W.O.D. Monday Aug 8

100's

*Do 100 repetitions of each exercise for time.

Push Ups

Sit Ups

Box Jumps 24'

Burpee's

Tricep Dips

Time to beat: 17:24

Rudy's time: 33:30

*this was Rudy after his workout....either about to throw up or saying "Thank YOU" to the LORD!

QUITTING

Quitting:

Giving up.

When the going gets tough.....STOP

Never trying to see what you CAN do

"Why even bother" is repeated in the head

I can't, I can't, I can't.......this is too hard

Wussy.

Weak.

The opposite of Lance Armstrong winning 7 years in a row after cancer

The opposite of playing with a stomach virus in the NBA Finals game #Michael Jordan

The reason why you are not happy with yourself

The reason why you are not a role model

Solution:

Suck it up

Never give up

No Ka Oi

NO FEAR

Honor

Pride

Dicipline

Take it to the Next Level

Win the Day: Easter Candy: Eat It or Leave It - Muscle and Fitness Hers

Win the Day: Easter Candy: Eat It or Leave It - Muscle and Fitness Hers

Richard Villa's CrossFit Workout

I wanted to challenge my good friend Richard Villa (www.richardvilla.com) to a great workout called CrossFit. The name of the workout is called the Kristi *dont know why they called it that, but oh well. The workout is only 20 min long and can be done as fast or slow as you can. There are only 4 exercises in the workout so one would think it would be easy. Richard comes in and says, "I got it. I got it! Nothing but a peanut!" (quotes from former 8x Mr. Universe Ronnie Coleman)

So with that out of the way, here is the workout:

1. Pull-ups x 10 *lying down on smith machine

2. Push-ups x 10 *body weight

3. Squats on slam ball x 15 *drop 12' from floor

4. Full sit ups on mat x 15 *arms touch shoes

One full round of all these exercises are 1 set. I gave Richard the goal to finish the CrossFit Challenge with 12 sets. He finished with 11 but gave a very gutsy performance. Good job Richard!

Gladiator Workout

Gladiator Workout Wed, March 15, 2011

*ALL SETS DONE TWICE

First Set:

1. TRX Row x 25

2. Jump Rope with 5lb heavy rope x 30 revolutions

3. BOSU burpee's x 10

4. Kettle Bell Swings (35lbs) x 20

5. Hanging Leg Lifts x 25

Second Set:

1. 4 Laps around building = .5 miles

2. Horizontal Pullups (Smith Machine) x 15

3. TRX Knee Tucks x 25

4. Jump Squats x 20

5. Heavy Rope Slams x 30

Third Set:

1. 4 x 25 yard sprints

2. Split Jumps x 20

3. TRX Atomic Push Ups x 20

4. Standing Shoulder Press (45lbs bar) *forward & back x 20

5. Hanging Leg Raises on Roman Chair x 30

*MUST FINISH IN ONE HOUR. GOOD LUCK GLADIATOR!

Enjoy,

Joseph Herrera

Next Level Training

www.nextleveltrainer.com

www.nltbootcamp.com

Xmas Success Stories 2010

Man in the Mirror

Im sitting here getting ready for the Xmas Party on Friday and getting ready to talk about the success stories I will be talking about. There are some special people that have dramatically changed their lives this year. They live a happier and healthier life now.

Like the late and great Michael Jackson said, "Just take a look at yourself and make that change." This special group of people did what many others out there are scared to do. They admitted to themselves that what life was at that point in their lives wasn't LIFE. You can look at challenges and quit before you begin them. You can start something but never finish. These people finished....and then some!

I cannot begin to tell you how this makes me feel as a trainer, coach, and friend that helped them get to where they are now. I cant wait to show everyone the before and after pictures after the party. Tune in!