Even more reasons to strength train

REMINDER: 8:30AM AND 3:30PM CLASSES MEETING TODAY AT BRACE PARK

6:30PM CLASS MEETS AT THE CHURCH

Exercise: In Women, Training for a Sharper Mind

By RONI CARYN RABIN

Published: January 25, 2010 

"Older women who did an hour or two of strength training exercises each week had improved cognitive function a year later, scoring higher on tests of the brain processes responsible for planning and executing tasks, a new study has found.

Researchers in British Columbia randomly assigned 155 women ages 65 to 75 either to strength training with dumbbells and weight machines once or twice a week, or to a comparison group doing balance and toning exercises. 

A year later, the women who did strength training had improved their performance on tests of so-called executive function by 10.9 percent to 12.6 percent, while those assigned to balance and toning exercises experienced a slight deterioration — 0.5 percent. The improvements in the strength training group included an enhanced ability to make decisions, resolve conflicts and focus on subjects without being distracted by competing stimuli.

Older women are generally less likely than others to do strength training, even though it can promote bone health and counteract muscle loss, said Teresa Liu-Ambrose, a researcher at the Center for Hip Health and Mobility at Vancouver General Hospital and the lead author of the paper, which appears in the Jan. 25 issue of Archives of Internal Medicine."

What are your thoughts on this? Have any of you (men included) experienced this? 

WOD

5 RFTO:

20 AbMat Sit Ups

20 Burpees (w/o push up)

20 Push Ups

100 Jump rope

More Fun

REMEMBER: 

5:30AM CLASS MEETING AT STONEHURST PARK

8:30AM CLASS MEETING AT BRACE PARK

3:30 AND 6:30PM CLASSES MEETING AT THE CHURCH.

Here's a photo of me and some of the kids I taught boot camp to for the last six weeks!

What an amazing experience.

Thank you to my 6:30pm class for helping me "get the job" and to my 8:30am and 3:30pm class for understanding when I needed to miss a few days. 

Here are 10 of the 270 kids I taught.

All right! Yesterday's "Crazy" WOD was a hit. Here a a few highlights:

 

Sean Carrying Ryan

Here's what Ryan actually looks like

FRIDAY'S WOD

CrossFit Benchmark

"Barbara"

5 Rounds for Time of:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

(we are doing it "old school" sans breaks)

Good Times

Gotta love it! These are all TEACHERS from our brand new 3:30pm class. 

WELCOME TO ALL OF YOU.

Upcoming Changes/Events

NO 8:30AM OR 3:30PM CLASS TODAY, THURSDAY, JAN 28

 

ATTENTION ALL 5:30AM BOOT CAMPERS!
FRIDAY'S 5:30AM WORKOUT WILL BE HELD AT STONEHURST PARK

9901 DRONFIELD AVE, SUN VALLEY, 91352 IS THE OFFICIAL ADDRESS, ALTHOUGH PARK IS IN SHADOW HILLS.

FROM GLENOAKS, MAKE A RT ONTO SUNLAND BLVD.
PASS LA TUNA CANYON RD
LEFT ONTO STONEHURST
LEFT ONTO ALLEGHENY
PARK
WE WILL BE MEETING AT THE PICNIC TABLES THERE

8:30AM CLASS WILL BE AT BRACE CANYON PARK
3:30PM CLASS WILL MEET AT THE CHURCH

6:30PM CLASS WILL MEET AT THE CHURCH

FROM NOW ON, THE EVENING CLASSES WILL MEET AS FOLLOWS:

MONDAYS AND FRIDAYS AT THE CHURCH

TUESDAYS AT BURBANK HIGH SCHOOL

WEDNESDAYS AND THURSDAYS AT STONEHURST PARK

WOD

"Crazy"

Come find out what it is!

 

Diane

6:30PM CLASS WILL BE MEETING AT THE CHURCH TONIGHT...BECAUSE WE CAN.

WOD

"Diane"

21-15-9

Deadlifts

Handstand Push Ups

or headstand/handstand and deadlift skill work

 

TUESDAY CLASSES INDOORS

3:30PM AND 6:30PM CLASSES MEETING INSIDE AT NEW HOPE COMMUNITY CHURCH.

