Why Colorado is great

Normally this time of year I would never get in a trail run/hike session, but we arent in NY anymore!!

Eldorado Canyon 4 miles at 6000ft in about an hour. Coming down the switch backs was borderline out of control ; )

Mile high workout left me six feet under

Took a trip to Ballys in Arvada to scope it out and feel less guilty. Small place but they pack it in, seems like a lot of the places in and around NYC. This one even had a pool though so it most reminded me of the one in Yonkers.

Bench 5x5 135, 155, 165, 165, 165
Overhead row 90 L/R/B
Pull up 2x10
Bent over row 2x12 70lbs
Mile run at Mile high 7:18 and I was dead at about half that.

My intentions were to start getting longer runs in, just go for like 15 min run at 8 min pace but that didnt exactly happen. Ill adjust soon im sure. This has now become altitude training.

Breakfest:

Oatmeal with raisins, fruit, muscle milk, cereal/granola
Peanut Butter
Lowfat Yogurt with fruit
Cereal with low fat milk, soy, almond milk


Omelet muffins: 2 eggs per, black beans, broccoli, cheese, salt/pepper..350* for 30 mins?

Back workout:

Overhead row
Lat pull down
Bent over row
seated one arm row
reverse butterfly
back hyper
Dead lift

Forced time off

Due to a 4 day drive cross country and extreme cold my training schedule has been interrupted for a few short commercial breaks. Since ive picked up some achy joint pains and sometimes wake up feeling like I gained 10 years on my life and body over night, ive done an assessment.

My plan is to start eating better, smarter and at the more appropriate times.

Do I want to waste countless hours in the grocery store gazing at labels and nutrition factoids? NO! but ill do it for a week, and get educated. Call it an extra credit assignment where I compare T/F. Ill keep notes and post them up here. Oh, donations welcome though... its a little hard to shop without money and im without income at the moment.

Inspiration came from a number of sources, but the most recent is this article:
http://eating.health.com/2008/08/05/gold-medal-eating-from-olympic-athletes/

No more what I want, when I want!!


Rolled oats
Whole grains
low fat, non fat
low carb
no HFCS
Minimal sugars
Lots of water

Thats my story and im sticking to it

Met up with my new training partner who shares similar training intensity and sees the humor in the muscle bound idiots that life with no range of motion, in jeans, or sandals.

Sprint Cindy thin (5,10,15 pull up, push up, prisoner squat).

Alright I was strong with 3 rounds in the first 3 mins but then hit the wall hard for the last 7 min. Failed on the pushups a number of times and was thoroughly embarassed by a girl! All toll I think we did around 8 rounds

Leg ext 4x10 150
Leg curl 4x10 90, 80, 70 , 80
Abs (ball crunch, v bridge, reach out, hand walking)

Apparently I need to work on my form on everything, so Ill see what I can do about that. Sometimes its a good thing to have the opinion of fresh eyes


look up what WOD Adrian is.

Getting run down

Shes a bitch but I decided to workout with Fran today

3-rds as RX (95#) 21-15-9
(Push press, pull up) 6:32 wow what a horrible time, thats twice what it should take me. The pull ups just werent happening today

Then I attempted to run a mile but only got half 4:04 blah
Hit the abs hard and got a good stretch in.

So thats 2 days in a row that I pretty much sucked. I do have a lot on my mind though, im moving to Denver in 2 days!!


____
Other recommended workout for today:

dead lift, 800m run 3 rounds 20 dead lifts each round.. time to beat: 16:30 (SS)

Endurance can come from more sources other then long tempo runs

Kwando class (which was intended for a warm up but Yvonne once again kicked my ass!! 45mins
Clean 3x3 135, 155, 185 (weak but my arms just were not in it)
Snatch 3x8 145
Squat jump 3x10 135
Box step ups 2x15 L/R
Box jump ups 2x15 20# bells
Stretch

Cute girls at the gym are great motivation!!

For the same reason guys form a band and play on stage, ill tell you that many guys start working out at the gym and getting into running events. I mean who doesnt want to see these tight hard bodies in barely there workout clothes and uniforms? Alright alright, so this is the ideal gym picture im painting...In reality its Jan, which means a lot of round shapes working through their weight issues and resolving to some type of exercise at least 1 day each year. However, there was this one girl, and she was cute... and we had a nice flirty converstation. Who knew you could flirt over working out and talking about crossfit? Well you can.

So in redirecting my hormones (due to her none single status), I rechannelled that energy into a great Tuesday workout!!

Bike (spin) 25mins, uphill out of the saddle and then on the flats
Treadmill mile 7:19
Incline Bench 4x10 60, 65, 65, 65
Pull ups 2x10
Bi 3x6 35, 40, 35
Butterfly 4x10 100, 120, 140, 140
Punching bag 5 mins
Abs on the ball

Switched from Muscle Milk to Monster Milk recently and my body has so far kind of rejected it. Im sure its just an adjustment period to twice the amount of protein then normal. The only other gripe I have about it is due to the Creighton included, im not only retaining a bit of water, I also have way less range of motion when lifting. My muscles swell up and lock, so much so that I feel like if I push it harder they might burst!!

