Decathlon update # 3

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This week is the final week of the 2010 Empower Personal Training Decathlon. Check that, we are actually down to the final days of the challenge…just two more days of competition to go! The event this year has been entertaining and competitive to say the least. Being challenged to reach personal records in each event has brought out the best in everyone, and this has been reflected in some of the off the charts numbers that have been posted . Clients are coming in regularly to try to better their scores in hopes of reaching the top 3. Our faceoff event has been moved to Saturday, November 13th, @ 1pm. If you are not one of the top 3 male and female contestents participating, why not come on out and watch them perform some pretty awesome feats? Once again, congratulations to everyone who has made this year’s Decathlon such a big success.

Week 4 leaders

Dynamax Ball Slam Relay: Women (Grace Couchman ñ48.00 seconds) : Men (Jimbo Huckabeeñ39.94 seconds)

Medicine Ball Shuttle Chase: Women (Mary Sampsonñ 34.22 seconds) : Men (Jimbo Huckabeeñ 30.78 seconds)

Prone Plank: Women (Mary Sampsonñ 5:32:00) : Men (George Livanos ñ 5:05)

Slosh Pipe Hold: Women (Catherine Constantinouñ 8:31:79) : Men (George Livanos ñ 6:30)

Farmerís Walk: Women (Grace Couchman ñ 12 laps) : Men (Ward Flintomñ 13 laps)

Sled Drive : Women (Grace Couchman ñ 7:31 seconds) : Men (John Burkert ñ 10:72 seconds)

Push-Ups: (90 seconds) : Women (Jami Norris ñ 78) : Men (John Burkertñ 76)

Supine Row: (90 seconds): Women ( Jami Norris ñ 85) : Men (Ward Flintom ñ 58)

1000 meter row: Women (Mary Sampson ñ 3:50:00) : Men (Gene Oddone ñ 3:26:00)

2 mile bike: Women (Mary Sampson ñ 5:45): Men (Gene Oddone ñ 4:40)

Clip of Aaron doing the medicine ball shuttle chase

Jamie Ives MA, CSCS, Master Trainer

Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.

Decathlon Updates

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It’s hard to believe, but we are already well into the 2nd week of our Decathlon Challenge. So far it has been a great event, and we have seen a number of amazing athletic feats. Competitors are tackling everything from the Dynamax ball slam relay to the 1000 meter row and everything in between. I think it would be an understatement to say that this year’s challenge has become quite the competition as well, as clients are coming in every day to check who’s in the lead in the various events. The month of October serves as a qualifying month, and the top 3 male and female participants will compete in a final showdown on Saturday, November 6th. It should be a wild and fun ride. Here are a few updates so far on the top performers in each event. I’ve also included a brief video of one of our brave decathletes, Ward Flintom, as he tackles a few of this year’s events. Currently, he leads all decathletes in the slam relay and supine row. Great work!

Current Leaders

Dynamax Ball Slam Relay: Women (Grace Couchman – 51 seconds) : Men (Ward Flintom – 46.5 seconds)

Medicine Ball Shuttle Chase: Women (Grace Couchman – 36 seconds) : Men (John Burkert – 36.66 seconds)

Prone Plank: Women (Anne Skye – 5:10:26) : Men (George Livanos – 5:05)

Slosh Pipe Hold: Women (Mary Sampson – 8:02:08) : Men (George Livanos – 6:01)

Farmer’s Walk: Women (Grace Couchman – 12 laps) : Men (John Burkert – 11 laps)

Sled Drive : Women (Grace Couchman – 7:31 seconds) : Men (John Burkert – 10:72 seconds)

Push-Ups: (90 seconds) : Women (Jami Norris – 78) : Men (John Burkert – 70)

Supine Row: (90 seconds): Women ( Jami Norris – 79) : Men (Ward Flintom – 58)

1000 meter row: Women (Mary Sampson – 3:50:00) : Men (Gene Oddone – 3:26:00)

2 mile bike: Women (Mary Sampson – 5:45): Men (Gene Oddone – 5:09)

Video of Ward (link)

Jamie Ives MA, CSCS, Master Trainer

Jamie has several years of experience in the fitness industry, working with clients of various ages, ability levels, and health conditions. He enjoys using his knowledge as well as his experience in exercise prescription and program design to help each of his clients reach their individual wellness goals and improve their quality of life. For more information about Empower Personal Training, please call (919) 401-8024.

The Next Big Thing

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Empower is kicking off it’s first annual “Peak to Peak Challenge.” Throughout this challenge participants will competewith themselves to reach fitness goals based on adding more cardiovascular activity to their current regimen. The challenge is to reach the top of each of 4 mountain peaks (Mount Mitchell, Mt. Hood, Mt. Rainier, and Mount Everest). Each peak will require participants to earn a specific number of points (see the studio board for the point system).

Final Standings

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The Decathlon Challenge has come to an end. I want to congratulate all the competitors for their hard work. You all really have made it fun this year! I think some of you even might have surprised yourself with what you can do when competition is involved. I hope most, if not all of you can compete in our next event – the Peak to Peak Challenge (starting this month).

Here are the 2009 Decathlon final standings:

Best Overall: Male/ Female
1st Place- Sean Fenton/ Mary Sampson
2nd Place- Ward Flintom/Grace Couchman
3rd Place-Gene Oddone/ Carolyn Warner

Age Group Divisional Champions:
Age Group Male/ Female
20-29- David Bernay/ Carolyn Warner
30-39- Matthew Wolf/ BJ Mabry
40-49-Sean Fenton /Mary Sampson
50-59-Peter Wears/ Grace Couchman
60-69- Bob Vavrina/ N/A

*See you all again next year!

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.

My Decathlon Challenge Experience

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As an Empower trainer, I’m required to take a crack at our annual Decathlon challenge. So far, I’ve completed nine of the ten events (all but the rower). These are my current results:
- MB Shuttle Chase (:31.10 seconds) / MB Slam Relay (:45.07 seconds) / Slosh Pipe (2:36) / Wall Sit (4:01) / Farmer’s Walk (45#db’s -9laps) / Bag Pull (130#-:10.18 seconds) / Burpees (55reps) / Pushups (132 reps) / 1 mile run (8:01 yuck!) / Row (yet to be determined).

I don’t foresee myself trying to better any of these scores, as I don’t want any of this to interfere with my current training regimen. Here’s a little sample of my kind of challenge…….

*After this video was taken I’ve since broken all my records again (except the bench press) i.e.- Squat (435# for 5 reps), Deadlift (455# for 7reps)

If you think you’ve got what it takes to win at the Decathlon Challenge there’s still time to enroll. Our clients are enjoying the challenges of setting personal records, striving to make the leader board and beating out the competition. Don’t miss this opportunity to unleash your inner athlete. Click here to register for the Decathlon Challenge.

Matthew Alegre, CSCS Master Trainer
With over 10 years of experience in the health and fitness industry, Matthew has trained clients from a variety of fitness backgrounds. His expertise extends from those with special needs and disabilities to Olympic level athletes. For more information about Empower Personal Training please call (919) 401-8024.