All you can eat Stec

Monday:  Rest day

Tuesday:  Warmup as prescribed without pullups and 5 dips instead of 10 per set

070927      "Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.

Wednesday: Warmup as best as possible, cut out pullups and squats

070929      "Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Thursday:   Warmup as best as possible (will be at hotel)

070926

Run 5 K

Friday:  Rest day

Saturday:  Warmup as prescribed

070930

Deadlift 1-1-1-1-1-1-1 reps

Sunday:  Warmup as prescribed without pullups

071001

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Monday:  Next WOD

Tuesday:  Rest day

*prescribed workout =

3 sets of
Samson Stretch
10-15 squats with overhead broomstick
10-15 situps
10-15 back extensions
10-15 dips
10-15 pullups

Going to eat a fair amount, guessing around 2400 calories.  Also planning to up my cardio and Starting Crossfit this week.  Workouts will be planned by the day.  They have you work 3 days and 1 off, but since I always take Sunday off, I’ll be doing 3 days on (M, T, W) 1 day off with light cardio (Th), 2 days on (F, Sat), 1 Day off.

Monday:   Crossfit (morning)
Warmup:      3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Pull-up
Dip
Workout:   Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Tuesday:   Crossfit (morning)
Warmup:   3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout:  135 pound Clean and Jerk, 30 reps  (may need to use 95 lbs)
Cardio:  Light run after work (144 bpm)

Wednesday (in bend):  Crossfit (morning)
Warmup:   3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout:   Snatch 135 pounds, 30 reps (may need to use 95 pounds)
Cardio:  Light Bike at night(140 bpm) (hot tub at hotel)

Thursday (in bend):   Cardio:  Light run (144 bpm)

Friday:      Crossfit
Warmup:   3 rounds of 10-15 reps of
(do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Workout:   If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Cardio:  Light bike (140bpm)

Saturday:   Crossfit
Warmup:   3 rounds of 10-15 reps of Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Workout:  Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Cardio:  Light Run (144 bpm)

Sunday:  100% rest

So I’ve decided I’m still going run, bike, lift - and do all that other stuff, but I’m taking it to another direction:  Crossfit.  I’ve been doing some research and this kind of thing is really what I want to do.

Here’s some things that piqued my interest from their website:

" CrossFit is the principal strength and conditioning           program for many police academies and tactical operations teams,           military special operations units, champion martial artists,           and hundreds of other elite and professional athletes worldwide.

"Our program delivers a fitness that is, by design, broad, general,           and inclusive. Our specialty is not specializing. Combat, survival,           many sports, and life reward this kind of fitness and, on average,           punish the specialist."

And another part that was very interesting from the website:

"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

So I’m going to give it a shot.  It’s like a big wormhole:  There’s so much information and workouts — they do everything different — and I am not nearly the shape to finish the workouts anywhere these guys do, but they say that they have old men doing it so I’m going to give it a stab.  I’m going to learn as much as I can -

This really looks like the direction I want to go.

Second to last week before my big 30th birthday and my brother coming down to run that 5k.  So I’m going to have to work hard and work smart.  Here’s what I’m doing:

New goal:  Wake up at 6:30 every morning.  No naps.  No naps.  Did I mention no naps?  Go to bed when I’m tired at night.  Could be 8, could be 10.

Monday: Running, intervals 3×1 mile @ 7:11/mi pace
Tuesday:  Lift morning, Spending night in Bend (exercise bike and hot tub at night)
Wednesday:  Running, 1 mile warmup, 3 miles @ 7:46, 1 mile cooldown
Thursday: Lift morning
Friday:  Running, 6 miles @ 8:16 pace
Saturday:  Lift morning, fun with Jake later

Next week:  Final BIRTHDAY goal week.  Age 30!  Over the hill.

What should I ask for?

I’ve got good news and bad news.

