clcassani’s BodyBlog

This is a nomination form a Head Coach wrote about me:

Anyone who knows Coach Carl knows his boundless enthusiasm for the game   –

     “ All Lacrosse, All the Time ” !

Carl has coached at all levels of lacrosse as a head coach & assistant coach with Great Falls Lacrosse Association and is a US Lacrosse Level 1 Certified Boys Coach. He also helped with organizing a high school boys summer and winter lacrosse team when a new high school was opened in the county. While coaching boys lacrosse for Great Falls Lacrosse Association for the last 7 years Carl has also been a goalie only coach, a defensive specialist coach & has helped to organize goalie clinic’s by bringing in guest presenters. Coach Carl is currently transitioning to GFLA girls lacrosse as a coach & as the parent of his 8 year old daughter who will be playing girls lacrosse.

Carl is as much a teacher as coach – teaching at all the levels that make a sport work – coaches, parents, and players.  Carl is constantly helping others to learn lacrosse by lending newer coaches his coaching books, by giving out US Lacrosse training tapes to players, he makes sure that first time parents receive a copy of the US Lacrosse Parents Guide so they understand the game & the rules. He coaches newer coaches by running through how practices work, what drills to use, & how to make practices fun for the kids. He treats even the youngest players with great respect and high expectations & he encourages and enables parent volunteers to step up and be coaches. As a coach he stresses good sportsmanship & makes sure the players, assistant coaches, and parents all respect the rules of the game and the referees. Coach Carl comes to each practice prepared with a variety of drills & game strategies for the team & communicates quite a bit with the parents to keep them informed of team matters, lacrosse opportunities, schedules & the weather. Carl has also volunteered for all various needs of GFLA including organizing delivery of nets & as an active field commissioner.

I have seen how he takes a special interest in a kid to develop him by taking him aside with a personal suggestion or direction for that kid to better himself & have witnessed many times his true passion for bringing lacrosse to youth through teaching & coaching. That in and of itself takes a special person with great character.

Carl has a very special dedication to Lacrosse and to bringing lacrosse to our youths having been a coach with Great Falls Lacrosse Association since 2002. Both of Carl’s sons, Brian and Kevin, were players for GFLA, which is when and how Carl came to be a lacrosse coach for GFLA. But what makes Carl truly unique and outstanding is the fact that he has continued coaching for 4 more years without a son in the program after his sons left to move on to high school lacrosse. That is a true dedication to youth lacrosse for which he should be recognized, which is why, in addition to all the above, I am nominating Coach Carl as a candidate for the Champion of Character Award!

I try to put a lot of information on my site so I can refer people to it when we talk about different exercises or topics, plus it’s a great way for me to store info and drills I like and need.

Here’s a good example, I’ve been looking for this formula for years, thank you to brandyTKO for sharing!!
If you want to get to a certain bf percentage how do you figure-out how much weight you need to lose. I did some calculations on myself - if I want to be 10% bf my weight needs to be at 180 lbs, that means I need to lose 26 lbs - I don’t know if that is going to happen.

Another good thing with this formula is that I calculated it with my current weight and found that the handheld bf machine is correct. Based on this formula if my bf is 20% my weight should be 202.5 lbs, I’m 206 so it seems to line up pretty accurately.

Try it out and let me know.

Regards,                  
                                                                          !CC L-Kewl
So a bit of explanation first on this calculation:

You need to know your lean body mass weight. Simply multiply your weight by your BF% to determine how many pounds / kilos of fat you have. Then subtract your pounds of fat from your total body weight to determine your pounds of muscle or lean body mass. For example if you weigh 130 pounds and your BF% is 30%, your results would look like this:

A. Total weight = 130 lbs
B. Body fat% = 30
C. (AxB)/100 - 39 pounds of fat
D. Pounds of lean body mass = A-C = 91 lbs.

Say you want your BF % to be 22% (see E in calc. below). To calculate what you should weigh at 22% BF, get your Lean Boady Mass % Goal (100-22=78) (see F in calc. below). Then divide your current pounds of lean body mass by 78 and multiply by 100 (D/78×100) (see G in calc. below). In the above example, 91 pounds of muscle divided by 78×100 = 117 pounds in other words you need to lose 13 pounds of fat (130 lbs - 117 pounds) (see H in calc. below) to retain your muscle and acheive 22% BF.

The formula to reach your goal weight is:

Goal Weight = Weight of Lean Body Mass / (100 - desired BF%) x 100.

Here is the table used in my materials which makes calculation easier, just fill in the blanks and use your calculator or your extremely sharp brain….I need to use a calculator, ha, ha.

A. Weight (lbs or kgs)   ______
B. % Fat ______
C. Fat (lbs or kgs) = (AxB) / 100 _______
D. Lean Body Mass (lbs or kgs) = A-C _________
E. Body Fat % Goal ______
F. Lean Body Mass % Goal = 100-E ________
G. Weight Goal = (D/F) x 100 _______
H. Weight Loss Goal of Fat = A-G ________

Woke up at 6:20 am all excited about my first time completing a Turbulance Training WO. For the next four weeks I’ll be completing a very specific wo followed by interval training. I’m doing the one entitled "Buff Dudes and Hot Chicks", we have a BS group going, Lora Colson and I are doing this together - she’s my cheerleader and task master lol !!!

Here’s the WO, I did WO B (Monday is A, Wed is B and Fri is C, Tues and Thur are light cardio days or light lifting - only a 1/2 hr).

A warm-up first, they give you what drills to complete, it’s the same warm-up every WO day.

Superset 1 - 8 pull-up’s superseted with 8 DB chest press, you can substitute DB pullovers so I did one set with a 30 lb, second two with 40 lbs. Rest 30 sec after DB pullovers, 1 min after DB chest press. Complete each superset three times.
Superset 2 is 10 DB Chest supported row on incline bench, 30 lbs, no rest supersetted with 12 DB incline press, 40 lbs, rest 1 min.
Superset 3 is optional, I completed it, DB 1-Arm shoulder press, 10 reps, no rest, I used a 25 lb first set then went to 30 lbs (just getting over bi injury) supersetted with 12 DB Shrugs, used a 30 lb, rest 1 min.

Superset 4 is optional, I did it, DB Curl with palms-up, no rest, 10 reps, used a 25 lb; supersetted with Decline close grip push-ups, do max reps - first set I did ONE!!!! I think my elbows where two close, second set did 4-7.

After that it’s Interval training time, 2 min warm-up on TM, then for B it’s 60 seconds high, I did a speed of 9, then down one min at 4.3 speed, complete three "up’s" or three one min intervals at the fast pace, then two min cool-down at 4.4 to 4.0.

After the interval then there is Static stretching that he recommends.

Overall I feel great, some admin time to review everything, being that it was my first time with this WO and with TT itself. Everything is laided-out for you really nice, it’s one pdf with the WO’s and pic’s of all the exercises.

I took Day 1 pic’s, which I guess are OK, my bf is still high at 20%, I think this 12 weeks will be good for me, I’m going to learn tons of new exercises, even the warm-up and stretching had some new drills for me.

I have to think through what I want to do on my off days, I’ve been doing a lot of DB Swings, I love those things plus some 30 sec interval training stuff, plus I like my Peaker seeker bi WO (vid on mysite), maybe some extra ab work.
Let me know your thoughts especially if you are doing TT now or have completed in the past, it’s a quick way to get a fun WO in, I feel that my metabolism is just cranking today!!!

Regards,
!CC L-Kewl