If you're unable to make the Thursday night strength training class, please complete the following workout:

Since we are still in the Preparatory Phase, the workout will be done entirely with body weight exercises.  You may add your own weight training exercises if you feel the need.  Moderate number of sets, high number of reps.  Remember, we are trying to 'prepare' our muscles, tendons, ligaments, connective tissue, and nervous system to the stresses associated with strength training.

Preparing our bodies, much like this young lad.

• Pushups
• Narrow Pushups
• Wide Pushups
• Pull-ups/Modified Pull-ups
• Tricep Dips
• Squats
• Alternating Forward Lunges
• Alternating Lateral Lunges
• Straight Leg Raise (all four directions: forward, outward, inward, backward)
• Your choice CORE (Abdominals, Lower Back, Obliques, etc.)
• Stretch (20 minutes, easy & light movements, nice deep breaths, holding each stretch for at least 30 seconds)

With the upcoming Richmond Marathon and its affiliate races, this week strength training will be very light.  If you were unable to attend the group strength training class, complete the following workout:

Complete 1 set of 10 repetitions for the following:

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Many of you are familar with Dr. Mehmet Oz.  He is pushing a fitness and weight loss movement I am backing 100%.  Through intensive research on hypertension, type 2 diabetes, hyperlipidemia, hypercholestreolemia, atherosclerosis, and other diseases associated with obesity, Dr. Oz and his team have come up with 10 Reasons to Lose Just 10 Pounds.  You can find the full story here or read below.

From http://DoctorOz.com:

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Henry and Coach Linville showing off their muscles after flipping some tires

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Hey guys! We need your input!

In the upcoming weeks, there will be significant changes at Endorphin Fitness in our Strength and Conditioning Department. As many of you know, we’ve expanded our current space, doubling the size of our facility. We now have a complete triathlon shop in addition to our gym. We have also gained street front access from Patterson Avenue (after taking over what was formerly Mojo’s restaurant). With this expansion, we are able to upgrade our training...
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Hey guys, just want to keep you updated on how my ACL rehab is going.  As most of you know, I am still in physical therapy twice a week.  This coming Thursday marks 8 weeks, which my PT tells me means we get to start having some fun.  Up until now, I've been doing some pretty basic quad/hamstring strengthening exercises: straight leg raises, hamstring curls, short arc quads, mini squats, leg press, etc.  Now we get to kick it up a notch.
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