One day, we’ll get the scheduling right.

But not Wednesday.

No Volleyball conditioning on Wednesday – it’s an Early Release day and Coach Escamilla, Allen, and I have meetings.

Biggest Losers – if anyone wants to meet me, I’ll be downstairs working out after we’re released from the meetings.

Apologies.

Hi all -

I’m sorry for canceling conditioning today. I got sick and needed to come home early. We’ll resume Volleyball conditioning on Monday, and weight room conditioning with On Ramp on Wednesday.

Friday 3/26/10 – OnRamp day 2

Meeting downstairs at 4:00 for Day 2 of OnRamp.

Group Warm up: 3 laps of walk/run around the bball court in Aux gym, loosen up arms and legs

Teaching: Shoulder dislocates, deadlifts, push press
Areas targeted –  shoulder girdle, back, core, biceps, triceps
Types of movement – Pull, Push

WOD (Workout of the Day)

10! (That’s sets of 10 -9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1)
Medicine ball Deadlift
Push Press with small bar

For time.

(I think I hear collective sigh of relief because there’s no running involved this time!)

Be there or be spherical!

-Koepp.

Thurs 3/25/10 – Coach on 2/Cardio

Wednesday’s first day of On Ramp rocked out! Great job, ladies! It all gets easier from here on out.

Props to Jordon, who was our fastest finisher. And Cindy, the sole brave soul showing all these young kids what it’s all about.

Thursday:
Coach on 2 for Lilly B. and Lindsey C.
Meet Coach Koepp after school in auxillary gym.

———————
You need to do cardio today. Walk/run/swim/water aerobics/etc – whatever floats your own boat as long as you’re getting your heart rate up a bit. Shoot for 20 minutes at least.

Wed 3/24/10 – On Ramp day 1

Alright. I have people saying that they WILL be here. So here we go!

Workout for Wednesday is at 4pm in the weight room.Here’s the agenda for EVERYONE.

On Ramp Day 1

Group Warm up: 3 laps of walk/run around the bball court in Aux gym, loosen up arms and legs

Teaching: Squats, Body Row, Pushup
Areas targeted – thighs (both quads and hamstrings), shoulder girdle, back, biceps, triceps
Types of movement – Push, Pull, Push

WOD (Workout of the Day)

200M run
15-12-9
Squat
Pushup
Body Row
200M run

For time. We’ll record this. Then at the end of the 6 weeks, we’re doing this WOD again and see how much you’ve improved.

Come and get your hard work on!
-Koepp.

Back to a Normal Schedule (Thankfully!)

Okay folks, now that the schedule nightmare that was conference week is over, here’s what we’re looking at this week:

Monday: Plyo workouts – Vball only
Tuesday: Coach on 2 (Main gym), Biggest Losers – Walk on track at top of gym
Wednesday: Weight room – Vball and BL group – change and warm up right after school.
Thursday: Coach on 2 (Main Gym), Biggest Losers – Walk on track at top of gym
Friday: Weight room – Vball and BL group – change and warm up right after school.

Coach on 2 is dependent on weather. If there’s rain and soccer/track need to be inside, Coach on 2 will be canceled.

Any questions – e-mail Coach Koepp. kkoepp@paulding.k12.ga.us

Growth and the power of showing up.

The idea (at least) of SpartanFit is growing. Today I had two more staff members ask what days we’re down in the weight room. The execution of the program isn’t really happening as rapidly as I would like. But hey, conference week is hectic for everyone and I’m good with that.

What I wanted to share with everyone (Volleyball and Biggest Loser alike) is the power of showing up. Whether you’re showing up here with us, showing up to practice in another sport or working at home, you have to show up. We all know some times it’s a pain to get in the mindset to work out. Then you have to get ready. And that’s all after you’ve carved time out of your busy schedule, right?

Are you worried about seeing results? (whether it’s better volleyball or better overall health) – I’m betting that’s why you’re doing this. Your goals are why you bother to show up. What’s interesting is that showing up is the biggest part of the battle. Once you’re there, you’ve completed the hardest part – you’ve started. Consistently showing up really works. It will get you 100% better results than not showing up.

What are things that drive you to show up?

Biggest Loser AND volleyball – What to expect in the weight room.

Hi everyone!

My players kind of have an idea of what to expect in the weight room, but that’s going to change… I really think that every single person who enters the weight room has the chance to meet his/her own goals, but sometimes we all need guidance. Ideally, I would work with each one of you individually to tailor a program to best meet your needs and interests. Unfortunately, unless you can meet the paycheck that the District sends me every month, I can’t devote that much time and attention to individual programs. What I can (and will) do is give everyone the best opportunity to work towards functional fitness. There are 10 aspects to this: Endurance (cardiovascular), Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy. Without going deeply into each one, functional fitness makes you a jack-of-all-trades. It’s going to keep you healthy doing everyday things like lifting heavy stuff… and give you some supernatural abilities like being able to do pull ups. For my volleyball players, this means you’ll jump higher, hit harder, dig deeper and outlast your competition. For the Biggest Loser competitors, it means you lose fat, tone some muscle and get better at life. Everyone wins!

