The fog has yet to lift over San Francisco Bay. The bridge appears out of the mist as I start my journey across the bay each morning. The fog remains after a long day of Z Health training at the University of San Francisco. This image shows the bridge at around 730 pm (pacific time) One more day of class to end the part 1 of my R-Phase certification. Learning so much. I know that this is the right path - all that I have learned before has led me here - it's all starting to make perfect sense. So much to share when I get back. Stay Safe, Captain
Saturday, July 31, 2010
Golden Gate Bridge - Hiding in the Mist
The fog has yet to lift over San Francisco Bay. The bridge appears out of the mist as I start my journey across the bay each morning. The fog remains after a long day of Z Health training at the University of San Francisco. This image shows the bridge at around 730 pm (pacific time) One more day of class to end the part 1 of my R-Phase certification. Learning so much. I know that this is the right path - all that I have learned before has led me here - it's all starting to make perfect sense. So much to share when I get back. Stay Safe, Captain
Hills of Marin County
Sent from my Verizon Wireless BlackBerry
The north side of the Golden Gate Bridge is the home to some incredible scenery - for the coastal village of Sausalito to the quiet town of Larkspur located at the base of this very beautiful mountain.
Friday, July 30, 2010
Thursday, July 29, 2010
View from the bridge
HI All -
Out in San Francisco for the first leg of my Z-Health R-Phase Certification. Get to spend the next 3 days learning about the Z Health R Phase at the University of San Francisco's Koret Health & Recreation Center. Weather out here was a bit on the cold side- 50 degrees when I got off the plane. But it warmed up quickly on the other side of the Golden Gate Bridge. My hotel is in San Rafael - just a bit North of the city, about a 20 minute commute.
According to Christina the classes at Fairfield Strength went exceptionally well. Everybody worked really hard. Will keep you posted on my progress and share what I can about Z. Stay safe, Train Hard, Train Smart - Captain
Tuesday, July 13, 2010
Today's training session - TRX/Z Fusion and Agility Training
Great training session today at Fairfield Strength Summer Session - held in the fitness center at Roger Ludlow MS. Our first session last Thursday involve a lot of learning - breath, tension, the Z health neural warm up,and TRX basic training. Today we put that knowledge to good use. We started each session with a little cardio - the erg (rower) was the cardio choice of the day. If you ever used an erg you know it takes a little while to get it right - legs, back, arms --- after a while it became second nature for our students. We changed the format a bit by interspersing Z health with training - TRX superman with ankle circles, TRX Chest Press with the toe pencil drill and the invisible box. TRX pull with high knee heel circles. We continued to load movement by combining TRX supermen with chest presses, followed by leg circles - we then really loaded movement with TRX low rows, followed by tricep press, chest press, bicep curls, and more low rows.
We then took a water break and went out in the hall to do our agility work. Using a 30' speed ladder we patterned proper foot work - fast feet - quiet feet using 3 different moves - one foot in, karaoke, and the Iggy shuffle. After the foot movement was properly patterned we focused on arm movement - pocket/chin - Did you know that 30% of your speed comes from arm movement? If you ever played for or trained with me you know that all too well. We finished the speed ladder with some intervals and some work on peripheral vision - all good stuff. Today's focus was on the feet and hands - Thursday we will focus on the knees and hips - utilizing Gray Cook's hop and stop stability training methods to stabilize and pattern l
After the speed and agility component we got back to the hard stuff - trx lunges - we spent a lot of time - 5 sets of 5 reps for each leg starting from the ground up to pattern and load this very difficult movement. We found a whole bunch of hip and knee and hip flexor issues that we have begun to fix. You can't hide movement flaws from trx - the key is to know what to look for - and more importantly - for our students to be able to recognize good movement and bad movement. We fail to perfect - when the movement pattern becomes flawed from fatigue we stop - if the load or the range of movement is too difficult to perform perfectly we reduce until we can do perfect. After lunges we focused on rotational stability - some finished with TGU's - the absolute best total body exercise.
We still have a few openings - registration is available through www.ashcreekfitness.com. Just click the Ash Creek Logo on the right side of this page and it will take you to the Fairfield Strength Registration Page. Our first training session is always free - We try to make our fees as low as possible to make our programming assessable to all. Like you we have bill to pay, the rent is due on the 1st, but changing lives by improving movement is the most important thing we do. If you have the desire to change we can make it happen.
Remember - train hard, train smart - fail to perfect - dare to be great!