Ever Wonder.....

...what your Coach does on her weekends?

This weekend I competed with my coaches and Team CrossFit Academy (where I train) at a CrossFit Olympic Weightlifting Event hosted by Josh Everett. Our team won first place overall. Additionally yours truly won first place in her weight class.

Here I am at the bottom (pic one) and the top (pic 2) of the Snatch.

Photo #3 is after having Cleaned the bar from the ground and stood up with it.  I am now preparing for the Jerk, which is pictured in #4.

I did not learn this overnight. Indeed, I am still a novice and am one of the lightest lifters on my team. But I decided to attack my WEAKNESS, which was strength. As a result, I am now stronger.  

Go figure.

Cleaning and Jerking as well as the Snatch are also excellent ways to increase accuracy, agility, balance, coordination, flexibility, stamina, speed AND strength.

Practicing these movements OVER and OVER have made me an overall better athlete, stronger AND a faster runner. 

How can that  be?

The Journal of Strength and Conditioning Research did an 8 week study on max load strength training with cyclists and definitely concluded that not only did their strength, force development and work efficiency improve over the control group, their "time to exhaustion at...maximal aerobic power improved by 17.2%."

That is huge. In 8 weeks, by adding max loads (at only 1/2 squats) this is what occurred. Do you see how strength training can improve your running?

During our Weightlifting team practice, we not only work on our Snatch and Clean and Jerk technique, we also do lots of squatting and lifting with heavy loads.

Don't think you need strength training?  

Think again.

REMINDER

NO 8:30AM OR 3:30PM CLASS ON MONDAY OR THURSDAY THIS WEEK.

TUESDAY 5:30AM AND 6:30PM CLASSES WILL MEET AT BURBANK HS UNLESS IT RAINS. 

8:30AM AND 3:30PM CLASSES WILL MEET AT BRACE CANYON PARK UNLESS IT RAINS.

IN CASE OF RAIN, CHECK THE BLOG ONE HOUR BEFORE CLASS TIME FOR LATEST UPDATES.

WOD

FRONT SQUAT

TEST FOR MAX

FOLLOWED BY:

TABATA SQUATS
 

Post thoughts, ideas, beliefs, fears...whatever.

Ready for Anything?

REMINDER: NO 8:30AM OR 3:30PM CLASS TODAY. 6:30PM CLASS WILL MEET INDOORS AT NEW HOPE COMMUNITY CHURCH GYM.

Here are a couple of upcoming races you should all check out. Please respond to comments to let me know which of these you plan on racing.

For those of you training for the Camp Pendleton Mud Run in June, you should run the 5K or 10K at the Rose Bowl AND the Mud Run in April to prepare. 

SUNDAY, FEB 7, 8AM ROSE BOWL 5K, 10K OR 1/2 MARATHON

SAT, APRIL 10, 9AM MUD RUN!!!

 

WOD

"POWDER"

3 RFTO:
30 PUSH UPS
10 OHS W PLATE M 45/W 25
20 WALL BALL SIT UPS
15 DEADLIFT M 185/ W 130
50 JUMPROPE

Post Thoughts, Plans, Ideas...anything! to comments.

When it Rains it Pours

6:30 PM CLASS IS CANCELLED. TOO WET, TOO MUDDY, HIGH CHANCE WE'LL GET POURED ON. 

FRIDAY NIGHT, HOWEVER, WILL BE HELD RAIN OR SHINE IN THE NEW HOPE COMMUNITY CHURCH GYM.

You know, it could be worse..

WOD

5 ROUNDS FOR TIME:

20 WALL BALLS

20 WALKING LUNGES

Post comments, times, thoughts

Shoulder Press

6:30PM CLASS HAS BEEN CANCELLED DUE TO RAIN!

CHECK TOMORROW'S BLOCK AT 5:30PM TO SEE ABOUT TOMORROW EVENING'S CLASS.

TOMORROW'S 5:30AM CLASS IS ON AS NORMAL.

THERE WILL BE NO 8:30AM OR 3:30PM CLASS THURS OR FRIDAY.

Here's a video from Chris LaLanne of LaLanne Fitness in San Francisco giving a good explanation of how to do a shoulder press.

