30 air squats
2 cycles of the below
30 wall ball
15 sumo dead lift
20 walk lunges with plate
20 kneeling medicine ball throws with push-up
10 suspended push-ups
30 undulation explosions
50 box jumps
8 pull-ups
60 second breath
STRETCH
Actual time with warm-up = 35 min.
Xi-Fit
Tuesday, June 28, 2011
Monday, June 27, 2011
6/27 Work out
30 air squats
30 wall ball
3 cycles of the below
8 front squats
8 shoulder press
8 push press
elbow plank for max time
Finish with 15 railroad tie flips
30 wall ball
3 cycles of the below
8 front squats
8 shoulder press
8 push press
elbow plank for max time
Finish with 15 railroad tie flips
6/25 Workout
Warm-up and work out
400 meter run
20 ring jumps
400 meter run
20 ring jumps
20/20 single arm undulation
20 side arm undulation
60 tire flips
5 laps tire drag
5 save my buddy
400 meter run
STRETCH!
Actual time = 40 min.
400 meter run
20 ring jumps
400 meter run
20 ring jumps
20/20 single arm undulation
20 side arm undulation
60 tire flips
5 laps tire drag
5 save my buddy
400 meter run
STRETCH!
Actual time = 40 min.
Thursday, June 23, 2011
6/23 Work out
AMRAP in 20 min.
15 box jumps
8 x 3 push-ups on medicine ball ( left, top, right)
30 sitting medicine ball passes
Actual reps by author (3.5)
15 box jumps
8 x 3 push-ups on medicine ball ( left, top, right)
30 sitting medicine ball passes
Actual reps by author (3.5)
Tuesday, June 21, 2011
6/21 Work out
Warm-up
5 min jump rope
20 hammer swings
Work-out
25 walking lunge
20 pull-ups
50 box jumps
25 dips
20 elbow to knees
15 dumbell lawn mowers
30 sit-ups
20 squat press dumbells
30 wall ball
400 meter run
4 buddy saves
Actual Time = 30 min.
5 min jump rope
20 hammer swings
Work-out
25 walking lunge
20 pull-ups
50 box jumps
25 dips
20 elbow to knees
15 dumbell lawn mowers
30 sit-ups
20 squat press dumbells
30 wall ball
400 meter run
4 buddy saves
Actual Time = 30 min.
Monday, June 20, 2011
6/20 Work out
Cardio/Ab Day
Warm-up 30 sec each x 3 cycles
jog in place
power jacks
heels up
ski abs
Work out
20 push-ups on the Bosu
1 min. heismans on bosu
1 min. plank
15 squat jumps on the bosu
15 dips on tire
15 lunges on bosu
20 strait leg crunches on bosu
12 bag flips
600 meter run
40 ab criss cross on bosu
15 wall ball
1 min. Russians
20 dips on tire
15 elbow blank knees to side
12 bag flips
15 supine plate press
15 boxjumps
20 seated medicine ball pass
30 wall ball
Actual Workout Time - 33 min.
Warm-up 30 sec each x 3 cycles
jog in place
power jacks
heels up
ski abs
Work out
20 push-ups on the Bosu
1 min. heismans on bosu
1 min. plank
15 squat jumps on the bosu
15 dips on tire
15 lunges on bosu
20 strait leg crunches on bosu
12 bag flips
600 meter run
40 ab criss cross on bosu
15 wall ball
1 min. Russians
20 dips on tire
15 elbow blank knees to side
12 bag flips
15 supine plate press
15 boxjumps
20 seated medicine ball pass
30 wall ball
Actual Workout Time - 33 min.
