G.R.A.S.P. Missionary Project 5K Race
G.R.A.S.P. Missionary Project 5K Race
Greenville After School Program / Pro-Life Missionary Project
Benefit Run / Walk
When: May 1st, 2011 @ 3:00 PM
Where: Riverside Park in Greenville, PA
Deadline: April 15th, 2011
Race Day Check-in Begins @ 2:00 PM
Pre-Registration + T-Shirt: $15 Race Day Registration + No T-Shirt: $15
Top 3 Males/Females in Each Age Division Receive Medals Overall Male and Female winner & runner-up receive trophies. All entrees eligible for a $50 Dinner gift card drawing.
Age Division
0-12 13-19 20-29 30-39 40-49 50-59 60+
Mail To: Checks Payable To:
G.R.A.S.P. 5K 60 Shenango St Greenville PA, 16125 G.R.A.S.P.
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Name:__________________________________Race Day Age:___________Sex:__________ Address:__________________________________________ City:_________________
State:_____Phone:_____________________ T-Shirt Size (Circle): S M L XL
Application Must Be Signed
I agree by signing that I am in good health and I do hereby for myself, my heirs, executors, administrators and assignees, release and forever discharge the sponsors and all those involved and manning this event, from all claims of any kind arising as a result of my participation in this event.
Signature:__________________________________________________ Date:______________
If Under 18 Parent/Guardian:_____________________________________________ Date:______________
NEED TRAINING? PUMP AND RUN BENCHPRESS WORKOUT.
Phase 1
Build a foundation for a bigger bench by stabilizing your shoulders. Perform the workouts at right twice a week, with 2 days between. After your bench-press workout, do yielding isometric pushup holds: From the standard pushup position, bend your elbows until your chest is just off the floor, keeping your body straight. Hold for 20 seconds, rest for 60 seconds, return to the pushup position, and lower yourself halfway down. Hold for 20 seconds, rest, then hold the top position of a pushup — but with your elbows slightly bent — for another 20 seconds.
Week 1
Workout 1 Workout 2
Do three sets of eight reps of the dumbbell bench press with an overhand grip (palms forward) and moderate weight. Finish with isometric pushups. Do three sets of 12 reps of the dumbbell bench press with a neutral grip (palms facing each other). Then do isometric pushup holds.
Week 2
Workout 1 Workout 2
Do four sets of seven reps of the dumbbell bench press with an overhand grip and heavy weight. Hold the isometric pushups for 30 seconds this time. Do three sets of 15 reps of the dumbbell bench press with a neutral grip. Use the same weight as in week 1. Finish with 30-second isometric pushup holds.
Week 3
Workout 1 Workout 2
Perform five sets of six reps of the dumb– bell bench press with an overhand grip and more weight than in week 2. Do 40-second isometric pushup holds. Do two sets of 20 reps of the dumbbell bench press with a neutral grip, with the same weight as in week 1. Finish with 40-second isometric pushup holds.
Phase 2
Here, you’ll boost your max reps. In workout 1, simply perform the barbell bench press using the heaviest weight you can handle with perfect form, and rest for 31/2 minutes between sets. In workout 2, load a bar with a weight that allows you to do about 20 reps of the bench press. Perform a set to exhaustion, rest for 7 minutes, then drop 20 pounds and try to complete the same number of reps.
Week 4
Workout 1 Workout 2
Do four sets of six reps of the barbell bench press. This time, perform isometric pushups first, holding each step for 30 seconds. Then do the bench-press routine as described at left. Repeat your isometric pushup holds.
Week 5
Workout 1 Workout 2
Do five sets of five reps of the barbell bench press. Perform the isometric pushup holds, holding each position for 40 seconds. Add 5 pounds to last week’s bench weight and aim for the same number of reps. Repeat the holds.
Week 6
Workout 1 Workout 2
Do three sets of four reps of the bar- bell bench press. Hold each isometric pushup position for 20 seconds. Add another 5 pounds to the bench weight; aim for the same number of reps. Repeat the isometric holds.
