Hey there Force!
First off i want to say that everyone that came this week did an amazing job at paying attention and working hard. I can tell everyone is actually stretching at home and really absorbing all the knowledge we are trying to pass on to you!
Alright now time for the athletes of the night from Monday night! From the 4:30 class we have Candice Reynoso. Candice worked hard all night even though she had a busted toe! From 5:30 we have Mia Cambell, she was pretty sick monday night and even though she wasnt feeling so hot she was pushing through the workout like a boss. Lastly, from the 6:30 class is Connie Garcia. It was Connies first night working out with us and she did not let up!! She payed close attention during the skill portion and totally killed it during the sprints!! good job girls.
Wednesday night classes i did not forget you dont worry =). From the 5:30 we have Mackayla Olidan. Mackayla did a great job when i asked her to show the deadlift to the rest of the class not to mention she did good during the workout! From the 6:30 we Olivia Larora. Wednesday night Olivia showed alot of leadership when she encouraged everyone through the stretching as well as showing alot of confidence during the deadlift demo.
Now some reminders for you guys. Girls continue to stretch. Remember, if the stretching is not uncomfortable then you are not stretching well enough!! Also make sure everyone is practicing there deadlifts and front squats at home. Next week we will be front squating with weight. If i see bad front squats then you will not be using any weight you will stick with pvc. Everyone knows how to do both of these lifts so please do not show up without practicing. We need to keep pushing forward and not fall behind.
Force i spoke with all of you that i do not want short shorts any longer in the gym while we train. If you do not have long shorts or leggings or workout pants then you need to purchase some. You will not train if this rule is broken. I am trying to keep your legs from getting scratched up while we lift. Please do not test me on this rule. I want everyone training!
Thats all for now ladies! Be sure to be at the gym by 5:30 so Coach Charlie and myself can get you ready for any tournaments you have this weekend. Again great job this week Force. Keep it up!
-Coach Tim
Thursday, January 24, 2013
Wednesday, January 23, 2013
W.O.W 1/21-1/27
Workout of the week!!!
warmup:
Bridge run =)
20 burpees
20 pvc pass throughs
20 air squats
Stretch hamstrings like crazyyy!!!
Skill: review deadlift!!
WOW:
10 rounds of:
100m Sprint relays
60 seconds rest
warmup:
Bridge run =)
20 burpees
20 pvc pass throughs
20 air squats
Stretch hamstrings like crazyyy!!!
Skill: review deadlift!!
WOW:
10 rounds of:
100m Sprint relays
60 seconds rest
Friday, January 18, 2013
Wednesday Night 5:30 and 6:30 classes
Whats up Force!! Just wanted to say how awesome everyone did this Wednesday! ladies huge improvement in mobility. Make sure you keep stretching so we can perform to our full potential!!
Athlete of the class from the 5:30 class is Sky! Out of all the girls she showed the most improvement in her mobility from last week which showed me that she has been stretching, not to mention she totally killed it during the workout! Athlete of the night from the 6:30 class is Brooklyne! She never once gave up during the entire night. I could also see a huge improvement in her front squat! This tells me that she has alot of heart and dedication to getting better as an athlete, and thats is what i want all you girls to be striving for!
BIG NEWS!! tonight we have a mandatory league meeting at 5:30 so be there to help prep yourself for what ever games you have this weekend! We will not be working out, but we will be stretching so wear comfortable clothes. Also i would like to get the schedules of tournaments so Coach Charlie and myself can try to come to games to cheer you guys on!
That is all i have for you guys for now! Keep up the good work ladies!!
- Coach Tim
ps please start posting on the page so i know people are seeing the updates!
Athlete of the class from the 5:30 class is Sky! Out of all the girls she showed the most improvement in her mobility from last week which showed me that she has been stretching, not to mention she totally killed it during the workout! Athlete of the night from the 6:30 class is Brooklyne! She never once gave up during the entire night. I could also see a huge improvement in her front squat! This tells me that she has alot of heart and dedication to getting better as an athlete, and thats is what i want all you girls to be striving for!
