UNCG Rugby Workout, 3/31/11

Last day of training for the year. It is short and sweet. I just want to say that I had a lot of fun this year coaching and I really appreciate all the time and effort that players put in on and off the field.

Warmup: 3min Bike

Strength: 3 sets of 8 BB Front Squat

Metabolic Conditioning: 5 rounds of {10 DB Swings 55#, 10 Pushups} for time.

Post loads and times to comments.

This is from a workout that John and I did at CrossFit Greensboro. There were a lot of 42"+ box jumps!

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UNCG Rugby Workout, 3/29/11

Warmup: 10 Burpees, 10 Squats, 10 Situps, 10 Pullups, 1 min Plank

Strength: 5 sets of 5 Seated DB Clean & Press.

Metabolic Conditioning: Rounds of 21-15-9 of {DB Push Press 35#, Situps & Squats} for time.

Post weight of DB and time to comments.

Julie & Brynn...found a picture of them that I like.

UNCG Workout, 3/28/11

We’re back just in case we have a game this weekend.

Warmup: 3min Row

Metabolic Conditioning: Tabata Protocol 8 sets per exercise of 20 seconds work with 10 seconds rest (I’m pretty sure this is 4 minutes of hell!). There is an extra minute of rest between exercises. The exercises are Row for calories (adjust the rowing erg to display calories instead of meters) & Burpees. So complete the 4 minutes of the row then the 4 minutes of burpees. Score is calories rowed plus the total number of burpees.

The workout only lasts 9 minutes, so give it everything that you have.

Post score to comments.

Ryan showing off the G Rugby shirt at CrossFit Greensboro.

UNCG Rugby

The end of the season is here. Time for the seniors to move on to club rugby and the underclassmen to take some time off before preparing for next year’s season. I want to say congratulations to all of the player’s who came out and gave everything for the blue and gold of G Rugby. I had a great time coaching you.

Keep up the hard work and in a couple of weeks the workouts will start returning to the website to help prepare for Fall 2011 and Spring 2012.

I got profiled…

So UNCG selected me to be profiled for their Inspire Change series. The article went live today and it caused me to reflect on life since moving to Greensboro. To be honest, I was completely apprehensive about moving here but this has been some of the best years of my life. I became a father, I started CrossFit and soon I will graduate. Two of these of I’ve always wanted to do and CrossFit will now always be a part of my life. The lesson I learned is the old “never judge a book by its cover”! Greensboro has been one of the best spots I have every lived. Click here or on the picture to read the article.

Josh coaching G Rugby.
Coaching is what I love to do and being a part of the G Rugby family rocks.

UNCG Rugby Workout, 3/16/11

This is mostly just to workout some of the soreness and get you ready for tomorrow’s game.

Active Recovery: 30-45min on Bike/Elliptical at a light pace. A little bit of a sweat is fine, but mostly just keep the body moving.

Stretch: Spend 60-90 seconds stretching hamstrings, quads, glutes, back, shoulders, neck and calves.

Post how you feel to comments.

Pek Cowan, a former Wallaby, used CrossFit to prepare for the upcoming Super Rugby season.

Adjustable Goals

Many people have heard the term S.M.A.R.T. goals before and use them very effectively. I want to touch on the “A”. In different models the “A” stands for different things, my personal favorite is that it stands for ADJUSTABLE. This would mean my goals are Specific, Measurable, Adjustable, Realistic and Timely. The reason I like adjustable over the more common attainable is because it relates to the fact that outside factors may influence how I fulfill a performance goal (a task that I perform as part of a plan to reach a specific outcome).

Currently, I am struggling with my bruised and battered body from this weekend’s game. It was a physical encounter and the small back strain that I carried into the game has flared more than I expected it to post-match. With only 3 weeks until I leave for the Philippines, I set my goals for heavy lifting and sprinting this week. I needed to adjust these goals immediately. If I trained heavy back squats, deadlifts, cleans and snatches I could increase the severity of the injury and jeopardize my over-arching goal of performing well at the Philippine National Team trials. So I adjusted my performance goals for this week to include more rest, stretching and ROM (range of movement) technique lifts. By adjusting my goals for training this week I will put myself in the best position to achieve my over-arching goal with the National Team.

By adjusting goals to allow for external and internal changes, performance goals can be modified to ensure that they are a stepping stone towards the outcome. Be aware of how you feel and be OK with changing the path to your final destination.

I can't wait to see these boys in Manila in 3 weeks. From left: Kit, Jake, Austin, Phil and me.