Time to Learn How to Fish

So now that each of you (and myself) are all doing different programs, it's time for you to design your own workouts.  Here are the resources I have been using:

Warmup:

• Use the warmups in the EP lifefit website.  They are pretty good.
• I also have a video of a program called Magnificant Mobility.  It much more comprehensive and you can pick and choose warmup moves to suite your taste.
• There is also and excellent warmup here http://www.catalystathletics.com/media/video/video.php?videoID=74.  You could use this everyday.

Running:

• I've been using the Couch to 5k program found here http://www.coolrunning.com/engine/2/2_3/181.shtml 
• Obviously this will only get you to a 5k distance and since you are running 12 miles, you want to keep going after you finish this program.  Hal Higdon has good stuff here: http://www.halhigdon.com/training/51122/10K-Novice-Training-Program

Workouts:

• I recommend doing the EPlifefit workouts.  Scale them if you need to.  For example do 25% of what they recommend (either by reducing the weights they call for, the number of reps, or the amount of time).  If you can do that, then go up to 50%, and so on. Or start at 10%.  Or 1%.  It doesn't matter where you start, just that you keep improving.
• Don't skip the heavy lift from these workouts.  Its a good program, a good rotation and a good progression.  However it is hard to learn how to do these lifts for the first time and since they are heavy, its easy to injure yourself.  Get yourself a coach.  I'm happy to do it.  Or find some good videos.  Or I have some really good books.  Or get a personal trainer.  Or a friend who knows what they're doing.
• Accessory work.  You will also need to work on things like your grip.  You can do this by googling wrist strengthening programs.  This is a good, simple one https://www.youtube.com/watch?v=F0ROW2rZLDg.  You can also do work with a sandbag.  I have one you can borrow.  Replace some of the exercises from the EPlifefit workouts with sandbag variations like deadlifts, cleans, swings.
• Make sure you do some sprint workouts.  Replace one of the EPlifefit workouts per week or every other week with a sprint workout.  Hill sprints, tabata sprints, 100 meter sprints, 30 second sprints, whatever.

Mobility:

• Stretching, foam rolling, movements.  These are the best way to improve, make workouts easier, and prevent injury.
• The EPlifefit ones are good.  Don't skip them.  There are also a lot of other good resources out there.  I have some books,
•  the mobility WOD page is a great resource too http://www.mobilitywod.com/episodes/page/7/.  Do it every

Sun 3/15

Walk at least 5 minutes.  Post total walking time and total distance walked.

Sun 2/23

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Sat 3/1

Fri 2/28

Warm-Up 1

10 Barbell Shoulder Presses
10 High Step-Ups, non-dominant leg
10 High Step-Ups, dominant leg

3 rounds as fast as good form will allow
Choose a weight for your Shoulder Presses that is challenging at rep 10.
Choose a box height that allows you to begin each rep with your thigh at least parallel to the floor, taller if you are feeling beastly.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
External Rotators
Adductors

Thu 2/27

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Wed 2/26

Warm-Up 1

50 Double-Unders or max Double-Unders in 5 minutes if less than 50.
2 rounds if you finish 100 in less than 4 minutes.

If you are still learning Double-Unders, spend 5 solid minutes on Double-Under practice and count your total completed, even if it means you never get a single one.  There is no single-jump substitution for Double-Unders today unless you are injured.  Take breaks where necessary.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Calves Lacrosse Ball
Anterior Tibialis

Tue 2/25

Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Mon 2/24

Warm-Up 3

Find your five rep max with deadlifts

6 Rows
6 Barbell Push Presses
Max rounds in 4 minutes

Your Push Press weight should be approximately 60% of your Shoulder Press 1RM.  If you don’t know your Shoulder Press 1RM, choose a weight that is not excessively heavy in your first set of 6 reps.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Lats
Triceps

Sat 2/15

47 burpees

Fri 2/14

46 burpees

Warm-Up 2

3 Supermans
 5Flutter Kicks each leg
5 rounds as fast as good form will allow

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
External Rotators

Thu 2/13

45 burpees

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Wed 2/12

44 burpees

Warm-Up 1

5 Squats
Run 50 meters
 3 Burpess
Run 50 meters
 3 Burpees
Run 50 Meters
 5 Squats.

As fast as good form will allow. 