That is all i have for you guys for now! Keep up the good work ladies!!
- Coach Tim
ps please start posting on the page so i know people are seeing the updates!
Tuesday, January 15, 2013
Monday night classes!
Hey Force!
Great job last night working hard ladies! There were a little bit of road bumps here and there but we all got through learning the deadlift and i was very pleased with that. Now ladies it is up to you to practice the deadlift on your own. YOU NEED TO PRACTICE!! If you are only practicing when you come to train with me, you will not be able to retain the information that was taught!
Athletes of the night!! Every single one of these athletes busted there behind and payed attention in class and was constantly ecouraging there partners during the workout!! For the 4:30 class we have Brooke Mcneal, for the 5:30 Manroop Sandhu, and for the 6:30 we have Kaitlyn Tran. Ladies you did awesome and keep it up!!
Alright girls i want you all to remember to stretch this week and make sure that you are practicing all the things we have gone over. Again great job ladies!
Coach Tim
Great job last night working hard ladies! There were a little bit of road bumps here and there but we all got through learning the deadlift and i was very pleased with that. Now ladies it is up to you to practice the deadlift on your own. YOU NEED TO PRACTICE!! If you are only practicing when you come to train with me, you will not be able to retain the information that was taught!
Athletes of the night!! Every single one of these athletes busted there behind and payed attention in class and was constantly ecouraging there partners during the workout!! For the 4:30 class we have Brooke Mcneal, for the 5:30 Manroop Sandhu, and for the 6:30 we have Kaitlyn Tran. Ladies you did awesome and keep it up!!
Alright girls i want you all to remember to stretch this week and make sure that you are practicing all the things we have gone over. Again great job ladies!
Coach Tim
Monday, January 14, 2013
W.O.W. For 1/14-1/20
Warmup: Bridge Run
Junkyard dog warmup
then stretch
Skill: Review Front Squat, Deadlifts!!! =)
WOW: 10 min AMRAP (2 partners, 2 heats)
5 burpees
10 Front Squats
15 Candlestick leglifts
Lets be prepared to work hard and pay attention tonight ladies!! deadlifts are important! see ya'll later!!
-Coach Tim
Junkyard dog warmup
then stretch
Skill: Review Front Squat, Deadlifts!!! =)
WOW: 10 min AMRAP (2 partners, 2 heats)
5 burpees
10 Front Squats
15 Candlestick leglifts
Lets be prepared to work hard and pay attention tonight ladies!! deadlifts are important! see ya'll later!!
-Coach Tim
Friday, January 11, 2013
Tonights class
Hey there Force! Tonight was a little bit of a small turnout but those of you who came tonight mad props. For the ladies who did not come we went over 3 key points. The first was the mental preparedness that is required to be an elite, competitive athlete as well as how to get ourselves into that routine of preparing for games, practices and training with yours truly =).
The next topic covered was nutrition and how much it can effect our performance in practices, games, and strength training. Remember "garbage in, garbage out." So if we eat like crap we are gonna perform like it. So what does that mean you ask?? It means making sure we aren't fueling our bodies with chips and candy. We are eating healthy proteins, carbs, and fats...which means plenty of veggies, meats and fruits. Remember ladies, as athletic growing young women we need to fuel our bodies properly! We do not need to cut back calories and skip meals. Make sure you are eating breakfast, snacking, eating lunch, snacking, eating dinner, and maybe snacking a little more! You must always drink plenty of water as well! When you are feeling fatigued and thirsty at practice, then you are dehydrated, which will greatly affect your performance. Please drink plenty of water to maintain a high level of performance and to keep your body properly fueled.
The last thing covered was stretching. Force, we need to be more flexible! It is that simple. If you are not stretching at least twice this weekend with the stretches we have gone over during practice then you are not giving your body the flexibility training it needs to reach it's maximum potential! Get on it and take care of your body. You should be checking the website mobilitywod.com and hit at least one new stretch per week. As training continues, I will make sure everyone is very familiar with this website.
