Live Long Fitness, West Ocean City, MD

500M Run
100 Sit Ups
10 Push Ups
500M Row
80 Sit Ups
20 Push Ups
500M Run
60 Sit Ups
30 Push Ups
500M Row
40 Sit Ups
40 Push Ups
500M Row
~For Time~

Mary, Elaine and Beth digging into some push ups

75 Wall Ball
1500M Row–150 Sit Ups
1 Mile Run–75 SDHP (55/75)
50 Box Jumps–150 Squats

You can ONLY partition in the same line. You can split you row and sit ups, but can not move onto the next exercises until the entire line is done.

Syd getting it done!

1-1-1-1-1
Back Squat
Then…
35 Wall Balls
15 KTE
200M Run
~7 Rounds For Time~

We have no idea how X-mas tree drawings fit in July, but that’s how 4 year olds roll.

Functional Training” has become a big buzzword over the past few years. The good and bad of this is that you are getting both bad and good information. Even the “experts” can’t always agree with what is, and isn’t, functional. The below definitions are all pretty spot on.
“Functional training is a classification of exercise which involves training the body for the activities performed in daily life”
“Designing an exercise strategy where the repetitive performance of movement patterns improves an individual’s performance of a specific activity”
“Functional training is best described as a continuum of exercises that teach athletes to handle their own bodyweight in all planes of movement”
The bottom line is that a movement/exercise does not have to mimic a real life movement to be functional, but it does have to impact your bodies ability to move in a natural way. We opened Live Long Fitness in 2005 with the goal being to increase the use of functional training. We always needed more room when training in the gyms, and all we ever got was more stuff. Trinity Training Group published a great series on functional training. There are several great points HERE When look at your training, always ask “why”. We have seen trainers loading up HS Tennis players with LOADS of weight and having them do rotating lunges. Why? The stated reason was to have them perform movements that are common in Tennis while under load. Here is the problem with this; In Tennis you need to perform these movements QUICKLY!  So why train a quick, light, movement heavy and slow? The mimicking of a modem isn’t what makes it functional. This theory would also have you running with weights as a means to get faster. Weights will help you get fitter and stronger, which can lead to speed increases, but most likely will not. When looking at your current, or future, fitness plan you need to ask yourself what you are looking for and find a plan to get you there. Remember there is always something for everyone, but not everything is for everyone. Peace!

30 Front Squats (155/75)
25 Back Extension
25 GHD Sit ups
400M Run
20 Front Squats (155/75)
25 Back Extension
25 GHD Sit ups
400M Run
10 Front Squats (155/75)
25 Back Extension
25 GHD Sit ups

400M Run

~For Time~

Info is so solid at Athlete 365, but the presentation can get dry. I ignored Front Squats for years and regret it to this day. Not comfortable, but EFEECTIVE!

55 Walking Lunges
200M Run
21 Push Ups–21 Sit Ups
55 Walking Lunges
200M Run
18 Push Ups–18 Sit Ups
55 Walking Lunges
200M Run
15 Push Ups–15 Sit Ups
55 Walking Lunges
200M Run
9 Push Ups–9 Sit Ups
~For Time~

Lisa working her way into some nice L-holds during hyer warm up

400M Run
10 Power Cleans
10 Press/Push Press/Push Jerk
10 KTE
~4 Rounds For Time~

Ali (top) and Chele (above) are sisters who have been working out with us this Summer. Ali played Lacrosse at Towson last year and she and Chele will be teamates there this year. Nice work ladies!

Back Squats
3-3-3-3-3

Work Up to 3RM

“If you wanna get strong - downright strong- you gotta do the big one, the squat”.
  –Rickey Dale Crain– IPF Master World Record Holder

“There are few things graven in stone, except that you have to squat or you’re a pu***”.
—Mark Rippetoe— World Class Strength Coach

“Squats build strength in your legs and give definitions to your gluts. They enhance the ability to jump and give power as well as strength to your legs. The benefits of squatting can improve your over all workouts by several percent and define your body more effectively. When the squats are preformed correctly they increase strength in the back as well as help strengthen the muscles around your joints, giving added protection and reducing pain.
It is proven that squats increase your jump and strengthen you legs giving you more power. Working with squats are beneficial to you in many ways another being upper leg strength and definition. Squats also give strength to the lower back.”
—Dane Fletcher—The Training Authority