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
IT Band

Tue 2/11

43 burpees

Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minute

Do your MWOD http://www.mobilitywod.com/episodes/page/6/ s)

Mon 2/10

42 burpees

Watch the video on Deadlift

Start with just the bar and keep adding weight until you reach your 10 rep limit.  Post the weight to comments.

Warm-Up 1

Max incline Pull-Ups in 30 seconds
Rest 1 minute
Max Sit-Ups in 30 seconds
Rest 1 minute
Max Kettlebell Swings in 30 seconds
Rest 1 minute

2 Rounds

Choose a moderate weight kettlebell or dumbbell for your swings since you will be performing a lot of reps.

Basic Stretches – Hold each Stretch for 30 seconds.

Advanced Mobility:
Lats

Sun 2/9

41 burpees

Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Sat 2/8

40 burpees

Fri 2/7

39 burpees

Thu 2/6

38 burpees
 
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Do your MWOD http://www.mobilitywod.com/episodes/page/6/  

Wed 2/5

38 burpees

Tue 2/4

37 burpees
 
Brisk five-minute warmup walk, then:

• Jog 1 mile (or 10 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1 mile (or 10 minutes 

Do your mobility WOD http://www.mobilitywod.com/episodes/page/6/

Mon 2/3

36 burpees

Sun 2/2

35 burpees

Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 3/4 mile (or 8 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Do your mobility WOD  http://www.mobilitywod.com/episodes/page/6/

Week 6

Sat (2/1)

34 burpees

Walk for as long as you can.  At least 30 min but try to get closer to an hour.  If doing it outside is going to keep you from doing it at all (and if you can stand staring at a wall for that long) do it on a treadmill.  Then congratulate yourself on another week accomplished.

Fri (1/31)

33 burpees

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Module 3 Test:
Run 200 meters
20 Jumping Pull-Ups or Body Rows
20 Push-Ups or Knee Push-Ups
20 Squats
2 rounds in 12 minutes or less

 

This is the big test.  Hold yourself accountable for every bit of it.  Don’t short the run, skip reps, or neglect form and movement standards.  Moving on to the Workout will require that you have the level of fitness that is demonstrated by this last test, so make sure you have it!   Post your results in the comments.

Thu (1/30)

32 burpees

Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Wed (1/29)

31 burpees

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
10 Farmer Carry Lunges each leg
10 Hanging Leg Raises (bent or straight leg).  Let me know if hanging on the bar keeps you from doing these.

 3 rounds with as little rest as possible
Farmer Carry Lunges should be challenging

Cooldown:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Tue (1/28)

30 burpees

Brisk five-minute warmup walk, then:

• Jog 3/4 mile (or 8 minutes)
• Walk 1/2 mile (or 5 minutes)
• Jog 3/4 mile (or 8 minutes)

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Mon (1/27)

29 burpees

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
10 Barbell Bent Rows
20 Push-Ups
10 Burpees
3 rounds with as little rest as possible
Your last rep of each set of Barbell Rows should be challenging.  Add more weight if your first set is too easy. And the burpees count toward your daily total.

Cooldown:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Sun (1/26)

28 burpees

Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Week 5

Sat (1/25)

27 burpees

Go for a walk.  A nice, long walk.  Outside.  Get some vitamin D.  The cold will not kill you.  Take your dog.

Fri (1/24)

26 burpees

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
10 Dumbbell Push Presses
10 Dumbbell Romanian Deadlifts
3 rounds with as little rest as possible
Dumbbells should be a little heavier than your Shoulder Press dumbbells in the Day 1 workout.  Use the same dumbbells for Romanian Deadlifts.

Cooldown:
200 meter run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Thu (1/23)

25 burpees


Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD

Wed (1/22)

24 burpees

Sprint workout:
Do a decent warmup

Get on a treadmill and do tabata sprints.  So run for 20 seconds, walk for 10 seconds for six rounds (three minutes total).  Go faster each round on your run, trying to find your upper limit.

