Lower Table Rock -- Last Hike of 2011

In an effort to escape the freezing fog on the valley floor this morning, I hiked Lower Table Rock…..and it was beautiful and sunny up there!! It was an awesome last hike of 2011.
That makes 186 trail runs/hikes this year.

~Feelin’ Alive!~

YEAR END TRIBUTE TO 2011

This evening I did my patented TOPFIT ~Year End Tribute to 2011~ workout.
Except for the squat thrusts which were done at the end, all exercises were done for 100 reps (not necessarily non-stop or in the following order) before moving on to another exercise. When all was said and done, I did:

chinups x 200
KB swings x 200
pushups x 400
lunges x 200
SB leg curls x 200
SB tucks x 200
SB back extensions x 200
SB crunches x 200
squats x 200
squat thrusts x 11

TOTAL = 2011 reps!

~Feelin' Alive!~

Lower Table Rock, Deadlifts and KBs

After getting the day started with a little business I found time for a Lower Table Rock hike followed by a workout out deadlifts (standard and sumo) and KB clean & presses.

~Feelin' Alive!~

Upper Table Rock sloughing off the fog......taken from Lower Table Rock

Heavy Bag and Brisk Walks

It was a busy day, but I still made time for a 30 minute heavy bag workout in addition to a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock and a Couple of Walks

I had a change in my schedule this morning and took advantage of the extra time by doing a quick Upper Table Rock run. I ended a busy day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout and Heavy Bag

Today I kept things down in the valley and in my gym with a workout of BB bench presses, DB rows, chinups and ring pushups. A little later I spent 30 mins on the heavy bag.

~Feelin' Alive!~

Lower Table Rock Run and Christmas Workout

This morning I got out for a fantastic Lower Table Rock run followed by a fun Christmas workout.
Since I’ve had a few clients doing a similar Christmas workout this week (adjusting number and choice of exercises to fit their needs and abilities) I decided I should share their pain. So I just did 4 non-stop circuits of KB swings, pullups, pushups, squats, SB crunches and SB leg curls. The repetitions on the 4 circuits were 12, 25, 20, 11…..a quick, but intense workout.
Now THAT’S how you celebrate the holidays!

~Feelin’ Alive!~

Heavy Bag

After several high intensity and/or high volume days of activity, I backed off a little today and only made time for a 30 min heavy bag workout.

~Feelin' Alive!~

A Long Hike and The Punisher

After a brisk hour long hike along the trails, back roads and sides streets of Ashland, I heard the Punisher Sirens calling my name and once again they lured me in only to have their way with me as usual. That hike always kicks my butt!
I shall return!!
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Upper Body Workout, Heavy Bag and Walks

Between my early and late sessions today I made time for a good upper body workout of lat pulldowns, seated cable rows, Hammer Strength bench presses and incline DB bench presses. Afterward I did an intense 30 min heavy bag workout followed by a couple of brisk warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and a Leg Workout

Breaking Through the Mist......

With the valley blanketed in a frosty fog this morning, I decided to see if I could get above it and did a fun Lower Table Rock run. The pic is about 2/3 of the way up Lower Table Rock and it was a beautiful sunny morning on top.
Afterward, I went to the gym and did leg extensions, leg presses, prone leg curls and donkey calf raises....4-5 sets x 8-12 reps each.
I ended the day with a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Upper Table Rock

Although I had intended to go to the gym for a heavy leg workout, it was just too nice this afternoon to be inside so I hiked Upper Table Rock instead. Afterward I did a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock

After taking a day off from activity yesterday (other than a couple of warmup/cooldown walks with a client), I had a relaxing Lower Table Rock hike today.
Overall, it's been a fairly low volume and intensity week...I'll probably pick it back up next week.

~Feelin' Alive!~

Heavy Bag and (you guessed it) More Walks

Partly because of a busy schedule, I took it kind of easy today. But, I still made time for a 30 minute heavy bag workout and a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock and Even More Walks

After getting an early start to my business day, I had a good run on Lower Table Rock this morning. And, after a busy day of business, chores and errands, I ended the day with a a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Heavy Bag and More Walks

I started my day with a very cold 30 minute heavy bag workout and, after a busy day, I ended with a couple of very cold 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock, Back Workout and Walks

This morning, after taking care of business, I headed out for what could have been an awesome Lower Table Rock hike.
Unfortunately, two cretins with their dogs kind of spoiled it. Not only are dogs not allowed on the Table Rocks, but the dogs were running at me acting very aggressive and the low life owners threatened me when I warned them repeatedly that I’d pepper spray their dogs if they didn’t call them off. I had the spray deployed and was one twitch of the finger away from using it...on both man and beast! Game on! Now the sheriff and animal control are involved.

