Monday, November 30, 2009

2 RM Dead

Warm Up:
12 Hip/Back Extensions
20 Ab Mat Sit Ups
12 Lunge Steps
20 Jumping Air Squats
12 Leg Swings w/each Leg
(3 rds)
Strength:
  • Work up to 2 RM Deadlift Weight
  • 3 rounds(sets) x 2 reps of Deadlift
  • Take 3-4 min between sets and 3-4 sets to work up to "working" weight
WOD: "Jackie"
Jackie
  • 1000 meter row
  • Thruster (50 reps)
  • M=45lbs / W=35lbs
  • Pull-ups (30 reps)
For time

Sunday, November 29, 2009

Mon - Nov 30

Warm Up:
  • Fish Game...then
  • 3 rounds of:
  • 5 Pull Ups
  • 10 Box Step Ups - each leg
  • 15 Jumping Ring Dips
Skill:
  • Empty Bar Shoulder "Press"
Strength:
  • 5 reps of "Press" - work to heaviest weight possible with perfect technique
  • 5 rounds
WOD:
  • 15 Front Squats - use final wt. for "Press"
  • 500m Row
  • 3 rounds

Friday, November 27, 2009

The Saturday After...

Game Day
Warm Up:
20 PVC Pass Thru's
20 Trunk Rotation (Jump Stance)
20 Jumping Side Squat/Lunges(10 ea direction)
200m Butt Kicker Jog
250m Row
(3 rounds)
Skill:
-what to look for in the parallel bar dip
Strength:
Dips - 5 rounds of 10 reps (jump when you have to)
WOD:
50 KB Swings
50 Wall Balls
  • BLOG and Post time

Thursday, November 26, 2009

Holiday Rowing Challenge Begins!

  • WOD is going to be 'uncoached'
  • Complete between 10k-15k meters at any point during the day. This amount can be completed all "at once" or in segments throughout the day.
  • Hours of operation for Friday will be 8a-5p
  • Please sign up for a time under the Friday WOD on the white board- we only have 7 rowers available, so we will have 7 sign-up slots every hour on the hour. Please budget your time wisely and allow others to begin rowing during their exact sign-up times. With family in town - I am sure time will be tight.
  • We are happy again to have some "Around the World" CFAI'ers participating with us, including, but not limited to:
  1. Craig McFarland - Germany
  2. Ken and Gretchen Reeves - Switzerland
  3. Kate Wells? Can we count your meters?
  4. Bob Dougherty - Park City, UT
  5. Joe Waldrop - Washington DC - Joe..can we count on you?
  6. Who am I forgetting?
For more information - please click:
http://www.concept2.com/us/motivation/challenges/individual/holchal.asp

Wednesday, November 25, 2009

Turkey Day! 5k

Turkey Day - 5K

BLOG Time for 5k Run

Wed

Ben's Special Warm Up...then:

Strength WOD:
10 Bent Over Barbell Row
(5 rounds)

Mini WOD:
  • 10 Min AMRAP
  • Shuttle Run - 5m / 10m/ 15m
  • 'start' at 5 pull ups - adding another pull up each round
  • 'start' at 10 push ups - adding another push up each round

Monday, November 23, 2009

Tues - "Nancy"

What does it mean to OHS?
Warm Up:
15 Kipp/Swings on Rings
15 Straight Leg Swings - go for height!
15 Side Lunge Steps - try to get hips below knees
15 Inch Worm Steps
15 PVC - OHS
(2 Rds)

KB's on Main Beach - Amelia Island
Skill:
Overhead Squat
  • Foot Position
  • Low Back Position
  • Shoulder Position
  • Arm Position
  • 2 sets - 10 repetitions - 30 sec rest between Sets
Nassau County Firefighter Bradly Pierson
WOD: "Nancy"
Nancy
  • 400 meter run
  • Overhead squat
  • Men = 95 lbs x 15
  • Wom =65lbs x 15
5 rounds for time

Thursday and Friday WOD

Annual Thanksgiving Day

WOD: 5K Turkey Trot
At Amelia Island Plantation
Benefiting the Nassau County
Humane Society
Thursday, November 26, 2009
5K TURKEY TROT - 8am
KIDS FUN RUN - 9am
Race will start and finish at the Racquet Park
***Please be sure to wear you RACE BLUE SHIRTS!!! It is my understanding our KIDS may have their CF Kids shirts on and we don't want them to show us all up!

