Weekend Activities...

For any of you that are interested, this Saturday you can get a Free Hot Yoga session at Yoga Vida 7, located on 7th st. If you want a flyer, please send me a note, and I will forward to you. Also, I myself am planning on hopefully attending one of the Hot yoga classes. If I cant attend the Hot Yoga class, I am hopeful to attend Hatha Yoga at Gold's Gym. Classes at Gold's are every Saturday morning at 11:30, and is probably one of my favorite classes. The class is your traditional Yoga class, and really helps with stretching. The class is also only one hour, so it goes by pretty fast, and the last 10 minutes or so are meditation. The best thing about this class is for any runners, their is a big concentration on hip stretching (Which you need if you are running often)

On Saturday, Yoga or no Yoga I am for sure going to be running out at town lake and will go for a brisk 5-7 mile run. After my run, planning on going to Austin high for a session of Plyometrics and tire Flipping. I would like to really workout my full body, and nothing is better than some tire flips. Once I am broken down and tired, the Pool will be calling my name.

Sunday is going to be biking day. The hills of Pflugerville are calling my name, and so I will be going out for a 10-20 mile bike ride. Hopefully we will see some good weather this weekend. If not, will be working out at the gym on my Tri training. Anyone interested in hooking up for a good ole workout, let me konw.

Hope everyone has a great weekend, and see you all on Monday.

Rain Check Wednesday..

Due to weather conditions, we are going to cancel Camp today. We will hopefully resume on Monday, and next wed will be our last workout. I plan on taking anywhere between one-four weeks off from camp. I am willing to listen to what you have to say, and what the Spartans would like to do.

Please let me know how much time you would like to take off.

Two a Days have begun

Today is a relatively easy day for me, swimming and running Tuesday for me. Hitting up a quick but easy paced 600 Meter swim, and this afternoon going for a tempo 3 mile run. During the tempo run, I am going to try and maintain a 8-8:30 pace. Because I am picking up the pace slightly I may tire a bit more, but hopefully my hill work will help me with the run tonight. I sure hope it is not pouring rain..
Tomorrow is Weights Wed, Weigh in, Spin and possibly Spartan Camp.

Rest and Recover Monday!

Rest and Relax Monday

No Camp today

What a week last week, a tough but fun week. Thank you all again for participating in the 1st Annual Spartan Workout-A-Ton. Due to the serious work last week, take today off and relax and stretch. We will resume camp again on Wednesday, and a week from Wednesday will be our last workout. I plan on taking one week off, and then kick things off again with a basic workout, building up to Spartan Workouts.

On June 21st, I will be participating in my first Tri, and will be posting my workouts on the blog under "personal Workouts". You are welcome to take any of my workouts and make them your own, especially on days we do not workout and you may want something to do.

See you on Wednesday, and stay tuned for daily "Personal" workouts..

Onward

Workout-A-Ton Day 6: Dr Mike

Day 6: Workout-A-Ton, with Dr Mike

A very special thank you to Dr Mike for coming out on Saturday.. Thank you Dr Mike, we enjoyed having you and it was good having the Crossfit gang come out as well.

I want to thank everyone for participating in the Workout-A-Ton, we were succesful in meeting our goal and then some.. So thank you to all.

This monday we are OFF and will resume on Wed. Camp comes to an end next week, and we will take one week off and then start camp again. We are going to start back up with the basics. More to come.

Onward

Day 5-Workout-A-Ton "Justin's Bootcamp"

What a beautiful day to wind down the week than with Justin's bootcamp. Justin came out today and brought out the whipping stick on us. It was definitely a diffrent, quick yet intense workout. Personally, I liked the blend of a full body workout, and the inteval training. I want to thank Justin for coming out to work with us, and if you are interested in working with Justn again, he can be reached at Gold's Gym (Hesters Crossing).. BTW, all Spartans get a free week at Gold's. You can either download online at http://www.goldsgym.com/ or I can get you a pass.

Again, thanks Justin for coming out, we had a great workout.