Afterward, I did a great workout of weighted pullups, DB rows, chinups and hanging scapular depression/retraction.
I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

TOPFIT Tips

Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners' 5k times by 30 seconds.

Upper Table Rock, Chest Workout and Walks

After my earlier sessions today I did a quick hike up Upper Table Rock followed by a good workout of BB bench presses, DB flye/press supersets and decline pushups. I ended the day with a couple of brisk 1/2 mile walks with a client.

~Feelin' Alive!~

Lower Table Rock

This afternoon I finished a great week of activity with a Lower Table Rock hike/run (mostly a hike this time). As I was heading down, there was a very light, almost mist-like snow starting to fall.

~Feelin' Alive!~

A Couple of Walks and Heavy Bag

I started my day with a couple of 1/2 mile warmup/cooldown walks with a client out in the sub 30 degree morning frost.
After a couple of sessions, shopping, paperwork and coffee with a friend I did a 30 minute heavy bag workout.

~Feelin' Alive!~

Full Body Circuits and Walks

This afternoon I made time for a full body, bodyweight circuit workout. I spent 30 minutes doing chinups x 10, squats x 15, ring pushups x 20 and SB crunches x 25. Afterward I went on a 1+ mile and a 1/2 mile brisk walk with a client.

~Feelin' Alive!~

TOPFIT Tips

When doing pullups or chinups, don't think about pulling yourself up, think about pulling your elbows down. The exercise will feel easier and you'll target the lats better.

Lower Table Rock and Heavy Bag

This morning I went out into the freezing fog and ran Lower Table Rock. It was a little slick on the way up and a little muddy on the plateau, but overall it was awesome.
After taking care of business, I made time in the evening for a 30 minute heavy bag workout.

~Feelin' Alive!~

Back/Bi Workout and a Couple of Walks

After taking care of business earlier in the day, I made time in the afternoon for a good workout of lat pulldowns, seated cable rows, Hammer Strength high rows, reverse pec dec and seated DB curls.
I finished the day with a couple of 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

TOPFIT Tips

When you do reverse crunches or hanging knee raises, instead of simply raising your legs, round your back by rolling your hips and pelvis toward your chest (drawing the ribcage and pelvis closer together). Otherwise, you're mainly working your hip flexors.

Upper Table Rock and a Chest/Delt/Tri Workout

This morning I got out in the freezing fog and did a fun Upper Table Rock run....actually, I was only able to run or even power hike about 1/2 of it since the upper half of the trail was frosty, icy and slick as hell!! But, that part turned into an awesome agility, core stability workout.
After a little business, I went to the gym for a workout of Hammer Strength bench presses, DB incline bench presses, cable crossovers, seated DB shoulder presses and cable pressdowns.....4 x 6-12 reps each.

~Feelin' Alive!~

Heavy Bag and Brisk Walks

The day was shaping up to be fairly busy, so I got out early and did a 30 minute heavy bag workout before my first session. I ended the day with a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Lower Table Rock and Thrusters

This morning I did a fantastic Lower Table Rock run! There was almost zero visibility with the thick fog, but everything on the plateau was covered in a thick frost making for an awesome experience.
Afterward I did a fun full body workout of BB thruster/pullup supersets and SB back extension/SB oblique crunch supersets.
Unfortunately, much of the rest of the day was filled with laundry, bills and other chores :(

~Feelin' Alive!~

Heavy Bag/Jump Rope Workout

My day got started with a couple of freezing warmup/cooldown walks with a client. After finishing up business for the day I did a fun jump rope/heavy bag workout, alternating between the two for 2-3 minute intervals.

~Feelin' Alive!~

Upper Table Rock

This afternoon I headed out to Upper Table Rock for a great power hike/run. It was near freezing and the fog was dense all the way up, but it cleared from the plateau just as I got to the top. I got some awesome views of the sunset and the fog covered valley.

~Feelin' Alive!~

Lower Table Rock and an Arm/Delt Workout

A foggy hike up and across Lower Table Rock got my day off to a good start. In between sessions and errands, I fit in a good workout for my arms and delts.....BB shoulder press/BB curl supersets, DB lateral raise/DB rear delt flye/ring dip circuits and DB concentration curl/DB kickback supersets.....3-4 sets x 8-12 reps each.

~Feelin' Alive!~

TOPFIT Tips

Do squats and deadlifts to build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture.