We have no hard and fast snow policy, as we get so little snow.
Moday we will be open at 7:45am, there will be no 6:15am session.
If you need to switch times with roads, kids etc. e-mail david@bodybylisa.com, please be understanding throughout the day as there will be people coming in at odd session times.
Enjoy!
Unfortunately, there’s a lot of information out there about how to exercise, but far less information about the application of proper rest and recovery techniques. I see more sub-acute and chronic injuries resulting from inadequate recovery from exercise (especially with high-intensity programs), than resulting from an acute or traumatic incident. The primary fault lies with inadequate or improper recovery from exercise, not the type or intensity of exercise. (To put it another way, it’s not that you’re hurting yourself doing pull-ups – more often than not, it’s because you’re not properly recovering from those pull-ups.)
Dallas Hartwig is a great trainer, who happens to be a Physical Therapist, and has written an unbelievable piece on recovery. I am reading more and more about older athletes who have come to the realization that they need to recover more, and smarter. I have had chronic injuries for years and this past year I began to more aggressively deal with recovery and injury prevention. The entire piece is HERE.
10 Back Squats (Bodyweight)
10 Box Jumps
500M Row
~4 Rounds~
We will be meeting at the Bagel Shop in the South Gate of Ocean Pines @ 8am. If the weather is bad, Check back here by 7am Saturday morning ~ we may run on Sunday if Saturday has to be cancelled.
10 Pull Ups
10 Burpees
5 Rounds
20 Sit Ups
20 Squats
4 Rounds
25 Push Ups
500M Row
3 Rounds
~For Time~
Who cares? I for one am not a giant fan of Martial Arts, but I respect the training and fitness levels of pratitioners. With Bruce Lee you need to look at a guy who was arguably one of the fittest men of his time, but trained in a very unorthodox manner. I am reading about allot of varying training modalities, and their adherenst and a fact that seems to play out over and over is people reaching specatcular levels of physical fitness with seemingly mediocre programs. Conversely many people will follow “the best” programs with fervor and never really amount to much. Is it the program or the athlete? Will geneticaly gifted individuals do weel with any program? This seems very up in the air. One fact that remains pretty constant is that people who follow a program with intensity ans consitency make gains.
35-20-15-10-5-10
DB Squat
Box Jumps
DB Push Press
*200M Run in between each number!
“Seanster” gets it done!
1-1-1
Power Cleans
1-1-1
Deadlift
————-
150 Wall Balls
~For Time~
You will do 1 rep Power Clean rest,add weight and do another rep, rest and do one more single rep for your 1 rep max. The same will then be done for Deadlifts
If you are doing a short met con, “Karen” is it…150 Wall balls for Time!
Barry and Sydney are always strong performers, but Tuesday night the just killed it. The runs were shockingly fast. Nice Job!
We did not want to overrun this page with all the food items we want to post so we opened a blog at
www.livelongfood.com soley for food!
I have received some e-mails about the Boot Camps on the schedule. Why? How hard? Is it cardio? Here it is. We put a few Boot camp classes on our schedule because we saw a need that we think will be filled by this type of class. Anything we do is not about derision of another method, product, or protocol. The programming at Live Long Fitness is varied, and not fully represented on our web site. We decided that we want to offer a range of services that would meet OUR clients needs, while not diluting the programs of others.
Boot Camp involves many movements that are low in skill and high in physical demand. There will never be heavy low rep lifting and there will not be the more complex movements such as cleans or OH squats. Boot camp will usually be timed, with the movements being set to time (1 minute of push ups ect) This is not a screaming pseudo military class with overly high demands and sloppy work. It is simply a format with basic movement patterns that has been well received by those who have tried it. Simply work hard, then go home finished and satisfied.
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