Tomorrow is the final day of Workout-A-Ton and I am very excited to finsih the week off with Dr Mike and his Pose technique running. Hope to see you all on Saturday at 9:30 at Kelly Lane Middle School..

Onward..

Do you hate me by now?

Of course you dont, especially after how great you felt doing Yoga in 105 Degrees. For those first timers, you did great. You should feel a difference tomorrow or Saturday when you put your wheels to use during some running. You got a great stretch and should feel great.
On Friday, we have "Justin's Bootcamp" and this should be another fun one. Justin a certified personal trainer at Gold's Gym and is a very good trainer. He whips people into shape quickly and will beat us up a bit tomorrow. Tomorrow, the location is Murchison, and then on Saturday, we are meeting at Kelly Lane Middle School

Godspeed and see you soon.

Running Clinic and final Day of the Workout-A-ton

Day 6-Running with Dr Mike

On Saturday we will have our last session of our Workout-A-Ton and what better way to end a great week than with a great run. We will be meeting at Kelly Lane Middle School at 9:30 so see you there. Our Special Guest will be Dr Mike.

Dr. Mike is a certified Pose Tech. Coach and has worked with Dr. Nicholas Romanov (Creator of Pose Technique: http://www.posetech.com/) for over 13 years now - both as an athlete and coach. He has been a Chiropractor for over 20 years as well. During this time he has worked with and trained thousands of athletes from the Olympic and Professional level to children.

Pose Method of Running is 'the art and science of perfect running'. By learning proper form, a runner will become more efficient and therefore, use less energy during their run. It is a well known fact that improper motion creates injury and pain in the athlete. As proper running form is implemented - pain and injury disappear. Over the course of an hour or so, we will cover the basics of running science, understand what that means and what that looks like. We will analyze everyone's current technique and running form - and discuss any pain or injuries that you may be feeling. We will also cover some drills and strength training to help teach your body how to run properly. Although this will be an introduction to Pose Method, each participant will leave with the knowledge of proper running form as well as the skill to begin running more efficiently!

Don't miss this opportunity to train with Dr. Mike this Saturday!

Fight Gone "Really" Bad, but Good Spine alignment.

The Workout-A-Ton Day 3 (Crossfit Wednesday)

Well, not really.. Yesterday we had Crossfit Round Rock join us for a killer workout, and the routine we did was the "Fight Gone Bad" workout, and a workout it was. After our grueling session, we had Guest Dr Joe Henry Rodriguez join us for an evaluation. I want to thank Crossfit, Peter and Mary for coming out and putting us through a great workout. You can visit Peter at www.crossfittx.com to find out more about Crossfit.

Thank you as well to Dr Joe Henry for spending some valueable time with us yesterday.

Click Me for Workout-A-Ton Day 3 pictures

Moving on To Day 4 of the Workout-A-Ton!! There has been a change to today's Yoga session. We were scheduled to attend the 5:30 class, and I just got word from Yoga Groove that the 5:30 class has been cancelled. However, have no fear! We can still go to either the 4:30, 6:30 or 8:00 session. If you are unable to attend any of the classes, please let me konw and I will work with YogaGroove on possibly having a make up session. Please let me know if you still plan on attending and if you would like to attend one of the times that are available. You can checkout the full schedule and learn more about YogaGroove by going to http://www.yogagroove.com/

KO'D Tuesday, Crossfit Wed..

Great job again, and great turnout for Day two of Workout-A-Ton! I hope everyone enjoyed shadowboxing.. A very special thanks to Angela Sykes for coming out and sharing with us her wealth of Knowledge on Nutrition. If you are interested in speaking to Angela further about your nutrition goals or needs, feel free to email her at thesykes@yahoo.com

Also, a very BIG thank you to Veronica for coming out and KO'ng everyone with her sweat and tears shadowboxing class. Wow, what a class!!