Do a five minute walk and the stretches from EPlifefit.

Tue (1/21)

23 burpees

Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD http://www.mobilitywod.com/episodes/page/6/

Mon (1/20)

22 burpees

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
10 Dumbbell Squats
10 Plank Push-Ups.  Do incline pushups.  Find a height where you can't complete all 10 without stopping.
3 Rounds with as little rest as possible
Squats should be challenging.

Cooldown:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Sun (1/19)

21 burpees

Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Do your MWOD (mobility workout of the day) http://www.mobilitywod.com/episodes/page/6/

Week 4

Ok so I've been giving this some thought.  Here is the problem that I am trying to solve: how to prepare effectively for all of the aspects of this race including running, pullups/pushups/burpees, grip work, etc. without running into over training. 

Take for example running: you have to build slowly over time in order to give you bones, joints and ligaments time to adapt and strengthen.  If you do too much to fast (especially if you do it for several months) you run a high risk of injury.  So the best training program would be running every other day for a short distance and slowly building that distance up.  

The problem is that the same is true for building up your pullups.  Or your grip strength.  So if we have a running program plus a strength program plus a metcon program, you would be working out every single day with no rest.  Also a recipe for disaster. 

So here is what I have come up with going forward.  Once the race is done, the workout program I intend to follow is the EPlifefit program.  I think this one is the best for steady gains in strength, endurance and fat loss and is the most sustainable program to improve health over the long term.  This program is on heavy lift and one metcon performed every other day with lots of walking on the other day. 

So to approximate this program while still effectively preparing for the race I propose the following weekly schedule: three runs per week according to the Couch to 5k program.  Three metcons per week.  Two of these will be from EPLifefit, one will be a sprint workout.  Carlie will sub the sprint metcon for a basketball game.  Now the only way this will work and not cause overreaching/overtraining/adrenal fatigue is if the runs are really more like walks than runs.  You MUST focus on keeping your heart rate down below 65% of your MHR.  But you want to still jog not walk so that you are giving you body the impact it needs to adapt and strengthen.

Sun: Run 1
Mon: EPLifefit
Tue: Run 2
Wed: Sprint workout (Carlie basketball)
Thu: Run 3
Fri: EpLifefit
Sat: Walk.  A nice long walk.

One other thought.  It is very important to focus on your stretching and mobility work.  It's easy to skip, especially when you're tired after a workout, but it is the best thing you can do to prevent injury.  And it is also something that takes time to develop so it takes consistency and persistence.

Sat (1/18)

162 days till race!

100 day burpee challenge: do 20 burpees sometime today

Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
8 Dumbbell Bench Press
12 One Arm Dumbbell Rows each arm
20 Sit-Ups
3 Rounds with as little rest as possible
Choose dumbbells that feel moderately heavy on your last rep of bench press.  Use the same dumbbells for the rows.

Cooldown:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Fri (1/17)

163 days till race!

100 day burpee challenge: do 19 burpees sometime today

Prework: watch episode 9 http://www.mobilitywod.com/episodes/page/6/
Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Do you stretch

Thu (1/16)

164 days till race!

100 day burpee challenge: do 18 burpees sometime today

Read this 17 Reasons to Walk More This Year - http://pulse.me/s/JR0No then go for an at least five minute walk. 

Then rest.  Relax.  Make a paleo treat.

Breakfast stew

Chicken salad

Chili lime wings dammit!

Wed (1/15)

165 days till race!

100 day burpee challenge: do 17burpees sometime today
Warm-Up:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Plyo Legs
Plyo Shoulders
Worlds Greatest Stretch, 5 reps each leg
5 Inch Worms

Workout:
8 Dumbbell Bench Press
12 One Arm Dumbbell Rows each arm
20 Sit-Ups
3 Rounds with as little rest as possible
Choose dumbbells that feel moderately heavy on your last rep of bench press.  Use the same dumbbells for the rows.