Friday, June 17, 2011
6/17 work out
Warm up - 2 cycles of the below
15 air squats
50 jump rope
10 burpees
Work out
4 cycles of the below
15 bag flips
20 wall ball
10 pull-ups
30 plank - knees to side
12 military press
10 tricepts on ropes
60 sec breather
Actual times
cycle 1 4:33 + 60 sec breather
cycle 2 4:37 + 60 sec breath
cycle 3 5:10 + 60 sec breath
Total workout + warm-up = 28:28
15 air squats
50 jump rope
10 burpees
Work out
4 cycles of the below
15 bag flips
20 wall ball
10 pull-ups
30 plank - knees to side
12 military press
10 tricepts on ropes
60 sec breather
Actual times
cycle 1 4:33 + 60 sec breather
cycle 2 4:37 + 60 sec breath
cycle 3 5:10 + 60 sec breath
Total workout + warm-up = 28:28
Wednesday, June 15, 2011
6/15 Workout
Warm-up
20 Rock hammer swings
20 Air squats
2 min. - Jump rope
Work-out
3 cycles of the below
15 squats (95 lbs)
40 up and overs ( bosu on top of one tire )
15 dumbell military press
15 Rope pull-ups
60 second breath
Actual Times
Warm-up 5:00
Cycle 1 4:14 + 1:00 breath
Cycle 2 4:25 + 1:05 breath digression cycle 1 to cycle 2 = 5%
Cycle 3 4:50 digression cycle 2 to cycle 3 = 7%
Total Work out with warm-up = 21 minutes
20 Rock hammer swings
20 Air squats
2 min. - Jump rope
Work-out
3 cycles of the below
15 squats (95 lbs)
40 up and overs ( bosu on top of one tire )
15 dumbell military press
15 Rope pull-ups
60 second breath
Actual Times
Warm-up 5:00
Cycle 1 4:14 + 1:00 breath
Cycle 2 4:25 + 1:05 breath digression cycle 1 to cycle 2 = 5%
Cycle 3 4:50 digression cycle 2 to cycle 3 = 7%
Total Work out with warm-up = 21 minutes
Tuesday, June 14, 2011
6/14 Workout
Warm up = run to end of road and back = 800 yards
3 cycles of the below
15 ring jumps
8 ring dips
20 wall ball
rope climb
20 tire flips
After the 3 cycles
3 laps of tire drag
Actual Workout time = 30 min.
Stretch = 5 min
3 cycles of the below
15 ring jumps
8 ring dips
20 wall ball
rope climb
20 tire flips
After the 3 cycles
3 laps of tire drag
Actual Workout time = 30 min.
Stretch = 5 min
Thursday, June 9, 2011
6/8 Work out
30 air squats and 3 min jump rope (warm-up)
4 cycles of the below
10 knee to elbows
15 Ring Jumps
8 Pull-ups
40 plank and leg crunch
12 military press
8 rope tricepts
Total workout time with warm-up 31 minutes
4 cycles of the below
10 knee to elbows
15 Ring Jumps
8 Pull-ups
40 plank and leg crunch
12 military press
8 rope tricepts
Total workout time with warm-up 31 minutes
Wednesday, June 8, 2011
My Story
Through high school, I was the all around athlete. I played basketball, football, baseball, and ran track graduating from Edneyville high 1986. I got to bumped heads against Sam Gash (2 time Pro Bowler and 2000 Super Bowl winner with the Ravens) and many other fine athletes in the county. I also had the privilege of playing on one of Edneyville's basketball teams that went to the State finals. I attended NC State where I received my Bachelors of Science degree in Industrial Engineering.
At a time in my twenties, I was out of work and living in Charlotte, NC for a six month stretch. I would go to the down-town YMC at least 6 times/ week. I played basketball daily. Never a shooter, I was a defensive specialist and my game was sharper than it ever was in high school. One day, I chose to guard an obvious higher level player. I seldom had opponents that I could not stop or at least deter 50% of their shots. This particular player was about 6' 4". I had guarded players taller. He came down the court with the ball. I was overly conservative with my "cushion" because I thought he would try to drive on me. I did stay in front of him but he did not need to drive. He pulled up and shot at the top of the key. Nothing but net. The second time, I played a little tighter. I made sure I got a good hand in his face. From the college three point line he launched, nothing but net. The third time he came down the court with the ball, I was extremely tight. When dribbling, he disguised his intentions well just as all good shooters do. That is one key to being a good defender (knowing and reacting with the shooter you are defending). When he went up for the three pointer, I went up quick and high against him. I was focused and stretched out to the max. My hand was above his bent elbow. His elbow protected his shooting hand. I could not have been closer without fouling him. The ball left without me touching it; however, I was confident that I had deterred his accuracy. I was wrong. Nothing but net. Needless to say, my team lost that basketball game. As I sat on the looser bench, I proclaimed to my fellow team mate, " That guy is good". My team mate responded, " Yeah, that's David Thompson".