Good news is I’m taking Wed, thur, Fri off work for vacation.  Bad news is its going to be difficult to go to Utah with my wife’s extended family and still eat healthy.  I fell off the boat right about our last trip down there two years ago and I’m not going to do the same this time.  I understand that I’m going to have to be semi-flexible about eating unhealthy food but I’m going to have to draw the line, and I’ve had awkward situations in the past with turning down a dessert turning into a personal attack.  Whatever.  I’ll do my best.

So the plan is,
Monday:  Lift Morning, head to medford, exercise bike after work
Tuesday:  Run (Interval Training{4×1200@7:01/mi with 1:30 rest intervals)
Wednesday:  EARLY flight to utah, Lift in the late afternoon with Mark
Thursday:  Run (1 mile warmup, 3 miles@ 7:46/mi, 1 mile cooldown)
Friday:  Lift with Mark + some other type of cardio…  Maybe tennis or something
Saturday:  Run (7 miles @ 8:16/mi pace)

I’m not going to track any food this week (along with the last half of last week), but I’m going to make a stalwart effort to keep my protein/water high, stay away from useless calories, and eat every few hours.  Ugghhhh going to be hard with these folks.  My wife doesn’t think so — I guess we’ll see.

I’m really going to step it up a notch this week. I need to be in Bend Monday and Tuesday night, but other than that I should be able to stay home and crank it out.  Since I PR’d with my 10k I am upping my ‘FIRST TO THE FINISH’ 5k training program to run an insanely fast 5k on my birthday (6 weeks away)!

Monday: Lift morning, Exercise bike in bend hotel
Tuesday:  Run morning Riverbend park trail in bend, {20m warmup, 10×400 6:46/mi w/ 1:30 RI, 10m cooldown)
Wednesday:  Exercise bike morning in bend hotel, Lift After work
Thursday:  Run {1 mile warmup, 4 miles @ 7:46/mi, 1 miles easy}
Friday:  Swim morning, Lift After work
Saturday: EARLY RUN : 8 miles @ 8:16 mile pace
Sunday:  REST

Going to be an insane week.  Going to up my calories a beyond 3000 keeping as healthy as I can and drink plenty of water.

So… Planning this next week is going to be rough….. lets see…

I need to get over to Bend but I’ve got 2 dinner programs (4 hours away from each other and 3 hours away from bend) that I’ve got to promote.  So I guess Bend is going to have to take another week for the team b/c I can’t make it there and back in a day…. or can I?

I just realized that 100% of you have no idea what I’m talking about.  Ok, imagine the state of oregon.  Take the bottom 2/3rds of it and all those towns have psychiatrists that I need to leave samples to. And they use a TON of what I have.

Cliff notes:  I drive 1000-1500 miles a week and still half the territory is screaming for samples.

Oh, and I absolutly love it when some random office in BFE calls for samples, so I drive 3 hours there and 3 back to get it to them and I show up "the doctor only has time for a signature….."  ok…. Is there a better time?  I can wait? "no… "  nice.

But its a great job and I feel important so thats good.

On with the planning!

Monday:  BIG day in Eugene; Bike ride morning; Lift After work
Tuesday: Run in the morning, head to Bend (key doctors only) or finish in Eugene
Wednesday: Lift in the morning, head to Medford (stay night in medford)
Thursday:  Drive back to Eugene, get run in when possible
Friday: Lunch in Florence, rest for 10K tomorrow
Saturday: SCANDIA RUN 8AM 10K WOOT! WOOT!

Alrighty, new week ahead so lets set some goals.  This week may be a little difficult - I’m meeting with the boss (VERY articulate, but thats another rant) on monday and I’m going to get up early and run or swim before the meeting.  Also going to a Queens of the Stone Age with the wifey on Wednesday night, so I gotta get that cardio in beforehand.  Because of the busy Monday and Wednesday I’m lifting T-Th-Sat and doing Cardio M-Sat.

Goals:
1.  Three Lifting workouts per week
2.  5+ hours of cardio per week that includes:
a.  One swimming workout
b.  At least one hour of running
c.  At least one hour of biking

Other Changes:
Going to drink more water. I’ve been hitting about a gallon a day — Going to go for a gallon and a half.