Today is Crossfit Wed, and we will have another special guest. Peter Kral, owner of Crossfit will be out at camp to whip us into shape a bit more. This should be a very special workout and I personally am very excited. Please, make sure to bring your Jump Rope and a Kettlebell, we will need them

I would also like to dedicate todays workout, to my friend, Bev Dorman. We will miss you, and will never forget you.

Check out all pictures below for Shadow Box Tuesday below:


Click me for pictures

Day Two: Shadow Boxing

Today is day two of our Workout-A-Ton, and today we have two guests. Kicking things off will be Veronica, running her famous Shadowboxing class. I have taken her class and it is tough, but fun. You all will have a blast. Be ready to sweat and work on your combos. You can always checkout Veronica's class at 24 hour Fitness.

Shortly after class, we will have a second guest, Angela Sykes, who will be talking to all of us about nutrition. Angela's talking points are below:

Introduction--Angela's Background
Healthy lifestyle vs diet
Proper nutrition and exercise
Work for your food
Healthier food options/choices
Top 5 Ingredients to avoid
Waist management
Handouts - glycemic index

Should be a fun class today.... Also, dont forget on Wed, we have Crossfit coming to camp.. You can check them out on my links, or online at http://www.crossfittx.com/

Day one: Workout-A-Ton 300 results

Great job to everyone who attended camp yesterday. Everyone did great and welcome to our newbies, Yvonne and Amy. You both did great.
The MVP award goes to the "Girls" for destroying the boys in the 300 challenge. The boys decided to work as one unit, and showed some great teamwork.
Name Time
Julie 30:49:00
Donnie 37:47:00
Laura 28:13:00
Denise 30:22:00
Ndegwa 37:47:00
Amy 25:13:00
Yvonne 26:43:00
Thomas 37:47:00
LaVance 37:47:00
Tim 37:47:00
Tre 37:47:00

See you all on tuesday!!

Workout-A-Ton Day 1.

Spartan Workout-A-Ton!

All kicks off today, there has been an addendum to the itinerary I had previously sent. I swapped out Wed's workout for today as I was able to set up a one day partnership with Crossfit for Wed. So, today is 300.... but have no fear, we will be doing a basic 300 workout along with a more advanced workout. You have to choice as to which workout you would like to do. Nothing is needed today..

We will kick off today's session with a bit of stretching followed by the 300 workout. If anyone is interested afterwards in doing Abs, we can have a quick Ab workout. Again, today's 300 for most of you will not be very challenging, unless you choose to do the "300-Final version".

See you at the Battlefield.

All Starts next week, so be ready.

Finally, it is here.. The first annual Spartan Workout-A-Ton. We are kicking it off with a fully body workout on Monday. Please bring your Kettlbell's as we will need a form of weights at the battlefield. I will be posting daily blogs on the days activities. All workouts with the exception of YOGA will be at our regular location.
Currently, I dont have confirmation on the Running clinic, but should happen. The Running clinic will be held at the Pflugerville Lake. Thank you all for your participation and for your donations to the March of Dimes March for Babies cause. This is truly a special organization.

Cardio Wednesday

Today is cardio Wednesday and will be a relatively easy day. Please make sure to bring your jump rope today, a good bulk of our workout will be using Jump ropes.
Dont forget, next week is Workout-A-Ton, so for those of you who are participating, we will have camp everyday. I encourage you to come out to every session as they will all be different. I will be posting the workout for that day everyday.





Dynamic Warm up
Indian run 1/4 mile
JR-2 minutes
JR-2 minutes/25 push ups
Jr-2 minutes/25 push ups/20 Step ups
JR 2 minutes/25 PU/20SU/10PU
JR 2 min/25 pu/20SU/10PU/20Knee Tucks
Indian run 1/4 mile
10 Hills
Planks 3X1 minute
Down Dog to Plank 25X
Prison Planks 25X

Great 300 yesterday.

Great job to everyone who was in attendance yesterday. I will post the results later today or by tomorrow. The first week of May we will do our last and final 300, and hope to see some great times.
A friendly reminder, we do have class on Wed, and next week is the "Workout-A-Ton" and shoudl be a blast. The workouts next week are going to be relatively easy, but yet challenging.

