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

Workout
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

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!!!!

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:
http://youtube.com/watch?v=FtSHKSvkgoU
http://youtube.com/watch?v=kdRhVg5Hsgs
http://youtube.com/watch?v=ESKnWUJ_54s
http://youtube.com/watch?v=A7md20lYJQ8

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

Workout
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...

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

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:

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.
----Aristotle