Friday's WOD:
  • Rapid fire start to the Concept 2 Holiday Challenge
  • WOD is going to be 'uncoached' as you will be asked to complete between 10k-15k meters at any point during the day. This amount can be completed all "at once" or in segments throughout the day.
  • Hours of operation for Friday will be 8a-5p
  • Please sign up for a time under the Friday WOD on the white board- we only have 7 rowers available, so we will have 7 sign-up slots every hour on the hour. Please budget your time wisely and allow others to begin rowing during their exact sign-up times. With family in town - I am sure time will be tight.
  • We are happy again to have some "Around the World" CFAI'ers participating with us, including, but not limited to:
  1. Taylor Clark - Germany
  2. Craig McFarland - Germany
  3. Ken and Gretchen Reeves - Switerland
  4. Kate Wells? Can we count your meters?
  5. Bob Dougherty - Park City, UT
  6. Joe Waldrop - Wahington DC - Joe..can we count on you?
  7. Who am I forgetting?

Advance Shirt System

Congratulations Roy!
Roy Byrd qualifies for his White Shirt today:

11/23/09 Fran 8:13
9/16/09 Helen 11:54
9/30/09 Grace 6:43

Shirt System

In an effort to continue to challenge and dangle a carrot in front of you…we have developed an advancement of achievement within CFAI based on the color of our Performance Wear shirts. This system is similar to a martial arts ‘belt system’, and is defined as follows:

WOD

Blue Shirt


Red

Shirt

White Shirt


Fran

Entry Level


18-12 min


<12>

*95 lb (men) / 65lb (women) Thruster, Pull-ups. 3 sets of 21 reps, 15 reps, and 9 reps – (jumping or Band PU’s = 2x the normal amount)

Grace

Entry Level


10-7 min


<7>

*Clean and Jerk 135 lbs (men) or 65 lbs (women) - 30 reps

Helen

Entry Level

20-25 min

<20>

*400m run, 24kg KB swingx21 reps, 12 Pull-ups - 3 rounds – (Jumping PU’s = 2x the normal amount)

The rules of the game are easy:

  • Each new student of CFAI receives a complimentary BLUE Performance Wear t-shirt after 3 months of membership OR the level of shirt in which they qualify. In other words, each student, will be allowed 1 complimentary Performance Wear t-shirt. We do this to congratulate the student for making it through 3 months!
  • In order to achieve a Red or White Performance wear shirt, each student must achieve the above mentioned performance measures.
  • Any student may purchase any Perfomance Wear shirt at any time. Each purchase will be equivalent to the level of shirt the student has qualified for.
  • Any student may purchase a Performance Wear Shirt (color) less than their current level of achievement at any time.
  • CFAI will wear our BLUE shirts to all outside events, races, runs, to show our support for CFAI, for each other, and to represent ourselves as a team.

Sunday, November 22, 2009

Mon - Nov 23 "FRAN"

Shannon - hitting DB Shoulder Press - in a recent swimming pool WOD
Warm Up:
150 Jump Ropes
15 Push Ups
15 Air Squats - work on form
15 Sec Hand Stand
15 Frankenstiens
15 Knee Hug Lunges
(2 rounds)
Skill:
  • Thruster Broken Down - empty bar
  • 2 sets - 10 reps
WOD:

Fran
  • Thruster 95 lbs-Men; 65 lbs - Ladies
  • Pull-ups
21-15-9 reps, for time
*Blog and post times

Rowing Holiday Challenge

Looking for a little extra motivation to row or ski this holiday season? Then look no further! Our Holiday Challenge is for you!

The Details

  • Row or ski* 100,000 meters or 200,000 meters between November 26 (U.S. Thanksgiving) and midnight December 24
  • You do not need to be on a team to participate! Log your individual meters.
  • Record indoor rower and SkiErg meters only (no on-water or on-snow meters, please!)
  • Kid's Holiday Challenge allows kids (aged 16 and under) to participate at 50,000 meters
  • Adaptive athletes canchoose to participate at the 50K, 100K, or 200K levels
  • Deadline for entering meters: January 4th, 2010

*Note: New this year! Meters accumulated on the new Concept2 SkiErg may be counted either separately or in combination with rowing meters toward either challenge goal.

