Workout 4 Today

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Workout for Tuesday 7/14

Today's workout focuses on core...

Do each exercise 30 reps x 4 rounds:

- Standing Russian bar bell twists Watch the video

- Lying Russian twists Watch the video

- Glute Ham developer or sit ups

- Back extensions or super mans

Word of the day, Trust = relationship of reliance


"I cannot say whether things will get better if we change; what I can say is they must change if they are to get better." ~ Georg C. Lichtenberg

Change – it’s a word we’ve all heard, probably too much, especially last year over the course of the Presidential elections. Every time we turned on the TV, some politician was talking about change and how “change is coming.” We all recognize areas in our lives where we need to make changes, but even more so, how often do we point out areas where others around us need to make changes, often pointing that out to them on a regular basis? But change starts with you.

My headline refers to the 1976 David Bowie song “Changes” – It’s a great song, and yes, I know…I was only 10 years old when it came out, but it’s still a classic. Here are a couple of verses from the song and the video to watch:

I still don't know what I was waiting for
And my time was running wild

A million dead-end streets

Every time I thought I'd got it made

It seemed the taste was not so sweet

So I turned myself to face me

But I've never caught a glimpse

Of how the others must see the faker

I'm much too fast to take that test

(Turn and face the strain)
Don't want to be a richer man
(Turn and face the strain)
Just gonna have to be a different man
Time may change me
But I can't trace time

We can all make lists of areas in our lives that need changing, but too often we continue along our same path, repeating things over and over. Albert Einstein once said “The definition of insanity is doing the same thing over and over again and expecting different results.”

You see, positive change requires vision. Do you have vision in your life? We often allow vision to guide us to begin something (let me give you an example…how about exercise?) You have this great vision for how you want to change your body. You create an image in your mind of what you want to do and even how you want to look. However, something comes along and takes your focus off of your workout, and suddenly your vision is left out of the picture. It takes constant vision to cause you to continually move in the direction you want to go. In other words, that vision kept in the forefront causes you to CHANGE.

Don’t forget to change it up! It is human nature to find a norm and get sucked into the same routine or comfort zone. When you find your comfort zone, you begin to relax. You need to constantly challenge yourself to go to the next level so you keep yourself motivated.

Change only what needs changing – don’t get in the way of progress. Allow what is working for you to continue without interference. Focus on the areas that need help and make changes there. If you think you need to change something, make sure the change you offer is better than what was offered before. Don’t try too many changes at once.

The workouts I feature on this blog are designed to “change it up.” Take what you can from each, and adapt to your own level and ability. Soon you’ll see your body and your health start Ch-ch-ch-ch-changing!

Workout for Monday July 13th 2009

Monday workouts set the tone for the week. I hope everyone had a fantastic weekend and is ready for the week ahead.

Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2: run 400 meters at 60%

Workout: Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) & pull ups. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1

This is a timed event.

Congratulations to all who competed in the Crossfit games this weekend. A big shout out to Jason Khalipa for a fantastic performance both days. Jason was the 08 winner and if it wasn't for a fall on the first event would of repeated.

Workout For the Weekend July 11, 12, 2009

The Weekend Workout:

Warm up: 1 mile run or 2k meter row

Workout: 135 LBS Bench press 21 reps, 2 Pood Kettle Bell Swings 21 reps,
Repeat this circuit 6 times you can take a rest after each round of 1 minute or do it without rest.

If you need to scale this workout reduce the amount of the bench press and the weight on the kettle bell. If you don't have any KB's use a dumbell.

1 Pood use 35 LBS dumbbell
1 1/2 Pood 55 LBS dumbell
2 Pood 70 LBS dumbell

Word for the day:
- work done by one person or group that benefits another

Workout for today - Friday July 9th 2009

TGIF Workout: Hills! Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State.

Warm up: 20 air squats, 10 pull ups, 10 knees to elbows, 10 standing broad jumps x 2 then run 400 meters at 60%

Workout: Most of you will be using a treadmill ( but if you have that dreaded hill in your back yard or by your club, please be my guest and use it)
7 x 400 meters or 1 lap at 10% elevation & as fast as you can go. The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace. These are max effort sprints please make sure you are really warmed up before going 100% If you are using a treadmill please record your time at the end of the 7th sprint, you don't need to add the 3 minute rest.

The word of the day: Friendship, what does that mean to you?

Workout for today - Thursday July 9th 2009

Today's workout is a max effort day. We will be pushing some weight!

Warm up: Jump Rope, Box Jumps, start with 12" box and move your way up and record your highest jump. Advanced Plyomtric warm up Medicine Ball Push Ups

Checkout this 55' box jump wow!

Workout: 4 sets of 4 reps each. Get yourself warm so the first few sets to get to the weight that you will be able to do for 4 reps don't count. Once you have found correct weight that you can do 4 reps with start your sets.

Front Squats
Shoulder Press

Word of the day: Volunteer. In your own way try to give back to others that might need a little help.

Workout for Wednesday July 8th 2009

Hump Day Workout! I love my Wednesday workout. I hope you all are ready for this one.

Warm up: 10 fifty yard sprints, increase each one by 10%. 1st one at 10% 2nd one at 20% ect.. the last one will all out at 100% effort.

