Gut Check (10 of 23)

Got some 'splaining to do...

Where should I be (if working out 6 times a week) = 20 of 23

Where I am (working out an average of 3 times a week) = 10 of 23*

(*the first number is the number of workouts since Nov 9, the second number is number of days since Nov. 9)

Yoga X

Gut Check (9 of 16)

Shoulders and Arms

Gut Check (day 8 of 15)

That means I should have had 13 workouts in...5 sick days. No more. No more.


Plyometrics

Here's to half-assing it...



PLUS, I got a feeling that this hockey season is going to be a good, good season:
(let's do it):

Gut Check (day 7 of 9)

Chest and Back

* Note : I am going with a new change in how I report my accountability...I have 90 days to get in 78 workouts.

Life is a continual game...you only lose when you are dead (well, kind of, but I don't want to get into any type of spiritual debate here.  I am talking about using every single, stinking minute you have on earth, and ALWAYS push to the goal line!).

I missed a day due to feeling sick.  Therefore, I am a bit behind in the game.  I can overcome that.  I have not lost and I will not EVER lose.  Always push for the goal!

That's the lesson...

Gut Check - Day 6

Kenpo X

• The warm up in this video is something you SHOULD do to warm up for a junior, college, or pro game
• I will continue to rave on about P90X and how specific it is to hockey referees...BUT...
• I am going to do a "book report" on Lance Armstrong and do more 'teachable moments'

Gut Check - Day 5

Legs and Back

(I did 5 reps for every pull up set -- not bad, gonna shoot for 10 each!)


Watch the first part of this video to see the proper V-Start (you can watch the rest if you REALLY love physics :)

Gut Check - Day 4

Yoga X

Gut Check - Day 3

Shoulders and Arms

I think I need to relax a bit.  This workout had me PUMPED UP! (ahhh, forget it):

Gut Check - Day 2

Plyometrics

Videotaping and exercise (intense exercise) can cause your mind to race.  I told you I was going to mind dump...this should be informative.  You might have to watch it twice, because my mind was racing.  Too much to think about - exercise, the next exercise, how to teach others that these exercises will make them faster and stronger skaters, and whether or not someone will actually take the chance to join our [Referee Camp] and really, really make a difference in their life...too much for my brain!  Enjoy:

Gut Check - Day 1 (do over...don't ask)

P90X - Round 3 - Day 1

Chest and Back



Max GXL Info
(you may want to bench press 1 million pounds, you may not, but you should want to push like NO OTHER!):



email me for more info: info@ultimateofficials.com

Gut Check - Day 1

Here are a few results from Chest and Back (I am not doing any Ab Ripper X, because it sucks).

Standard Push Ups - 24 -18
Military Push Ups - 18 - 12
Wide Push Ups - 15 -10

You fall off the bike?  You get back on it.  You don't ride a bike for awhile?  You lose some "Ooomph!!"

Bring It, People!  Please!  For your sake!

Get Back on The Right Track?

Dude...there's been nothing to report. This is a suck-wad, lame part of life right now. You know...it must really feel suck-wad to be a hockey referee who really wants (or so they say, they 'really want') to move up in life and they do nothing to get better. Suck wad.

Well...here's my report for the past 7 days:

MON - sick
TUE - sick
WED - sick
THU - really sick
FRI - not so sick, worked a Jr. game
SAT - getting better, worked 4 Elite II H.S. games
SUN - getting even better, worked 2 Elite II H.S. games, benched a coach and chewed him out (hehehe).

MON 10/26 - coughing up a lung (praying I can start working out tomorrow!).

So...no Insanity...no mild exercise...no nothing but bed rest and then sucking it up for some games (and I was still better in the games, thanks to all of this great conditioning and workouts I have done = SWEET!).

See you tomorrow?

Day 6, 7, 8, and now 9 = Uggh!

Day 7 - Off Day.  Good stuff.  Watched some great hockey all weekend long in Duluth, MN.  Watched a few guys really, really bring it.  Good stuff.

Day 8-10: Flu season?  Feel like warmed over not-quite-death (I have got myself prepped enough to teach two half days...nothing else but couch time, a bunch of quilts and some cough drops for me).  SUCK!

Day 5 of Insanity - It's Getting Better!

Plyo Cardio Ciruit

Shaun T is making me push harder.  Whether you believe it or not, I believe I've gotten faster in one weeks time.  At least my endurance is getting better!

Dig Deep or Go Home!

Day 4 of 60 - Insanity

Footprints in the snow...Hallelujah!


Pure Cardio

Ummm...I thought this was interval training.  This is "Like a Pack of Rabid Wildabeasts Hell Bent for Leather" interval training.

Wow!

If this doesn't give me quicker feet by the end of 60 days (plus a much trimmer waist line), I don't know what will.

Time for another "Ballsy" thought from Karen Salmansohn:


"You've Gotta Give Good Luck a Nudge...
Preparation
+ (Balls X 2)
____________
= Good Luck"

Training - Cylces of Training - How's Your Training?