Support a Good Cause with Your Meters

Holiday Challenge 2009

Besides helping you maintain your fitness and fend off holiday weight gain and stress, we’re giving you the option of supporting organizations whose mission it is to make sure that no one goes hungry and our food supply is sustainable. Consider it a holiday gift. For every person who rows or skis at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) to your choice of the following organizations: Oxfam International, Slow Food USA, Feeding America or The Center for an Agricultural Economy. And once you get beyond 100k, we’ll donate $.04 per kilometer. Our goal through this group effort is to raise a total of $30,000 to support these causes. The usual prizes of a pin and certificate will still be awarded. Note: For kids and adaptive participants, the $.04 rate will take effect at 50k.

In recent years, we have had around 5000 people participate in the Holiday Challenge! We are hoping that this incentive will bring in even more people and encourage past participants to row/ski more meters than ever to help us reach our goal. Please invite your friends to join us. Our strength is in our numbers. It’s like rowing an eight: when you all work together in synchrony, you become greater than the sum of the parts.

Stay tuned to your online logbook for how to select your organization for this year's Holiday Challenge.

How to Participate

  1. You must have an Online Logbook at concept2.com (it's FREE!) and all of your meters must be entered into your Online Logbook. If you don't already have one, visit the Online Logbook home page, click Register under New User and follow the directions. Kids Challenge participants need to set up an individual logbook (using a parent's email address is fine).
  2. Under the Profile tab, enter your current mailing address
  3. After you row/ski, record your meters in your Online Logbook. The Online Logbook automatically calculates your meters during the Challenges.
  4. Visit the Challenges tab in your Online Logbook. When you've reached your goal, the Challenges tab of the Online Logbook automatically recognizes your achievement and displays instructions for claiming your rewards.

Don't have a Concept2 Indoor Rower? That's OK! Visit our Indoor Rower Finder page to find a location near you with one of our machines.

Incentives & Rewards

The incentives and rewards available depend on which goal you achieve. Here's how it works.

200K, 50K Kids, and Adaptive

Participants who complete 200,000 meters, kids who complete 50,000 meters, and adaptive athletes who complete at least 50,000 meters are entitled to the following incentives and rewards:

  • A free downloadable certificate of achievement
  • A free downloadable heat transfer for making your own Holiday Challenge-wear
  • A free Holiday Challenge pin
    • Pins are sent automatically to the address on file in your Personal Logbook Profile. Please ensure you have entered a valid address in order to receive your pin.
  • Access to the Holiday Challenge shop through our online vendor

100K Finishers

Participants who complete 100,000 meters are entitled to the following incentives and rewards:

  • A free downloadable certificate of achievement
  • A free downloadable heat transfer for making your own Holiday Challenge-wear

Preparing for the Holiday Challenge

If completing 200,000 meters in a month is a new challenge for you, here are a few ideas to help prepare before the challenge begins:

  • If you haven't tried it before, don't be intimidated! Each year we hear from folks who have never completed any long distances before and have completed the challenge.
  • Gradually build your workout time. Try adding an extra 1000 meters per day, especially if you don't usually complete 7000 meters at a time.
  • If you don't usually workout every day, try rowing/skiing for several days in a row. The workouts can be short, but see how it feels to row/ski more often.
  • Be sure to keep some stretching in your routine or add it if you haven't been doing it regularly. See our recommended stretches.
  • Think about when you will fit your extra Holiday Challenge rowing/skiing into your schedule. If it requires that you workout at a different time of day, you should try it out ahead of time. For example, if you don't usually workout first thing in the morning, keep in mind that it may take you longer to warm up at that time of day, and you should not expect to be able to row/ski as hard and as fast as usual right away.
  • Will you miss any workouts due to travel or other commitments? If so, plan ahead, so that you can make up the missed meters. For example, you may want to row/ski twice a day on some of the weekends.
  • Be sensible! Many people have commented that the Holiday Challenge pushed them to row/ski more than they ever thought they could, and it felt great! On the other hand, it is not wise to make a sudden jump in rowing/skiing time and distance so keep this in mind. You can build your daily meters gradually, even during the Challenge itself.