WOD

Shoulder Press

Test for Max

Followed by:

Something Special

The Non-Negotiability of Perfection

ALL CLASSES TODAY WILL BE HELD AT NEW HOPE COMMUNITY CHURCH.

10438 ORO VISTA AVE. ENTRANCE TO GYMNASIUM IS OFF OF ELDORA--ONE BLOCK EAST OF ORO VISTA AND ONE BLOCK WEST OF SCOVILLE.  PARK ON ELDORA.

From Again Faster Equipment's Website:

Entire article and comments available here:

The Non-Negotiability of Perfection

Thursday, January 3, 2008 at 05:01PM

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress.  We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful.  When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall.  This idea is a thinly disguised excuse for athletic complacency.  Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form.  The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion.  For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist.   Advanced athletes believe the opposite.  These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form.  The advanced athlete knows that perfect form is perfect for a reason:  it imparts structural advantages that poor form does not.

Take the thruster as an example.  Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout.  These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order.  When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster.  Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form.  Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion.  If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move.  If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move.  Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture.  In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification.  An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome.  Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.

The difference between a structurally solid lockout and its weak cousin is obvious.  Photos courtesy of the author."

WOD

"LUNG BURNER"

10 ROUNDS FOR TIME

15 BURPEES

50 JUMP ROPE

Hang Power Clean

IT IS SUPPOSED TO RAIN ALL WEEK, CHECK THE BLOG REGULARLY FOR UPDATES FOR EACH CLASS AS TO LOCATION CHANGES AND/OR CANCELLATIONS.

8:30 AM CLASS IS CANCELED DUE TO RAIN. 
3:30 PM CLASS (NEW) AND 6:30 PM CLASS HELD INDOORS AT NEW HOPE COMMUNITY CHURCH--10438 ORO VISTA AVE. 
PARK AND ENTER OFF ELDORA, WHICH IS ONE BLOCK EAST OF ORO VISTA AND ONE BLOCK WEST OF SCOVILLE.
DO NOT INTERRUPT THE PRESCHOOL IN SESSION BY ENTERING OFF ORO VISTA.

 Here is a short video of Sage Burgener, Olympic Weightlifting Coach and daughter of renowned Olympic Weightlifting Coach, Mike Burgener demonstrating the Hang Power Clean.

Here is a link to an earlier version of the Burgener Warmup as well. The Burgener warmup was developed for the Snatch, as shown here. It also transfers to learning the Clean, as you will see during class today.
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv

WOD

In Teams of 3

AMRAP IN 20

10 HANG POWER CLEANS (M 105/W 75)

CONTINUAL SIT UPS (TEAMMATE 2)

CONTINUAL SQUATS (TEAMMATE 3)

ADD UP TOTALS TO SEE WHO WINS

The Deadlift

Here is a video of Mark Rippetoe, highly respected Power Lifting coach on the set up for the deadlift.

WOD

Deadlift Test for Max

Followed by:

2 RFTO:

25 box jumps

25 lunge steps

See Comments for Results. 

On Being Coachable

Excerpted from "Cheerleading VS Coaching", HyperFit USA--Ann Arbor CrossFit. You can read the entire article here

Who has not been to a football game? No matter what happening on the field, the cheerleaders are always doing their thing. They bounce, jump up and down and say hurray us! Hurray we are losing by 50 points but it doesn't matter cause we have spirit! Hurray! You typically do not see anyone go to the pom pom squad and ask for ideas for the next play. 

On the other hand, the coach is pacing the sideline, wondering where he went wrong in his recruiting class or if he didn't practice that ball handling enough or some other skill that is not being reflected on the field or how to best exploit the opportunity . The coach is responsible for preparing the players to go out and execute a plan or strategy while on the field. The coach gives an ass chewing when needed or a slap on the butt to the QB before he runs back to the huttle before that crucial play. The coach is there to get the most our of every player to reach a combined goal. You typically do not see the coach on the sideline cheering "B-Aggressive, B E Aggressive" - with brisk hand claps. You get the point?

