Friday, April 21, 2006

BOOT CAMP 0600 4-21-06


BOOT CAMP 1830 4-20-06

Blair: It is not that bad.

Ring rows.

Running forward and backward.

Paula and Bill: All we need is to get Ron to try the class and undstand the difference between between saying elite fitness and meaning elite fitness.

Nice hop Kozian.

Participants: 29

Thursday, April 20, 2006

Position on Plyos


In the picture on the left, Tom Crubaugh is looking down at the box during his box jump launch. This causes a reflexive loss of lumbar extension that impedes sound mechanics of the jump.
In the picture on the right, Tom is looking straight ahead which allows for full lumbar extension and consequently powerful hip extension and an efficient jump.

In addition to the postural reflex error, head down postures (looking at your feet) motivate a disruption in proprioception generally and balance specifically. Most well directed gross motor movements require longer sight lines and more distant visual targets. Train yourself to look towards the horizon and trust your peripheral vision for the acquisition of important local targets.

On the subject of postural dynamics here from Tulsa World of Gymnastics is a brief article on the importance of chest position in functional movement.

Tuesday, April 18, 2006

BOOT CAMP 1830 4-18-06

Participants: 40

ACE Article

One of our Boot Campers sent me this article.

Fitness experts are constantly coming up with new and innovative ways to exercise. Even so, there are some essential exercises that will always play an important part of any well-rounded workout. Here are ACE’s top 10 exercises you just can’t live without:

Squats: The squat strengthens all of the major muscles of the lower body, including the gluteals, hamstrings, quadriceps and calves. Add hand weights to increase the intensity.

Lunges: Like the squat, the lunge works all the major muscles of the lower body as well as the stabilizer muscles that are used to keep you balanced as you move into and out of the lunge position.

Push-ups: Push-ups strengthen the chest and the triceps and stabilize the core as you hold your body in a plank position. To increase the intensity of this exercise, place your feet or hands on a stability ball or platform.

Pull-ups: Performed with or without assistance, pull-ups are a great way to strengthen the muscles of the upper body, particularly the latissimus dorsi, posterior deltoids and biceps.
Shoulder press: The overhead shoulder press, which effectively targets the anterior deltoids, can be performed while sitting or standing, with either dumbbells or elastic tubing.

Triceps dips: Requiring no more equipment than a bench or the edge of a chair, triceps dips are the perfect exercise to work not only your triceps, but also your pectoralis major and anterior deltoids.

Seated Rows: The seated row, which can be done using elastic tubing, a cable and pulley or a seated row machine, is a great exercise for the upper back, including the latissimus dorsi and rhomboids, as well as the biceps.

Abdominal Exercises: Strong abdominals are key to maintaining a strong core. While there are many variations of abdominal exercises, research suggests that abdominal crunches on a stability ball may be the most effective.

Walking: Slip on a pair of comfortable shoes and head out the front door—what could be easier? Walking is a great low-impact, cardiovascular workout for people of all fitness levels. Start out slowly and gradually increase both speed and distance over time. Add hills for a greater challenge.

Running: When it comes to improving cardiovascular fitness and burning calories, running is both effective and efficient. But it can also be hard on the joints, so it’s best to ease into this activity and avoid the common mistake of doing too much too soon.

Monday, April 17, 2006

BOOT CAMP 1830 4-17-06

Participants: 24

Skills: How to skill for Boot Camp


Push up

BOOT CAMP 0930 4-17-06

Participants: 17

BOOT CAMP 0600 4-17-06

Participants: 22