

Spring speed and agility is officially under way, hope everyone enjoyed their break.. Now its time to crank up the work, and get even bigger faster and stronger. All older varsity players better be lifting with max intensity after school, same goes for spring sports athletes. Younger jv guys have been kickin ass with me in the weight room. The form and intensity has been greatly improved and continues to get even better. Lets keep it up!! I will be posting pics of our activities and also posting info about: running, lifting and nutrition. stay tuned

Digging Deep & Staying Focused

cheek to cheek

The 3 month winter CrossFit football program is over and I’m proud to say that we made some giant steps in improving our overall strength and fitness, as well as our cohesiveness as a football team.. However, the year is young and we still have a long road filled with hard work ahead of us. Going into the spring(break) we need to remain focused on our goals and never forget that we don’t get anything back. We need to earn everything we get this year and that starts by giving everything we got every practice. I’m excited for spring ball to see how much we’ve improved and I’m also excited to add some new dynamics to our practices. Keep each other in check, keep on your diets and keep cranking it up!!! Let’s GO. CAN’T WAIT!!

Strength:

Bench Press: Max Reps @ 185

Flint -26

Dwyer -25

Madsen -23

MetCon:

Death by Power Clean… Plus Burpee

Jordan -10 Rounds

Push Through Your "Walls"

Leaving it all out there

Theres no doubt we are making vast physical improvements. I can see it in our strength work and in our physiques. One aspect that is more vital that we must improve on is our mental strength and focus. Lets finish our winter program strong with "over the top" enthusiasm. I dont want to see any guys (especially guys who are supposed to be leaders) messing around in the weight room/gym or wherever. Im all for having fun and getting better as a team but it better have to do with football and becoming the best team we can be. Im not going to let us fail due to a lack of effort, thats for damn sure. I care too much about this team to let anything less than max effort in strides to victory.

Gotta Get Better Every Day



 Were going to have to be relentlessly consistant in our work ethic this season. We must strive to get better every day. From here on out I want there to be an "all business" approach and mindset when we get in the weight room. Whenever you lose motivation just think about every team we have to play on our schedule and what that team is trying to take from you.. A Victory. Victories are not given they are earned. We can ill afford to be complacent in our efforts to be the best team we can be. The hard work in the off season will translate to better play during the season. Let's work together, push each other, crank the tunes, have fun and continue to get better.

Strength:
Work up to a heavy 3RM hang power clean (2 hang power, 1 hang squat)

Hell yeah!!

pics from tuesday night. videos from thurday's hadcore night to come soon

Tonight got me absolutely FIRED UP!!! that's what im talkin about! It's very apparent we are getting bigger, faster and stronger. Let's keep this going. Let's keep working hard in the weight room , keep on our rest and diets and will be going strong into the spring. So proud of our progress up to this point. Power sprints & resistance running @ Art Crate Sat. morning @8am.

Strength:
1RM Bench Press (75% PR tonight!!)

Metcon:
AMRAP 3 minutes:
3 Power Snatches
5 Pull Ups