So Long 2010, Hello 2011

Today I did a great workout to say so long to 2010 and hello to 2011. I started with 2010 reps of jump rope, followed that with 12 rounds on the heavy bag (3 min rounds with 1 min breaks) and finished with 2011 reps of jump rope.

~Feelin' Alive!~

The Beast, Upper Table Rock and Pullups

My day got off to a good start by walking (and slipping and sliding on) the Beast a couple of times. Afterward since I had a last minute cancellation I hiked Upper Table Rock.....more slipping and sliding. Later I did a pullup workout.....I started with bodyweight, worked up to 90 lbs hanging from the belt and worked my way back down to bodyweight again.

~Feelin' Alive!~

Bench Press

It was kind of a light exercise day, but I did spend about 45 mins doing BB bench presses....I worked my way up from light, high rep presses to a 1 rep max and back down.
I'm also throwin' down the gauntlet and challenging everyone to do the "Year End Tribute to 2010"......are ya up to the challenge?.....c'mon.....whatchya got to lose? Let me know if you want to try it and I'll fill you in on the rules.

~Feelin' Alive!~

A Light Day and Congrats To Clients and Friends

I needed a little recovery today after yesterday's 2010 Tribute so in addition to walking the Beast twice and a couple of 1/2 mile warmup/cooldown walks with clients, all I did was spend 30 mins on the heavy bag.
And congrats to SR for picking up the 2010 Tribute gauntlet yesterday....I am truly impressed!
Also congrats to TC for kicking butt on the ~Turkey Burn~ and getting a score that's higher than anyone's for the past 4 years (except for mine).
Now, who else thinks they can do a 2010 Tribute? Contact me for details and guidelines.

~Feelin' Alive!~

YEAR END TRIBUTE TO 2010

Due to a quiet holiday schedule, I spent time today doing my Year End Tribute to 2010.
Except for the squat thrusts, all exercises were done 100 reps at a time (not necessarily non-stop) before moving to another exercise………

squats x 300
pullups x 200
KB swings x 200
SB crunches x 300
SB back extensions x 200
SB tucks x 200
SB leg curls x 200
pushups x 400
squat thrusts x 10

TOTAL = 2010 reps!

~Feelin' Alive~

Another LTR

To finish off the week, Clista and I ran/hiked Lower Table Rock this afternoon. It was a little wet, a little cold and a little breezy, but we had a fantastic time......right up until she decided to go body surfing down the gravel trail. No serious injuries, but she'll be feeling it and yet she still had a great time with tales to tell......when you run the trails like we do, it's not IF you'll ever crash and burn, it's WHEN....and she had her day.
And, of course, more idiot, inconsiderate, ignorant dog owners were there.....what a bunch of losers!

~Feelin' Alive!~

Lower Table Rock

The weather was perfect for a Lower Table Rock hike today. The only problem was all the jackasses with their dogs....what a bunch of ignorant, selfish, inconsiderate, pieces of anti-social crap!! Kind of spoiled the hiking experience as well as despoiling a sensitive ecological area.

Chest, Back and Heavy Bag

Today I made time for a good workout of BB bench presses, DB flyes, weighted pullups, DB rear delt flyes and 30 mins on the heavy bag. I've been slacking off a bit on hiking.....might need to remedy that soon.

~Feelin' Alive!~

The Beast, Jump Rope and Heavy Bag

After starting the day by walking the Beast a couple of times, I spent 30 mins doing random length intervals of jump rope and heavy bag. A good day of light active recovery.

~Feelin' Alive!~

KBs, MBs, Heavy Bag and X-Trainer

After starting my day by taking a couple of 1/2 mile warmup/cooldown walks with the 3 latest ~Turkey Burn~ victims, I had a fantastic workout of KB snatches and clean & presses, MB plyo presses and plyo pullovers, 1/2 hr on the heavy bag and 1/2 hr on the x-trainer.

~Feelin' Alive!~

LTR and a Little More

In addition to walking the Beast a couple of times and taking a couple of 1/2 mile warmup/cooldown walks with clients today, I hiked Lower Table Rock. It was an unexpectedly warm and sunny day with a strong enough wind on the plateau that I didn't want to get too close to the edge for fear of being blown off.

~Feelin' Alive!~

100s, Heavy Bag, X-Trainer and a Good Walk

This morning I made time for a fantastic workout of 100 reps each of pullups, pushups, crunches and squats with 5 mins on the heavy bag at the beginning of the workout and after each exercise. I followed this with 30 mins on the x-trainer. Later in the afternoon I went on a good hour long walk with Clista and did a couple of short warmup/cooldown walks with a client.