Captain
We then took a water break and went out in the hall to do our agility work. Using a 30' speed ladder we patterned proper foot work - fast feet - quiet feet using 3 different moves - one foot in, karaoke, and the Iggy shuffle. After the foot movement was properly patterned we focused on arm movement - pocket/chin - Did you know that 30% of your speed comes from arm movement? If you ever played for or trained with me you know that all too well. We finished the speed ladder with some intervals and some work on peripheral vision - all good stuff. Today's focus was on the feet and hands - Thursday we will focus on the knees and hips - utilizing Gray Cook's hop and stop stability training methods to stabilize and pattern l
After the speed and agility component we got back to the hard stuff - trx lunges - we spent a lot of time - 5 sets of 5 reps for each leg starting from the ground up to pattern and load this very difficult movement. We found a whole bunch of hip and knee and hip flexor issues that we have begun to fix. You can't hide movement flaws from trx - the key is to know what to look for - and more importantly - for our students to be able to recognize good movement and bad movement. We fail to perfect - when the movement pattern becomes flawed from fatigue we stop - if the load or the range of movement is too difficult to perform perfectly we reduce until we can do perfect. After lunges we focused on rotational stability - some finished with TGU's - the absolute best total body exercise.
We still have a few openings - registration is available through www.ashcreekfitness.com. Just click the Ash Creek Logo on the right side of this page and it will take you to the Fairfield Strength Registration Page. Our first training session is always free - We try to make our fees as low as possible to make our programming assessable to all. Like you we have bill to pay, the rent is due on the 1st, but changing lives by improving movement is the most important thing we do. If you have the desire to change we can make it happen.
Remember - train hard, train smart - fail to perfect - dare to be great!
Captain
Friday, July 9, 2010
Sunday, July 4, 2010
Strength Programs Begin July 6th
Fairfield Strength Form and Function Summer Program begins this Tuesday July 6th and runs through August 12. The program meets on Tuesday and Thursday in the Fitness Center of Roger Ludlow Middle School. Our 4th summer of programming will prove to be the very best ever. Our cost is down from last year - 6 weeks for only $190! That boils down to less than $16 dollars per class (tax not included).
The price reduction is due in part to partnership with Connecticut's newest and best functional movement training center - Ash Creek Fitness. Ash Creek provides the technical support and web presence necessary to streamline the registration process so we can keep our costs low. WE CAN NOW ACCEPT CREDIT CARDS!! Ash Creek also provides the staff training and support necessary to provide the very best functional movement training to athletes of all ages and abilities. From Special Needs to D-1, to Pro - we provide individualized training at an affordable price. You don't have to pay the most to train with the best! Ash Creek also provides an ideal location for make up classes. Located waterfront on Ash Creek just over the line in historic Black Rock our location is the best kept secret in CT. Hidden in plain view we have the best site around, located behind the "Center for Green Building" on Route 1 just over the bridge.
While the price may be down the quality and content continues to increase in value. We utilize TRX suspension training systems (the same used by the US Men's and Women's Soccer Teams) to provide incredible core stability and total body strength. We also use a Z-Health Neural warm up before and during each training session. Our goal is to clean, pattern, and load movement using simple but effective training principles. This training model is very safe and extremely effective.
Over the years we have had the privileged of working with a full assortment of athletes and clients. From World Class Professionals (say hey to Dennis in Germany - using the TRX training he received form Fairfield Strength to prepare for his matches in German's Bundesliga, to our own special athletes whose improvements in functional movement continue to awe and humble our trainers (Go Matt, Harry, and Craig!!)
We have spent a lot of time working with our Lady Falcon Soccer players as well as players from Laurelton, and Joel Barlow. The injury prevention and sports hardening training we incorporate in our strength program has fixed many a broken premier soccer player.
We also have done some amazing things with LAX, football, and basketball players looking to get a head start on their seasons. With TRX movement starts with the breath, the hips, and the core - train athletically to perform athletically!
Our program is very simple but also cutting edge - we use core training principles that adapt to any population. It's not too late to get ready for summer, for fall sports, or just to become the person you have dreamed about - if you don't like the way you move we can help you change it - become stronger, more flexible, and resilient. The side benefits are also very good - weight loss (one of our clients has lost 7 lbs in the first 2 weeks while improving total body strength and increasing lean muscle mass), improved balance and coordination, firm abs, arms and legs, improved stamina and endurance.
Now for the down side - Space is limited. We are allowing just 8 participants per class - but the good side is that we have 4 classes which meet on Tues and Thurs - 845-1015, 1015-1130, 1130-1PM, and 1PM - 230. Sign ups are through Ash Creek Fitness - www.ashcreekfitness.com. You can sign up for the whole 6 weeks (12 sessions) for an amazing $190 (plus tax) If you are not sure sign up for a free class (the first class is always free) and if you are limited for time and or cash you can sign up in 4, 8, or 12 class increments.
Other Options - if these program hours do not fit your schedule or if the class you want to join is filled up we will honor these prices at Ash Creek. Just get a min of 4 friends or family members and we will for a class just for you at a time that is mutually convenient. If you seek one on one, or have special needs that cannot be handled well in a group setting - we have special prices for private sessions that can work in your budget.
