Goals for 2010

so a new year is upon us, has been for almost 2 weeks
I like 2010, got a nice ring to it.
I ve set fitness goals in the past, some I reached others fell to the wayside, and others are still in the works. never have a put them up in public place
but I feel now is the time, It's one thing to know where you want to, what you want to accomplish, its another to actually write them down and track them, and its ANOTHER thing entirely to write them in a place where everyone you know can see them. This will hold you extremely accountable, even more so then keeping written goals to yourself or even letting a few people know
I believe we should all have goals and write them down, then attack them, I mean what else is there to do? sit around and eat bon-bons all day?..(mmmmm...bon-bons...)
But seriously, as a great coach of mine said often....."Dare to be great, heck,...none else is"....still trying to fully understand that one

Now these are FITNESS OR EXERCISE goals only, I still have other goal categories that Im not divulging at this time ...Health goals, financial, relationship, business goals, then there's fun goals (vacations, "toys"), skills goals, then there's just plain ol lists that need to be checked off, yeah like life goals or do this before I die stuff,"bucket" list, etc.
Anyway, as a caveat I realize some of these may seem extremely difficult, seemingly impossible, or downright silly, but that's OK ,they're my goals and we should aim high

Also alot of these goals will be done in stages, ie. to reach a goal of a 500 pound deadlift, and the current record is 405, then 415 is the current goal leading to an eventual 550 down the road, (if anyone knows how to go from 405 directly to 550, let me know, but Im sure its not possible)

also some of these accomplishments may seem contradictory , and I realize that, trying to lift heavy while simultaneously dropping bodyfat, or gaining strength, endurance, and power all at the same time, sort of training for a marathon and a 100 yard dash at the same time, maybe not the best approach, to train for an Ironman forget about sprinting for awhile and train for distance, but the Ultimate Goal is to be able do all of these at the same time, so thats what Im shooting for , we'll see how it goes

lastly I will attempt to put up the workouts that lead to each goal being reached and the sub goal attempts on this blog , but Im awful at sitting down and writing,(darn kids!!) but Ill do better than my best

So here we go.....

Run a mile in under 5 minutes:
ran a 5:35 in HS; a 5:10 in college during a 5k, although I suspect the splits were off a bit; and a year or 2 ago while training for a 10k ran a 6 minute even during a workout; also I have not been running regularly for awhile due to an injury and other interests taking over, so this will be quite challenging, but hey I'm a warrior....I plan to break this one on the track at WHB HS, so if it happens Ill let every one know when...

Break 20:00, then 19:00 in a local 5k
I dont care so much about wining a 5k or even my age group, just breaking the time: In HS I ran a 19;20 5k, and never broke 20:00 in my running career after HS, tho came close with 20:07s and 20:13:
current 5k time ? unknown at this time probaly 24:00 plus

DEADLIFT 500 pounds in a max lift ( one rep)
eventual goal of 550
current record 400, done a few months ago
recently pulled 385 3 times, and 455 from the rack(above knee) 3 times

attain 7% bodyfat
5% in HS ( coulda been off tho, but close, was done by professional with calipers): last month recorded 17%, was probaly a few points less in spring when diet was dialed in: for an eventual goal of 5% BF, and to stay under 10% FOREVER

110 pushups unbroken (in a row without stopping)
current 37 perfect form
eventual goal of 10 one arm pushups unbroken

25 pullups unbroken
dead hang to chin over bar
current 10, have done 15 in past
eventual goal of one arm pull each arm

55 dips unbroken
current 28

10 weighted dips unbroken with 125 pounds
current 112 for 3 sets of 6

20 straight leg V-Ups
current 10
eventual goal hold an inverted L-sit

hold a plank (feet and elbows) for 5:00
current 1:30

10 handstand pushups unbroken
current 0

max lift of 360 (4 plates a side) on iso chest machine at gym
current 3 plates+two tens on each side
this one is admittedly pointless but I want 4 to a side

tear a deck of cards in half
current maybe 18 cards

tear a phone book in half

do a split
current maybe 8 inches from resting on floor

10 flips in a row of 500 pound tire
current 1 in a row

sit against wall 10 minutes
current 90 seconds
(btw current world record is 11 hours 15 minutes)

do a standing walkover
current: stand to falling back to back bend bridge without falling on head

close a captains of crush #3
current; never attempted, will start at starter, then #1, then #2

complete 40 sets of Viking Warrior workout with 16 kg kettlebell
current: 25 sets in April , haven't attempted since