Cheering is about feeling good. Coaching is about being good. Coaching is about performance. Cheerleading is about emotion. Here is the crux of the matter: They are both important. Coaching fitness, those roles are not mutually exclusive. Coaching real people in the real world is not so neat or tidy. The role of the fitness coach/instructor/trainer will often be cheerleader one moment and critical coach the next and then flip flop the next moment. Saying the words, "More depth, faster" and then end up saying "better, keep it up, you can do it," the next. Praising people for their effort is a positive. 

One advantage a sports coach has over the fitness coach is the sports team has a fixed goal and fixed time to achieve it in. Regardless of the sport, there is a conference or game time where the players need to be at their best. Everything done on the field and in the training hall is geared toward the end result - The Championship. The coach can uncover errors in technique or conditioning and make corrections during practice the next week and overcome the problem for the next game. The players come to practice with the burning desire to win the next outing. The culmination of the season being the end and the underclassmen begin working toward laying the foundation for the next season. 

A challenge for the fitness coach is everyone is training for a similar but different goal. Training in the gym, people come to us for a myriad of reasons. Lose weight, be better at their sport, be stronger or for general heath and fitness goals. General fitness training really has very little to do with specific goals. The ultimate goal of people to train with us is to be healthier and have better quality of life. In all classes, people want to end up being better and feeling better. 

Coaching performance lets us end up so we can be cheerleaders. Teaching correct mechanics, techniques and sequences are foundational to good training. Working on flexibility so one can correctly execute the movements, getting stronger to build to being able to do the movements as prescribed are example of being coached. Getting you to get the last rep and finish the WOD is a role of a cheerleader. Praising once people get to the point where their movements are sound then the role grows into being a cheerleader. One of the primary jobs a client needs to be coachable. 

Coachablilty has to do with attitude. Being coachable means people need to be receptive to constructive cues and movement critiques. The first phase of a client is to learn the movements. The teaching points of every skill needs to be ingrained so the client does it automatically and without thought (much thought). The client has to understand that no matter what we are doing, we can always improve and be RECEPTIVE to coaching. Time erodes skills. We often forget key point and need to be reminded. Coaching people to past their comfort zones is a key aspect of performance based coaching.  

WOD

Tabatas

DB Push Press

Sit Ups

Push Ups

Thrusters

Tuck Jumps

Hump Day

WELCOME TO NEWBIES RYAN, SEAN AND JOEL

GOOD WORK TO SANDRA, JACQUE AND CHARLES WHO ALL RAN THEIR FIRST 10K LAST NIGHT!

GOOD WORK TO ROSA AND BRET WHO COMPLETED THEIR FIRST 5K LAST NIGHT!
EXCELLENT WORK!!!

AND HERE'S WHY WE'RE DOING ALL THIS...

WOD

"4 Stations"

Box Jump

Bear Crawl

Jump Rope

Kettlebell Swings

Show up to find out how it will be done.

Preparing Now for the Future

REMEMBER: FROM NOW ON ALL 5:30AM AND 6:30PM CLASSES MEET AT BURBANK HIGH SCHOOL. 8:30MEETS AT BRACE CANYON PARK.

Here are two excellent videos that explain POSE and show good before and after footage. Notice on the 1st video how it is duly noted that POSE is MORE EFFICIENT. You work LESS hard running with POSE than otherwise.

TAKE NOTE ALL YOU RESISTANT FOLKS! WHY WORK HARDER THAN YOU HAVE TO?

Notice that on the 2nd video, in the BEFORE footage, the man's foot lands IN FRONT of his body. AFTER he starts running with POSE, his foot lands directly underneath or slightly behind his body.

WOD
NEWBIES WOD
1 MILE RUN THEN AMRAP IN REMAINDER OF 20 MINS
10 PUSH UPS
10 SIT UPS
10 SQUATS

VETERANS WOD
10K TIME TRIAL

Self Healing

REMINDER: NO 8:30AM BOOTCAMP TODAY AND ALSO ON THESE DATES DUE TO PREVIOUSLY SCHEDULED GRADE SCHOOL CLASSES:
MONDAY, JAN 11
THURSDAY, JAN 14
THURSDAY, JAN 21
FRIDAY, JAN 22
MONDAY, JAN 25
THURSDAY, JAN 28


ALSO, UNTIL FURTHER NOTICE, ALL TUESDAY 5:30AM AND 6:30PM CLASSES WILL MEET AT BURBANK HIGH SCHOOL TRACK FROM NOW ON.