Friday, November 20, 2009

Saturday


Warm Up
400 Meter Run
15 Leg Raises
15 PVC "Good Mornings"
15 KB Swings
15 Double Unders
15 Air Squats
400 Meter Run


Workout Of the Day
For Time:
500 Meter Row
18 Body Weight Deadlifts
21 Push Ups

500 Meter Row
15 Body Weight Deadlifts
18 Push Ups

500 Meter Row
12 Body Weight Deadlifts
15 Push Ups


Thursday, November 19, 2009

Friday

http://media.crossfit.com/cf-video/CrossFit_AnnieSP1-PP3-PJ5WOD.wmv
Warm Up
400 Meter Run
30 Second Handstand
15 PVC Pass Thru
15 Push Ups
10 Box Jumps
2 Rounds

Workout of the Day

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Wednesday, November 18, 2009

Thursday

In honor of Navy Lieutenant Michael McGreevy, 30

of Portville, NY, who was killed in Afghanistan

June 28, 2005


First Posted 15 July 2005


Warm Up
100 Jump Ropes
15 Second "Samson Stretch"
10 Push Ups
10 KB Swings
3 Rounds

Workout of the Day
"Michael"

3 Rounds for Time

800 Meter Run
50 Back Extensions
50 Sit-Ups

Crossfit Kids



Warm Up:
30 M Plank Walk
5 Handstand Attempts
5 Push Ups
10 Squats
3 rounds

WOD:
200 M Run
50 M Broad Jump
50 M Skip
20 Box Jumps
200 M Backwards Run
50 M Broad Jump
50 M Skip
20 Box Jumps
200 M Run

There will be no Crossfit Kids next Wednesday, instead we will be running the fun run at the Turkey Trot on Thurs. (Thanksgiving Day) If you would like for your child to participate please register them at www.ameliaislandrunners.com. The fun run starts at 9:00 am and we will be meeting in the parking lot of the Racquet Club (on the Plantation) at 8:30 for a group photo.

Tuesday, November 17, 2009

Wednesday


Warm Up
500 meter Row
10 Ab Mats
10 KB swings
10 Lunges Each Leg
3 Rounds

WOD
7 Med Ball Cleans 20#/12#
7 Ring Dips
7 Pull Ups
AMRAP in 20 Minutes


Monday, November 16, 2009

Front Squat Tuesday

This Could Be You

Warm Up
400 meter run
10 "Supermans"
10 Pull Ups
10 Air Squats
3 Rounds

Strength

7x3 Front Squats
Go as heavy as you can while maintaining excellent form
Rest two to three minutes between rounds

An Extra Measure
75 Burpees For Time

BEEF!

Just wanted to share a quick link:
http://www.rockymtncuts.com
*this is a processing plant from my home town in Powell, WY. They "grow" their own beef and buffalo. I have personally tried their stuff - pretty tasty! If anyone wants in on some jerky - and to split shipping - I am happy to put a group order together.

Sunday, November 15, 2009

Monday - Nov 16th - KB Snatch

Warm Up:
5 minutes Jump Rope
15 Burpees
5 Flights of Stairs
Skill:
http://media.crossfit.com/cf-video/CrossFit_MartoneKettleBellSnatch.wmv

TEST: Secret Service Test
10 Min KB Snatch - How many can you do?
WOD 2:
10 Box Jump
10 Alternating Thai Boxing Round Kick
10 GHD Sit Up
(5 rounds)

Friday, November 13, 2009

Saturday - Murph!

Told you it was coming....Warm Up: none
Skill: none
WOD: Just Murph... (get down and get dirty)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted 18 August 2005
  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run
For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Thursday, November 12, 2009

Sorry!Courtesy 'anonymous'
Warm Up:
200 Jump Rope
10 Ring Push Ups
10 Squat Jumps
20 PVC Pass Thru's
10 Jumping Lunges
(3 rounds)
Strength:
  • Bench Press - 10-8-6-4-2-2
  • Increase in Weight Each Set
WOD: 1/2 Jackie
  • 500 meter row
  • Thruster 45 lbs (25 reps) - 25lbs Ladies
  • Pull-ups (15 reps)
  • 1 round - post time on BLOG and list on Board

Wednesday, November 11, 2009

November 12th

Warmup:
25 jumping lunges
25 wall ball situps
25 leg raises
25 pushups


WOD:
Run 5k
(just for you Roy)

Tuesday, November 10, 2009

Veterans Day - Wednesday

For Veterans Day we are honoring one of many. Today former USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Warm Up:
800m Run
10 Hip/Back Extensions
10 GHD Sit Ups
10 Dips (outside)
(2 rounds)

WOD:
"D.T."
Five rounds of either:
Level 1:
* 155 M / 95 W pound Deadlift, 12 reps
* 155 M / 95 W pound Hang power clean, 9 reps
* 155 M / 95 W pound Push jerk, 6 reps
Level 2: 95 M / 65 W
Level 3: 65 M / 35 W
*please check out: http://www.youtube.com/watch?v=2fWmNWiMG0Y


Please come support one of our fellow CrossFitters!