Workout: 3o reps 25 LBS Barbell Russian Twists,
30 sit ups
30 pull ups ( if you need to scale use a band or jumping pull ups)
Run 800 meters
Do this Circuit 3 times and record your time.

If anyone wants to video their workout and submit to me i will post on the site.

Word of the Day: Succeed: What is it that you want to succeed at?

Workout for Tuesday July 7th 2006

Today's workout reminds me of what my old coach used to say
" Fatigue Makes Cowards Of Us All"

Warm up: Row 1000 meters, if you don't have a rower find one or buy one :) they are the best cardio machine on the market for a full body workout. 50 sit ups, 25 push ups, 25 pull ups

Workout: 5 minutes of burpees with a 2 minute rest, repeat 4 times. Max effort, post the total number when completed.

Now remember these workouts that i post are for top conditioned people. if you are a beginner you need to scale this workout. Example 2 minutes of burpees and a 2 minute rest x 3 rounds.

After this workout I want you to repeat what my old coach used to say.
"Fatigue Makes Cowards Of Us All"

Word of the day: Passion, what's your passion? What gets you out of bed in the morning?

Declaring your Independence

"Freedom is the will to be responsible to ourselves."~ Friedrich Nietzsche

This past weekend, we Americans celebrated Independence Day. Many celebrated without giving thought to the reason for the celebration. We learned in school that July 4, 1776 was the day America declared independence from Britain, but basically most of us think of it as a long weekend for travel, cookouts, and fireworks with family and friends.
I remember watching firework shows when I was a child and then years later seeing the enjoyment on my own children’s faces at firework displays (after we got past the years where they were terrified of the sounds)!

Listening to patriotic soundtracks during these firework shows can be almost a spiritual experience. A favorite song this time of year to many is Lee Greenwood’s “God Bless the USA.” I don’t know anyone who could hear this song without it bringing a tear to their eye.

We live in the greatest country in the world. The freedoms wehave to even have a blog like this blow my mind when I really stop and think about it. Even the US Army has a spot on Face book. One of the postings I read by a fan (Tammy Little Cooke) summed it all up: “Thank you all for serving my country. Right, wrong, or indifferent…still the best country on Earth for opportunity and freedom! You make that possible…hooo rahhh!” The men and women serving our country now and in the past have fought hard for the freedom we experience, and I am very grateful and indebted to them.

Have you thought about the freedom or independence in your own life? You have the right to make your own choices, and yes, suffer or enjoy the consequences by those choices. A friend of mine recently shared a story about a couple living next door to her who are in their 80’s. Once a vibrant, healthy individual, the gentlemen recently began showing signs of early stages of Alzheimer’s. This is someone who up until a few weeks ago was walking four miles a day. On a recent walk to a nearby drugstore, he wound up lost and unsure how to find his way home. Two hours later, he arrived back home with tears streaming down his face. The independence he experienced in his lifetime was suddenly robbed from him.

I started thinking about how most of us take our independence for granted. None of us are guaranteed a certain amount of time on this planet, but we do have the freedom to make as many healthy choices as we want in order to do our part in maintaining a healthy state for as long as possible. Our freedom gives us the will to be responsible to ourselves. Are you keeping your body as fit as you can? I want to make fitness a daily part of your life – that’s why it’s important to me to provide daily workouts. I hope that I am making a difference in your life. Your feedback and comments mean the world to me. Keep them coming! Are you “exercising” your right to freedom?

Workout for Monday July 6th 2009

Monday morning workout after a holiday weekend.

"A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better, you feel better about yourself" -George Allen

Warm up: 20 Burpees, 20 Superman's, 20 Jumping jacks do this x 3 then run 400 meters at 75%

Workout: 400 meters of walking lunges. Advanced use weighted vest 30LBS or 15 LBS dumbbells in each hand. Beginners scale the workout to 50% so that would be 200 meters of lunges with no weight.

This is timed workout, so please post your time when completed and state if you used weight and the length you lunged.

Word of the Day: Freedom! "Freedom is the will to be responsible to ourselves" Friedrich Nietzche

TGIF - Workout 4 Holiday weekend

Today's workout is all about Muscle Endurance:

Men = 95lb barbell
Women = 45 lb barbell

7 sumo dead lift high pulls
7 thrusters
7 hang power cleans
7 push press

- Do as many rounds as you can at max intensity for 20 minutes
- How many did you do?

Today's word is: FREEDOM

"Those who deny freedom to others deserve it not for themselves." - Abraham Lincoln

"In the truest sense, freedom cannot be bestowed; it must be achieved." - Franklin D. Roosevelt

Workout for today - Thursday 7/2/09

Thursdays Prescott Arizona workout: I want thank all the members at Freedom Fitness that attended my class yesterday. We had had a great workout.

To the Core
! 400 core reps

Warm up: Bike, cross trainer, or treadmill for 10 minutes. 10 lunges, 10 air squats,

Exercise: 100 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

100 knees to elbows see the video

100 Wood chops 50 each side

100 Leg Raises

This is a timed workout, post your time.

The word of the day: Persevere: To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.