Off Topic » the Rochester Knighthawks rallied past the Toronto

TORONTO -- Cody Jamieson had four goals and seven assists as the Rochester Knighthawks rallied past the Toronto Rock for a 17-12 victory on Saturday in National Lacrosse League action. Cory Vitarelli had a hat trick for Rochester (8-3), while Stephen Keogh, Johnny Powless, Joel McCready and Joe Walters had two goals apiece. Brad Self and Dan Dawson both scored, with Dawson adding seven assists. Garrett Billings, Colin Doyle and Rob Hellyer scored three times each for Toronto (4-7), which built a 9-5 half-time lead before squandering it in the third and fourth quarters. Josh Sanderson and Stephan Leblanc both had a goal and four assists for the Rock, while Rob Marshall had a goal as well. Matt Vinc started in net for the Knighthawks, allowing eight goals on 14 shots in 19:35 of work. He was replaced by Angus Goodleaf, who earned the win in net with 27 saves on 31 shots. Nick Rose sustained the loss for Toronto, stopping 33 of 48 shots in 47:04 of play. Steve Fryer allowed two goals on eight shots. The Rock did not wear their usual white, blue and red jerseys, instead donning green jerseys to celebrate St. Patricks Day. Alonzo Mourning Jersey . There were no real chances until Augsburg broke the deadlock through Raul Bobadilla in the 33rd minute. Frankfurt failed to clear a cross and Bobadilla slotted home from close range at the far post. Goran Dragic Jersey . The photograph shows Parker and a French comedian making a gesture known in France as a "quenelle," which critics describe as inverted Nazi salute. Parker said in a statement released through the Spurs that the photograph was taken three years ago. Parker, who was born in Belgium but raised in France, said he didnt know at the time that "it could be in any way offensive or harmful. http://www.basketballheatshop.info/Cheap-Hassan-Whiteside-Heat-Jersey/ .ca. In Sundays Blackhawks-Penguins game, Pittsburgh defenceman Brooks Orpik laid a huge hit on Chicagos Jonathan Toews. Now in my view, Orpik can be clearly seen leaving his feet while delivering a moderately high hit. Justise Winslow Jersey . -- Miami Dolphins defensive co-ordinator Kevin Coyle defended the management style of coach Joe Philbin in the wake of the teams bullying scandal. Chris Bosh Jersey . - The Carolina Panthers believe Steve Smith lost "top-end" speed, a big reason the franchise parted ways with its all-time leading receiver.There is one common thread amongst all MMA fights. If one fighter gases, he usually gets beat up pretty bad from that point on. My experience says there is no feeling worse than being man handled by a professional MMA fighter. As a strength coach, I like to actively train with the fighters I work with. Well I used to. As long as I live, I will never forget the feeling of working out and wrestling for the first time with Lew Polley, Jesse Taylor, Thierry Sokoudjou, Dan Henderson, and Tarec Saffiedine. My first time working at Quest as a strength coach had me learning a lot about wrestling. I took part in an "easy session" and at the end of the15 minute warm-up, I got teamed up with Hendo. I was tired, he was just starting. At 20 minutes I had been tossed more than 20 times, and had tapped to his clinch. There was more. Next stop was Sokoudjou. At 21 minutes into practice, my "friend" tossed me about three feet with the fastest hip toss Id ever seen. I laid on the mat in a pool of sweat, needed a minute to love life again. While I took some deep breaths Sokoudjou skipped. We got a new partner ever five minutes. I was everyones "break". It went on like this for 39 more minutes, one beating to another. Single leg takedown drills, wrestling for top position. I never once threatened anyone for position. I did however, threaten to throw up on Jesse. I think back to that practice every time I train in the gym. I realize that no matter how physically fit I get, its a whole different world to be on a mat and working with pros. The sport of MMA is unbelievably physically demanding. To this day, four years later, I have not been able to mirror the intensity. There is one solid trick to try to get as close as possible. Disrupt your breathing. If you have never played sports with a mouth guard then you have missed out on something special. However, the athletes I work with in MMA are using a brand new guard by SISU and its a game changger.dddddddddddd The athletes can actually breath, talk, and drink while its in. Putting in a mouth guard while you run is the most basic way to change your breathing, and raise the intensity. If you jump to YouTube, you can see some of my videos where I train with the "Training Mask". The goal is not to create high altitude training, the goal is to make it tough to get a full deep breath. That forces your intercostal muscles, and diaphragm to work harder. Its the same situation as having a 200 + lbs MMA superstar on your chest, or with their arms digging into your ribs. When that happens, you cant get a full breath. When you do your sprint training, try putting in a mouth guard or incorporating a training mask device. That was the focus for me this week. Tuesday and Thursday I did my cardio sessions with a SISU mouth guard, and they went like this. 10 minutes to warm up on the treadmill, adjust to the mouth guard. - 8 x 20 second on 10 second rest sprints on the treadmill. 10 on incline, and fast as safely possible- 8 x 30 second on 30 seconds of rest bike sprints- Then back to the treadmill- 4 x 30 second of back peddling 15 seconds of rest. Incline at 6 and as fast as safely possible- Then a 5 minutes jog without a mouth guard, and then 5 minutes to cool down Takes roughly 30 minutes to get it all done. It feels terrible while its going on, but the recover and energy burst from finishing will be a huge boost to your entire day. I said it before in this article, you cant boo any athlete until you try the basics of the training. Most pros can do this type of cardio with their eyes closed. They gas out because there is nothing that can prepare them for the entire event, and the intensity of being in a real life fight. Try this in your training, and get just a small taste of what its like to be as fit as a fighter. Add a mouth guard, or a training mask. Next week, Im breaking out the weight vest. Its time to get to the next level. 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