Snatch Test
200 reps in 10:00 with 24 kg KB (53 lb)
100 reps in 5:00 with 32kg KB(70 lb)
current 100 reps in 5:00 with 24kg KB, done in April, not attempted since

Turkish Get Up with 32kg KB, bottoms up with 24kg KB
current TGU 65 pound barbell: 20kg KB : 16 kg KBbottoms up

hold a neck bridge for 1:00
never attempted

100 swings with 24kg kettlebell unbroken
then 200 unbroken
then 500 unbroken
then 1000 unbroken
then same with 32kg

Pistol goals
1 rep with 70 pounds on balance board
current 55 pounds
1 rep with 32kg KB
current 24kg KB
10 reps unbroken each leg
current 3 reps right leg

weighted chins goals
one rep 32kg KB + 12kg KB (hooked on feet)
current 20kg KB + 12kg KB
10 reps with 24kg KB
current 3 reps with 20kg KB

1 arm press goals
press 32 kg KB 1 rep R/L
current 24 kg KB
current 70 pound dumbbell left arm; 75 pound right arm

All for attaining Beast Challenge (future goal)
Complete BEAST Challenge set by Dragon Door
PISTOL ( one leg squat) with 48kg kettlebell
chin-up with 48kg KB
one arm press with 48kg KB

handstand walk 10 feet
current 0 ft

drink 1 gallon water daily

compete in Tactical Strength Challenge

compete in SOS race at Mohonk Mountain House in New Paltz

complete century and a quarter on bike
current : completed century bike ride 3 years ago

walk 3 miles in 120 pound vest on beach
current approx .5 mile with 45 pound vest

1000 rope skips unbroken

5 muscle ups on the rings in a row

100 yard hand walk with feet in power wheel
current 100 ft a few months ago

Box jump ( from standing still, no running start) 57"s
current 45"s

swim 2 miles unbroken
current 1.2 mile swim during triathlon and triathlon training

Bike 25 miles in under 1 hour
current ? have to look up past triathlon results but around 1:07:00 for 25 miles


complete INSANITY 60 day program

**no specific goals pertaining to these pieces of equipment yet, except to add them to my training in some way

Macebell
pushup board
Clubbells
indian clubs---already used in training , nothing solid
pushup implements
Bullworker
Logs
Ropes---already using
Sled
speed chute
Sandbags
grippers
rings---already using
TRX---already using


Do Yoga 1-2x's a week


and if I have time

frisbee toss 100 yards
football toss 50 yards
quarter mile under 1:00
bowl 250
20 free throws in a row without a miss
rubixs cube in under a minute
current 2:47
unicycle 1 mile
current about 150 feet
juggle 4 balls
current 3



future future goals

complete IRONMAN triathlon
current: completed half ironman
completed 50K
completed Goofy Race at Disney
completed century ride

complete marathon in under 3:30
current years back ran a 4:00+ at LI marathon

Bike clear across USA coast to coast

hike Appalachian Trail ( and learn how to spell it)

so there you go...
thats a start...
I got WORK to do.

Have an amazing and productive year!!!

ST

ps Got any goals to share? post them here and be held accountable.

The Lowdown

Strong Island Boot camps

Presents
HAMPTONS HEROES
FITNESS BOOT CAMP

 EFFECTIVE, PROVEN WORKOUTS
 EXTREME FAT LOSS
 MASSIVE STRENGTH GAINS
 SIMPLE, BUT NOT EASY
 QUICK, FAST PACED, CHALLENGING
 ALL TRAINERS CERTIFIED
 FUN, SUPPORTIVE ENVIRONMENT
 SAFE, INDOOR SETTINGS

ALL DONE FOR YOU!! JUST SHOW UP, TRAIN HARD, AND GET GREAT RESULTS!!!

CALL SEAN T. –631-988-0379- FOR MORE INFO………

COME IN THIS WEEK FOR A TRIAL RUN!!!!!


CALL NOW FOR MORE INFO AND A FREE CONSULTATION AND FITNESS ASSESSMENT
631-988-0379 OR EMAIL @ STERRY71@GMAIL.COM

JOIN THE PRE WINTER BODYFAT
MELTDOWN!!!!!!!!!!!

STRONG ISLAND BOOTCAMPS
PRESENTS……….

