Friday, January 31, 2014
Sunday, January 26, 2014
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
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)
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
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:
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)
Saturday, January 18, 2014
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
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)
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:
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)
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:
Do your MWOD (mobility workout of the day) http://www.mobilitywod.com/episodes/page/6/
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.
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.
Saturday, January 11, 2014
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
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:
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)
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.
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
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:
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)
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
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:
Do your stretch
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)
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.
100 day burpee challenge: do 14 burpees sometime today
Otherwise, today is a rest day.
Friday, January 3, 2014
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
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