The polish plantation runner

Last week in Arkansas I got a test of my fitness level and even though it is not where I want it still I did pretty good.  The day before I had left Miami and traveled back to Orlando just in time to catch a read eye to Little Rock.  I got in about 1230 and got to bed at about 2.  The only problem was my internal clock got me up at 5.  So with only three hours of sleep and a long day behind me I rambled out to the track.   I got through the warm up and was not feeling all that great but I was up and at least moving.   They were doing a mile and half run staggering the start so everyone would finish close to the same time.    When they called out the 14 min group I really wanted to step up and just take it easy.  I couldn't do it.  I went with the fastest group and only two of them passed me.  Even though I felt like complete crap I was still able to hold my own this is why fitness is important.  Toady's wod Warm up was a...

Just got back from Arkansas and feel like complete poop.  Woke up at 5 actually went back to sleep until six and then tried to motivate myself for the next hour and a half to actually get to the gym. Warm Up The Dart Game on the rower about 2200 meters stretching and getting lose and ready for some work.   Skill Back Squat Worked up to a heavy two at 255 Wod 40 min Amrap (this was about moving heavy loads not moving wicked fast) 1 bar Muscle up or attempt 5 Dead Lifts @ 225 10 Wall Balls above 10 feet 15 Chest to deck push ups 20 Sit ups with a fifteen pound ball 1 Muscle up or attempt Run 200 Meters Got through six rounds in the forty minutes but felt like I was walking through water the entire time.  Some days you just need to do some work and keep moving and that was today!!

So this morning I did a nice easy two mile run and I had some time to think about things.  Back when I started my fitness journey one of my coaches was talking about body fat percentages and where he felt that he preformed the best.  At that point I decided I was going to shot for 10 percent body fat as a goal.   I made it to around 14 percent at my best.  I had giving up on that goal for a while but I am going to start working on it again.   There are a couple of things about working towards this goal. 1.  No Fad diets or get ripped quick ideas.  I have done different types of diets and some worked amazing but I lost more than I gained.   I will not do a diet but rather a life style change I love food way to much to try and do some crazy diet.  I will just start eating clean 90% of the time feeding my body the things it needs to get better. 2. No losing strength.  The easiest and fastest way to get your body fat down is to change your...

Missed posting yesterday.  Getting running again is a lot harder than I thought.  I had gotten back up to where five miles wasn't to hard around the first of the year but now I am back to slugging through a mile and a half.  So I have started to add running every day into my work outs.  Like back in Utah Mon, Wed, Friday are my pace days where I will be running between three and five miles.   Tuesday and Thursday will be days for speed work and Saturday will be distance days.  So here is the way I worked at the last two days with this in mind: Yesterday Warm Up 1 Tire Flip 100 meter spring (sub six thirty minute pace) 5 Burpees 50 meter walk 50 Meter sprint. I did 8 rounds in about 20 minutes had some traffic I had to work around Slow 25 WOD This was designed to be slow heavy work 25 Minute Amrap 5 Bench Press 185 5 Squat Cleans 135 5 Over head Squats (light) 5 Kettle Bell Swings 53 5 Slam Balls 30 Completed about 6 rounds and 10 reps ...

Today I started to really dig into my PT prep and started to run again.  The amazing thing is that without really running all that much recently I was able to knock out a mile at about a 7:20 pace.  My mile and a half time was just north of 11:30 so not to bad.  I have slacked on my running recently and honestly I miss it so it is time to get these running legs back in shape.   The other day I had Country Music playing while I was doing some heavy lifting not really thinking about it when someone asked me if I could lift to country.  So today I was getting ready to lift and I started with the Eric Church Station on Pandora good music but then I started to think about it and I love some of the great new Country music however from now on when I lift heavy I will listen to Cowboy Music.  Difference is that today's Country music has changed a little nothing wrong with it but  real Cowboy Music is Christ Ledoux, Alabama and even Brooks good music.  Th...

I am a big fan of the crossfit bench mark wods but today I needed something similar to a bench mark but with a little spice.   I was looking at Barbara and thought about doing it but the rep count of 20 pull ups just made my shoulder ache.  So I modified it to be a little more leg intensive.  Also normally I would say do your own skill and warm up but I think that this was a pretty prefect paring for a WOD so to get the full nasty effect of nasty Barbie do it as is listed below. Warm Up 3 Rounds of Kettle Bell Farmers Carry across the gym and back equals one round.   Walk across the gym and then do 10 Jumping jacks then come back across and do 10 push ups this is one round. Skill Work up to a heavy 3 rep max should be 80% of 1 rep max Then 10 min EMOM of 3 reps at heavy 3 weight Weight was 225 WOD 5 RFT Run 200 (Every time you leave or are entering the gym you have to flip a tire) 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air Squats WOD time of...

Been a while since I posted.  Today was a good one even though I wasn't feeling the best trying to find a cure in heavy squats and a nice nasty wod. Warm Up 500 Meter Row 50 Shoulder to Shoulder with 45 lbs sand bag every time you break do ten Air Squats Skill Front Squat 10 Min EMOM of 3 Front Squats at 190 WOD 12 Min AMRAP 3 Thrusters 105 6 Ring Dips 9 Rolling Push ups (i.e. loaded bar start at ankles roll out to a push up engage abs and pull back.) 12 Double Unders Suck Factor anytime you do not go unbroken it is five burpees. After Party 6 Min Amrap 5 Burpees 1 Sand Bag Get up with 85 lbs Sand Bag