December 22, 2013

Today's workout was pretty good. It was a 5k run for time and compare to day 4. I don't feel like I ran that well today. I wore a new pair of Vibram's today. That was not the smartest thing to do, but that is neither here nor there. I also have not been eating great the last week. Working in nursing home is tough during holidays with all the cookies, etc that come into building. But with all of that, I still was 11 secs faster than the run on Dec 4th. Today I completed in 21:51 vs 22:02 on Dec 4th. Still want to be faster. Have 10 days til my first 5k of 2014. Would like to complete in under 20 min.
After my run I did 25 toes to bar. My hands very tender from previous 2 days, so I was not able to hold my grip for all 25. I did 12, 8, 5. I will shoot to get all tomorrow. When finished these I did 30 burpees to end my workout. I think it is time to bump up to 40 a day. We will see tomorrow morning.
Hope everyone had a great Sunday!

December 19-21, 2013

The past 3 days training have been good. Thursday I didn't do the entire workout. Sometimes life just gets in the way. Between kids, work and Christmas parties, I just could not get the long workout in the mix. I did finish day 30 of the #30burpees30days challenge. I also did 20 toes to bar in the challenge been doing. My grip has been the issue with these. I was not able to get all 20 at once. I did 10, 5, 5. But going to keep pushing.
Friday was different day. Workout was quick, but very good. This routine was 3 rounds with minimal rest of 50 prisoner squats and 400 meter sprint for time. I completed in exactly 10 minutes. Those first couple steps after the squats were rough. The sprints were b/w 5:45-6:15 mile pace for 400 meters. Not too bad, would like to be faster. Afterwards did 30 burpees and 22 toes to bar. And I did all these in one set. I just held on for dear life and put it to the grind to get these in. Man they are extremely tough.
Today I had another good workout. This was another quick routine, but tough. I did 2 rounds of 100yd sandbag shuttle run, 50yd army crawl, 50yd crab walk. The shuttle run I carried a 15lb sandbag. This was not bad, next time I will do a heavier one. The army crawl was not too bad, except for the grass burns on my elbows. The crab walk is a killer. It destroys my triceps and shoulders. Afterwards I did 30 burpees and finished with 22 toes to bar. Bound and determine to not lose grip and conquer this challenge. Extremely pumped after workout.
Have a great Saturday and weekend. Happy training!

December 15-18, 2013

Have not blogged in few days! I have had some tough workouts. I continue to do my daily burpees challenge. After this afternoon I have complete 29 days. As for my workouts, here is what been doing.
Sunday 15th I did 3 rounds of 30 burpees and 400 meter sprint. 3 minutes rest between rounds. Monday 16th I did 6 kettle bell swings on the minute for 20 minutes. Been a while since done any of these. My upper back was feeling it. Tuesday 17th was 10, 9, 8...3, 2, 1 of kettle bell swings and pull ups for time. I completed in 9:28. I can definitely tell not done pull ups in a while. They were rough. Today was very hard. Shoulders are really getting sore and it has only been couple hours since finished workout. Today was 3 rounds of 800 meter runs and 100 meter reverse bear crawls with minimal rest for time. I completed this workout in 25:39. 
I have also been doing the toes to bar challenge I designed. Sunday was 15, not to bad. Still issues with grip at times. Monday and Tues was 17 both days. I did not have much of an issue with these. Now today on the other hand was hard. Today was 20, I got the reps in, but my grip killed me. I had to complete in 3 sets 11, 6, 3. Hope tomorrow will be better.
Overall good past few days of training!

December 14, 2013

Today I combined yesterday's workout with today's. I did get my 30 burpees in yesterday, but was not able to do the running routine that was schedule due to a sick child. So I decided to do Friday and today's this morning.
First part of the routine was to run 60 minutes, record distance and compare to day 1. Well I was little slower this AM with the run, I did 7.15 miles, last time 7.3. Then I was to continue running 30 more minutes. Well I decided I was going to run 20 miles this AM. But at 1 1/2 hours I had ran 10.42 miles. I finished the morning run with 20 miles at 2:59:32 miles. Not too bad! I was shooting for 3 hrs to complete. I did it!
After about 2 hours to recover, I did today's routine. This was great routine. Never had done goblet squats before. I did them with 25# weight. Routine was 2 rounds of 20 goblet squats and 20 push ups with 30 second rest. Afterwards I did 30 burpees.
Today was great! Accomplished a distance never done before and am closer to reaching my marathon goal.
Have great weekend!