~Feelin' Alive!~

Oredson-Todd, White Rabbit, Uhtoff Trails

Clista and I spent a few hours in the rain, fog and snow running/hiking the Oredson-Todd Woods, White Rabbit and Uhtoff trails above Ashland today. We burned off a lot of calories and had a great Festivus pancake feast afterward to make up for it.

~Feelin' Alive!~

Heavy Bag and Dumbbells

Another busy day, so all I made time for in addition to lots of VRAs was 30 mins on the heavy bag and several sets of DB shoulder presses and DB curls.

~Feelin' Alive!~

The Beast

It was a busy day so all I managed to make time for was a couple of laps of the Beast. The reduced volume of exercise was a welcome break.

~Feelin' Alive!~

Upper Table Rock and Heavy Bag

I got my day off to a great start with an Upper Table Rock run/power hike with a client and later in the afternoon I spent 30 mins of quality time with my heavy bag.

~Feelin' Alive!~

Tabatas and X-Trainer

Today I did a great workout of Tabata pullups, pushups, crunches and squats with 5 mins on the x-trainer at the beginning of the workout and after each exercise.
I'm throwin' down the gauntlet! Who else is gonna give it a try? Substitute some other form of intense cardio if you don't have access to a x-trainer, and modify pullups and pushups as necessary, but keep it challenging. Are you up to the challenge?

~Feelin' Alive!~

Lower Table Rock and a Few Walks

After walking the Beast twice with a client to get my day started, the Table Rock sirens started calling out to me. So I ran/hiked Lower Table Rock. The rain had just stopped and it was a mess, but that just made it more fun! I finished the day with a couple of 1/2 mile warmup/cooldown walks with clients.

~Feelin' Alive!~

A Little Variety

I pieced together a few 30 minute workouts between sessions and other work related activities today. First, 30 mins of bodyweight and weighted pullups and KB swings, followed by 30 mins on the heavy bag and finally, 30 mins on the x-trainer.

~Feelin' Alive!~

Lithia Park Run

Clista and I took a couple of the boys from her school on an hour long run in Lithia Park this afternoon. The weather couldn't have been better. Hopefully we didn't bruise their egos too badly.....LOL.

~Feelin' Alive!~

Bench Press and X-Trainer

This evening I did a good workout of heavy BB bench presses, DB flye/press supersets, decline pushups and crunches. I followed this with 20 mins on the x-trainer.

~Feelin' Alive!~

A Walk in the Park

I've definitely shifted gears this week and have kept the volume and intensity of my workouts generally lower in an effort to recover from several weeks of kicking my own butt.
This evening Clista and I spent about an hour hiking the Lithia Park trails in the dark.

~Feelin' Alive!~

15 Rounds on the Heavy Bag

I found myself with some unexpected free time this morning so I did 15 three minute rounds (with one min rests) on the heavy bag.

~Feelin' Alive!~

Clean & Jerks and More

Today I spent about an hour doing overhead squats, clean & jerks, front sqauts and power cleans. I'm trying to keep the exercise volume a little lower this week to aid in recovery from all the recent runs/hikes and high intensity workouts.....I might even take another day off soon.

~Feelin' Alive!~

LTR and the Beast

I started my day early by walking the Beast twice with a client, followed that with a hike/run on Lower Table Rock and finished the day with a couple of 1/2 mile warmup/cooldown walks with another client. Lots of VRAs filled out the day nicely.

~Feelin' Alive!~

Pullups, Pushups and Heavy Bag

It was a fairly busy day, but I made time for 1/2 hr of pullups and ring pushups and 1/2 hr of heavy bag in addition to a couple of short warmup/cooldown walks with a client.

~Feelin' Alive!~

Roxy Ann

Today Clista and I spent a couple of hours trekking around on Roxy Ann Peak. I've ridden up the peak a couple of times on my bike, but this is the first time we've hiked the trails. Great views of the valley from up there!

~Feelin' Alive!~

#200

Trail run/hike #200 ..... This afternoon Clista and I went on a great hike on the Uhtoff/White Rabbit trails up on the snowy hills above Ashland. This was my 200th trail run/hike since 1/1/10.

~Feelin' Alive!~

Upper Table Rock (TR #120) and a Leg Workout

This morning I ran/hiked Upper Table Rock in the cold and pourning rain with a young client. This was my 120th Table Rock run/hike since 1/1/10 and it included a lot of walking lunges on the way up and down. Afterward, I did a workout of front squats, SLDLs and calf raises.

~Feelin' Alive!~

A Good Back Workout

Another busy day, but I made time for a good workout of weighted chinups, DB rows, DB rear delt flyes, bodyweight pullups and hanging scapular retractin/depression.

~Feelin' Alive!~