HAMPTONS HEROES FITNESS BOOTCAMP

 DAILY CLASSES
 DIET ANALYSIS
 PERSONALIZED MEAL PLANS
 FOOD JOURNAL CHECKS
 EMAIL/ PHONE SUPPORT
 MONTHLY WEIGH-IN /MEASUREMENTS
 DAILY RAFFLE / PRIZE GIVEAWAYS
 CUSTOMER REFERRAL PROGRAMS
 FREE NEWSLETTER
 MEMBER ONLY WEB ACCESS
 PERSONAL INSTRUCTION
 CONTESTS, COMPETIONS AND CHALLENGES
 CHARITY EVENTS
 BI-WEEKLY RECIPE PARTYS!!
 NINTENDO WII COMPETITIONS
 NEW AND EXCITING WORKOUT PLANS
 USE OF FITNESS TOOLS YOU MAY NEVER HAVE EVEN HEARD OF BEFORE
 KETTLEBELL INSTRUCTION AND CLASSES
 TRX CLASSES
 NUTRITIONAL SUPPLEMENTS DISCOUNTS
 MILITARY, FIRE DEPT, POLICE AND AMBULANCE DISCOUNTS
 PROGRAMS FOR DESIGNED FOR HIGH SCHOOL ATHLETES
 “SKINNY JEANS” PROGRAM
 “STRONG WILL” PROGRAM FOR MENTAL AND PHYSICAL TOUGHNESS
 PROGRAMS DESIGNED TO VASTLY IMPROVE YOUR GOLF GAME
 YOUTH PROGRAMS AND CLASSES
 RUNNING TRAINING 5K—ULTRAMARATHONS
 TRIATHLETES PROGRAMS
 EXCURSIONS---BEACH RUNS, ETC.
 A WHOLE LOTTA FUN
 TREMENDOUS RESULTS

Personal Training at a gym can cost up to $100 an hour,
If you get a package of say 10-20 sessions maybe 60 dollars a session .
At 600 dollars for 10 sessions with a trainer, if you see them 3 times a week your package is done in less than a month.
And by the way if you miss a session for some reason you’ll still be charged, that’s the typical policy. This cost is in addition to the gym membership fees. Same routine most likely each time, on restrictive, possibly boring machines.

Lets get positive results in a fun supportive environment by setting dietary goals backed with proven, time saving workouts routines that will change daily and get you back in touch with your body and yourself. Weigh ins and fitness assessments will keep you on track. And you’ll finally reach the level of fitness you truly deserve.


So at $247 a month you’ll get unlimited classes, personalized meal plans and shopping lists based on you and YOUR fitness and weight loss (or weight gain) goals, in addition to everything listed above!!
When you sign up for a full 12 months it drops down to $199 per month, and you’ll be enrolled in the “skinny Jeans” graduation program, where at the end of 12 months you go shopping for your new “designer jeans” that you can now fit into, and I’ll buy ‘em for ya!!
~~ Here’s an added bonus for ya!! When you sign up for a full year in addition to the drop in price and Skinny Jeans program, you’ll also be eligible for referral bonuses!!
Here’s the first one~~bring in as many friends as you like, first 2 classes for them are on me, if and when one friend joins Hamptons Heroes for a year, you get 100 bucks off tuition for that month!! Sweet huh? That brings you down to $99 for that month!! Each additional person you bring in that month WILL get you another sweet gift(different each time)..sounds pretty good, huh?

NOT DONE YET!!!
For coming down to the opening few weeks of Hamptons Heroes Bootcamp you’re eligible for the Quick Start bonus~~and here it is….

Oh by the way, by joining HHB you’ll be getting weekly deals on discounts for some essential health related services, such as Massage, Thai Massage, Reflexology Foot Massage, and Accupuncture to name a few…
These price reductions and deals are available nowhere else but here…
So when you sign up for a year, before December 11, 2009
That’s a Thursday, 2 weeks after Thanksgiving, you’ll get 100 dollars off the first month!! This is a limited time only offer
And ends December 11th, so don’t miss it….

Heck, if you sign up before Dec 11th and then bring a friend, and they sign up your first month of unlimited bootcamp is totally free!! ( In fact, if my math is right and it sometimes is I’ll end up owing you a dollar!!)

By the way ask a trainer at a gym for a meal plan, and a shopping list prepared by a certified nutritionist for no extra cost, you’ll get some strange looks….

So there it is, you could pay for gym fees and personal training at a high cost with limited sessions, be on your own nutrition-wise, possibly burn out from boredom from doing the same routines….

Or join the fun with Hamptons Heroes, with unlimited fun classes, effective, always changing, functional, quick workouts, personalized meal plans, referral bonuses, and SO much MORE….my Aim is to ALWAYS OVERDELIVER.

Don’t wait till New Years to make resolutions, ACT NOW…
YOUR FITTEST, HEALTHIEST YOU AWAITS.

Sincerely,
Yours in health,
ST

HAMPTONS HEROES BOOTCAMP—RESULTS, FUN AND COMMITMENT!!!


