A Different Kind of Race

08/28/10

Amesbury Sports Park

12 South Hunt Rd

Amesbury, MA

http://www.spartanrace.com/boston.php

You can sign up as a team of 4!

Says Who

Over the last few months you have all seen me preparing for my competition in Albany this weekend. “Why are you doing this?” is the question I get from most people when they see me walking around with ice packs, limping out of the massage rooms, or stumbling for the hot tub. I usually deflect the question with some sort of joke. I didn’t have the right words to explain myself. That has changed.

The article I have attached here was sent to me by one of my clients. It is from the CrossFit Journal and is entitled "Beyond the Body". She paid me the greatest compliment when she said that it reminder her of everything I have been teaching her. I read the article and it suddenly occurred to me what my answer is to the question “Why are you doing this”.

I am doing this because no one ever told me I couldn’t – or if they did I ignored them.

The next time you say “I can’t"...I will say “Says Who?”

http://journal.crossfit.com/2010/04/beyond-the-body.tpl

Runs from BSC

The sun is out and so are the running shoes. Here are a few runs you can do from BSC Newton on Wells Ave. Click on the route name to see the full map on MapMyRun.com

One Mile (Well .82 really)

5k Run

10k Run

Running Clock

It is time to break out the Gym Boss again. Here is a workout that some of you have already had the pleasure of experiencing. For those of you that haven't, have fun.

In one minute intervals complete the first number of reps and rest the remainder of the minute. For the 2nd minute, complete the 2nd number of reps and rest the remainder of the minute. This continues for 5 minutes per exercise. For each minute you will have less and less rest.

Jump Rope 30, 45, 60, 75, 90
Rest 2 minutes

Squat 15, 20, 25, 30, 35

Rest 2 minutes

Push Ups 5, 8, 11, 14, 17

Rest 2 minutes

Box Jumps 15, 20, 25, 30, 35

Rest 2 minutes

Sit Ups 10, 15, 20, 25, 30

For every rep you do not complete, perform one burpee before you begin the rest period. Enjoy

Video from this weekend...... just a few of the things we had to do...

I found our next event!

How do you make a 10k fun? Add some mud and military obstacles!

Hoppin Mad Mud Run

Amesbury MA

Sunday May 16th at 11:00

The Hoppin Mad Mud Run is a challenging 10K on road and off road run with hills, tire obstacles, 5-foot walls, hay bails, and the final mud pit. You can race individually or as a member of a 5-person team. www.active.com/running/amesbury-ma/hoppin-mad-mud-run-2010

Who's in?

Warm-Up

On September 10th last year we talking about a warm up routine and what should be included. Personally, I take about 10 minutes to foam roll followed by a dynamic stretching routine. Dynamic stretching increases core and muscle temperature, lengthens the muscles, lubricates joints, and helps decrease the chance of injury. Dynamic stretches use controlled movements throughout the entire range of motion. This is different from static stretches which involves holding the farthest point in the range of motion. It is also different from ballistic stretching which uses momentum to force the body beyond its normal range of motion.

Here is a video of my routine. It covers the lower body and the often neglected upper body. Make sure you perform each movement at least 10 times. Make the movements crisp, controlled and quick, but not ballistic.

The Fight For Air Climb:

The Fight For Air Climb: Race Up Boston Place was held yesterday at 9 a.m. A team of my clients and I climbed the 41 floors (789 steps) of Mellon Financial Center to raise money to support the American Lung Association. The event raised funds for research, education and advocacy and helped to bring hope to the 35 million Americans who are living with lung disease. We were able to raise $2,530.00, more than double our goal.

Our fastest five times averaged 9 minutes and 35 seconds. Your Monday workout is to climb the 789 steps and try to beat our time! Make sure you rpost your results here.

The Cooper 12 Minute Run

The 12 Minute Run fitness test was developed by Dr. Ken Cooper in 1968 as an easy way to measure aerobic fitness and provide and estimate of VO2 max (the efficiency with which someone can use oxygen while exercising). The test will allow you to track your fitness over time and will also allow you to compare your cardiovascular endurance with others of your age and gender.

You can perform the test on a treadmill, but be sure to raise the incline to one degree to simulate outdoor running. Before you start the timer, perform a short 10 to 15 minute warm up. When you are ready, run or walk as far as you can in 12 minutes. Record the total number of miles or kilometers you traveled in 12 minutes.

You can enter your data at http://www.exrx.net/Calculators/MinuteRun.html to see your results or just use the table above…

Miami Monday

I am back from my vacation and well rested. The gym at the hotel where I was staying was the worst I have ever seen. It truly was insulting. It’s a good thing we all know how to workout without a typical gym to rely on.
I went for a run, which I only do when the circumstances force me. Along the beach I came across pull-up bars and parallel bars. Here is your Monday workout straight from Miami Beach:

Run 1.6 miles
Perform 10-9-8-7-6-5-4-3-2-1 of pull-ups, dips, squats, and burpies
Run 1.6 miles

Time your 5k and compare it to your previous times. POST IT IN YOUR WORKOUT JOURNAL that you are all doing such a good job keeping…..

Vacation

I hate to do this to you all but I am going on a quick vacation for the rest of the week. You are on your own! I know there is enough information here to hold you over for the week. I will be back in time to post another workout for Monday!

Metabolic Mondays

Metabolic training (metcon) refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. By varying the type and arrangement of exercise we can maximize our ability to store and use energy from different pathways. Metabolic conditioning often involves high intensity interval training like the programs I post every Monday.


Here is your metcon for this Monday:

50 Double Unders (Jump Ropes)
40 Box Jumps
30 Push Ups
20 Burpies
10 Pull-Ups

40 Double Unders
30 Box Jumps
20 Push Ups
10 Burpies

30 Double Unders
20 Box Jumps
10 Push Ups

20 Double Unders
10 Box Jumps

10 Double Unders

It's Monday..... you know what that means. A little body weight series to get the blood flowing.

Complete two rounds of:
100 jumping jacks
75 air squats
50 push ups
25 burpies

Eat This

Hey everyone. I am still struggling to bring you your 3 weekly posts but what I can do is share with you other blogs that I absolutely love.

I spend every Sunday night in the kitchen packing my breakfast, lunch, and snacks for the week. It is time consuming but it is the best way to ensure that what you eat everyday is thoughtful and not impulsive. Here is a blog that I love to use for new recipes ideas. It is hosted by CrossFit Santa Cruz Central. http://cfscceat.blogspot.com/

Look around and try something new!