Tuesday, May 27, 2008

Patosha Training Journal 5

Here is my workout for Tuesday, May 27, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

100 Squats
10 Dips
10 Jumping Pullups
75 Squats
20 Dips
20 Jumping Pullups
50 Squats
30 Dips
30 Jumping Pullups
25 Squats
40 Dips
40 Jumping Pullups

Here is the workout board for the day:

As you can see, I did the Level II workout. However, we deviated from it a little because muscle ups are extremely advanced.. So for every muscle up that was supposed to be performed, I performed 2 dips and jumping pullups.. It took me 42:35 to complete.. And afterwards I had to sit down for another 20 minutes before I had enough energy to leave the facility.. I felt like I had just been through a 2 a day basketball practice...

Monday, May 26, 2008

How Serious Are You about Your Girls Basketball Game?

I read a story about Tyreke Evans preparing to join the University of Memphis basketball program in the fall. This young man has been super-focused on his career since the age of 13.. How focused and committed to your game are you?

Story from the Commercial Appeal: Evans working on edurance

At the insistence of his older brother and legal guardian, incoming University of Memphis freshman Tyreke Evans began working with a personal trainer when he was just 13 years old. Since then, "Team Tyreke," has grown to include a footwork specialist and a chiropractor.

Click here to read entire story.

Thursday, May 22, 2008

Patosha Training Journal 4

Here is my workout for Thursday, May 22, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Dips
5 situps
5 Back Extensions

Prowler Sled Pushes - 4 Rounds
Round 1 - 90lbs
Round 2 - 90lbs
Round 3 - 140lbs
Round 4 - 140lbs

25 Burpees

I have a video for you to watch me going through the rounds of the Prowler Sled Pushes.

Wednesday, May 21, 2008

Girls Basketball Motivation: Why Stop

"Most of the important things in the world have been
accomplished by people who have kept on trying
when there seemed to be no hope at all."
— Dale Carnegie: Was an American writer and lecturer

Tuesday, May 20, 2008

Patosha Training Journal 3

Here is my workout for Tuesday, May 20, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

For Time:
50 Pushups
50 Sumo Deadlifts high Pull (Bar)
30 Jumping Dips
30 Jumping Pullups
25 Pushups

Here is the whiteboard we look at for the day's work out.. Michael, the owner of CrossFit Memphis, is transitioning me from Level I to Level II. You see that we deviate from the Level II workout a little. I will make sure I get a shot of a Level I workout so you can see the difference. Now this is my 4th week training there.. I don't really know if I am Level II ready yet....but I like the challenge...and believe me it is a challenge. I finished this workout in 14:15.. Let me show you how I felt afterwards.

I know I look bad.. My left eye is not a lazy eye, but after a workout like that.. your eye will become a lazy eye also...haha..I wish you could really see all the sweat exploding on my face..Look at the picture again.. If you ever, try the workout I just did.. Send me a picture of how you look afterwards..popo@patoshajeffery.com

Thursday, May 15, 2008

Patosha Training Journal 2

Here is my workout for Thursday, May 15, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

Deadlift Workout
5 reps at 89lbs
3 reps at 109lbs
1 rep at 133lbs
1 rep at 133lbs
1 rep at 133lbs
1 rep at 143lbs
1 rep at 143lbs
1 rep at 143lbs

This was a great workout.. Especially since I haven't done any deadlifts since college.. and that was about 10 years ago... I hope I didn't over do it.. I will know in about 2 days, that's when I normally feel the effects of training.....I'm posting my workouts so you can see that I'm not just directing young ladies on what to do in basketball..I'm out here doing something myself..and to show you that I have mentors and trainers myself in certain areas... Also to show you that I don't just preach and teach INTENSITY..I LIVE IT!!!!

Wednesday, May 14, 2008

Patosha Training Journal 1

I recently started working out at an awesome facility in Memphis called CrossFit Memphis, www.cfmemphis.com. I had been working out on my own, off and on, at the University of Memphis in the fitness center and track but I was not satisfied. I am a very intense person when it comes to weight and strength training and I needed something to complement that.

CrossFit was the answer. This place is not your typical gym and I just love it. It is considered a Garage Gym, one room that looks like a garage or just might be a garage, with equipment like kettlebells, pull up bars, boxing bags, sleds, rowing maching, olympic weight lifting equipment, medicine balls etc.

You tell me if this looks like a garage, check out these videoes:

I will periodically post my workouts and have video for you to see how intense these are. Here is what I worked on on Monday, May 12, 2008.

Warm-up - 3 Rounds
5 Overhead squats
5 Pull-ups
5 Dips
5 situps
5 Back Extensions

1000m Rowing
25 Double unders jump roping
750m Rowing
50 Double unders jump roping
500m Rowing
100 Double unders jump roping

This was a killer workout.. It took me about 40 minutes to complete this and unfortunately I only managed 50 double unders of the last 100 set.. however, I will tackle this workout...Stay Tuned...

Tuesday, May 13, 2008

Girls Basketball Motivation - Your Thoughts

"You are today where your thoughts have brought you;
you will be tomorrow where your thoughts take you."

— James Allen: Was a British philosophical writer

Friday, May 9, 2008

Words from The Girls Basketball Trainer, Patosha Jeffery

It's easy for me as a coach, trainer and mentor to tell players what to do on the court. However, did I actually do what I tell you to? Did I actually play basketball? Could I actually play basketball?

You tell me. Here's the video:

Tuesday, May 6, 2008

Example of Ultimate Sportsmanship

This video is not about basketball, but about Sportsmanship.

Excellence in Girls Basketball

We are what we repeatedly do. Excellence then, is not an act, but a habit.