December 12, 2013

This morning I had great workout. Actually split the workout into 2 for the day. Morning routine was 2 rounds of 1 mile runs then 15 burpees for time. I completed the workout in 15:53. The second mile was actually 10 sec faster than the first mile. I ran a 6:53 first mile and 6:43 second mile. I believe that the way I have been training lately has contributed to the faster times with my runs.
This afternoon was my second workout. I did 30 burpees for my daily 30 burpees challenge. I believe that when the 30 days is up, I will continue doing 30+ daily. After my burpees I did a 130 second wall sit and then a 4 min plank hold. I was hot and starting to sweat when I finished the burpees and wall sit, but about half way through plank I was really sweating and wet when done. This is another exercise that will be part of my daily routine from today forward.
Great workouts, great day! Hope everyone else had wonderful day.

December 10 & 11, 2013

The past 2 days have been great workouts. I am really enjoying these routines. Yesterday's workout was tough, but today's was not too bad. I am still sore from Sunday, but continue to push.
Tuesday my workout was 5 minute burpees test. That was hard. AMRAP in the 5 min. I did 52...started out too fast. I did 15 in first minute, by the time minute 2 had passed I was sucking wind. At the end I was looking for some oxygen. After my burpees and I could breathe, I did 5 minute plank hold. That took whatever I had left out of me. Later on in day I did 30 more burpees for the challenge I am doing and 14 toes to bar. I was surprised at how well I was able to do on the toes to bar. It does pull everything in my body when I do them.
Today was little easier. I was surprised with my running today. It has been a week or so since actually able to run other than when suppose to for workout. This morning I did my routine which was 3 rounds of 5 pull ups, 10 push ups, 15 yd bear crawl with 1 min rest b/w rounds. Bear crawl was easier. Afterwards I did 30 burpees. An hour and half later after kids went to school, I ran to work. This a 4.5 mile run. I was just doing a jog to work like normally so I thought which normally takes 37-41 min. I did not feel like was running very fast and was not breathing that hard. When I finished I had done the run in 34:40 a 7:42 pace. I guess the burpees and other activities are really paying off. This afternoon I did the 14 toes to bar. I could feel these more today. Only reason I waited was the bars outside were slick with ice this AM. I could manage the pull ups, but was worried about slipping off during the TTB.
Training is going great. If my eating would not stray off I would have great results. But all I can do is continue to work hard and try. Have great one!

December 8 & 9, 2013

Sunday was a nasty day. I was to get up and run 18 miles early that morning and it was pouring down rain. Instead of running got up and finished helping my friend finish up move. When got done yesterday evening I did my workout. Thought it was going to be fairly easy until I started. I was sore from Friday's bear crawls and Saturday's hike.
Sunday was crab walk 50m and reverse crab walk 25m, then perform 25 prisoner squats. Oh my! I thought bear walks were tough...crab walking was very tough. Who needs weights for shoulder and triceps work? Not me! They were destroyed after these walks. I performed 2 rounds of this routine with 2 minutes rest between rounds. Afterwards I did 30 burpees, 110 sec wall sit and 240 sec plank hold.
So today I have been feeling my shoulders. The workout today was great. It consisted of pull ups. I could tell not done in couple weeks. But still able to squeeze out the reps. Also today was suppose to sprint row on erg machine, but did not have access to one, so I did a 2 minute sprint. The workout was 3 rounds of 15 pull ups and 2 minute sprint. Gave myself 1 minute b/w rounds. Afterwards I did 3 sets of 30 sec bottom push up hold a superset with 10 wall squats. Then I did 30 burpees, 120 sec wall sit, 12 toes to bar and 270 second plank. Besides weather being wet cold and nasty and interfering with my runs, workouts have been great.

December 7, 2013

Today was another good workout. It was cold, windy and damp. At least not raining this morning. I was feeling the effects from yesterday's workout this morning as well.
Today's workout was designed to build grip strength along with working on downhill running. I was to hike 20 min uphill carrying a heavy object, then at 20 min had to sprint back to the start. I did not have a place to just hike uphill, but the place I did hike was up and down hill.
So I did my hikes carrying a 5 gallon bucket full of water (40#). Once I hit the 20 minute mark, I gave myself 6 minutes to sprint back to the start. It took every second to get back. Then once back at start, I repeated this activity again.
After finishing the 2nd sprint, I rested about 2 min, then did 10 toes to bar, 30 burpees, 240 second plank hold, and 100 second wall sit.
This was a great workout. Realized I need to work on my grip strength. Have great Saturday!

December 6, 2013

Today was a cold wet day! Don't know about you guys training, but I was not really looking forward to going outside and doing this one. But I did it anyway. I am so glad it was rest day from plank and toes to bar.
Today's workout though has left me freaking sore. My shoulders were on fire when done, and I am feeling it in my legs tonight. I never thought that bear crawls would make me feel this way. But oh my!! I was gasping for breath and trying to come up with thoughts to keep my mind off the fact that my shoulders were about to fall off. I wanted to give up, but I dug deep and completed the workout.
Workout today
3 rounds
100m bear crawl
50m reverse bear crawl
2 minute rest
I think the reverse bear crawl was harder than I could have imagined.
Afterwards I completed day 17 of the 30 burpees 30 day challenge, and finished with a 90 second wall sit.
What a great challenge today, but I completed it. Look forward to tomorrow.

