Homework- 2x between now and Next Thursday

Strength - Box squats and push up circuit – (couch of pain) - stack 2 cushions, one on top of the other. Stand with feet shoulder width apart, sit back on double cushion and adjust feet until lower legs are straight.(visualization - stuck in buckets of concrete) Pull yourself down into the doubled seat cushion with your hip flexors then drive up to a standing position - visualization - grip the floor and pull yourself down with your toes, push your feet(heels) through the floor on the way up.

Key point – fire hip flexors to pull your bottom down into cushions. Goal is 10 sets of 10 reps - for the first 3 sets place the balloon you will be using in the flexibility exercises below between your knees while performing the box squat. Remember to tighten the box (sniff sharply) at the bottom of the movement. For the next 3 sets bring feet a little closer together after each set so that by set 6 your feet are touching. For the final sets pull down with both legs, lift one and stand up (box pistols) - alternate right side lift then left, (down with 2 up with 1) 2 reps each side for each of the final 4 sets. Between each set of box squats perform 1 perfect push up - stay tight, can be done on knees or full length - the key is perfect form.

Training note - If you have trouble with the single leg lift, practice the movement with 2 legs, feet together. Concentrate on pulling yourself down into the squat and staying tight at the bottom of the movement. That is the key - another way to practice this movement is with the balloon. Place the balloon under your butt and drop into a 1/4 squat - hold tension - try not to pop the balloon - then lift one leg and stand - try it again with the other leg. Enjoy.


Flexibility - Balloon work – equipment - 1 mid size (12") balloon –

Hamstring stretch – inflate balloon 1/2 to 3/4 full - place balloon between knees, feet together and touching. Place a book or wooden block under your toes, lifting them about 1" off ground. Bend your knees, and try and touch your toes 10x. Then place the book under your heels, with balloon between knees, bend knees and touch toes 10 times. Take a short break and repeat. toes elevated/heels elevated – with balloon b/w knees –

Training note - for the advanced version - try it without the book or wooden block - pull your toes up, bend your knees and try to touch your toes, repeat 10x, then stand on your toes, heels in the air - bend your knees and try to touch your toes 10x, standing straight and tall between each repetition.

Hip flexor stretch w/balloon b/w knees – lie on your back, knees bent, feet flat on floor and balloon between legs. Push through your heels and bring your hips/pelvis up into a full bridge. Return to start position and repeat 5 times. Short rest, Repeat excercise - this time hold the bridge positon, straighten right leg, return, and bring movement back to ground. Bridge back up, hold bridge and straighten left leg, return leg to bent position and then back to ground. Perform full movement - ground to ground with right leg lift and then fill movement ground to ground with left leg lift. repeat 5 times each side.



Stability and core - Turkish Get Ups (TGU) –grease the groove (GTG) triples – no weight – slow and purposeful - perform each movement 3 times before proceding to the next, 3 times on the up movement and 3 times on the down. Strong side first then weak side. If you forgot the movement refer to the video post on this blogspot.

We are open!

Class will be held Tuesday and Thursday despite early dismissal. Please arrange for transportation as appropriate.

Session II starts on November 18

Hard to believe but our first session is almost over. We begin session II on November 18. Each session meets 12 times, and depending on school holidays runs somewhere between 6 and 9 weeks. Our first session has been quite a success. We expect our next session to fill up very quickly. If you plan on continuing please let me know and I will put you on the list. Keep up the great work.

Conference Day Update!!

We will have class on next Tuesday and Thursday - October 28 and 30. There is early dismissal due to conference days, but our program will go on. Students will have to secure their own transportation to and from the fitness center - there will be NO LATE BUS. Any questions please contact us via our email. fairfieldstrength@gmail.com. Take Care, Capt.

Greetings from Germany!

Kyle, did you improve the last 6 month?

Hey, don't forget to breathe strong man .....;-)

I miss you Mary & Kirnan....

Turkish Get Up Instructional Video

Watch, Try, Watch, Practice.
The key to TGU is perfect practice, never to failure.
Do only what you can, but do it perfectly.



Beginners may only be able to do the first movement, slides 1 and 2. From lying flat on back rising to elbow and heel. This is called a 1/4 get up. Do these until you can do them perfectly: up smooth and down under control. Then progress to slide 3, straighten the arm and sit up, then slide 4 - bridge position, then slide 5 - pull the leg through the bridge, then slide 6 tall half kneeling position (also known as the lunge position) Then slide 7 - push through your forward heel and stand up tall, feet together. When learning this movement it is important to "grease the grove" . Perform each aspect of the movement idependently for 2-3 reps, slowly and under control, especially on the negative - pull your body back down to the ground, never fall. Then perform the movement pattern in it's entirety, up and down, smooth, purposeful and under control. Do what you can, perfectly and never to failure. Fatigue or failure forces our body to utilize adaptation to compensate for fatigue - in other words - we teach our body that it is OK to move incorrectly when we are tired. That sets us up for injury. Plan your fatigue so that you always have a few reps in you pocket at the end of your work out. You should feel energized and strong. Do not re-enforce bad movement patterns.

No Class Thursday - School is Closed!

Reminder - no program when school is closed. Enjoy your holiday. Homework - Turkish Get Up with a water bottle - practice daily - cardio - 1.5 mile walk or run at least once this week end.

Photos of the week - Fairfield Strength

Alex demonstrates proper form for bicep curls.

Kelsey watches Lori perform chest press.


Repping out on the gravity assist pull up.

Trainer of the Week - Jack!!!

Jack is a Level 1 Peer Fitness Trainer. He has distinguished himself by his excellent instructional technique and extremely positive attitude. Jack walks the walk - when he trains he works harder than anyone else - we are most fortunate to have Jack as our trainer of the week.


Feeling the pain after sit ups.


Looking Good Jack!

Turkish Get Up

The Turkish Get Up - the perfect blend of functional movement patterns designed to improve stability, mobility, and strength. If you could do only one excercise for the core, this should be it. Designed to be performed with a kettle bell, it can be performed without weight, or better yet, with a water bottle balanced on your fist. The goal is to stay tight and perform the movement in a smooth fluid manner. Perfect practice, never to failure. Riccarrdi, one of our trainers from last season, demonstrates below. Your homework assigment is to watch the video and practice the movement until you can perform it while balancing a water bottle on your extended first. (both sides ) Remember - keep your eyes on the bell (or the water bottle. ) Captain

Cardio and GTG Reminder - Do your homework!

Just so we are all on the same page - you do have homework from our program. Our cardio (running/walking) aerobic goal is 1.5 miles. We should be following our protocol at least 2 times each week. If you have not been filling out your cardio log please do so, and bring it to class with you this week. I want to see it.

Also - GTG (grease the groove) we have been working on proper push ups using the GTG training concept - several times a day, perfect form, never to failure. What does that mean? Practice your pushups with any accomodations necessary that will allow perfect form - body straight, hands under your shoulders, stay tight, static stomp with your hands at the bottom of the movement. Incline, bent knees, or toes and hands all work - make sure you stay tight! And remember, we don't really exhale, we leak air as we compress our body - so stay tight, and push from your armpits (what the heck are you talking about???) Try it - it works.

Capt