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Wednesday, January 25, 2012

Lower Table Rock

This afternoon I was going to squeeze in a quick deadlift workout between sessions, but goddammit, the Table Rock sirens started singing their sweet, sweet song and calling my name again! So I ran Lower Table Rock and let them have their way with me. Maybe I'll get to the deadlifts tomorrow.
Afterward I did a couple of brisk 1/2 mile warmup/cooldown walks with a client.

~Feelin' Alive!~

Posted by TOPFIT at 10:30 PM

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Common Terms and General Notes


The Punisher -- a narrow forest trail that gains about 1500 ft elevation in a little over a mile. The full circuit includes a run/hike of about 1 mile to get to the trailhead and about a 3 mile run/hike to get back down. This makes the Table Rocks seem like a walk in the park.

Tabatas -- high intensity interval protocol where an exercise is done at full 100% intensity for 20 seconds followed by 10 seconds of rest -- the default number of these intervals is 8 -- done properly, these will knock you on your butt!!

Various Random Activities (VRAs) -- these may include such things as gardening, housework, ADL, XST, ASA, short walks, etc........use your imagination.

Abbreviations -- DB=dumbbell -- BB=barbell -- SB=stability ball -- KB=kettlebell -- MB=medicine ball -- SLDL=straight (or stiff) leg deadlifts