The coolest part of this year's program is welcoming back some of our old trainers who have completed their educations, spent some time in the field, and now have headed back home. Alexa Rodriguez - former athletic trainer for the SHU men's soccer program and student trainer at Fairfield Strength has returned from a stint with a HS program in Gainsville Georgia - A-Rod will be working with our sport athletes and our special needs clients. Chris Barret is returning to us as a Certified Strength and Conditioning Coach - with a degree in nutrition. Both have worked with FS and exemplify the very best in all we stand for.
Regardless of our affiliation our goal is to provide opportunity - to bring together the learning and learned in a spirit of humility and respect to help improve total wellness, fitness, and quality of life. Our goal is to use fitness and sport as a medium to teach life lessons. And what we have found is that often as not we learn more than we teach, and receive more than we give. Have a safe, healthy and happy summer.
George Gomola - Fairfield Strength - Ash Creek Fitness
4 classes are $75, 8 classes are $140, and 12 classes are $190. Sign up at http://www.ashcreekfitness.com
The price reduction is due in part to partnership with Connecticut's newest and best functional movement training center - Ash Creek Fitness. Ash Creek provides the technical support and web presence necessary to streamline the registration process so we can keep our costs low. WE CAN NOW ACCEPT CREDIT CARDS!! Ash Creek also provides the staff training and support necessary to provide the very best functional movement training to athletes of all ages and abilities. From Special Needs to D-1, to Pro - we provide individualized training at an affordable price. You don't have to pay the most to train with the best! Ash Creek also provides an ideal location for make up classes. Located waterfront on Ash Creek just over the line in historic Black Rock our location is the best kept secret in CT. Hidden in plain view we have the best site around, located behind the "Center for Green Building" on Route 1 just over the bridge.
While the price may be down the quality and content continues to increase in value. We utilize TRX suspension training systems (the same used by the US Men's and Women's Soccer Teams) to provide incredible core stability and total body strength. We also use a Z-Health Neural warm up before and during each training session. Our goal is to clean, pattern, and load movement using simple but effective training principles. This training model is very safe and extremely effective.
Over the years we have had the privileged of working with a full assortment of athletes and clients. From World Class Professionals (say hey to Dennis in Germany - using the TRX training he received form Fairfield Strength to prepare for his matches in German's Bundesliga, to our own special athletes whose improvements in functional movement continue to awe and humble our trainers (Go Matt, Harry, and Craig!!)
We have spent a lot of time working with our Lady Falcon Soccer players as well as players from Laurelton, and Joel Barlow. The injury prevention and sports hardening training we incorporate in our strength program has fixed many a broken premier soccer player.
We also have done some amazing things with LAX, football, and basketball players looking to get a head start on their seasons. With TRX movement starts with the breath, the hips, and the core - train athletically to perform athletically!
Our program is very simple but also cutting edge - we use core training principles that adapt to any population. It's not too late to get ready for summer, for fall sports, or just to become the person you have dreamed about - if you don't like the way you move we can help you change it - become stronger, more flexible, and resilient. The side benefits are also very good - weight loss (one of our clients has lost 7 lbs in the first 2 weeks while improving total body strength and increasing lean muscle mass), improved balance and coordination, firm abs, arms and legs, improved stamina and endurance.
Now for the down side - Space is limited. We are allowing just 8 participants per class - but the good side is that we have 4 classes which meet on Tues and Thurs - 845-1015, 1015-1130, 1130-1PM, and 1PM - 230. Sign ups are through Ash Creek Fitness - www.ashcreekfitness.com. You can sign up for the whole 6 weeks (12 sessions) for an amazing $190 (plus tax) If you are not sure sign up for a free class (the first class is always free) and if you are limited for time and or cash you can sign up in 4, 8, or 12 class increments.
Other Options - if these program hours do not fit your schedule or if the class you want to join is filled up we will honor these prices at Ash Creek. Just get a min of 4 friends or family members and we will for a class just for you at a time that is mutually convenient. If you seek one on one, or have special needs that cannot be handled well in a group setting - we have special prices for private sessions that can work in your budget.
The coolest part of this year's program is welcoming back some of our old trainers who have completed their educations, spent some time in the field, and now have headed back home. Alexa Rodriguez - former athletic trainer for the SHU men's soccer program and student trainer at Fairfield Strength has returned from a stint with a HS program in Gainsville Georgia - A-Rod will be working with our sport athletes and our special needs clients. Chris Barret is returning to us as a Certified Strength and Conditioning Coach - with a degree in nutrition. Both have worked with FS and exemplify the very best in all we stand for.
Regardless of our affiliation our goal is to provide opportunity - to bring together the learning and learned in a spirit of humility and respect to help improve total wellness, fitness, and quality of life. Our goal is to use fitness and sport as a medium to teach life lessons. And what we have found is that often as not we learn more than we teach, and receive more than we give. Have a safe, healthy and happy summer.
George Gomola - Fairfield Strength - Ash Creek Fitness
4 classes are $75, 8 classes are $140, and 12 classes are $190. Sign up at http://www.ashcreekfitness.com
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