Killer Class

Warm up

3 x 2 min rounds

- Jumprope 30secs

- Down/Up 30secs

Rest

3 x 3 min rounds

- Wall Ball 30secs

- Single Leg Suitcase 30secs

Rest

1 x 2 min round

- Med Ball Pass

Rest

2 x 3min rounds

-Single Leg Partner Drill

Rest

1 x 2 min round

- Jumprope

Exercisers And Athletes by Charles Staley

Fundamentally, there are two ways you can approach physical activity. You can “exercise,” which is the term normally used when your goal is oriented toward improving your appearance. “Exercisers” tend to view the terrain through the prism of energy balance: if the exerciser wants to be leaner, she’ll restrict calories and increase energy expenditure, with the goal of a net calorie deficit.

Or, if the exerciser thinks he’s a “hard gainer,” and wants to beef up, he’ll try to increase calories (particularly calories from protein) while conserving energy by training hard but brief, and maximizing rest and avoiding aerobic activities. In other words, give the muscles reason to grow through brief, hard workouts, and then create the opportunity for growth by providing a caloric surplus and plenty of building blocks in the form of amino acids.

In both cases, the approach is scientifically sound, and will lead to the desired result. With that said, there’s another way to conceptualize your life as a physical being…

Read More...

http://staleytraining.com/blog/entry/exercisers_and_athletes/

Tom H Crushes Challenge#1

Tom scored a 3:36 after taking on the Challenge. It was an awesome effort to watch. So with that, Challenge #1 will be forever named TOM.

AM Fitness Classes Forming Now

US Martial Arts
9 AB West Aylesbury Rd
Timonium, Maryland

Available Classes:
Monday, Wednsday and Friday
10am


Cost:
4 Weeks, 2x's/Week = $120
4 Weeks, 3x's/Week = $150

For more infomation call 410-580-0504 or e-mail me at Rahsaan@NLPF.NET.

!!!CLASS SIZE IS LIMITED!!!
*Child Watch Available*

Comprehensive Dynamic Warm-Up Video

Online Videos by Veoh.com

Good Luck Em!!!!

Have fun at U of M........ we will miss you..... make sure you visit and/or invite us down often....


Challenge #1:
- Wall Ball w/14lbs ball
- Push Ups
- Goblet Squat w/50lbs DB
21, 15, 9 reps of each done in a circuit

Chris : 7:21
Rahsaan : 6:08

DC Showdown 2

Visit www.khunkao.com for more info

Wall Ball

- Start in a deep squat
- Keep elbows down and in
- Keep the ball tight and low on the chest
- Explode up and launch the ball to a spot on the wall the distance of your height
- Catch the ball softly and in a smooth rhythm return to a deep squat
- Repeat for time or reps