March 29, 2014

Well...it has been since 2/19/14 that I actually posted a blog. I have been doing pretty good since last entry. I have picked my running back up, but not as consistent. I have ran a few races, a 15K in 63:16 and a 5K in 20:34. I ran a Spartan Sprint in GA back at first of the month. Great race! Finished in an hour and eight minutes. big improvement since the one I ran in October 2013. My workouts lately have been focusing on increasing my strength and size. Been doing squats, burpees, pull ups, cleans, thrusters, battle ropes, tandem pull ups, etc. Still use little rest b/w sets and do super sets with the routines, just dropped my reps somewhat for increase in size. Currently I am participating in the 30 day squat challenge and 100 burpees a day challenge. I started training with the high altitude training mask a few weeks ago, but over did and ended up with respiratory infection. Looking forward to getting back to it on Mon. I will be starting my running back 3-4x week starting on Monday. I am still around, just not been blogging as much. I will get back to posting my blogs and look forward to increasing my training again.

February 19, 2014 training

Had a great workout again today. This routine not only working my strength, but it challenges my anaerobic system as well. I feel like laying on ground and asking for oxygen after most of sets. It is awesome! I was able to complete more reps today, and increased the weight for push up dumbbell rows.
Today's routine:
Jump rope 250
Pull ups 10, 10, 10
Burpees 15, 15, 15
Rest 1 min
Squats 10, 10, 10
Back extension 15, 15, 15
Rest 1 min
Close grip pull up 5, 5, 5
Weighted hip thrusters 12, 12, 12
Rest 1 min
Dead lift 10, 10, 10
Box jumps 12, 12, 12
Rest 1 min
Push up dumbbell rows 10, 10, 7
Hanging alt foot over bar 4, 4, 4
Rest 1 min
Push ups 25, 25, 25
Muscle ups 5, 5, 5
Rest 1 min
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 1 min
Toes to bar 10, 10, 10
Side plank right 60s, 60s, 60s
Side plank left 60s, 60s, 60s
Rest 1 min
Heavy bag 60s, 60s, 60s
Low plank 60s, 60s, 60s
Rest 1 min
Tire flips 10, 10, 10
Russian twist 15, 15, 15
I had to fight for last 15 secs on last set of side planks. I feel my core is getting stronger as well. Look forward to another great day tomorrow!

February 18, 2014 training

Another great training day. Still cold out this morning and my feet felt it. Went back to using my toe shoes to run and workout on field to get ready for Spartan Sprint coming up in less than 3 weeks. The frozen ground this morning caused my toes to go numb for while. Just say did not feel feet when done.
Today I added another 100m to the burpee broad jumps I have been doing, so I am now at 300m total. I can tell my legs are getting stronger. My jumps are more powerful.
Here is today's workout
1 mile run (800m at a jog, then 200m sprint, 200m jog, 200m sprint, 200m jog)
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
100m bear crawl
100m sprint
Rest 1 min
300m burpee broad jump (183 burpees)
Rest 1 min
Low plank 180 secs
Rest 1 min
Side plank right 75 sec
Rest 30 sec
Side plank left 75 sec
Stretch to cool down

I had a great morning training. My arms and shoulders were like jello when done. Plank holds getting better. Look forward to tomorrow. Have great day!

February 17, 2014 training

This morning's workout was great. Failed to get all reps on few exercises. It was tough. I could feel a couple calories being torched. I had to crawl out of basement to get back to car. I did not even try to run this AM. I added 5 new exercises to the routine. They were pretty challenging. So today's routine went like this:
Jump rope 250
Pull ups 10, 10, 10
Burpees 15, 15, 15
Rest 1 min
Squats 10, 10, 10
Back extension 15, 15, 15
Rest 1 min
Close grip pull up 5, 4, 4
Weighted hip thrusters 12, 12, 12
Rest 1 min
Dead lift 10, 10, 10
Box jumps 12, 12, 12
Rest 1 min
Push up dumbbell rows 10, 10, 7
Hanging alt foot over bar 4, 3, 3
Rest 1 min
Push ups 25, 25, 25
Muscle ups 5, 5, 5
Rest 1 min
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 1 min
Toes to bar 10, 10, 8
Side plank right 60s, 60s, 45s
Side plank left 60s, 60s, 45s
Rest 1 min
Heavy bag 60s, 60s, 60s
Low plank 60s, 60s, 60s
Rest 1 min
Tire flips 10, 10, 10
Russian twist 15, 15, 15

The close grip pull ups, I did with hands one in front of other...and standing perpendicular to pull up bar. I alternated sides of the bar with head when came up...pull up completed to each side was one rep.
The hanging alternating foot over bar...used same grip as close grip pull up, then would lift one leg up and place heel over the bar, then switch. When both heels had gone over bar...counted one rep.
Push ups with dumbbell rows...I did push up holding dumbbells in hands, when back to top of push up, performed a dumbbell row, but I also moved forward along the floor. So instead of putting db straight back down, I put it out in front and then did same with other side, then inched feet forward to be back in push up position. One rep was after completed right and left row.
Would like to thank + Eric Low for sharing a video that made me decide to add a few of these exercises! Hopefully I can move tomorrow.

