Don't Know Squat?

Anatoly Pisarenko

I'll be running another class on Monday Jan 9th at 7PM at Steel City Rowing Club.We will cover two of the most important things we can in the area of fitness, the back squat and nutrition. This is a great chance to learn how to do one of the most essential movements in the gym and in life in general.

The Asian Squat

For nutrition, I try to keep it very simple and easy to understand, but effective. Many people "in the know" will tell you that nutrition is the single biggest thing you can do to impact your health.

No need to sign up ahead of time. Just show up ready to work out. It's only $3 for SCRC members and Verona Residents, and $6 for others. Come check it out.

Boathouse Address:
Steel City Rowing Club
101 Arch Street
Verona, PA 15147

Telephone:
412.828.5565

Remember, "Mo squats, make you Mo Betta!"

Jan1-7 WODs

OK everyone, here are the workouts for this week. Videos and descriptions will be added soon. Let me know if you have any questions.

WOD1-
20 Air Squats
10 Pull-ups
15 Air Squats
8 Pull-ups
10 Air Squats
6 Pull-ups
5 Air Squats
4 Pull-ups

WOD2-
3 sets of max reps Ring Dips
2 sets of max Knees to Elbows

WOD 3-
3rnds:
500m row
15x Ball Slams
Kettle Bell Farmers Walk down and up the stairs

Post any questions and your results to the comments.

Daily 9 Warm-up

In the Marine Corps, we have "The Daily 7", a series of calisthenics that make for a good little workout appropriate for large group workouts and intended to be done regularly to build strong, healthy bodies.  I wanted to make a daily 7 for us to use as a warm-up. Unfortunately, there are too many movements that I consider essential, and a ton more that I still consider useful, but you have to draw the line somewhere. So, this is the "Daily 9 Warm-up".
1. Joint Rotations
     -Neck- 10x each direction
     -Shoulders- 10x each direction
     -Torso Rotations- 5x each rotation
     -Hip Rotations- 10x each direction
     -Knee Rotations- 10x each direction
     -Ankle Rotations- 10x each direction
     -Wrist Rotations- 10x each direction
2. Shoulder Complex
     -Scarecrows- 15x
     -Bar Pass Throughs- 10x
     -Egyptians- 10x
3. Twists & Wood Choppers- 10x each
4. Spiderman Stretch- 10sec each position- twice
5. Squat & Reach- 10x
6. Scorpions
     -Supine- 5x slow, 5x fast each side
     -Prone- 10x each side
7. Over/Under Fencce- 5x each side
8. Plank Complex
     -Straight Arm Pushups- 10x
     -Side Hip Raises- 10x each side
     -Bridge & Reach- 10x each side
9. Knee Tuck to Lunge & Twist- 5x each side

You should have a little sweat going at this point and be ready for the WOD. This is also something you can do on rest days to keep your body loose and moving well.

Squats & Swim

Back Squat

3x 230lbs

3x 245lbs

3x 260lbs

Swim

4x100m w/30sec rest

1:35, 1:47, 1:49, 1:53

3x200m w/ 1min rest

3:52, 3:39, 3:40

Spent some quality time on swim technique. Thanks to Kevin McLaughlin the Aquatics Director @ Pitt for taking the time to watch my stroke and give me some direction on cleaning it up. They have a sweet underwater video system to watch technique. We took my stroke per length from 21 strokes to 15. Once again the value of having a professional coach really makes all the difference.

Run 2x 15min on: 2min rest

My buddy Joe and I ran this in the AM. I'd like to get more than 4miles in 30 minutes, but it is a hilly course, so I'll take how I did. This was a nice one to work on some faster pacing for a little longer time than just short intervals.

Bike 3rnds: 7min on: 3min off

Did this at the Highland Park Reservoir this morning. I still need to get better at the aero bars and changing gears though my Cervelo P2 is absolutely beautiful.

How do you celebrate Memorial Day?

Is this Monday going to be all about BBQ and picnics and time with your family? There is nothing wrong with any of those things, but I’m going to take some time on Monday to remember those who have given their lives in the name of the freedom to enjoy that time and who’s families will be missing their presence maybe a little more on this holiday than on all the other days they go on missing them. In particular, I’ll be remembering one of my Marines from Afghanistan whom we lost last year, LCpl Abram Howard.

If anyone wants to join me, I’ll be at the Highland Park Reservoir at the pullup bars by the Super Playground @ 9AM on Monday.

LCpl. Abram LaRue Howard, 21, of Williamsport, PA died Tuesday, July, 27, 2010, in the Marjeh district of Helmand Province, Afghanistan, while serving his country in the U.S. Marine Corps training police and fighting terrorism in support of Operation Enduring Freedom. He is survived by His father and mother, Bart and Connie,his brother Alex, his sister Olivia, his maternal grandparents, and a host of aunts, uncles, and extended family who will be missing him dearly this weekend.

“Abe”

21x L-Pullups

100yd sprint

3x Burpees

100yd sprint

18x L-Pullups

100yd sprint

6x Burpees

100yd sprint

15x L-Pullups

100yd sprint

9x burpees

100yd sprint

12x L-Pullups

100yd sprint

12x Burpees

100yd sprint

9x L-Pullups

100yd sprint

15x Burpees

100yd sprint

6x L-Pullups

100yd sprint

18x Burpees

100yd sprint

3x L-Pullups

100yd sprint

21x Burpees

100yd Sprint

The Pull-ups are because he is a Marine. The Burpees are because of his wrestling background. The sprints are because he was a football player.