This all leads up to one thing – I have to get you to functional fitness. And the first step is learning the right moves. So for the next 12 weight room sessions (obviously the dates will vary for the groups… Vball doesn’t start back til next week), we will be doing sort of a Ramp up course.

What to expect from the typical session:
- Warm up
- Skill Review
- Skills Teaching/Practice
- Workout of the Day (WOD)
- Stretching/Cooldown

How should you dress:

- Clothes that are comfortable and looser-fitting. A good example would be T-shirt and athletic shorts or pants.
- Tennis Shoes/Running Shoes

What you should bring:

- Water bottle
- Personal towel (if you want)
- Ready to work attitude

———————–

Volleyball Workout for Wednesday -
Go run! (no, I’m not kidding). Run! -  1.5 miles

————————

Biggest Loser Workout for Wednesday -
See you folks in the weight room at 4pm for our first Ramp Up Session.

-Coach Koepp.

Volleyball – Tuesday 3/16/10

Hope you enjoyed Monday as your rest day. Here’s the plan for Tuesday:

Do the following as many rounds as possible (AMRAP)  in 10 minutes

10 pushups
10 crunches
10 squat jumps

Post how many rounds you made it to in the comments

——————-

No conditioning or coach-on-2 this week due to conferences.

Are you stretching?

Are you drinking water?

——————–

Why do all this?

Because you could

be hitting like this

Or setting like this

Or digging like this

But only if you put in the hard work in your conditioning. Keep up the good work!

-Coach Koepp.

Biggest Loser – Spark team and Goal setting

I’ve set up a Spartan Biggest Loser team on Sparkpeople if you’d like to join. http://teams.sparkpeople.com/sphsbiggestlosers

My username is PrimalShepherd on there if you want to friend me.

——————————-

Setting Realistic Goals

When you’re going somewhere, it’s important to have directions – right? If you’re going to a place you haven’t been to in a long time, you want a map. Same thing with goals. As educators (or students!) we’ve heard P-D-C-A (Plan Do Check Act) and setting goals that are “acheivable, measurable, and specific” so many times that we roll our eyes when we hear them AGAIN. Well, roll away folks!

If you want to end up somewhere profoundly different in 11 weeks, you have to put a map together for yourself. We all know the general direction we want to head in, and maybe we even have a vague idea of how we want to get there. I know we want to lose weight. I know we all need motivation (and hey, a cash prize in these economic times is a GREAT motivation). I know we all need a plan of attack – but how do we get there. Most of us (heck, probably ALL of us) have tried losing weight before. We either succeeded or we failed. All of us are here because we didn’t succeed like we wanted to. So how can we approach this so we will achieve our goals this time?

Step 1 – Set the big goals.

These are the goals like “I want to be X pounds”, “I want to be a size X”, and even “I want to be healthy and see my grandkids have kids”. These are good to have. You have to know where you’re going… this is your eventual destination.

Step 2 – Set some in-between goals.

A lot of the time, it’s taking the difference between your current weight and your goal and dividing it into pieces. If I know I need to lose 50 pounds, every 5 pounds is a milestone. If I know I want to be size 8, the sizes in between are milestones.

Step 3 – Look at the closest in-between goal and figure out how you’re going to get there.

This step is where the rubber meets the road. Let’s say your first goal is to lose 5 pounds. How are you going to get there. This is where the “achievable, realistic, and measurable” part comes in. Leaving your goal at “Lose 5 pounds” doesn’t give you the details you need. “Walk 4 times a week for 30 minutes and Eat on plan in order to lose the first 5 pounds” gives you a much clearer picture.

Step 4 – Build in rewards for yourself as you reach in-between goals.

Planning rewards for yourself as you reach your in-between goals can give you some motivation to keep at it. Sure, we’re all going to buy a new wardrobe when we get to our goal. But doesn’t a 30 minute massage after losing 10 pounds make you want to get there faster?

If you take your goals down and make them doable, you’ll be doing great! You also want to state them in the positive – “I will walk 4 times a week” versus “I will try to walk 4 times a week”. Don’t give yourself wiggle room when you’re stating your goals. “Do or do not, there is no try” to use a quote from a wrinkly green puppet.

One thing you may want to be careful of is saying “I will lose X pounds by Memorial Day”. This is setting you up for disappointment. Focus the getting there goals on things that are in your direct control.

As an example, here are my goals:

Step 1) I want to weigh around 180 pounds with about 20% bodyfat

Step 2) I started at 256lbs, so I divided my 76lbs to lose into 8ths. My in-between goals are: 246.5, 237,227.5,218, 208.5,199,189.5, and 180.

Step 3) Right now I’m right around 250. So my next goal mark is 246.5. I’m going to get there by making sure I adhere to my eating plan (I’m doing a 30 day challenge to stay accountable) and sticking to my workout regimen of 3 days on, 1 day off of Crossfit.

Step 4) I’m going to reward myself with a new book from Amazon.com when I reach 246.5.

Hope this helps y’all solidify your goal-setting process. (And hey, Volleyballers, It works for people who aren’t trying to lose weight, too)