February 8, 2014

Review of my training this week. The week has gone great. I have trained very hard. Started back to Taekwondo and began MMA classes. Oh my, after grappling on Monday I felt like been at first day of football practice in pads. I had soreness in muscles that have not been sore in very long time, my neck was sorest. But it is awesome out on the floor grappling. Best HIIT workout I have had in while. I was sucking some major wind, looking for oxygen tank.
I had to change my routine some on Wednesday due to rain, I did not do tire flips. I did dead lifts superset with box jumps. I ended up enjoying this and kept it for Friday's routine as well. Plus I added on Wed 2 rounds of 1 minute heavy bag jab/cross and 1 minute low plank holds. Friday I added 1 more round of this to my routine and also added back the tire flips with doing 3x10.
Tues and Thurs I added 100m burpee broad jump to the routine, so that makes total of 200m. I can tell I am getting stronger in my legs and core. I was able to complete the 200m burpee broad jumps in 6 less. Also I am able to complete the entire 100m bear crawls without stopping.
Today I completed my week with a 5k race. I ran 1 min slower than last 5k, finishing in 20:28 today. The best thing about it was I finished 1st overall.
So I have had an awesome week training. There are 4 weeks til Spartan Sprint. I promise to be in better shape than when I ran it in October.

Breakdown of workouts:
M, W, F
200 jump ropes
Pull ups 20, 15, 10, 5
Burpees 5, 10, 15, 20
Rest 1 min
Squats 12, 12, 12
Back extensions 15, 15, 15
Rest 1 min
Tire flip with 2 tire jumps 10, 10, 10
Rest 1 min
Push ups 25, 25, 25
Muscle ups 6, 6, 6
Rest 1 min
Hack squats 12, 12, 12
Hand stand push ups 5, 5, 5
Rest 1
Toes to bar 10, 10, 10
Side plank right 30s, 30s, 30s
Side plank left 30s, 30s, 30s
Rest 1 min
Wed did this in place of the tire flip tire jumps:
Dead lifts 10, 10, 10
Box jumps 10, 10, 10
Added:
Heavy bag jab/cross 60s, 60s
Low plank 60s, 60s
Friday I decided to leave dead lifts and box jumps, added another round to the heavy bag and low planks. Also added 3x10 tire flips to the routine Friday.
Monday and Wednesday I ran 1 mile each day. I jogged 2x1/4 mile @ 6mph and 2x1/4 mile @10+mph. Friday did not run.

Tuesday and Thursday
Jogged 1 mile
2 rounds:
100m bear crawls
100m sprint
Rest 1 min
200m burpee broad jumps
Tues was 121 burpees, Thurs was 115 burpees.

Taekwondo done Mon, Tues, Thurs
MMA done Mon, Wed

Like said, been an awesome week. Looking forward to next weeks workouts. Have a fun safe week.

January 30, 2014

So it has been 10 days since last posted. Training this week is going great. I have increased my intensity for the next 6 weeks. At the end of the 6 weeks, I will be running a Spartan Sprint in GA.
My training program over the 6 weeks is as follows:
Mon, Wed, Fri
Pull ups 20, 15, 10, 5
Burpees 5, 10, 15, 20
Rest 30 sec b/w rounds
Squats 12, 12, 12
Back extensions 15, 15, 15
Rest 30 sec b/w rounds
3x10 tire flips with tire jumps b/w flips
30 sec b/w sets
Push ups 25, 25, 25
Muscle ups 6, 6, 6
Rest 30 sec b/w rounds
Hack squat 12, 12, 12
Handstand push ups 5, 5, 5
Rest 30 sec b/w rounds
Toes to bar 10, 10, 10
Side plank right 30s, 30s, 30s
Side plank left 30s, 30s, 30s
Rest 30 sec b/w rounds
Rest is 1 min between each superset.
Run 2 interval sprints...jog 1/4 mile, sprint 1/4 mile.

