April 1, 2014

Today has been great! This morning got up and jogged 800m with high altitude mask on. Then I did sprints, 4x100m with 30s recovery between sprints. After my sprints I did 30 squats for day 28 of my 30 day squat challenge and 30 calf raises for day 3 of 30 day challenge for myself. Afterwards I did some stretching to increase flexibility.
This afternoon I took a challenge that was just an April Fool's Day challenge. Not meant to be done. But I thought what the Hell. The challenge was 100 burpees and 100 push ups for time with a cap of 20 minutes. I moved through the burpees pretty good. I finished the 100 in about 8:30 minutes. The push ups were another story. They kicked my tail, especially since my arms were feeling it from the burpees. I finished the challenge in 13:14. I was hoping for a faster time and sure was pushing for it. I have a reference point and will push to improve this time. So day 9 complete on 100 burpees a day for 100 days and day 1 complete in the 30 push ups a day challenge. Working on being a Spartan is constant challenge and pushing yourself to limits never knew could achieve.

March 30, 2014

Great workout this AM!!! Think I am back to 100%. Did 800m jog followed by 4x100m sprints, 30 sec recovery b/w sprints, with high altitude mask at 12K. Then I did 100 burpees, 30 squats, 30 calf raises, 5 min plank routine and stretched.
Today was day 7 completed of 100 burpees a day for 100 days and day 26 of 30 day squat challenge. I am also starting 30 calf raises a day for 30 days, my own challenge, today was day 1. I really have began to like planks. I am going to get back to minimum 5 min a day, but look to increase that to 10-15 min.
Have a great Sunday and happy training!

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 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!

November 4, 2013 training

I was back at it today. Training at 430 AM this morning in the cold. I really enjoy working out in this weather.
This morning I did my Tabata routine. I increased to 25# dumb bells for the curls. That really taxed my biceps today. They are my weakest body part and the one I most want to develop.
I then did my new ab routine. I added couple more abdominal exercises. Man it was tough. The Russian twist and v-ups really kicked my butt.
After my ab routine, I did my 50 burpees. I just set a pace and worked my way through. Killer! Starting to like burpees:-)
This evening I did my sprints instead of this morning. I think it helped my sprints. I did 1.4 miles with the 6 sprints. Felt strong throughout the sprints. 
So overall I had a great workout.
Today's workout
Tabata workout
Elevator push ups
Rest
Pull ups
Rest
Alt dumb bell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat right
Rest
Alt hammer curls
Rest
Pistol squat left
Rest
Rest 1 min b/w rounds. Repeat 3x

Abdominals
Toes to bar 12
Crunches 60
Russian twists 100 (50 each)
V-ups 20
Crunchy frog 20
Straight leg Soldier March 20 each leg
Underhand sandbag toss 15# 20

Burpees 50

Sprints 6x1 min with 2 min recovery
Great routine today!

November 1, 2013 training/running

I know did not post on Friday. So here is what I did. It was crazy day at work and with the kids for Halloween. Our trick or treating on Thurs got cancelled due to weather. But anyway here was my day.
Friday morning I got up early and did my Tabata routine. After the routine I did abs. Today I added TOES TO BAR for one of my abdominal routines. I did 12 of these. They are extremely tough. Only been able to 6-8 in the past. Tells me abs are getting stronger. After my ab routine I did burpees. Then I finsihed with 6x1 min sprints with 2 min recovery.
When I finished with my workout, I went in to get ready for work. Hr and 45 min later it was time to head into work. Today I jogged 4.5 miles to work. And then this afternoon I jogged back the 4.5 miles. So I got 9 miles in for the day.
Today's training was great.
Tabata routine
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Alt hammer curls
Rest
Pistol squat right
Rest
Rest 1 min then repeat. Total 3 rounds

Abdominals
Toes to bar 12
Crunches 60
Russian twist 25
V-ups 20
Crunchy frog 20

Burpees 30

Sprints 6x1 min with 2 min recovery.