Well im almost dead set on the Boulder 70.3 Ironman in Aug. Other then that I also plan on doing a 5K, sprint tri and full try prior. Along with skiing, snowboarding, rock climbing (with my new roommate who is practically a pro), and white water rafting (my job as a guide if I cant find any others in the next month). So thats where Im at. Today I had minimal soreness and my joint pain had ceased.

I hope to get into the pool sometime soon.

Educate yourself, the fitness industry continues to better itself

Not sore at all from yesterday, and you know how upset I get about that. I wish I could find the formula, do this and you will be sore, do this and you will get the results you seek. For the most part my plan has been foiled but ill get back on some type of track very soon. 2BC


Squat 4x5 185, 225, 255, 275
Decline bench machine 3x8 160, 180, 180
Shoulder pull L/R/B 3x8 110...
Lunge walks overhead weight 4x8 40 bell
Ball abs

When in doubt lets Zumba!!

10 min bike, I really need to up my biking!

Bench 5x6 155, 165 165, 179, 155
Bi 3x5 40 bells
Mil press 4x8 55 bells
Mile run 7:46
Abs (leg throws, around the world, crunches)

Dragging ass today, tomorrow I feel like I should go after it... however for the second time this week my knees are really really sore. I really want to risk any lasting injury. After all there is more to live then being really really ridiculously good looking right?

Cruising right along

Dead lift 4x4 185, 225, 265, 275
Bi 3x10 40 bells
Pull ups 2x7
Run 7:45 mile, brisk up hill walk 2 min, 3 min 800m
cool down
punching bag

wt 167# and i feel great except my back feels a little misalligned. I may have slept wrong last night and dead lifts was probably not a good idea.

Soreness... YES soreness!!

Alright im not going to lie, I spent much of my undergrad career going to classes sore as hell and then going to practice and giving it my all while in extreme pain from it. I can honestly say I was sore for almost all 4 of those years thanks to the UBT&F team and our sometimes 5 hr a day practices.

Last summer/fall when I was training for my most recent Triathlon I found it difficult to get sore. I was doing some pretty intense workouts, as you will read on here, yet feeling like I was getting nothing out of them. I decided to keep at it, and switch it up as much as I could, and eventually my times started to improve without soreness holding me back.

To educate you, soreness is painful because it is the result of mini tares in your muscle tissue that are trying to repair, as well as a build up of lactic acid. Stretching before and after each workout does help. Knowing this you should find a happy medium of over working which leads to injury, and underworking and bitching out and losing a day of training. There is absolutely nothing wrong with working the big muscles one day, and then taking some weight off and working on form, balance and the little muscles.

That being said, I felt better after stretching, so I went after it and will probably pay 2x as much for this decision tomorrow.

5 min bike
stretch
Clean (floor) 4x4 135, 185, 205, 210
Fran (squat thrusters, pull ups 15, 9) 100 lb on the straight bar 3:15
Mile run at incline 5: 8:22

Why work when you can workout?

Experiencing the 3 day soreness from doing squats the other day, I thought I would burn the candle at both ends. Pain lets you know youre alive right?

Kempo kickboxing class 45 mins
Bench 10-8-6-5 155, 165, 175, 135
Overhead row machine 4x10/20 L/R/Both alt 135
chin up 2x12
Leg ext 3x8 55, 65, 65
roman chair leg lift 15lb bell
5 min jog cool down

Mind over matter?

Whats the matter? No whining here!

Im doing pretty well gaining muscle mass back im up to 166, just 4 more # to go. Ive started to make friends with one of the kick boxing class instructors at Ballys and her and I converse just about every time Im at the gym. She had a few suggestions, and Ill have to soon come up with both my training schedule and race schedule.

treadmill 5 min warm up
Squat 5x5 165, 185, 225, 265, 265
Chin up 2x7
Dip 1x 25
crunch 3x20 20lbs
Shoulder pully row, latteral 2x10 65lb
Shoulder row 2x10 15 bells

http://www.coreperformance.com/daily/nutrition/the-costco-diet.html

Happy New Year

New Year, new training techniques and new goals. Thinking about doing a half Ironman late this summer. I figured if I start training now, I wont have a complete blow out and leave oil out on the track.


Treadmill
5 min warm up
4x1min rest 1 min between (10 mph)
2 min rest
4x1 min rest 30 sec between (11 mph)

bi 4x6 45 bells
pull ups 2x7
Overhead squats 3x8 115
Plank diagonal arm lift 2x10 L/R
Punching bag 5 mins
Abs, ball plank leg crunch