Well, boys and girls, today is Thus. Oct. 8 and I am in a week of basically nothing.  I got two workouts in this week and that's OK with me.  You see, for the past 26 weeks I have worked out at least 3 times a week, and during the past 13 weeks, I have worked out 5 days a week on average...that means 65 workouts in those 13 weeks. 

I need a rest.  It keeps me sane.  BUT!...only for one week.

I do this to keep it fresh.  I may be preaching to a really, really small choir here, but if you workout constantly all the time, week in and week out, two things happen (and they are both bad): (1) you get sick-and-tired of it and then you quit for a long period of time, or (2) your body just adapts and you get no growth.

Keep it fresh.  If you did 12 weeks on, 1 week off, and followed that for one calendar year, that would be 52 weeks worth of  GAINS, KICKING SERIOUS BUTT, and KEEPING IT FRESH, and...One calendar year!

Let's see where you are at in one year...fatter? slower? older?  Not me.

** See you on Monday October 12 for 60 days of Insanity!

Day 88 - P90X - Core to the Core

Core Synergistics

Well...I am gassed.  Doing this workout twice in one week...it's a bi-yotch.  There will be no sugar coating here.

I did succeed with the following:

* Completed 11 Prison Cell Push Ups (I did 11 two days ago as well).

* I did Plank to Chataranga Run with 10 Chatarunga steps - Plank - 6 Chatarunga steps - Plank - 6 Chat's

* I did a 1 minute plank on my elbows for a minute straight

* Did the High/Low Push Up Under Deal for the entire time

And...


* NO DREYA ROLL!!! I CAN'T EVEN DO IT USING MY HANDS TO HELP!!! I THOUGHT TODAY, MY LAST DAY, WOULD BE THE DAY!!!!  NO DREYA ROLL FOR ME!!! I ABOUT PASSED OUT!!!!  DAMN!!!

(Hope your workouts are going well...or...just...going.  Well!)

Day 87 - P90X - Workout 2

Kenpo X

Good DNA removal.  Pushed myself hard, because it is the last Kenpo workout of the 90 days.


Hope this helps:



BTW, I put the visor on backwards to get into my "Chuck Norris" persona...looking at the video, I may look more like this guy (HAHAHAHA):

Day 87 - P90X - Skating Legs of Steel!

Yoga X

This a.m. workout was the moving portions of Yoga X.  I have come a loooonnnnggg way since I first started doing this workout.

The bitch is at the end = half moon, standing splits, twisting half moon.  These moves all put my hammies, my calves, and my arse muscles into some serious isometric muscle-building pain.  Powerful, powerful stuff.  Doing all of these workouts will definitely get you into that deep knee bend and athletic positions for power, strength, flexibility, and speed.

Here is a picture of my  Half Moon (it's the best I can do...Do your best and forget the rest):

Notice a few things:

1.If you don't have a yoga mat, you are really going to be limited (I bought my cheapie at Target and it works great).

2. My back leg is more like 45 degrees than at 90 degrees...it's the best I can do.

3. I am unable to hold this pose with my right arm straight.  I have to balance myself by placing it on my lumbar spine.

4. My arse muscles are on fire in this pose!  It's a tough bugger.

5. Notice I have pictures on the wall of Bobby Hull and Arnold Schwarzenegger for inspiration.  Also notice my "yoga blocks" (those are the paint cans -- they also double as push up bars).

5. Notice the fan...you have GOT to have one of these unless you REALLY like working out in a pool of your own sweat (see next pic):

Day 86 - P90X - What in the "h" is Your Athleticism?

Core Synergistics

Hot dang, is this a good workout! To be athletic...well...let's stop there and review:

To be the best official you can possibly be, you always need to push the envelope on your athleticism...

Here are the 9 Elements I am Pushing for being in the best shape and being the best athlete:

1. Cardiorespiratory Endurance (Plyos, Kenpo, Cardio X)

2. Stamina (Plyos, Kenpo, Cardio X, Yoga X, Core Synergistics, Legs and Back)
3. Strength (Chest/Back, Chest/Shoulders/Tris, Back and Biceps, Legs and Back, Yoga, Ab Ripper)

4. Flexibility (Yoga, Core Synergistics, Kenpo, X Stretch)

5. Power (Yoga, Legs and Back, Plyos)

6. Speed (Plyos, Kenpo)

7. Coordination (Core Synergistics, Yoga)

8. Agility (Plyos, Kenpo, Cardio X)

9. Balance (Yoga, Core Synergistics)

Core Synergistics really pushes the envelope with a number of these elements.  In fact, I will have a video coming out that is P90X complimentary and talks about hockey referee athleticism (I will put it in this link as a post-edit addition when done). But, I want you to notice in parentheses the P90 workouts that cover each area.

Note: I can almost do that d*mn Dreya Roll...I have one more chance to do it this week.  That's 6 months of work and no results = piss me right off!!