Frequently, David Thompson (Basketball Hall of Fame and1974 NCAA champion) came in to play at the YMCA. I got to play with him and against him. No one could really stop him without a hard foul yet he was humble enough to play with our group.
Eventually, textile manufacturing took me to Marion, NC. I'm not sure there is a single basketball court in Marion, NC, so I went to a local gym after work and just lifted weights. I started lifting heavy. I gained twenty pounds of muscle (192 lbs total). I was taking protein. I also learned about creatine and thought I would try it. It did make a difference in my workout. I found that I could power through my stick points. Without a doubt, I was "stronger" by taking creatine. One day I was on my third or fourth set with 250 lbs on the bench. I got to a stick point on the 8th rep and I powered through it. Problem was, that last one also powered through my shoulder joint. My shoulder ripped and it ended my heavy lifting career. To this day, that injury haunts me.
As textiles diminished, I found myself working in the automotive industry. In automotive, I found myself traveling frequently. Gradually, my 20 lbs of muscle became 20 lbs of softness. After all the manufacturing operations went to Mexico, I was left in San Antonio, TX without a job. This is when I got back into the gym. I started playing basketball and lifting weights. It took me at least 6 months to get back into top shape. At the age of 38, I learned how to shoot a three point shot. I changed from a driver/ defensive specialists to a shooter. At this time, I played better basketball than any time in my life. At age 38, I was a much better basketball player than I was in high school when I played in the state finals. In San Antonio, I played against some semi-pros. I also had a few run ins with Antonio Daniels of the NBA. He could shoot over me, but he could not drive past me. That is another story.
To get a new start in a construction career, I came back to my home town of Hendersonville, NC. At first, I was able to find some good basketball pick-up games, but I soon became disinterested. So, at age 40, I picked up a tennis racket. Tennis is now my new sport. I can play the sport until I am 70 or 80 of age, play outside, and play in competitive leagues. My mother plays every day at age 71, so I hope to do the same.
In February of 2011, Susan Terrell and I determined that Hendersonville needed a different type of gym. One for people serious about their fitness and health. We cringed seeing people stand around machines and socializing in typical gyms. We feel like there are others in Henderson County with our same desire to keep truly fit. As a result, we started X-fit of Hendersonville.
Being a past working professional, I understand the importance of a quick efficient workout. There are people who want to " Get in, work out, and get out". So our workouts are designed to last between 20 to 40 minutes, yet give you extreme results. 90% of our movements are full-body and engage the core. We shy away from isolated muscle movements; hence, no machines. We also want to service those people in competive sports to give them that broad base and/or the edge to compete on a high level.
Brian Johnson (owner X-fit of Hendersonville, NC)
At a time in my twenties, I was out of work and living in Charlotte, NC for a six month stretch. I would go to the down-town YMC at least 6 times/ week. I played basketball daily. Never a shooter, I was a defensive specialist and my game was sharper than it ever was in high school. One day, I chose to guard an obvious higher level player. I seldom had opponents that I could not stop or at least deter 50% of their shots. This particular player was about 6' 4". I had guarded players taller. He came down the court with the ball. I was overly conservative with my "cushion" because I thought he would try to drive on me. I did stay in front of him but he did not need to drive. He pulled up and shot at the top of the key. Nothing but net. The second time, I played a little tighter. I made sure I got a good hand in his face. From the college three point line he launched, nothing but net. The third time he came down the court with the ball, I was extremely tight. When dribbling, he disguised his intentions well just as all good shooters do. That is one key to being a good defender (knowing and reacting with the shooter you are defending). When he went up for the three pointer, I went up quick and high against him. I was focused and stretched out to the max. My hand was above his bent elbow. His elbow protected his shooting hand. I could not have been closer without fouling him. The ball left without me touching it; however, I was confident that I had deterred his accuracy. I was wrong. Nothing but net. Needless to say, my team lost that basketball game. As I sat on the looser bench, I proclaimed to my fellow team mate, " That guy is good". My team mate responded, " Yeah, that's David Thompson".