*******************SCHEDULE IS AS FOLLOWS*************************


~~WARRIOR= BOOT CAMP CLASSES
~~~IGNITION=INTRO TO KETTLEBELLS, ~~~INFERNO=KETTLEBELL WORKOUTS

MONDAY---WEDNESDAY---FRIDAY

530-615AM IGNITION

630-715AM INFERNO

730-830AM WARRIOR

MONDAY---TUESDAY---WEDNESDAY----FRIDAY

745-845PM WARRIOR

tuesday and thursday classes will be added soon as well as weekend classes
schedule is subject to change
ALL classes so far will be held at flip flop gymnastics in WHB

later
ST

SOLE TO SOUL

Goin Barefoot

did you know it is NOT illegal to drive barefoot?
did you know it is NOT against the law to go barefoot in restaurants and public establishments?
It also DOES NOT violate any health codes to go barefoot

It IS healthy for your feet to go barefoot.

Those high tech running shoes that support, cushion and stabilize are most likely deconditioning or "sissifying" your feet and its complex of muscles...

that weakness can lead to injury and poor performance...

Converse One Stars, while inexpensive, let you feel the ground, while protecting the skin from glass and sharp rocks...

On the high price end, Nike Free let your feet move and feel like you are barefoot
A really cool shoe is the odd looking Vibram Five Fingers, that are basically a thin tough sole and cover each toe individually like a glove...they get a lotta of stares...
basically though for training and foot health the cheaper the shoe the better for your feet.

Another reason to go barefoot is to feel the Earth's energy...hmmm?
well the earth's surface does get hit by lightning 6000 times in a minute, thats 100 bolts a second, each one giving the earth a huge jolt of energy, and the soles of the feet are connected to the entire body and the nervous system and cardiovascular system are run by electrical impulses....mumbo jumbo?...maybe, maybe not but it sure feels great goin barefoot...

check out www.barefooters.org for more info
and for a great, great book that touchs on the subject read "Born To Run"
(its also on audio)by Christopher McDougall

New Protein Cookie Recipe from the awesome Mike Mahler

Homemade Super meal Protein Cookies

Virtually all of the protein bars on the market are garbage. Loaded with sugar, artificial ingredients and low quality proteins, you might as well eat a Snickers bar--which is probably a better nutritional than most high-priced protein bars. The only worthwhile protein bar I can think of that is the Organic Food Bar, which you can find at Trader Joe's, Whole Foods Market and online. Still, even these are high in sugar and nowhere close in quality to the homemade protein bar recipe below. These homemade protein cookies that are influenced by a recipe that I picked up from John Berardi are nothing less than super meals--extremely healthy and perfect for hard-training athletes--I eat them everyday and know that you'll like them as well.

Here are the ingredients you'll need:

2 scoops of Vanilla Sunwarrior Protein Powder and 2 scoops of Chocolate Sunwarior Protein Powder (60 grams of high quality protein and iron)
3 tablespoons of almond butter (good protein, fat, and magnesium)
3 tablespoons of flax powder (Omega 3, fiber, increases ration of good estrogens to bad (2 hydroxy estrone to 4 and 16 hydroxyestrone)

1/4 pecans
1/4 cup of Gogi berries (High in Vitamin A, Vitamin C, and Iron)
1 tablespoon of ginger powder (immune system, stomach health, and digestion)
1 tablespoon of pumpkin pie spice (loaded with healthy spices)
1 tablespoon of cinnamon (increases insulin sensitivity and glucose regulation)
1 teaspoon of stevia
1 and 1/2 cup of water

Preheat oven to 425. Mix everything in a bowl with a spoon until a thick paste forms. Divide into eight parts, then shape into cookies. Place on cookie sheets and bake for 15 minutes.

Total Nutrition Profile (all eight cookies) :

Protein: 83.5 grams

Carbohydrates: 69.5 grams

Fat: 33.5 grams

Nutrition per cookie:

Protein: 10.4 grams

Carbs: 8.6 grams

Fat: 4.1 grams

For more info on Sunwarrior Rice Protein, go to:
http://www.mikemahler.com/store_riceprotein.html

Viking Warrior

James F killed it today with The Viking Warrior protocol..
VikW is an intense Snatch circuit, backed by science, using a slightly lighter Kettlebell .
And it WORKS...
more on this workout later..
Great job James!!!

Schedule is solidifing...stay tuned.

WILL POST SCHEDULE FOR HAMPTONS HEROES BOOTCAMPS IN THE NEXT COUPLE DAYS...