Winter Struggles = Fall Victories

Swings on the field..objective for the spring

Strength:
- Clean High Pulls 5x7
- 3 sets of max reps pull ups
- 50 4-Count Flutter Kicks

Puking? ... A Good Thing

Tonight we got our first visit from pukie. Dwyer chunked up his roast beef dinner tonight during the metcon. If you puke it means you're pushing it and working hard. Next time space out your meals a lil longer before coming to practice. Haha.

Strength:
Back Squat- 3x5 Add 5lbs
Bench Press- Max Reps @ 185

Metcon: 4 intervals individually timed
sprint 40 yards
15 burpees
sprint 30 yards
15 bent over rows

Everything You Got!!

Continued diligent work on the front squat yesterday. Today was also bodyweight tabata... sorry boys. Keep working hard. Remember, during a metcon, if you can speak you are not working hard enough. I want max effort every second of every wod. That's how we reach optimum fitness and athleticism.

Strength:
Push Press- 5x3
Front Squat(via Power Clean)- 3x3

Metcon: Bodyweight Tabata
6 Rounds of 20 seconds of work/10 seconds of rest of:
- Stair Jumps
- Squats
- Push Ups
- Sit Ups

Check out this vid
http://vimeo.com/3192427

Yumm

Some good ol fashioned cold chocolate milk is excellent for putting nutrients immediately into your body after a nice hard metcon. Dont forget to ask me at any time if you have questions about diet or the fitness program.

Metcon: "Elizabeth"
21-15-9
Squat Cleans
Ring Dips

Doing Work!!

Nice job today. Hang squat clean as a progression still needs alot of practice but we will continue to drill and drill and drill. I highly recommend you guys work your front squats because the range of motion is currently sub par. Like I said before, wrist acclimation needs to continually be developed. Remember, jump!! (Because we are athletes) with straight arms and completely open hips. Then immediately push your butt BACK into the squat descent with chest and ELBOWS UP!!!

Strength:
Power Snatch- 5x3
Hang Squat Clean- 5x3

Metcon: 4 Rounds for Time (8 minute cap)

7 Thrusters @ 95#

250 meter run

12 Leg Levers with bar locked out

Cleaning

Aggressive Clean Sequence

Overall Sunday's CrossFit Football Total (1 rep max: Clean, Bench, Squat & Deadlift) was good output by everyone. I felt it was critical that all the boys get an all benchmark strength day to start the 3rd week. In the future with our limited time, diligent and effective work capacity will be essential. Most of the form on the lifts was fairly decent. Then clean however, was pretty sloppy, as expected. Its ok though the training program is young and we will have plenty of time to work drills that will allow a more proficient movement. Keep training hard!!

Our diet in a few words..."Eat meat, vegetables, fruit, nuts and seeds. Drink whole milk and eat eggs and cheese. Eat a little starch, no sugar, no wheat, barley and rye. Drink plenty of water. Avoid foods with ingredients you cannot pronounce. Remember no one ever got strong eating from a vending machine or a package."

Intensity!!

"Everthing you got!!"

If you can talk in the middle of a metcon(WOD), you're not working hard enough. The key to maximizing your fitness is keeping the best form possible and giving an all out effort. Its hard to put into words the feeling of hitting "the wall' in the middle of a WOD...  but you’ll know when you do. The key to becoming a champion, is hitting that wall every workout and having the mental fortitude to push through it. Tonight is the end of the second week of training. So far I’m impressed with the effort all the boys have given. Now that most of the foundational movements and exercises have been established, it is time to step it up. From this point it is important that everyone records their numbers on all strength lifts and metcons. Also diet from here on out will be the determining factor in achieving your fitness goals. Feel free to contact me, at anytime, with any questions, about anything.

MetCon:
AMRAP- 7 minutes
3 Deadlifts @ Bodyweight
6 Pull Ups
9 Hop Jumps

Squatting

In this pic Eva has ideal front squat positioning: butt back, elbows up, head straight, core tight. As you can see wrist acclimation is going to be the key to achieving proper front squat form. This will be paramount in catching heavy cleans as we progress.

That tire is a future "best friend" of future GROM's and GK football players...but I think I'm gonna have to fight Sumo (the goat) to get it. 