Tues/Thurs
Jog 1 mile warm up
2 rounds
100m bear crawl
100m sprint
1 min rest b/w rounds
100m burpee broad jump

So far this week have been pretty sore each day. I am just sucking it up and pushing on.

January 20, 2014 training

Training was great today. I started back running yesterday a week after my marathon. I ran 5k. Felt great to be out running. Today I did 9 miles of running. This morning ran 4.5 miles to work. It was a slow run, but it felt awesome.
This afternoon the return run was split into 2 runs. First was 1.67 miles to the gym. When I got to the gym, I did a 40 minute workout, then ran the remainder 2.9 miles back to the house.
The workout was awesome as well. I was not able to get all reps on last set of muscle ups.
Workout
20 pull ups
5 burpees
Rest 30 sec
15 pull ups
10 burpees
Rest 30 sec
10 pull ups
15 burpees
Rest 1 min
12 hack squats
5 handstand push ups
Rest 30 sec
12 hack squats
5 handstand push ups
Rest 30 sec
12 hack squats
5 handstand push ups
Rest 1 min
10 tire flips with tire jumps
Rest 1 min
25 push ups
5 muscle ups
Rest 30 sec
25 push ups
5 muscle ups
Rest 30 sec
25 push ups
3 muscle ups
Rest 1 min
2x10 toes to bar, 30 sec rest.
The tire flips kicked my tail. I was sucking wind when finished them. I hope to add another set of them this week.
Ready to see how the rest of week turns out.

January 17, 2014 training

I had a great training session today. I added an exercise into my routine that have not done in long time and one have never been able to do. So today I still did everything as high intensity, and actually turned up my intensity with the workout.
I decided to add hack squats into today's workout. I want to work on increasing my leg strength. I will probably add regular squats with weights in couple weeks instead of just doing air squats. Secondly I added muscle ups. I have never been able to do these successfully or completely, today was able to do. I had to have a box to jump up off of to do, but it is a start for me. I look to get better at these and be able to do from the ground soon.
Here is today's workout:
Jump rope 2x100
15 pull ups
5 burpees
Rest 30 sec
10 pull ups
10 burpees
Rest 30
5 pull ups
15 burpees
Rest 1 min
10 Hack squat
5 handstand push ups
Rest 30 sec
10 hack squats
5 handstand push ups
Rest 30
10 hack squats
5 handstand push ups
Rest 1 min
10 tire flips with tire jump after each flip
Rest 1 min
10 toes to bar
Bear climb up/down flight of stairs
Rest 30 secs
10 toes to bar
Bear climb up/down flight of stairs
Rest 1 min
5 muscle ups
Rest 1 min
5 muscle ups
Done
Great workout. I look to improve on this routine. Really looking to getting stronger this year.

January 16, 2014 training

Today was another great training day. I am still not pushing to full potential yet. Today I did a high intensity routine. I began my workout with 10 minutes on stair master. I did 2 minute warm up followed by 6x30 sec sprint with 30 sec recovery. Then I did 2 minute cool down.
After the stair master, I did 2 Tabata routines, four minutes for each routine. First routine was jump rope followed by butt kicks. Second routine was jumping jacks followed by air squats. After the Tabata routines I did 30 burpees. Finished today's workout with 10 toes to bar. I really felt great today when done. I hope that I can continue to push harder tomorrow and Saturday, then by Monday be back out running.

