WOD 02/27/2009

500m Row
21 Push Press
500m Row
18 Push Press
500m Row
15 Push Press
500m Row
12 Push Press

WOD 02/26/2009 - Donut Anyone?

Donuts are so good...Anyway my family went to Trader Joe's today to get "healthy food" but after reading some labels from various packaged Organic foods I realized there is just as much crap in these "healthy" foods as anything else. Mostly sugar. On the other hand I feel fresh organic products like fruit, meat, eggs, and milk do have benefits b/c its not grown or raised with hormones, antibiotics, or pesticides. I'll get off my soapbox but my point is "what is healthy?" On a weight loss note the New England Journal of Medicine did a study on all different types of diets and concluded that they all work to a point. But the biggest contributing factor for the people who lost weight and kept it off is that they cut an average of 700 calories from their diet and started exercising. WOW...Who Knew!

1 Hour on Spinning Bike

WOD 02/25/2009 Two-A-Days

IP and I have a couple of events coming up. I have this one. And we both are involved in this one as part of a team. To train we both wanted to get the most bang for our buck and get the most out of our workouts, which can be challenging to get consistency. So we came across this program. We will keep you posted on how it goes.

A.M. - Dumbell Trusters
Pull-Ups
Ring Push-Ups
Kettle Bell Swings
15-12-9 Reps
P.M. - Run or Bike or Row
10 Min Warm-Up
1 min 85-90% Max Effort/1 min Rest x's 9 Rounds

WOD 02/24/2009 What was I Thinking

Today I was itching to get out for a long slow ride before I start again with 2 a days tomorrow. The weather had other ideas. Throughout the morning there was a very light mist and after lunch there was little to no rain with the occasional sun break. So, I donned my gear and took off optimistic for a good ride. It immediately started to rain, but not to hard. Just enough to inhibit my vision through my glasses. After about 10 minutes the rain picked up and I was soaking wet. But I was reminded of last weeks Tour of California where the pros were subjected to hard driving rain, steady 25-30mph head winds, and freezing temps. So I drove on, convincing myself how its not that bad. About 20 minutes later and I realized those guys get paid pretty good money to ride all day in the rain and all I get is to get to change out my brake pads sooner and probably a cold. So I decided to head back and hit the Spinning bike.

1 hour total/30min road -30min spinning bike
$3.57 for cough drops

WOD 02/20/2009

Share your bike routes @ Bikely.com

Today started out really cold, but with a few rolling hills I warmed right up. This route was really great. Lots of curvy downhills and light traffic. There were a few big hills but not to bad.

Miles 25.7

WOD 02/18/2009

20 Sumo Deadlift High Pull
15 Box Jumps
10 ring Dips
3 Rounds

WOD 02/17/2009

Josh D and I headed out this afternoon for a ride in the country. Mostly flat and my legs felt way better than I thought they would. Hopefully I didn't over do it and pay the price tomorrow.

Miles: 40.9 Time 2hrs 23min

WOD 02/16/2009

Isaac knocking out the pull ups

I decided to take on a new workout plan to prepare for this summer's bike events, which the first one is 3 months away. This plan states I can train 6-8 hours a week and be totally prepared for any endurance event. Check out the website and I will explain more later. Here is what I did today:

AM:
Deadlifts
Ring Push Ups
Wall Ball
Pull Ups
18-15-12 reps
PM:
Bike Time Trial(you can do run or row)
cover as much distance in 30 minutes as you can.
I got in 10.90 miles on the Lifecycle on level 2

I think I am going to be sore tomorrow.

What a great day for a family ride. The little one even got a nap in. Miles: 12.75

On a more somber note, there was a FF in Trenton NJ the went into cardiac arrest at a working fire last Monday.

And not to end on a sad note, I wanted to say I am very pleased with many members of SPFR and your efforts to workout lately. You are taking steps to a healthier heart and department.

WOD 02/12/2009 Little Behind

Kyle working the Kettlebell

10 Deadlifts

10 Pull-Ups

15 Ring Push-Ups

3 Rounds

This post should have been yesterday, but I'm just now getting to it. Today is the 13th and I'm working an OT shift. I'm actually feeling a little rundown...I may be coming down with something. Hopefully not. Anyway, I promised a weigh in so here it is:
Weight: 200.2 lbs, Weight Lost: 10 lbs, lbs to go 25
What is kinda cool is I have actually lost 15 pounds since the week after x-mas. Maybe I'll celebrate with some...

WOD 02/10/2009

1 Hour easy spin in my garage. And no, I did not get lost. Stayed tuned tomorrow. I have been on my hybrid Worlds Best Championship Diet plan for 2 weeks and tomorrow is my 2 week weight in.

WOD 02/08/2009 My Little Epic

About 4 o'clock today I had a choice. I could do another spinning workout in the garage or I could go for a quick jaunt outside on my road bike. I chose the latter. And 3 hours later I came limping home in the dark. The short and sweet...I got lost.

Planned: 1 Hour/15 to 18 miles
Actual: 3 Hours/31.35 miles

WOD 02/07/2009

1 Hour easy cardio
then:
Dumbbell Thrusters
Pull Ups
Ring Push Ups
Kettlebell Swings
15-12-9

WOD 02/06/2009 Back in the Garage

The last few days have been spoiling me with the good weather and warmer temps. However, today was a typical NW grey, drizzle day. So, I was back in the garage on the spinning bike for a workout. Also, started to breakdown my mountain bike for its yearly maintenance. I can't wait to get back on the trails in preparation of my first event of the year, the Round and Round 24 Hr Mt. Bike Race.

60min Cardio w/ the following mixed in:
30sec sprint/30sec rest
30sec sprint/25sec rest
30sec sprint/20sec rest
30sec sprint/15sec rest
30sec sprint/10sec rest
30sec sprint/5sec rest
2 min rest and repeat
I was going to do 3 rounds but I didn't have it in my legs.

I had a great ride today. The weather was great. The only thing is I accidentally erased my heart rate monitor stats. Oh well...

Total miles 31

Todays Weight = 201 Total LBS lost=15 Goal 26 more LBS

WOD 02/02/2009

1 Hr Cardio
10 Kettlebell Jerks (ea arm)
Push Up Complex:
-10 regular
-10 Wide
-10 Close
-10 uneven(ea side)
-10 staggered (ea side)
-max regular
max pull ups