Jog 4.5 miles in AM
Jog 4.5 miles in PM

Happy training!

October 30, 2013 training

This morning I did my Tabata routine, followed by abdominal workout, burpees and sprints. Today it was back to my routine that I designed to do over 4 weeks. Feel like my back is getting stronger. The towel pull ups are tough, but getting 6 in 20 secs now. Pistol squats getting little easier, still having balance issues when doing them.
After my Tabata routine I did my abdominal workout. Abs are getting stronger I can definitely tell, but still have ways to go til I reach my goal.
I then did my burpees. Always tough, but once get into a smooth rhythm I can move through them pretty good.
Finished off with 4x1 min sprints with 2 min recovery. Sprints were better today than Monday. Think I will add 2 more on Fri.
Today's workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Alt dumbbell curls
Rest
Towel pull ups
Rest
Squat concentration curls
Rest
Pistol squat left
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds repeat 3x

Abdominals
Crunches 60
V-ups 20
Crunchy frog 20
Russian Twist 25 each side

Burpees 30

Sprints 4x1min with 2 min recovery
Stretch afterwards to increase flexibility and improve my running and working out.

October 28, 2013 training

This afternoon I was able to do my training for the day. This morning was wet and rainy. I am sore from running the Ragnar Relay TN this past Friday and Saturday. Did not realize my abs were as sore until started my workout. I do Tabata routines for my workouts. Today was no different. Only thing was the routine I designed was to work on my biceps more and I forgot to grab my dumbbells to bring to park. Oh well so I changed it up for today to get through my workout. After my Tabata routine I did ab workout. Man were they sore. But was able to push through it. When done with this I did 30 burpees. These are always a blast. Finished my workout today with 4x1 min sprints with 2 min recovery b/w sprints. I was blasted at the ended of this. What a great workout after long weekend of running.

Today's Workout
Tabata 3 rounds
Elevator push ups
Rest
Pull ups
Rest
Squats
Rest
Towel pull ups
Rest
Dips
Rest
Pistol squat left
Rest
Rev grip pull ups
Rest
Pistol squat right
Rest
Rest 1 min b/w rounds

Abdominal workout
60 crunches
20 v-ups
10 crunchy frogs
25 Russian twist

Burpees 30

Sprints 4x1 min with 2 min recovery
Stretch afterwards!

September 30, 2013 training

Today I had a great training session. Normally I do in the morning, but after being up late cause my daughter would not go to sleep, I did this afternoon. It was back to my Tabata training, sprints and abdominal work today. Felt really strong today during the workout. All my reps increased on the exercises. I increased to 10 sprints this afternoon. It was awesome!
Today's routine
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 10x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.

September 23, 2013 training

Today I started a new routine for next 4 weeks. It was pretty tough! I decided to change things up a little bit. Going to do some speed work/sprints for the next 4 weeks with Tabata training 3 days a week. Then I will increase my running distance on Tuesday and Thursday to/from work. Saturdays will be my long run days. Looking to build my strength and increase my VO2 along with my sprint ability so have more kick late in races.
Also looking to get leaner during this 4 week period.
Today's workout routine
Tabata Training 3 rounds
Fly push ups
Rest
Pull ups
Rest
Air squats
Rest
V-push ups
Rest
Alternating Lunges
Rest
Explosion squats
Rest
Mountain Climbers
Rest
Burpees
Rest
Rest 1 min between rounds
Then I ran 8x30 sec sprints with 60 sec recovery rest.
Finished with abdominal/core routine
30 crunches
12 scissors
12 Mason twist
30 sec plank
30 sec side plank left
30 sec side plank right
10 downward dog w/ hip ext knee to elbow, knee to forehead, knee to opposite elbow...that is 1 rep, 10 reps done each leg.
Cool down with stretches.
Hope everyone has a great Monday!!!