MALVERN STRENGTH

Water Polo
5 rounds for time of:
5 Pull-ups
10 Push-ups
20 Sit-ups
30 Squats

Only XC

Cross Country came in after their distance run today to work on some fundamentals.  Squats, Push-ups, Kipping Pull-ups, Clean and Wall Ball were the movements, two to three sets of each was the work load.  Followed up with stretching.

Day 2 of Fall Sports

Cross Country got their first weight room workout of many for the fall season today.  We worked on basic skills such as the squat, push-up, kipping pull-up, and the dreaded burpee.  Form was surprisingly good across the board and most picked up the kipping movement very well.  Upper body pressing strength however, needs lots of work.  We will continue to practice those push-ups.  Great work today XC!

Water polo came in for workout number two.  Many were sore from yesterday's work but we got through it.  We did the usual warm up of Jump Rope, squat practice, and med ball clean progressions. 
The workout was as follows.
6 rounds for time of:
10 med ball cleans
10 burpees
Harte T. had the fastest time of 7:15! 
Nice job H20 Polo!

The Fall Season Has Started!

Water polo was the first group in today.  We worked on Jump rope skills, Air Squats, Med ball Clean Progressions, and Kipping Pull-ups for a warm up, then completed a "Half Cindy"
As Many Rounds as Possible in 10 Min. of:
5 Pull-ups
10 Push-ups
15 Squats
Great Job today Water Polo!!

The beginning of fall sports is a great way for coaches and students to ease into the school year.  It was great to see the kids again and I am always amazed at how much they can physically change in only three months.

Tomorrow Cross Country will come in for their first in-season workout.  They will be attempting to win their 6th consecutive Inter-Ac title.  Remember runners, our future success will be determined by what we do now!

Stole this one!

Todays workout was stolen from our friends at CrossFit Del Val in Glenolden.  We tweaked it a bit but the basic structure remains the same.

As Many Rounds as Possible in 20 Min. of:
Over Head Squat x 15
Knees to Elbows x15
Run 200m

Tomorrow is the beginning of fall sports here at Malvern Prep.  It is an exciting time for all of our athletes and coaches.  I wish the best of luck to all for a strong and healthy fall season.
GO FRIARS!

H2O Polo, see you tomorrow at 10:40am.

Two exercises combined into one

Soccer and Wrestling
5 rounds for time of:
Clean and Wall Ball x 15
Pull-ups x 10
Jump rope x 100

Clean and Wall Ball is a combination of two separate exercises, the Med Ball Clean and Wall Ball. 

Here is a video explaining the Med Ball Clean. This movement is a great way to learn the proper body mechanics for the more advanced Barbell Clean. 

Wall ball is a great functional exercise that transfers the power of a squat into a medicine ball throw of at least 10 feet.  Here is a video of Wall Ball.

In addition to teaching proper body mechanics the combination of these two functional exercises allows for an excellent cardio stimulus and trunk stabilization. 

Soccer Returns for pre-season workout

Workouts for today
SOCCER
5 rounds, each timed, 3 min. break between rounds.
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats

CROSS COUNTRY
Warm up circut:
Jump Rope
Squat Progressions
DeadLift and Med Ball Clean Progression
Followed by
40-60 min. run
Followed by
Kipping Pull-up Practice

The Squat-A basic movement pattern

THE SQUAT is a basic movement pattern that allows us do many of the functions our bodies are capable of doing.  It is seen all over the world of sports and it is also the first movement taught to all who enter the Malvern Weight Room.  Below is a video from the large library of educational footage available at www.crossfit.com. 
Notice the depth of the squat. The crease of the hip joint goes below the horizontal plane created by the top of the knee.
Notice the top of the squat.  He opens his hip joint fully.
FULL RANGE OF MOTION IS ESSENTIAL!
Squat video

Once the basic squat is developed and mastered it opens the door for more difficult movements such as the Over Head Squat, Front Squat, and Back Squat. 

Rope Climbs!

Today we went over to Alumni Hall to use the ropes.  This workout really works grip strength!

5 rounds for time of
135 pound Hang Squat Clean x 9
Rope Climb x 3
 

The Soccer group worked on Deadlifts, Kipping Pull-ups, and the Press.  About 10 sets of each using very manageable weights.

Cross Country went on a 30-40 min. distance run and then worked on squats and med ball cleans afterward. 

Today's Work

CrossFit Group
CrossFit Total
Squat, 1 rep max
Press, 1 rep max
Deadlift, 1 rep max

CrossCountry and Wrestling
"Cindy"