Cooldown:
200 meter Run (1/8 of a mile) outside or on a treadmill, moderate pace
Basic Stretches

Tue (1/14)

166 days till race!

100 day burpee challenge: do 16 burpees sometime today

Prework: watch episode 8 http://www.mobilitywod.com/episodes/page/6/
Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

Do your stretch

Leftover chorizo hash and eggs

Leftover chicken soup and roast chicken

Guacamole burgers

Leftover roast

Mon (1/13)

167 days till race!

100 day burpee challenge: do 15 burpees sometime today

Prework: watch episode 7 http://www.mobilitywod.com/episodes/page/6/
Watch any videos below that you are not familiar with

Go to map my run and measure out100 and 200 yards for your runs 
Brisk five-minute warmup walk:

• Jog 100 yards (or 90 seconds)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 200 yards (or 3 minutes)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 100 yards (or 90 seconds)
• 8 Dumbbell Shoulder Press
• 15 Lunges each leg
• Jog 200 yards (or 3 minutes)

Use weights that feel moderately heavy on the last rep.  Increase your weights if the first set is too easy on the last rep.  Do the whole thing as one workout.  Don't worry about a heart rate monitor on these runs.  Just try to get the whole thing done as quickly as possible.  Post your total time to comments.

Do your stretch

Sun (1/12)

168 days till race!

100 day burpee challenge: do 14 burpees sometime today

Otherwise, today is a rest day.

Sat 1/11

169 days till race!

100 day burpee challenge: do 13 burpees sometime today

Prework: same as last time.

Warm-Up:
5 minute walk
Plyo Legs
Plyo Shoulders

Workout:
10 Pull-Ups (or jumping pull-ups/weight assisted pull-up machine)
15 Hollow Rocks
15 Supermans
1 minute rest
3 rounds

Cooldown:
5 minute walk
Basic Stretches

Fri 1/10

170 days till race!

100 day burpee challenge: do 12 burpees sometime today

Prework: watch episode 6 http://www.mobilitywod.com/episodes/page/6/

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Do your stretch!

Chorizo butternut hash
Chicken salad
Roast chicken with parsnip carrot mash http://paleomg.com/flaky-sriracha-cod-over-parsnip-carrot-mash/
Chili lime wings

Thu 1/9

171 days till race!

100 day burpee challenge: do 11 burpees sometime today
Prework: watch the videos linked below.

Warm-Up:
5 minute walk
Plyo Legs
Plyo Shoulders

Workout:
15 Body Rows
10 Lunges each leg
1 minute rest
3 rounds

Cooldown:
5 minute walk
Basic Stretches

Wed 1/8

172 days till race!

100 day burpee challenge: do 10 burpees sometime today

Prework: watch episode 5 http://www.mobilitywod.com/episodes/page/6/

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Do you stretch!

Tue 1/7

173 days till race!

100 day burpee challenge: do 9 burpees sometime today

Otherwise, relax.  Today is your rest day.

Savory hash
Chicken salad
Shepard's pie
Chili lime wings

Mon 1/6

174 days till race!

100 day burpee challenge: do 8 burpees sometime today

Prework: watch episode 4 http://www.mobilitywod.com/episodes/page/6/

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Do your stretch!

Breakfast: bacon and eggs
Lunch: leftovers
Dinner: Beef stew
Snack: Meat rollups

Sun 1/5

175 days till race!

100 day burpee challenge: do 7 burpees sometime today

Prework: watch all of the videos linked below.  Also, I want you to pick a level of pushup where you can't do all 10 in a row on your last set.  Write the level you did in the comments.

Warm-Up:
5 minute walk
Plyo Legs
Plyo Shoulders

Workout:
10 Squats
30 second Plank
10 Push-Ups
1 minute rest
3 rounds

Cooldown:
5 minute walk
Basic Stretches

Breakfast: Spicy breakfast stew http://paleomg.com/spicy-breakfast-stew-with-the-perfect-poached-egg/
Lunch: shepard's pie

Dinner: steak and veggies

Snack: chicken salad