Thursday, May 16, 2013





Another fun day of beautiful Pflugerville weather, andAnother good showing at Spartan Camp last night and already am seeing improvement in everyone’s abilities along with mobility.  The workout was about 20 minutes of non-stop building up focusing mostly on Jump Rope and push-ups with added fun drill along the way.  We had roughly 20 people show up with a few new faces, and a lot of determined ones too.
The workout ended with 3 minutes of planks, and then it was rest and relaxation time. 
Next week will be another fun filled workout, focusing on more functional movements, and preparing for the next “Test” in two weeks.

Monday, May 13, 2013

Rest Day

So looking forward to my Monday.  Today is my rest day, and I am really enjoying it and will the rest of the day.  Normally by Sundays I am completely drained from not only the workouts I do on weekends, but the family activities, and cooking my meals for the week.  This weekend was no different, and last night I was in bed before 10 which is extremely rare.
Normally on Rest days if possible, I like to get some sort of therapeutic recovery.  My recovery is mostly: Compression Socks, and pants, Epsom Salt Baths, Rolling out with the Foam Roller and The Stick, and massages.  I also like to get in the sauna or steam room to let my pours open up.
Recovery days are also my day of planning.  I normally plan my workouts and make sure my schedule will allow me to complete my weekly workouts and times.
One recovery exercise I enjoy is dipping my feet in an Ice/heat bath.  If your feet are tired and achy, set up two buckets, one with Ice cold water and one with Hot water.  Dip one foot in one, and the other foot in the other bucket.  Have your feet in the buckets for about 30 seconds each, and go for about 5 minutes. 
This is a nice therapeutic activity for your feet....

Tomorrow morning kicking it off with Crossfit, and at lunch time, doing some swimming speed work. 


Friday, May 10, 2013

Loving me some Live Soda

Recently I started drinking me some Live Soda, and this stuff tastes great and is good for you.  With probiotics and Kombucha, been feeling really good after drinking this nice little hidden gem.  here is some info I found about Kombucha and Probiotics.

Check out Live Soda at http://www.livesodakombucha.com/

What are the benefits?

Kombucha has reported detoxification and immunity enhancing properties. Analysis of the contents of kombucha confirms that it is rich in amino-acids, probiotics, antioxidants, glucuronic acid, trace minerals, B vitamins. Remember kombucha is a living, enzyme-rich drink. Kombucha contains organic acids, same acid found in vinegar, providing an antibacterial element.
Kombucha helps eliminate lactic acid produced by body, lactic acid is linked to muscle slowness and strain. Kombucha contains glucaric which has been provde to help detox the liver. Kombucha inhibits enzymes responsible for eliminating glucaronic acid. Kombucha contains probiotics which aids the immune system functions, however probiotics are only present in raw Kombucha. Kombucha contains B Vitamins which are used for energy production. Enzymes are also present in Kombucha these break down sugar and help your body process nutrients. Kombucha also contains electrolytes to help keep you hydrated. Lastly, Kombucha contains amino Acids and antioxidants. Antioxidants are compounds that block the action of free radicals (activated oxygen molecules that can damage cells).

Kicking it off on a wonderful Friday Morning CF Style

What a great morning so far, woke up ready to go with some energy in the tank after my grueling afternoon CF workout.  Got focused this morning and was ready for whatever wonderful workout was on the board upon arriving at Fit and Fearless-Crossfit.
The day started with Front Squats 4X followed by 4X push press-4 sets... this was the warmup... The workout was 3 rounds of the following:
9 KB Swings (Went with 50lbs)
6 Toe to bar touches
3 Wall Walks

The KB Swings were fairly easy, and the first round and a half of T2B were easy, and then the wheels came off.  During the 3rd round, my legs were pretty heavy.  The Wall to Walks are new to me, and basically you do a handstand, and walk towards a wall.  Requires a lot of balance, luckily I have this.  The entire workout took me about 3:19, and I thought I was done...
Not exactly.  After the rounds were over, we had a "Cash out".. There were 6 of us, so there ended up being 6 stations.  1-Row for 1 minute, Bike-1 Minute, Hollow Rocks-1 Minute, Sit-up to stands-1 Minute, and Planks-1 Minute.  It ended up not being as hard as I thought, but still was a bit challenging.
So, the AM workout is done, and later today I will be doing my Tri training.  I have 3X800M swims, or 2400 Meters total.  Should be fun....
Will be needing some rest, tomorrow I am coming out of retirement to play a little Golf, and then will be hitting the track.  Sunday will consist of an 8 Mile Tempo Run.  Short, fun and intense weekend.

Onward.

Thursday, May 9, 2013

My new obsession with Crossfit

In my second week of putting my body through pain.  Recently i began training with my good friend Valerie Hunt, owner of Run ATX and Crossfit Fit and Fearless http://www.runatx.com/ and can say, I am hooked.
I have always done some sort of CF workouts, the workouts are short, sweet and intense.  Currently I am attending 3-4 classes per week and really think this is helping me with my Triathlon training.  Recently in Galveston, during my first half ironman on the run my legs felt a little shaky and could have used more speed.  Nevertheless, did well in the Ironman, but would have done much better had my legs been stronger and I could have run and pushed harder during the fun, half marathon.
Doing CF has been good for me because you are always working on high intensity, and your body gets used to high intensity, and that paired with my Tri training will only make me a faster runner. 
We have been doing all kinds of workouts from Deadlift, to toe to bar touches, kettlebells, push ups, and pull ups.  There are many more workouts in store and I am really looking forward to all the fun.
Will be documenting my progress.. The test will be at Lake Pflugerville which will be my next tri, and I am hoping to break the 1:20 mark which should be doable.  Especially with a better swim and run. 
The workouts continue, and looking for big improvements.  Now, time to put in work and make it happen.

Onward.

The Fairways of BH Spartan Camp Kick-Off


Great workout and turnout for the Fairways of Blackhawk Spartan Camp yesterday.  With over 20 people at camp, everyone did an amazing job.  We had fitness levels of all ages and abilities, but everyone showed tons of heart.  As the weeks progress, the goal is to get everyone’s time down from day 1 on “The Test”.  Workouts wont get easier, in fact they will get harder, but as workouts get harder, everyone’s fitness level will also get better.  In 30 days, yesterday’s workout should seem much easier than day 1.  Times ranged from the 15 minute mark to about 38 minutes, and we are looking for huge improvements.

The biggest key to making a huge difference will be: 1) Diet and 2) 2-3 days of training, on your own.  In addition, everyday stretching for about 5 minutes will improve blood flow and flexibility which will naturally lead to more effective and productive workouts.


This is the Test..


25 Push ups
15 Inverted Rows
20 Air Squats
20 Step ups
20 Lunges (10 Each Leg)
100 Yard Shuttle
20 Lunges (10 Each Leg)
20 Step ups
20 Air Squats
15 Inverted Rows
25 Push ups
100 Yard Shuttle
25 Push ups
15 Inverted Rows
20 Air Squats
20 Step ups
20 Lunges (10 Each Leg)
**10 Yard Horse between exercise