DO YOU HAVE MUSCLE PAIN? DO YOU HAVE RANGE OF MOTION PROBLEMS? DO YOU HAVE MOBILITY ISSUES?

Learn How to Reduce Wear and Tear on All Your Muscles, Bones and Joints, especially your shoulder and neck.

Self-Myofascial Release (SMR), functional movements, and stretching techniques help you increase range-of-motion, enhance performance and recover faster.

Network Fitness has a 4 hour seminar which they are offering in Lake Forest, CA on Saturday, February 6 from 11am to 3pm.

The normal cost is $120, but If you register by January 15, the cost is $100 and includes a ball and block for Self Myofascial Release therapy.

Here is the entire flyer.

 

All participants receive written instructions in a 80-page course workbook, an SMR tool kit that includes a Massage Ball & the Baller Block, along with special discounts on any other Trigger Point Technologies products.

So far Shannon, Rosa and Autumn are planning on attending.  If you have ANY issues with your back, neck, shoulders or arms, I HIGHLY recommend this seminar. SMR helps to break up scar tissue and adhesions in the muscles, making them more pliable and more like they were in their virgin state. This stuff is like MAGIC!!

If you are interested in joining us, please contact Shannon ASAP and register here:

Network Fitness SMR Blog » Feb 6, CrossFit Next Level Performance, (Lake Forest, California)

WOD

3 RFTO:

600M SPRINT

20 BURPEES

30 WALKING LUNGES

Bench Press 101

From The Slow Lifts, Part IV The Bench Press by Mark Rippetoe

"The bench press is the best exercise for absolute strength in the upper body, because it allows the lifter to move heavier weights with the arms than any other exercise. It should be included in every barbell training program...

Benching provides hard active work for the chest, shoulders and arms and isometric work for the forearms, and it trains novice lifters as well in the fundamental skill of pushing on a very heavy load."

From Defending the Bench Press, by Mike Robertson for www.eliteFTS.com

..."#1 Perfect Your Technique

For the beginner or intermediate level lifter...here are two hugely important keys for staying healthy over the long haul.

1. Scapulae back and down...getting your upper back locked in is one of... the most integral components of bench pressing.

2. Tuck Your Elbows...tucking the elbows places more stress on the triceps and takes stress off the shoulder joint..."

WOD

BENCH PRESS

TEST FOR MAX

FOLLOWED BY:

BUDDY DEAD HANG PULL UPS

AND JUMP ROPE

There it is!

Great work everyone so far this year regarding nutrition. Everyone seems to be playing this game to win. Is there any other way to play?

WOD

AMRAP in 20 of

15 Sumo Dead Lift High Pulls M75/W55

15 Ball Slams M20/W16

How's your year going so far? What is your over reaching goal for 2010?

Can't get enough of this stuff

All of you know that success or failure starts first with your THOUGHTS. What do you think of this?

"If you think you are beaten, you are,

     If you think you dare not, you don't.

If you like to win, but you think you can't, 

     It is almost certain you won't.

If you think you'll lose, you're lost,

     for out in the world we find, 

Success begins with a fellow's will--

     It's all in the state of mind.

If you think you are outclassed, you are,

     You've got to think high to rise,

You've got to be sure of yourself before 

     You can ever win a prize.

Life's battles don't always go,

     To the stronger or faster man,

But soon or late the man who wins

     Is the man WHO THINKS HE CAN!"

From Think and Grow Rich by Napoleon Hill

"Self Confidence Formula

FIRST: I know that I have the ability to achieve the object of my definite purpose in life; therefore, I demand of myself persistent, continuous action toward its attainment, and i here and now promise to render such action.

SECOND: I realize the dominating thoughts of my mind will eventually reproduce themselves in outward, physical action, and gradually transform themselves into physical reality; therefore, i will concentrate my thoughts for thirty minutes daily, upon the task of thinking of the person I intend to become, thereby creating in my mind a clear mental picture.