December 5, 2013

I had a great day training. When done I was soaked with sweat and sucking wind. Felt great!
Workout started with 3 rounds of 400m run then a 200m active rest. So I did bounding skips for my active rest. Really focusing on driving the front leg up and getting some height. After the 3 rounds, I performed 3x15 burpees with 1 min rest between sets.
Next I did 9 toes to bar. These were still not too bad. I feel like the challenge will get harder after about 12 reps. After those I did an 80 second wall sit, followed by a 210 second plank hold. Man I was feeling that in every muscle. Last but not least, I finished the workout off with 30 burpees. Stretches to cool down afterwards.
Great routine and workout today. Took a while to breath normal again. 

December 4, 2013

Today was a great training day, eating was not good though. This morning I was to run a 5K for time. I added to that. So I ran the 5K in 22:02. Not a bad time. Could have been faster. Always seems slower when not chasing or someone chasing you as when running a race. When I got to 5K mark, I gave myself 4 min to complete 30 burpees. Oh did it take the 4 min. I finished last burpee, took a couple of breaths and was time to run again. After the burpees I did another 5K run back home. Pace was slower this time. When finished that 5K, I did 7 toes to bar, 80 sec wall sit, 210 sec plank hold, and stretches to cool down.
So today was the halfway point of the 30 burpees 30 days challenge. But I honestly don't know which one I am more proud about, the fact that I have completed 15 consecutive days of doing burpees or the fact that I did a 210 second plank hold. The seconds will continue to increase with the planks and burpees will continue on, so let's see when month is over.
Great day!

December 3, 2013

Another day another workout. I had a good workout this morning. Little sore from bear crawls and burpees. But nothing too bad. This morning's routine was short and sweet. I started with quick warm up, 60 sec jog in place, 60 sec butt kick, 60 sec jumping jacks and 50 arm circles in both directions. Doesn't take much to get blood pumping. Next came the routine: 3 rounds of 60 sec prisoner squat immediately into 30 sec low push up hold, then up into 60 sec high push up hold. 1 minute rest between rounds. Oh geez were my shoulders, arms, and pecs shaking from the holds. Then I did toes to bar. The swing set was wet from over night rain we had so after my 3rd rep I slipped off the set. I then ran back into the house grabbed an old towel and dried off the swing set. After I dried it , I started over and completed the 7 reps today. Next I did my daily 30 burpees. Ended the workout with 180 sec plank and stretches to cool down and increase my flexibility.
Hope everyone had good training day!

December 2, 2013

Today's training was wet. It was raining easy during the workout. Workout was tougher than I thought would be. Started with a 1 mile run for time. I did this in 6:17. Felt like I should have been able to run this faster. But now I have something to improve on. Afterwards I did 2 rounds of the following: Run 800m, 100m bear crawl, 3 min walk. Then I completed 30 burpees, day 13 of the 30 day challenge. Next I did 5 toes to bar, 180 sec plank hold, which seemed forever, a 70 sec wall sit and stretches to cool down and improve flexibility. I wanted to do a 3 mile run after the wall sits, but the rain became harder. Figure might be able to do this evening if not raining.
The bear crawls were tough. I knew I hated them when younger during football. I see why. It worked every bit of my body crawling like that.
Happy training today!

December 1, 2013

I have not posted in little over a week. Starting a new month, December, the last of 2013. So going to go out with a bang these next 30 days.
I am still training to run the marathon in Mobile, AL in January 2014. I have a few challenges going right now. One is the 30 burpees a day for 30 days by Spartan races. The others are a plank challenge and wall sit challenge. More than halfway done with each of these. Just started a toes to bar challenge that I put together on G+, tomorrow starting a 10 day fit challenge, and finally doing the Spartan Coaching workout for 30 days. So with all the challenges, they will become my workouts instead of me developing one this month.
I am hoping to gain more nutrition knowledge during the 10 day fit challenge. This has always been my downfall. Yes I have followed the Paleo eating and high protein eating plans, but have plateaued lately with fat loss and muscle gains. I did lean up some on 30 day ab challenge that finished on Thanksgiving. But still would like to be leaner.
As for training today. I did 30 burpees and 5 toes to bar. I then ran for 60 min completing 7.3 miles in that time. Afterwards completed 150 sec plank hold and 70 sec wall sit.
Looking forward to this month as work toward becoming a healthier and more fit individual. This journey for these goals continues to be more fun and challenging each day. The challenges continue to push me to be better.
Enjoy your Sunday and all the festive things for the holiday season.

Before and after pics from the 30 day ab challenge I did. I finally can see a couple abdominal muscles!