Phase 3
The average guy lasts about 40 seconds doing consecutive reps of the bench press, says trainer Luke Richesson. The two advanced lifting techniques described in the box below — cluster sets and strip sets — will help you prolong your endurance.
Week 7
Workout 1 Workout 2
Perform a cluster set as described below. Rest for 7 minutes, then repeat. Perform a strip set as described below.
Week 8
Workout 1 Workout 2
Use the same approach for your cluster set as described below, but do three reps, then three to six singles. Rest and repeat. Perform a strip set but add 5 pounds to the bar.
Week 9
Workout 1 Workout 2
Do two reps and two to four singles, using the same approach. Do just one cluster set.
Perform a strip set but add another 5 pounds.
Williams’s Secret Workout Sets
Cluster sets improve your overall strength by blasting your muscles with high-weight, low-rep loads. Load a barbell with a weight that will allow you to do only four reps without abandoning proper form. Do four reps, rest for 15 seconds, then do one rep before racking the bar. Continue the rest/single- rep cycle for a total of four to eight reps. (If you can do more than eight, the weight is too light.)
Strip sets boost your rep count. Add 5 pounds to the weight you used in workout 2 of week 6 and do as many reps as you can using your easiest grip–wide, medium, or narrow. Rest 15 seconds as helpers “strip away” weight; if you’re lifting 185 pounds or more, drop 40; below 185, drop 20. Do this set with your weakest grip, and strip away another 20 or 40 for a third set, same grip. Stop when your form falters.
Pump and Run – Rock Solid Challenge – Slippery Rock University
Register Online Here
Downloadable Registration Form Here
Rock Solid Challenge – Martial Arts – Fitness – Talent – Expo / February 19, 2011 – Register Today! Click here for the official Website.
Specific Rock Solid Challenge Information for the Pump & Run
For more information contact the Director of Fitness – Coach James Boyd
FLYING HORNETS FACE THE ELEMENTS AND “RAIN” SUPREME
Wet Thanksgiving Day conditions couldn’t keep the runners down. The Hornets ran away with three medals at this years Gobble Wobble 5k at the beautiful Buhl Park. We had a few less runners to contend with this year. The rain kept many home but some 850+ still were at the starting line. Great job by all of The Flying Hornets!!! It was a great group of kids I got to work with. Pics of the race are up on www.thegobblewobble.com and results are posted by www.smileymiles.com
Rock Solid Challenge Pump and Run 5k coming to Slippery Rock, PA
The date is set Feb. 19th 2011. If you missed out on the Arnold PnR and are still hungry for a challenge. This is the first running of this event. For more info you can contact me at the e-mail address on our contacts page. Sign-up NOW!!!
It is that time again.
The Flying Hornets running club is back in action as we prepare for the Thanksgiving Day Gobble Wobble 5k. This year because of some of the changes at our school our group is a bit younger this time. So far so good. The kids seem enthusiastic and ready to rock.
Hermitage’s Team Bliss Relay Team takes 11th place out of 665 teams at this years Pittsburgh Marathon Relay Challenge.
Locals Jim and Elise Boyd, Bill and Heather Stevenson and Matt Liburdi made up the 5 person team of Team Bliss. The team was part of Operation Troop Appreciation, a fund raising group for troops in Iraq. The teams were organized by Shea and Joe Bender. Several teams from the area competed this past Sunday May 2, 2010 Pittsburgh Marathon.
Winter has many great fitness opportunties to take advantage!
Skiing , downhill and cross country are probably the first things to come to mind when talking about winter fitness but there are a few more great ways to shape up in cold conditions. Sled riding is probably one of the best interval workouts you can do. It is like doing hill repeates that help strengthen leg muscles and boost cardiovascular health. Skating is another great exercise for heart health, balance and coordination. Snoe shoeing is another. It may not be as much fun but even cleaning the walk is one heck of a workout. Even taking a stroll in the white stuff is a nice workout and soft on the joints….just becarefull of the ice!
A Few Locals Heading to the Arnold 2010!
Pump and Run 5k training has been going strong since January. We are now in the home stretch. With a week to go and sites set high it should prove to be a great weekend in Columbus,OH. Hope to see you there!
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