January 15, 2014 training/recap

Been a few days since last posted something. The 10th and 11th did not do much. I was getting ready for the marathon on the 12th in Mobile, AL. I had to travel on the 10th after work. The 11th I hung out with friends, but my eating and drinking was not that great. Race day showed me.
January 12th I ran my first marathon. This was the First Light Marathon in Mobile, AL. I was excited about running this race because it was in my home town. My nerves were running wild before the start. Weather was chilly and sunny. Great for the run.
The race started out very well. Took about 1 mile or so til the runners thinned out and was not in such a crowd to run. Course was flat for the first 7 miles, which was awesome since all I run on is hills. I had a great pace going at the half-way point of the race. I actually was ran a faster half than my previous PR. I was at 1:39:00. Pace was still looking good around 18 miles, right around 2:35:00. Then things started changing. I began to cramp. I pushed on through those initial cramps, but at mile 20 I had cramps in my hip flexors and glutes. At this point I was around 2:55:00 with 10k to go. But as the cramps became more severe I had to walk and run. I would run til cramps began then walk til eased up. By this point I had stopped sweating and was looking for Gatorade and water to drink. The last 10k I hit every hydration station and drank both. I ate pretzels and gummy bears. I was doing anything to get fluids back in and ease the cramps. All I can say is the never quit in me allowed me to push through the last 10k to finish my first marathon. I completed it in 4:16:28. No not the time I was shooting for. I really wanted to be under 4 hours, even looked at trying for 3:30:00. But being my first time, I am proud of myself. I learned some valuable lessons about hydration and nutrition during a marathon.
January 13th I was able to run 1 mile at a slow pace. Then I did my workout routine. 15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest
Then I did 2x5 hand stand push ups, 2x20 air squats, 2x10 toes to bar. Felt great after workout.
Then January 14th hit. I could not move much at all yesterday. Every step hurt, breathing hurt. Very different for me.
Today I was not as sore. I went back to gym to workout. I warmed up 5 min on elliptical. After my warm up I did the following workout:
15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest 1 min
5 hand stand push ups
Rest 1 min
5 hand stand push ups
Rest 1 min
10 tire flips with 2 tire jumps after each flip
Rest 1 min
12 squat thrust
Rest 1 min
12 squat thrust
Rest 1 min
10 toes to bar
Bear crawl up/down flight of stairs
Rest 1 min
10 toes to bar
Bear crawl up/down flight of stairs
Great day...worked the soreness out from Sunday. Ready to get back to full strength.

January 8 training

Today I got back to my training. Yesterday was a nightmare. I did get 200 push ups in, but when I got home to run my water pipe in laundry area had busted and water was flooding the laundry kitchen area, into my LR and running out house through the floor and wall. It was a fun night to say.
Today I did 2 miles in 14 min. I did not want to run too far, since running Marathon in 4 days. After my run I did my workout. I was able to go down further on handstand push ups and added another set to toes to bar. I also made up for missing my burpees yesterday.
Workout today
15 pull ups
5 burpees
30 sec rest
10 pull ups
10 burpees
30 sec rest
5 pull ups
15 burpees
Rest 1 min
Then 2x5 handstand push ups, 2x10 toes to bar, 30 burpees, and 100 crunches. Finished with 45 sec bear crawl on treadmill. Stretch to cool down.
Great day and workout.

January 5, 2014 training

Today was a great day! I started my 1 mile a day for 30 days Spartan challenge. It was great because my oldest daughter decided to do the challenge as well. Can you say proud dad!
After my run did 30 burpees. Today was completion of day 5 of 365. Long way to go, buy just taking one day at time.
Later this afternoon went to park and shot hoops with kids. Also did my 200 push ups and 100 crunches.
Now preparing for the week and the cold weather that is moving into the area. Hope everyone had an awesome Sunday.

January 4, 2014 training

So today I was able to get out doors and run. I ran to work and back home today. Both runs were 10k each. First run this morning I did in 54:23. Second run was less than 4 hours after the first run. I completed this 10k run in 52:03. Both runs were great. I was not looking at speed, just getting my miles in. Doing 40 miles a week is tough when have to run inside on treadmill. After my 2nd run I did 30 burpees. So that completes day 4 of 365 with doing 30 burpees. After the burpees did 100 crunches. Finished with stretches to cool down.
Weather going to get very cold next few days. I sure hope I can get my other 30 km in for week total end of Tues.
Stay warm and have safe and happy training.

January 3, 2014 training

Today was a great training day. I had to go back to gym to run on treadmill again. But it was better today. I ran another 5k today. Ran my first 2 miles at 8 min mile pace and the final 1.1 at 6:15 mile pace.
After my run I did the following workout routine:
15 pull ups
5 burpees
Rest 30 sec
10 pull ups
10 burpees
Rest 30 sec
5 pull ups
15 burpees
Then 2x5 hand stand push ups, 100 crunches, and 200 push ups.
So I got my 30 burpees in again today. Hand stand push ups were tough. I can't go that deep yet. I want to get stronger at these.
Looking forward to tomorrow so I can get a long run in. Have great night.

January 2, 2014 training

Today was cold and rainy to start the day, and just plain cold this afternoon. So I took my running inside on a treadmill. I have not ran on one of these since 2012. But the workout had to be done.
I did a 5k run on the treadmill. I stayed around 8 min/mile pace. After my run I did day 2 of my 30 burpees a day for 365 days. Then I did 100 crunches and 6 toes to bar, and 1 minute plank hold. Finished my routine with 3x1.5 minute bear crawl on the treadmill. This was tricky, but I was determined to get my bear crawls in today. Great workout today. Hope little warmer tomorrow, but if not, I will head back to the gym and treadmill.

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.