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!

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 ________

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

I came across this kewl virtual age calculator, as you enter in different risk factors - like changing number of alcoholic drinks from 3 to 0 a day etc you can see how your life is changed. It’s dynamic but also calculates your overall virtual age!!!
If you want to know how second hand smoke impacts your life expectancy, then this calculator will tell you. It’s probably one of the best virtual age calculator’s I’ve ever seen.
My virtual age is 27, my real age is 50, the URL is:

http://www.sonnyradio.com/realage3.swf

For anyone’s that’s a PT out there this is an excellent tool to show your clients the impact of their decisions. Let me know what you think. Regards,

!CC L-Kewl

In 2005, Reps. Anthony Weiner, D-N.Y., and Jim McDermott, D-Wash., asked Bush to show a little less pomp and be a little more circumspect at his party. "President Roosevelt held his 1945 inaugural at the White House, making a short speech and serving guests cold chicken salad and plain pound cake," the two lawmakers wrote in a letter. "During World War I, President Wilson did not have any parties at his 1917 inaugural, saying that such festivities would be undignified." The thinking was that, with the nation at war, excessive celebration was inappropriate. Four years later, the nation is still at war. Unemployment has risen sharply. And Obama pressed Congress to release the second half of a $700 billion bailout package in hopes of rescuing a faltering banking industry.

I need to be talk’en to my brother’en and my sisterhood. What up, has this been happen’en to other folk - give me a shout out and tell me what ain’t work’en.

I was like OMG, look at this lady. "I ran all the steps in the Statue of Liberty, then I ran 3 miles"; I did 110 burbee’s today, then I ran three miles"; "I put a new addition on to the house this morning, then I ran 3 miles, it sucked because it was on my treadmill, man was that easy".

If I wasn’t blown away by her blog, her pictures were stunning, I expanded most of them, but then I came across one and I couldn’t really make out what it was. OMG!!!! it’s an 18" box she jumps on. OMG, she’s Superwoman!!!

With that on my mind. this morning when I woke-up I decided to see if I could run 3 miles on my TM, so I ploud through it and did three miles in 31:42 minutes. During blah blah blah diner conversation I was plotting my next move, I was like "remember the day I that I was soooo heavy I could only do 10 minutes on the TM, then I got inspired and did a second 10 minute session"

Well, do you know were I’m going with this??? After diner tonight I ran a second 3 miles, did this at speed 6.5, 3 incline (rather the 6.5 my first time), and did the second three miles with a time of 29.22.

So in one day I ran 6 miles (a first), I ran three miles twice (daah) and I’m really excited about it, I just perservered and got through it. It wasn’t that bad.
I turn 50 in October. I’m thinking 5K on Saturday 10/25/08??? Age 50, 5K seems to be a good enough goal???
Anyone know of any 5K’s in Northern Virginia, I’m looking for one. I know I need a winter of hard-gaining, so maybe a 5K is a good short-term goal. I do want to run a triathlon, so I have to start someplace.

Many thanks to CrlGrl, a random person. I just happened to fall on her site and again I find the people on bb.com to just be extremely inspirational. Again, another person on bb.com that just made me stop in my tracks and think and wonder, what if. May be there’s another person on bb.com that can only do the TM for 10 minutes, look what can happen.
She really motivated me to achieve a first, as bad as a 10 minute mile may be, it’s mine, it’s my first, it’s a personal best and I’ll take it !!!

For years I wanted to loose weight but I just didn’t have the time. As I
drove my boys to school, every morning for 10 years, I said to myself
"The first year I don’t need to drive them to school I’m going to start to
work-out". I’m going to take my commute time and put it to work-out’s.

Well wouldn’t you know it that in the August before my first "commute
free" September I met my Personal Trainer at the local pool and I was off
and running.

I was 259 lbs, 6′1", three years earlier my top weight was 277 lbs. It
had taken me three years to lose the first 18 lbs. Working with my Personal Trainer it took me 10 months to lose an additional 58 lbs to finally reach 201 lbs !!

I used a multi-faceted approach to weight loss which centered on
"making a lot of small changes". The first thing I did was visualized myself on a treadmill. I had not even started  my program, but at 6 am when I was tossing and turning in bed I could hear: boom, boom;  boom, boom; boom, boom - it was my feet hitting the treadmill.

When I started to do the treadmill I could only do 10 minutes, I was
dead. I said Carl it’s OK,  start with that. Next day, I did my first 10 minutes, three-four hours later I’d do another 10 minutes - then  all of a sudden I have 20 minutes done !!!! To this day when I do
cardio - it’s not cardio  for 30 minutes, it’s three 10 minute segments.

I walk steps. I run steps. I jump rope. Sunday’s a rest day, so at 11
pm Saturday night,  I’m getting my ab workout in. I was an animal. I started walking steps in my office building  during the winters to get some cardio in - every couple of hours, up and down the steps  for 6 to 8 flights, just to get my heart rate up. I lift three days a week, getting my  entire body done. I lift 100% at home, I turned my basement into a gym.

I eat clean, I stopped drinking alcohol, I drink whey protein shakes
daily and drink casein before I go to bed.

No matter what I went to see a Doctor about, it always came down to my
weight: "If you could just lost some weight". The first time I had my
cholesterol checked they called me and asked me to come in again, my numbers were literally "off the charts". They couldn’t calculate my cholesterol and it still took me 3-4 years to start a work-out program, what was I waiting for?

Since loosing the weight I’m off five cholesterol medicines, my seasonal allergies are gone, my hand print at my Bank (Safety Deposit Box) decreased, my neck size decreased by two inches. I have glaucoma, I used to take two drops, one at night and one in the morning - now I only need one at night. My total spend with my Personal
Trainer was a bit over $2,000 - my total savings on medicines is $1,600 per year, that’s a savings of $16,000. in ten years !!!!

I don’t have to hide behind a mustache, I wear my hair short now - I
don’t have to hide behind anything. My waist decreased from 48" to 36". I still wear my 48" belt as a "badge of honor", it goes almost all the way around, but I like wearing it, maybe mentally I’m still a heavy person.

My advise would be to start with small steps - eliminate soda, order
vegetables rather then fries, always take the steps, park your car obnoxiously far away and walk. Read. I read a minimum of one magazine per week and I usually read them in one sitting.

Lift weights, eat clean, and get your cardio in - it will happen, it
did for me.

For years I had told myself that the first September that I don’t need to drive my kids to school - I’m going to use that commute time towards working-out. I hired a PT and in 10 months lost 60 pounds.

I had no idea about supplements, I had never seen a Bodybuilding contest, I had never met anyone that had ever participated in a contest. I worked-out like a mad-man - lifting, jump-roping, running steps, burpee’s whatever it took.