First Day of School

Welcome back. Come see me today if you want Buff Class. I will start another list of people who want to take the class. I will be in my office at Lunch or find me in the bleachers during the day. Tell five friends about this and spread the word. If you want the class we will have to act quickly. Come sign up again and bring interested friends.


No Buff Class!?!?!?!

Just a heads up. School starts on Monday and I have found out that Buff Class wasn't put into the schedule. What to do?
Make sure you talk to your counselor on Monday and let them know that you requested Weight Training class for the 2010-2011 school year. Let everyone you know who has an interest in the class to talk to their counselors as well. Then, respectfully, let Mr. Salazar (Assistant Principal: Counseling)know he screwed up by not scheduling Buff Class. I will be lobbying our case as well. If you want the class, you NEED to speak up about it! Again, talk to everyone and let them know you want the class.
I will begin offering early morning workouts in a few weeks whether Buff Class is official or not.

See you Monday.



I'm on vacation so no post for the rest of the week. School starts soon so make sure if you haven't been working out you start. Ease into it. Joe, you better be able to swim by the time school starts, or else.


Tuesday, August 17

Double Unders

Do 30 of each then 25 then 20, etc....


Monday, August 16

AMRAP 20 minutes
5 Pullup
10 Pushups
15 Squats

Practice Double Unders for 5 minutes


Friday, August 13

Death by Pushups
Do one pushup the first minute, two the second minute, three the third, ...etc. 
Practice Double Unders for five minutes.


Thursday, August 12

Death by 10m Sprint
Sprint 10 meters the first minute, twenty meters the second minute, thirty meters the third, ...etc. 

Practice Double Unders for 5 minutes.


Wednesday, August 11

Death by Burpees
Do one burpee the first minute, two the second minute, three the third, ...etc. 


Tuesday, August 10

Death by Squats
Do one Squat the first minute, two the second minute, three the third, ...etc. Use a light load for the squats, up to 45 pounds.

Practice Handstands for 10 minutes both freestanding and against a wall


Monday, August 9

Death by Pullups
Do one pullup the first minute, two the second minute, three the third, ...etc. When you can no longer complete a round continue doing pullups until fifteen minutes is up.


Friday, August 6

Tabata Sprints
8 rounds
Sprint as far as possible in 20 seconds then rest for 10 seconds. Record total distance traveled over 8 rounds.



Wednesday, Aug 4

3 rounds
10 Pullups
15 Pushups
20 Situps
25 Squats
Post time to comments.

One kind word can warm three winter months.  
Japanese proverb
Remember the last time someone gave you a compliment or said something nice to you. How did it make you feel? How did you react? When was the last time you offered a kind word to someone?

Tuesday, August 3

Backpack Squats
5 x 5
Fill a backpack with as much heavy stuff as you can handle. Put it on the do five sets of five squats. Then spend ten minutes practicing forward and back rolls.


Monday, August 2

6 Rounds of Tabatas
20 seconds of work followed by 10 seconds of rest. Do six rounds of Pullups, then six rounds of Pushups, Six rounds of Situps and finish with six rounds of Squats. Keep score of the number of reps you do for each round of each exercise.

Thought of the Day
   -Truly successful people do what unsuccessful people don't/won't.
 Successful people don't sit around all day dreaming about how great it would be 'if'. They are on the ground working to achieve that dream, doing what it takes to be successful. There are some who cross the line either morally or ethically to be successful and I am not advocating that. At the end of the day you have to feel good about yourself and what you accomplish to be a real success.
 Here at Fremont it is very obvious who wants to be successful in school. They are the ones who are in class every day, on time, even when they aren't feeling their best. The successful students are doing their homework on time and are engaged in class, not texting their friends or listening to their iPod when they should be listening to their teacher. Successful students seek out help when they don't understand and before they fall behind.
 I have failed many times in my life but I've tried to learn from each failure. I was not a successful Real Estate agent. I worked a lot. I did Open Houses and sent emails to potential clients and I sat through numerous seminars but I didn't do the really hard stuff, the things that were uncomfortable, the things the really successful people did. I didn't do cold calls or canvas a neighborhood knocking on doors. I wanted people to find me and say "Sell my house, please." I wanted success to be easy. Trust me. It doesn't work like that.

In what things do you want to succeed? Are you willing to do the hard stuff, the things that will make you uncomfortable. If you aren't you should find something else to succeed in.