THIRD: I know through the principle of autosuggestion, any desire that I persistently hold in my mind will eventually seek expression through some practical means of attaining the object back of it; therefore, I will devote ten minutes daily to demanding of myself the development of self-confidence.

FOURTH: I have clearly written down a description of my definite chief aim in life, and I will never stop trying, until I have developed sufficient self-confidence for its attainment.

FIFTH:  I fully realize that no wealth or position can long endure, unless built upon tgruth and justice; therefore, I will engage in no transaction which does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people. I will induce others to serve me, because of my willingness to serve others.  I will eliminate hatred, envy, jealousy, selfishness, and cynicism, by developing love for all humanity, because I know that a negative attitude toward others can never bring me success. I will cause others to believe in me, because I will believe in therm, and in myself.  I will sign my name to the formula, commit it to memory, and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant, and successful person."

Post thoughts, reflections and more good stuff to comments.

No excuses

Think about this for a minute.

Before you start thinking about "all the reasons why you can't do this and you can't do blah, blah blah", take a look at this guy.

Kyle Maynard is a CrossFitter. He is a CrossFit Level I Certified Instructor. He is also a wrestler.

"Kyle Maynard says that he has been doing things that people didn't expect him to do for a long time. Though he was born with a rare condition called congenital amputation, Kyle lives a normal life. He played football in 6th grade, and wrestled in high school. He found CrossFit several months ago and trained in his basement. He's also written a bestselling book No Excuses: The True Story of a Congenital Amputee Who Became a Champion in Wrestling and in Life, and regularly gives motivational talks around the country."

Kyle Maynard makes no excuses. He doesn't believe in "I can't". Why do you?

Post thoughts to comments.

WELCOME TO 2010!!

HEAR YE! HEAR YE!

Thank you to each and every one of you for continuing to choose Team Survival/CrossFit Survival as your source for fitness training. I am truly blessed to have each and every one of you in my life, and I sincerely hope we shall continue to travel this path together for many years to come.

 Today is the first day back to work for 2010. Jenny and Dave have already started the year off right. Here they are hard at work creating boxes for Team Survival. 

Jacque pitched in a bit too. 

Salute!

What are your goals for this year? 

I am very interested in helping you. If you need ANY additional assistance, please do not hesitate to ask. Your well being is my utmost concern. Your success is the reason I am here.

Additionally, I am available for 1:1 training! If you need extra help in an area that is giving you trouble, or if you just feel that you want a more personalized approach, feel free to call me or speak to me at boot camp. Also, if you need extra help on nutrition, I will gladly set up a nutritional meeting with you at no charge.

Let's ALL reach our goals this year together!

NEW DAILY 8:30AM CLASS IN BURBANK BEGINS TODAY!!

WHERE:  BRACE CANYON PARK

SPECIFICALLY: THE BASKETBALL COURT JUST OPPOSITE 2918 HAVEN WAY

 (Park address is 3400-3499 Brace Canyon Rd, Burbank, CA 91504)

If you know anyone for whom this time slot will work, please bring them on by! 

NEWS FLASH!!!
Once again, Prisca Felipe Suerte is the winner of our fat loss challenge.

CONGRATULATIONS PRISCA! 

She shows up DAILY

She is diligent about her NUTRITION

Go figure.

ROUTINE IS THE ENEMY.

We will NOT meet at Burbank High School on TUESDAY of this week.

Instead, the AM class will meet at New Hope Community Church. 

The 8:30 AM class will meet at Brace Canyon Park.

The PM class will meet at Stonehurst Park.

 

Happy New Year!

This year is yet another opportunity to EXCEL, not make excuses and not whine.

Are you ready?

 

We have two teams so far registered for the Camp Pendleton Mud Run for Sunday, June 6, 2010.

THIS RACE WILL SELL OUT TODAY OR EARLY TOMORROW AT THE LATEST.

Team ONE: Shannon, Jacque, Keren, Greg, Charles

Team TWO: Jenny, Dave, Prisca, Kelly, Autumn

If anyone else wishes to form a team, call me! I will give you the names and numbers of the other boot campers who aren't yet on a team and you can make it happen.

This is so much fun. Don't miss out!