Alright ladies make sure you are all safe this weekend and for those of you with games, be sure to kick some butt and bring that intensity!! See you all monday!!
- Coach Tim
The next topic covered was nutrition and how much it can effect our performance in practices, games, and strength training. Remember "garbage in, garbage out." So if we eat like crap we are gonna perform like it. So what does that mean you ask?? It means making sure we aren't fueling our bodies with chips and candy. We are eating healthy proteins, carbs, and fats...which means plenty of veggies, meats and fruits. Remember ladies, as athletic growing young women we need to fuel our bodies properly! We do not need to cut back calories and skip meals. Make sure you are eating breakfast, snacking, eating lunch, snacking, eating dinner, and maybe snacking a little more! You must always drink plenty of water as well! When you are feeling fatigued and thirsty at practice, then you are dehydrated, which will greatly affect your performance. Please drink plenty of water to maintain a high level of performance and to keep your body properly fueled.
The last thing covered was stretching. Force, we need to be more flexible! It is that simple. If you are not stretching at least twice this weekend with the stretches we have gone over during practice then you are not giving your body the flexibility training it needs to reach it's maximum potential! Get on it and take care of your body. You should be checking the website mobilitywod.com and hit at least one new stretch per week. As training continues, I will make sure everyone is very familiar with this website.
Alright ladies make sure you are all safe this weekend and for those of you with games, be sure to kick some butt and bring that intensity!! See you all monday!!
- Coach Tim
Thursday, January 10, 2013
This last week.
Hey there ladies, Coach Tim here. Just wanted to say how awesome i think you all did this week and how excited i am to see you all continue to improve. I wanted to keep you all updated of what we all i have planned for the rest of your season as far as training goes.
Starting next week every class will be having an athlete of the night. Myself and the coach that will be assisting me will pick this athlete on how hard they worked, listened, or improved from previous practices. This person and there name will be posted at the end of each night so be sure to check the blog!!!
Tomorrow evening at 5:30 we will be having a league meeting. Every girl from every team needs to show up so we can discuss mobility, nutrition, and mental preparation. Following the discussion we will go into some stretching to get you all prepped for any upcoming games you will have this weekend.
Starting last night, we will be taking a class picture after every single training picture and it will be posted on this sight asap. For the classes from monday night i apologize i owe each class 20 burpees =(.
Lastly, at the start of every week i will be posting the plan for the workout of the week or the "W.O.W.". Please check it ahead of time so you know exactly how to prepare for the upcoming workout.
That is all i have for now. If anyone has questions or anything be sure to either post them on here or email me. Ladies this blog is your sight, please use it. I want every athlete and parent to be as active on this blog as possible! see you all tomorrow night!
-Coach Tim
tdkozisek@gmail.com
Starting next week every class will be having an athlete of the night. Myself and the coach that will be assisting me will pick this athlete on how hard they worked, listened, or improved from previous practices. This person and there name will be posted at the end of each night so be sure to check the blog!!!
Tomorrow evening at 5:30 we will be having a league meeting. Every girl from every team needs to show up so we can discuss mobility, nutrition, and mental preparation. Following the discussion we will go into some stretching to get you all prepped for any upcoming games you will have this weekend.
Starting last night, we will be taking a class picture after every single training picture and it will be posted on this sight asap. For the classes from monday night i apologize i owe each class 20 burpees =(.
Lastly, at the start of every week i will be posting the plan for the workout of the week or the "W.O.W.". Please check it ahead of time so you know exactly how to prepare for the upcoming workout.
That is all i have for now. If anyone has questions or anything be sure to either post them on here or email me. Ladies this blog is your sight, please use it. I want every athlete and parent to be as active on this blog as possible! see you all tomorrow night!
-Coach Tim
tdkozisek@gmail.com
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