Sometime this coming week, all sophomores must complete one of the following workouts—your choice. I would recommend the more advanced athletes go for the second option:
Option One: Helen
3 RFT:
400m run
21 kettlebell swings, 1.5/1 pood
12 pull-ups
Option Two: Cindy
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Either post here or e-mail Mr.H. with which workout you did and your time.
Sometime this coming week, all sophomores in P.E. must complete:
Men: 6K row for time
Women: 5K row for time
Please post or e-mail Mr.H your time.
In teams of four or five, divided approximately evenly between men and women:
Five stations, 2:30 at each station with 30 seconds rest between each, of:
Row (calories) + push-ups (two people rowing at a time, everyone else doing push-ups)
Pull-ups (band-assisted if necessary; no jumping pull-ups)
Medicine ball cleans (sophs: 30,25/15; frosh: 15/8)
Double-unders
Power cleans (sophs: 115/75; frosh: 95/65) – one men’s bar, one women’s bar
Total score = total number of reps completed; row = number of calories
In sophomore class, we multiplied the score for the teams of four by 5, and the teams of five by 4—except for the row, which score we multiplied by 4 for every team.
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Record total distance to comments
Tabata Interval of Power Cleans and Thrusters (95/65)
Cool stuff from the January issue of Archives of Pediatrics and Academic Medicine: It looks like exercise makes kids—and the rest of us too—smarter.
Obviously physical activity improves heart health. But apparently it also enhances brain health.
This peer-reviewed medical journal says, “There is also a growing body of literature suggesting that physical activity has beneficial effects on several mental health outcomes, including health-related quality of life and better mood states.
“In addition … there is a strong belief that regular participation in physical activity is linked to enhancement of brain function and cognition, thereby positively influencing academic performance.”
Why? Doctors have a few ideas, including the fact that more blood and oxygen flow to the brain, and that the body releases more endorphins that reduce stress and improve mood.
The report reviewed 14 studies on the subject and found that the more physically active children are, the better they perform academically. At a test program two years ago at Naperville Central High School in Illinois, students participated in a dynamic morning exercise program. Participants’ reading scores nearly doubled. Their math scores improved 20-fold.
Other findings in the report, as compiled by fitness.mercola.com, include:
The authors of the study say more research needs to be conducted to be conclusive. However, unsurprisingly, they conclude that we need to yank our kids away from the TV and video games and get them active. They recommend at least 30 minutes of exercise a day—and closer to 60 minutes for overweight and obese children.