To Become a Champion, Gotta Eat like a Champion

As hard at it may be for some of you, its time to start changing your diet. I mandate that all football players eliminate all sugar filled drinks, grains, rice and bread from your diets. Eat with abandon. What I mean by that is eat every couple hours or whenever you are hungry. Eat protein and carbs together with every meal. I want you eating lean protein: chicken, tuna, turkey, eggs, ham. Basically any lean fish, pig, cow and poultry along with eggs. Carbohydrates consisting of fruits mostly in the morning and vegetables in the afternoon and evenings. Like I said if you guys have questions contact me. Great work again tonight!! We will do more on the foot and handwork for our agility drills, especially when we get our cleats on and have access to the field. Keep up the hard work and tell the guys that aren’t showing to do their best to make it.

Strength:
Hang Power Clean- 5x3
Front Squat- 5x3

MetCon:  Agility
30 yard shuttle for time

Playoff Games are Won in the Offseason

Flying High
Huge win tonight for my Jets!! Followed by great work tonight for the GK boys. Everyone keep showing up every training session possible and continue to give it your all. I encourage everyone to bring a notebook to log your benchmark strength numbers and your metcon times, rounds, reps etc.. So you know what you have to strive to beat next time that workout or strength lift comes up on the board. For those of you still confused about what to eat in your daily diet, stay tuned on the blog for more guidance. Or you can ask me in person or send me a message on facebook.

Strength:
Power Clean- 5x3
Descentric/Ascentric Pull Ups 1,2,3

MetCon: Fight Gone Bad..Quarter Gone Bad
1 minute at each station for max reps of:
Wall Ball
Box Jumps
Sumo Deadlift High Pull
Burpee
1 arm DB snatch

Thursday

the golden years

Thursday night training session was once again great efforts by all the boys. In order to make things more organized I seperated the young guys from the older guys and did half hour strength training with Travis and a half hour metcon with me. This worked out extremely well and the coaches and I will continue making adjustments to make the most effective program possible. Good first week boys keep it up.

Strength: (All levels)
Back Squat- 3x5
Bench Press- 3x5 (find 5 rep max)

Metcon:
Young guys
AMRAP- 10 minutes
20 air squats
15 sit-ups
10 Push Ups
Shuttle run (basketball court)

Varsity Guys
AMRAP- 12 minutes
10 weighted overhead lunges-alternating
10 weighted sit ups
10 weighted push ups
Shuttle run (basketball court)

THE 530 class

This is my fuel that gives me mental clarity and an extra boost to attack the day/wod. Im going to drink this year round because quite simply, its the BEST!

Right now Im putting together a monday-friday 5:30 pm class. As more people join I will make availabilty for more classes. Don't be hesitant to contact me and get your life changing new year's fitness goals taken care of. Right now is the time to join and achieve GROM status.

WOD: 5 Rounds for time
5 Clean & Jerks
20 Weighted Sit-Ups

For the football boys.... hard work pays off

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Snow Day

Finally registered my car in the state of Washington!!

Second training day for the GK boys. Worked hard again with the limited amount of space/time/equipment. Im going to do my best to coordinate with the coaches to organize the hour so we can get a more effective training session. What we are floating with is having a two hour training session, 6-7 for the young guys and 7-8 for the older guys...Whatever it takes to be champions.

Strength WOD:
 1x5 Deadlifts
Max Rep Strict Pull Ups

MetCon: 5 Rounds for time (10 minute cap)

5 Clean Hi-Pulls
7 Push Press
10 Knees to Elbows/Knee Raises

2011: A New Year

This is the first post on the new GrassRoots Fitness blog!!  We are excited to say that the facility is coming along nicely and we are ready for you and yours to come and join the life changing experience of achieving fitness once thought unimaginable.

Today was the first day of GK's winter football strength and conditioning program.  It was good to see so many young student athletes come out and dedicate themselves for the upcoming season.  I will do everything in my power to make sure the boys will be fully prepared to compete at the highest levels in the 2011 season. I encourage all of the athletes to continue to practice the air squat at home so it becomes a routinely proficient part of the conditioning program.

Strength:  

Back Squat- 3x5
Strict Press- 3x5

MetCon(Metabolic Conditioning):
As Many Rounds as Possible(AMRAP) 8 minutes

6 Hang Squat Clean Thrusters
6 Burpees