This Saturday, November 14th - 4PM Café @ the Hamptons hosts the Fashion, Wine and Chocolate Event (Fashion show at 5)

With NaturesCork and Gauzeway sustainable fashion (did you know they make a bamboo wedding gown?) and Amelia Island Fine Jewelry pearls (we will not talk about the sugar free/gluten free desserts, shhhhh)

WoW, can’t wait.

Monday, November 9, 2009

Warmup:
5 box jumps
10 DB Thrusters
15 Lunges
3 Rounds

WOD:
Ball Slam/Pullup Ladder
10 Ball Slams, 1 Pullup, 9 BS, 2 Pullups...
then:
2000 M Row

Sunday, November 8, 2009

Nov 9 - Mon

Clean Determination!
Love the gear Kassy!
  • Eyes forward
  • Heels shoulder width
  • Toes Out
  • Arms straight and touching knees
  • Elbows facing out
  • Back Arched, tight, and hamstrings loaded
  • Shoulders in front of bar
  • Hook Grip
Warm Up:
-Platform Warm Up:
  • 2 x 20 Single Arm Circles
  • 2 x 10 Air Squats
  • 2 x 10 Jump Squats
  • 2 x 10 OHS w/ empty Bar
  • 2 x 3 - Three position Power Snatch (as a group) - empty bar
Skill:
- Empty bar jumps - 3 position
- Empty bar Power snatch from shins
- Empty bar Snatch from Shins
WOD:
3 RM Snatch (start @ 60% of max and work up in 5kg increments)
(7 rounds)

Saturday, November 7, 2009

The BEET down

REST Today and please read:
Borrowed from www.marksdailyapple.com

Haven’t been eating your beets? Don’t beat yourself up (see what we did there), because technically they’re out of season right now. But with spring fast approaching, perhaps it’s time to dig deeper and examine what these little purple monsters have to offer!

Hailing from South Africa, the beet – which is a relative of Swiss chard and a member of the Chenopodiaceae family – was initially cast off in Northern Europe as nothing more than animal chow. However, in the 16th century, Romans began eating the green leaves of the root vegetables and by the 19th century, they had become less picky and began eating the whole darn thing! In doing so, it was discovered that beets were an excellent source of natural sugar – so much so that Napoleon declared them Poland’s primary source of sugar after the British put the squeeze on other sugar sources during the war!

Although here at Mark’s Daily Apple, we wouldn’t normally tout such a high-sugar vegetable, the Beet has a number of redeeming qualities. First, the pigment that gives beets their rich purple hue (betacyanin) has been found to be a powerful cancer-fighting agent, especially for tumors affecting the colon and stomach, and may also mitigate the damaging effects of nitrates (the bad compounds found in hotdogs, bologna and other overly-processed meats!) For pregnant women, meanwhile, just one cup of beets provides 136 micrograms of the B vitamin folate (or about a third of the 400 microgram daily requirement), which is important for fetal development. Rounding out the beets nutrition profile, they are also considered a very good source manganese and potassium – which are important for blood pressure regulation – as well as vitamin C, magnesium, iron, copper and phosphorus.

When selecting beets, look for small- to medium-sized roots that are firm and smooth skinned. While most people recognize beets based on their deep purple color, it should be noted that beets are also available in white, champagne and gold varieties. If you’re planning on eating the beets for its leaves (how very Roman of you!), look for leaves that are bright green and appear fresh and tender.

When storing beets, exercise caution: Despite their tough-as-nails name, beets are actually rather delicate and are susceptible to bruising and can even bleed (Literally. A slash to the skin can cause the red pigment to be released during cooking!) Beet roots can last for up to about four weeks if stored correctly – preferably unwashed in the refrigerator crisper. If storing the leaves alone, wash and store in a plastic bag at the bottom of the fridge.

