Category Archives for Wellness

Grading each other’s character in a team setting

Quote from the article: "There’s no in between."

So, players get "0s" or "1s". Really?

Even in the US political elections, it is stupid to have the votes that we present citizens / voters. Winner take all. Rather, how about percentage voting?

Could be 0 to 1 in .1 steps.

Wondering what are the 20 (?) traits in the survey?

The 20 character traits the program values:

  1. work ethic, 
  2. confidence,
  3. respect,
  4. trust,
  5. commitment,
  6. desire to win, and
  7. desire to improve.
What would you measure and ask about?

Leave your reply in the comments below.

Pool side ab routine with wheels and home-made TRX bands

Amp up the core work with these two pieces of equipment. They are gems.

Ab wheels.

Alternate. Do a set with the ab wheels. Then move to the TRX-like ropes and do a set there. Then go back for the next round.

Hanging the bands, or loops, or TRX-like rope from the 3-meter diving board provides room for one athlete.

Simple nylon rope and rubber cut from an old tire inter-tube and tied down with a knot and extra duct tape for added softness and security.

Instructions and routine for the TRX-like ropes:

Insert feet and assume a push-up position with hands on floor, but legs able to sway.

We do five types of exercises:

  1. CRUNCHES (knees to elbows);
  2. PIKES (bottom up with legs straight; 
  3. TWISTS (with two knees going up side to one elbow):
  4. MOUNTAIN Climbers (running one leg at a time); and finally,
  5. WILDCARD (athlete gets to pick a new motion or repeat a prior one). Nice wildcard is one hand touches other shoulder. 
Repetitions
  • Week 1 = 10 reps. 
  • Week 2 = 15 reps.
  • Moving to 25 without stopping.

Exercise

Style / Method / Motion

Reps with week 1

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

CRUNCHES (knees to elbows)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

PIKES (bottom up with legs straight)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

TWISTS (with two knees going up side to one elbow)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

MOUNTAIN Climbers (running one leg at a time)

10 reps

Ab wheels

Straight, out and back. 

10 reps

TRX-like Rope

WILDCARD (athlete gets to pick a new motion or repeat a prior one). Example wildcard is one hand taps opposite shoulder.

10 reps

Be There! We made our chant for the United Way campaign.

Competition! Be There challenges all schools to come up with a catchy and unique chant related to school attendance, and the importance of coming to school every day.


There was a little froggy
Sitting on a log
Cheering for a snow day
She had no sense at all.

We are the Ellis Swim Team
We love to go to school
When we do we get to swim
and learn about.....
Math, Science, French, Art, Spanish, English, History.
Woo!
Cheer(s), We love school!


The video of the chant is below. Only 20-seconds. 

>