176 days till race!
100 day burpee challenge: do 6 burpees sometime today
Other than that, relax! Congratulate yourself on a week well done!
Breakfast: Leftover hash
Lunch: Beef lettuce wraps
Dinner: leftover brisket
Snack: wings
Saturday, December 28, 2013
Fri 1/3
177 days till race!
Prework:
Watch this video http://www.mobilitywod.com/2010/08/episode-03-new-concept-and-homework/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
When jogging take a heart rate monitor. Try to get above 92 (Carlie) or 87 (Julie) beats per minute if you can while you are running but the really import part is to stay below 137 (Carlie) or 131 (Julie) at all times. If your HR goes above that slow down or start walking.
Do your stretch
100 day burpee challenge: do 5 burpees sometime today
Post your results to comments.
Breakfast: Sweet hash
Lunch: Soup/leftovers
Dinner: Brisket
Snack: lime wings
Prework:
Watch this video http://www.mobilitywod.com/2010/08/episode-03-new-concept-and-homework/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
When jogging take a heart rate monitor. Try to get above 92 (Carlie) or 87 (Julie) beats per minute if you can while you are running but the really import part is to stay below 137 (Carlie) or 131 (Julie) at all times. If your HR goes above that slow down or start walking.
Do your stretch
100 day burpee challenge: do 5 burpees sometime today
Post your results to comments.
Breakfast: Sweet hash
Lunch: Soup/leftovers
Dinner: Brisket
Snack: lime wings
Thu 1/2
178 days till race!
Pre work:
Watch the running video http://eplifefit.com/movements-explained/#exercises
Warm-Up:
5 minute walk (outside or treadmill)
Workout: 10 Squats (or chair squats, please watch Squat Deviations and Corrections)
1 minute rest
10 Push-Ups (or knee push-ups/wall push-ups)
1 minute rest
10 Sit-Ups 2 Rounds
Cool Down:
5 minute walk
Basic Stretches
100 day burpee challenge: do 4 burpees sometime today
Post your results to comments.
Pre work:
Watch the running video http://eplifefit.com/movements-explained/#exercises
Warm-Up:
5 minute walk (outside or treadmill)
Workout: 10 Squats (or chair squats, please watch Squat Deviations and Corrections)
1 minute rest
10 Push-Ups (or knee push-ups/wall push-ups)
1 minute rest
10 Sit-Ups 2 Rounds
Cool Down:
5 minute walk
Basic Stretches
100 day burpee challenge: do 4 burpees sometime today
Post your results to comments.
Wed 1/1
Happy new year!
Weigh yourself first thing in the morning before you eat or drink anything but after you pee. Write the number down somewhere. Then give me all the scales in your house.
Meals:
Weigh yourself first thing in the morning before you eat or drink anything but after you pee. Write the number down somewhere. Then give me all the scales in your house.
Meals:
Egg dish
- Dees
Soup and salad
- Chicken soup http://www.primalpalate.com/recipe/grandy-kyps-chicken-soup/
Dinner
- Beef brisket http://www.esquire.com/features/food-drink/cooking-for-men/braised-beef-brisket-0910
- Roasted broccoli http://nomnompaleo.com/post/1626061164/roasted-broccoli-bacon-recipe
Snack
- Chili lime wings http://nomnompaleo.com/post/41698330146/whole30-day-28-chile-lime-chicken-wings
Tue 12/31
180 days till race!
Prework:
Take a tape measure and measure the widest part of your hips and the widest part of your waist. Write them down somewhere. Divide the waist by the hips and put the number in the comments.
Watch this video http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Remember these are recovery runs, not hard runs. Think of them as walking plus. You don't want to kill yourself.
Do your stretch
100 day burpee challenge: do 3 burpees sometime today
Post your results to comments.
Prework:
Take a tape measure and measure the widest part of your hips and the widest part of your waist. Write them down somewhere. Divide the waist by the hips and put the number in the comments.
Watch this video http://www.mobilitywod.com/2010/08/episode-02-dont-go-in-the-pain-cave/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Remember these are recovery runs, not hard runs. Think of them as walking plus. You don't want to kill yourself.
Do your stretch
100 day burpee challenge: do 3 burpees sometime today
Post your results to comments.
Friday, December 27, 2013
Mon 12/30
181 days till race!
Pre work:
Take you "before" picture. Wear whatever you want. Or nothing. You are the only one who is going to see it.
Watch the Squats video
and the Squat Deviations and Corrections Video
and the Push-Ups video
and the Sit-Ups video
test how high to place the bar to do 15 incline pushups in row
Warm-Up:
5 minute walk (outside or treadmill)
Workout: 10 Squats (or chair squats, please watch Squat Deviations and Corrections)
1 minute rest
10 Push-Ups (or knee push-ups/wall push-ups)
1 minute rest
10 Sit-Ups 2 Rounds
If you struggle with your squat form, please check out our Squat Deviations and Corrections Video. And of course, send us a video on our private Critique My Movements forum so we can help you.
Cool Down:
5 minute walk
Basic Stretches
100 day burpee challenge: do 2 burpees sometime today
Post your results to comments.
Pre work:
Take you "before" picture. Wear whatever you want. Or nothing. You are the only one who is going to see it.
Watch the Squats video
and the Squat Deviations and Corrections Video
and the Push-Ups video
and the Sit-Ups video
test how high to place the bar to do 15 incline pushups in row
Warm-Up:
5 minute walk (outside or treadmill)
Workout: 10 Squats (or chair squats, please watch Squat Deviations and Corrections)
1 minute rest
10 Push-Ups (or knee push-ups/wall push-ups)
1 minute rest
10 Sit-Ups 2 Rounds
If you struggle with your squat form, please check out our Squat Deviations and Corrections Video. And of course, send us a video on our private Critique My Movements forum so we can help you.
Cool Down:
5 minute walk
Basic Stretches
100 day burpee challenge: do 2 burpees sometime today
Post your results to comments.
Sun 12/29
182 days until race!
Prework:
Watch this video
http://www.mobilitywod.com/2010/08/episode-01-the-first-of-many-beat-downs/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
When jogging take a heart rate monitor. Try to get above 92 (Carlie) or 87 (Julie) beats per minute if you can while you are running but the really import part is to stay below 137 (Carlie) or 131 (Julie) at all times. If your HR goes above that slow down or start walking.
Do your stretch
100 day burpee challenge: do 1 burpee sometime today
Post your results to comments.
Prework:
Watch this video
http://www.mobilitywod.com/2010/08/episode-01-the-first-of-many-beat-downs/
Brisk five-minute warmup walk.
Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
When jogging take a heart rate monitor. Try to get above 92 (Carlie) or 87 (Julie) beats per minute if you can while you are running but the really import part is to stay below 137 (Carlie) or 131 (Julie) at all times. If your HR goes above that slow down or start walking.
Do your stretch
100 day burpee challenge: do 1 burpee sometime today
Post your results to comments.
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