When its time to handle beets, it might be useful to throw on a pair of rubber gloves – the pigment can easily stain hands. Too late for the gloves advice? The purple coloring can be reversed by rubbing hands with a wedge of lemon or dousing them with lemon juice. From there, it’s best to boil beets with their skin on (to prevent bleeding) and peel them after, or you can also broil or sauté them for inclusion in stir-frys, casseroles and other vegetable-laden dishes. Alternatively, beets are also delicious when added raw to sweeten up vegetable juice (and make it a more palatable pink color!), and are also good when grated and added to salads and soups.

Lucky for all of you Nassau Health Foods has gone out of their way to provide organic beets in a bunch for $1.99! Chow down! PS - sorry about the shameless local business plug - but we HAVE GOT to pull together in our little community. I am SICK of seeing all my good friends on this island lose to the internet and Jax. Every dollar matters! We picked this community to live in...now let's support it. Thank you!

Sat - Nov 7

Warm Up:
200 Jump Rope
10 KB Swings
10 Jumping Jacks
(3 rounds)
WOD:
8 x 200m Med Ball Sprints
4 x 15 GHD Sit Ups

Thursday, November 5, 2009

Friday!

Warm Up:
250m Row
10 Push Ups
30 Ab Mat Sit Ups
(3 rounds)
Intermission:
5 x 3 Deadlift (work up to 3RM)
WOD:
200m Farmers Walk (M=45's / W=25's)
11 Pullups
(3 rounds)

Wednesday, November 4, 2009

Warmup:
200 Med ball run
400 Row
2 rounds

WOD:
"Annie"
Double Unders
Ab Mat Sit Ups
50-40-30-20-10

Tuesday, November 3, 2009

Wednesday!

Warm Up:
  • Athletic Development Warm Up
  • Forward Skip
  • 3 point football stance - off the line - 3 sprint strides
  • Shuttle run
  • Hurdle Hops
  • Arm Circles
WOD: Courtesy CrossFit Ben - www.crossfitnocatee.com
  • 12 rounds
  • Every minute on the minute perform:
  • 5 Explosive Push Ups
  • 5 Burpees
  • 5 Explosive Squat Jumps
  • Can you make it through 12?

Monday, November 2, 2009

Tues. Nov 2nd

WOD:
Hmmm, will you choose to do the "Dirty 30" or the "Filthy 50?"

50 Box Jumps
50 Jumping Pullups
50 KB Swings
50 Lunges
50 Kness to Elbows
50 Push Press
50 Back Ext
50 Wall Balls
50 Burpees
50 Double Unders

Sunday, November 1, 2009

Monday - Nov 2

Tina between swim laps - doing a Push Up/Shoulder Press
Warm Up:
250m Row
15 PVC OHS
10 Box Step Ups (ea leg)
30 sec Hand Stand
(3 rounds)
Intermission: Back Squat - 3 x 10
  • 2-3 min rest between sets
  • Work up to 10RM
  • Rest 3 min prior to WOD
WOD:
30 Wall Balls
15 Pull Ups
(3 rounds) - BLOG time and Wall Ball Weight

REST today!

Swine Flu - courtesy Tricey
Please read:
Controlling the Tornado: Planning Your Training: Part 1
by Matt Foreman

This article will be focused on planning out your training program. And you’re out of your mind if you think I’m going to start with a slogan that you’ve already heard a million times like "Failing to plan is planning to fail." This slogan is a proven truth, but it should be painfully obvious. I shouldn’t have to remind you that planning is important any more than I should have to remind you not to eat yellow snow.

However, there is obviously a good reason why slogans like this are used so often. Most people understand that having a solid plan of attack before beginning any endeavor is going to put you in a much better position to be successful. When we listen to interviews with people who have been highly accomplished in their fields, whether the field is athletics or business, one of the most common aspects of their achievements is precise planning. I can’t remember ever reading an article about an Olympic gold medalist where the athlete said, "For my workouts, I just kinda come to the gym and do whatever I feel like doing that day." Bill Gates never told the world, "I just hired some people to help me make computers. I don’t know how the hell my company grew so much." Nope, sorry. Elite personalities usually approach things from the opposite direction.

Take Lance Armstrong, for example. This guy won seven Tour de France races while pedaling with only one testicle. I once read that one of Armstrong’s nicknames is "Mr. Millimeter." People started calling Lance by this name because of his obsessive, fanatical attention to proper preparation. In all aspects of his training and performance, Armstrong analyzes and refines every single detail down to razor-sharp perfection.


Read on at: http://www.performancemenu.com/articles/index.php?show=shorty&shortyID=59