Frequently, David Thompson (Basketball Hall of Fame and1974 NCAA champion) came in to play at the YMCA. I got to play with him and against him. No one could really stop him without a hard foul yet he was humble enough to play with our group.
Eventually, textile manufacturing took me to Marion, NC. I'm not sure there is a single basketball court in Marion, NC, so I went to a local gym after work and just lifted weights. I started lifting heavy. I gained twenty pounds of muscle (192 lbs total). I was taking protein. I also learned about creatine and thought I would try it. It did make a difference in my workout. I found that I could power through my stick points. Without a doubt, I was "stronger" by taking creatine. One day I was on my third or fourth set with 250 lbs on the bench. I got to a stick point on the 8th rep and I powered through it. Problem was, that last one also powered through my shoulder joint. My shoulder ripped and it ended my heavy lifting career. To this day, that injury haunts me.
As textiles diminished, I found myself working in the automotive industry. In automotive, I found myself traveling frequently. Gradually, my 20 lbs of muscle became 20 lbs of softness. After all the manufacturing operations went to Mexico, I was left in San Antonio, TX without a job. This is when I got back into the gym. I started playing basketball and lifting weights. It took me at least 6 months to get back into top shape. At the age of 38, I learned how to shoot a three point shot. I changed from a driver/ defensive specialists to a shooter. At this time, I played better basketball than any time in my life. At age 38, I was a much better basketball player than I was in high school when I played in the state finals. In San Antonio, I played against some semi-pros. I also had a few run ins with Antonio Daniels of the NBA. He could shoot over me, but he could not drive past me. That is another story.
To get a new start in a construction career, I came back to my home town of Hendersonville, NC. At first, I was able to find some good basketball pick-up games, but I soon became disinterested. So, at age 40, I picked up a tennis racket. Tennis is now my new sport. I can play the sport until I am 70 or 80 of age, play outside, and play in competitive leagues. My mother plays every day at age 71, so I hope to do the same.
In February of 2011, Susan Terrell and I determined that Hendersonville needed a different type of gym. One for people serious about their fitness and health. We cringed seeing people stand around machines and socializing in typical gyms. We feel like there are others in Henderson County with our same desire to keep truly fit. As a result, we started X-fit of Hendersonville.
Being a past working professional, I understand the importance of a quick efficient workout. There are people who want to " Get in, work out, and get out". So our workouts are designed to last between 20 to 40 minutes, yet give you extreme results. 90% of our movements are full-body and engage the core. We shy away from isolated muscle movements; hence, no machines. We also want to service those people in competive sports to give them that broad base and/or the edge to compete on a high level.
Brian Johnson (owner X-fit of Hendersonville, NC)
Saturday, June 4, 2011
X-fit of Hendersonville, NC
We are a cross training/ boot camp gym. We also offer group fitness and Pilate's.
Located: 130A Tracy Grove Rd.. Hendersonville, NC
Come in for a complimentary workout.
Visit our website at http://www.xfitnc.com/
We are also on facebook under X-fit of Hendersonville, NC
Inquire about our military, police, firemen, and student discounts.
Located: 130A Tracy Grove Rd.. Hendersonville, NC
Come in for a complimentary workout.
Visit our website at http://www.xfitnc.com/
We are also on facebook under X-fit of Hendersonville, NC
Inquire about our military, police, firemen, and student discounts.
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