Wednesday, December 23, 2015

Holiday Sports Inspiration: Women Just Rule:

jackie mitchell

In an age where women did not have too many opportunities to get involved in sports, Jackie Mitchell did the unthinkable: she became a professional baseball pitcher. In 1931, at the age of 17, Mitchell was signed to a contract by the Double-A Chattanooga Lookouts. That right there is pretty inspirational. But it gets a lot better. In her very first week with the Lookouts, Mitchell had to go up against the mighty New York Yankees in an exhibition game. This of course meant she would be facing baseball legends Lou Gehrig and Babe Ruth.
All Jackie Mitchell did was strike them both out. Back to back.

Remember this this holiday...

Monday, December 21, 2015

Calisthenics Intermediate Workout Routines - Full Body Guide & Exercises

No excuses this break...

Cap's Christmas Challenge...Stay Strong Over Break!

Just because we have a break doesn't mean you take off and get...'Jolly'. Give yourself the gift of POWA! YAH!

Coach Cap's Christmas Challenge:
100 Push-ups a day (variations).
100 Sit Ups/Crunches a day
Run 20 Hills a day or Stairs per day
RUN! 1 Mile per day
30 Turkish Get-ups per day
100 Burpees per day
Meditate (Breath Training) 10 Minutes per day
If you have access to a gym USE IT!

Being Strong is a Life Style. You don't turn it on and off. It has to be like breathing. It must be done everyday. Right?
'Yes Coach!'

Happy Holidays
From Coach Cap, Buckett & Sam

D-Load or 'Blood' Week Workout

Lots of Volume this week after our max last week! D-LOAD/BLOOD WEEK!

Workout A Winter D-LOAD- (WARM UP!)

STRONGMAN Variation SET: Deadlift: 3x20 (Deficit, Rack Pull, Reg.)
STRONGMAN SUPER SET: Leg Press Dog Sled Routine 1x50
--Bent-over Row or Back Machine Machine: 3x20 / Good Mornings 3x 10   
--Dumbbell Press 3x20 / Shrug 3x20
--CAP'S Cable Lat Pull Down Circuit: 3x 20/20/20/20/ Zombie x 20
--Dips/Chin Machine Super Set: 3 sets of as many reps as possible (with 35% /45%/55% Assist) (If you are not yelling and growling... you will be).
--CRAZY! Med Ball slams/Wall Toss Supers Set 3x20 (If you are not yelling and growling... you will be).
--Hallway: Weighted Turkish Get-ups 3x10 each side.
--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)
--Wrist Curls/Grip Work 3x20
--Neck Work w Partner (Mandatory for Football)

DAY B Winter Workout D-Load

STRONGMAN Variation SET: Bench Press 3 x 20 Wide, Close, Normal)
STRONGMAN SUPER SET: Squat: 3 x 20/Box Jumps 3 x 10
STRONGMAN SET : Military Press 3 x 20/Crock Row 3 x 20
--Split Squat 3 x 20 / Hip X 3 x 20
--Incline DB Bench Press/Incline Curl Super Set: 3 x 20 reps each
--HALLWAY: Single Arm Snatch 3 x 20 each arm (Heavy)/ Single Arm Dumbbell Press 3x10 each arm
--Dips/Chin Machine Super Set: 3 sets of 15 (with 35% /45%/55% Assist).
--Hamstring Curl Machine/Calf Raises 3 x 20 each
--Cable Triceps Push-downs/Cable Biceps Curls Super Set 3 x 20 each
--CRAZY! Heavy Bag ELBOWS! (If you are not yelling and growling... you will be).
--Neck Work w Partner (Mandatory for Football!)

Tennis Has Been Getting Strong as Well...

Wrestling Team Has Great Tourney

Coach Lewis says: "Tourney went well.  We placed fifth overall as a team, and had six guys place:
Kevin Thomas-1st
Jake Heerman - 2nd
Gary Mendez 2nd
Julius Paige-3rd
Jon Spanakos-3rd
Solomon Ray- 3rd

It was by far the best showing we have had in a long time, and a great sign of things to come!  Hard work is starting to pay off!"

Security Shows Up to Show the Teams What Old Man Strength Means

Pix From Max Week - How Did You Do?

Fantastic "MAX" Week last week. The athletes put up fantastic numbers and showed tremendous heart. Bigger, Faster, Stronger - SMARTER is coming to our SHS Student Athletes.




Wednesday, December 16, 2015

Gotta watch this.

Bench, Squat and Crock Row Max Today... OH MY!

Focus on the Field and Off

Slowly we are working on our breathing techniques in the weightroom. It has paid dividends in many of the kids' lifts. But this practice also extends out to everyday life. Meditation in ANY form helps still and focus the mind and body and spirit. You become more aware of them as well and gain better control over them. Meditation helps you to experience life more fully. It helps boost the immune system and increases grades, concentration, etc. It helps you deal with conflict resolution. The benefits go on and on. This is scientifically proven and more and more professional teams are turning to forms of meditation and visualization. Phil Jackson is one of the best and earliest examples of successfully bringing these techniques to his teams, and for the past few years the Seattle Seahawks started adding in the regime as well.

I suggest our athletes and coaches delve into this subject. And if possible on some level begin incorporating some form of the practice into their workouts and into their lives.

So, to help this along, I will every now and zen, post a few articles on the subject.

--Coach Cap

Pro Bowl Line Backer Turned Yoga Teacher?

By:  | September 17, 2014 11:14 am
BROOKLYN – It had been 15 years Keith Mitchell performed in front of thousands of fans in the greater New York City area. In his past life however, the crowd wasn’t widely splayed in front of him on yoga mats.
“I guess the more traditional way that we are supposed to greet each other in the yoga community is we say ‘Namaste,’” Mitchell, a former Pro Bowl linebacker with the New Orleans Saints, told the audience at Wanderlust 108 in Prospect Park on Saturday. “That’s so different from where I’ve come from because normally when I’d journey to the East Coast and New York City I would not be bringing peace typically. We would come here to beat up on the New York Giants and New York Jets.”
While it may seem strange to see a retired NFL veteran leading a series of “Ohm” chants at an outdoor yoga festival, Mitchell’s journey to his current profession as a certified yoga and meditation instructor actually started with a very scary moment on the football field in 2003.


Breathing can transform your life.
If you feel stressed out and overwhelmed, breathe. It will calm you and release the tensions.
If you are worried about something coming up, or caught up in something that already happened, breathe. It will bring you back to the present.
If you are discouraged and have forgotten your purpose in life, breathe. It will remind you about how precious life is, and that each breath in this life is a gift you need to appreciate. Make the most of this gift.
If you have too many tasks to do, or are scattered during your workday, breathe. It will help bring you into focus, to concentrate on the most important task you need to be focusing on right now.
If you are spending time with someone you love, breathe. It will allow you to be present with that person, rather than thinking about work or other things you need to do.
If you are exercising, breathe. It will help you enjoy the exercise, and therefore stick with it for longer.
If you are moving too fast, breathe. It will remind you to slow down, and enjoy life more.
So breathe. And enjoy each moment of this life. They’re too fleeting and few to waste.

Tip: Put the word “Breathe” as a screensaver or desktop pic, or put it up as a note on your wall or fridge or on your desk. Then do it every time you see the word.

True Strength

Be the storm and its calm eye... this is true strength.
-Yoarashi 1321 A.D.

Lax Max Day 1: Deadlift, Dogsled, Farmer's