Rounding up the Final Stretch

Hope everyone had a terrific Easter Sunday!

As we approach the end of camp, today is "The Final 300" for real. For those of you who were in attendance on Wed, we did the 300 as a group. Today you are on your own, and remember, you are only competing against yourself.
Due to the Final 300 being much more difficult than previous 300's, I am setting up the Final 300 along with the previous 300 and a Beginner version of the 300. We are going to have a few new Spartan's today so in an effort to challenge everyone, but not have anyone get hurt or not come back out, I am setting up 3 different 300's.
Later this week I am posting the itinarary for "Workout-A-Ton" next week, so stay tuned. Following Workout-A-Ton, we will have one final week and then the week after will be our final week. I need to know your thoughts on how long you want to be off, and need you to please post your comments. My initial idea was two weeks, then a month, then two months, so please provide me your thoughts.

For tonight, if you have a kettlebell, please bring it!! We will need KB's today.

Weekend Fun and Happy Easter!

Happy Easter Weekend to everyone and Happy Good Friday.. Hope everyone has a great weekend.
For those of you interested we are going to be going for a stroll down at town lake on Saturday and then will be doing a little plyo work at Austin High. We will be flipping tires, box jumps and a little pull up work. Afterwards, for a little R&R will be heading over to Gold's Gym (Tech Ridge) for an 11:30AM YOGA class followed lastly by a 400M swim.. After the marathon workout, will be heading home for more relaxation.

On Sunday, continuing TRI training, heading for a bike ride at the hills of P-Ville and will riding about 10-15 Miles.
Make sure that you get a good stretch this weekend especially for Monday's workout, you will need it.

Another sign of big Spartan Hearts!

Great job again yesterday to all. Now you know what to expect on Monday. We will once again do the "final 300", and then we will be doing a final 300 the very last time we meet which will be Monday April 27th. This will be the Monday following the Workout-a-Ton! Once we finish the first session, we are either going to take one or two months off. I am open for ideas and suggestions. So, please post a comment and let me know what you would prefer.
Once we start again, we will be starting easy and again building up our workouts. Lastly, not sure if everyone yesterday knocked out all their reps, and if you did, GREAT JOB! If you did not, dont cheat yourself on Monday, knock out all the reps. You are only competing against yourself and you wont know how much you improved if you dont do the same workout with the same number of reps.

See you at the Battlefield

Change of plans and workout today....

Today we were scheduled to start the final 300.. Before you get excited, we are still doing the 300, but we are going to do this as a group. We are incorporating a longer run today, and I am going to gauge how everyone is doing and going to do. Based on how people do today, we may have two 300's, and this will occur on Monday. So, you can look at today as practice. After today, we may have two 300's, one for the more advanced and then 300 2.0 for those that may not be able to do the Final 300. See you at the Battlefield.

The 300 2.0 Final Results.

Back again to claim his title of Top Spartan, Ndegwa is back! A true testament of not missing workouts, and pushing himself to the limit. Not only did Ndegwa regain his title, but his killed his time previously by 6:22. Very impressive turnaround.. A very close second was the defending champ, Thomas Stow who came in at 21:44 (2:01 difference) and a few seconds back, Manuel G (21:53). A second very impressive turnaround from last 300 was Donnie Phelps, who lowered his time by 2:42 and came in at 22:25. Lastly, Mark N decreased his time as well by 1:50 finishing his time at 24:20.

Top Spartan, Robert Ndegwa..

I would also like to say Kudos to our newest Spartan, Stephanie B, who has been with us for a few weeks now and has really been doing well.. Now, to the bad news.. It is important and crucial that people come to the limited amount of classes we hold. Every class is geared at making you better, and improving your time

Name Time Difference
Thomas Stow 21:44:00 2:01
Laura Guzman 25:05:00 1:07
Julie Hall 30:38:00 N/a
Stephanie B 24:25:00 n/a
JC Otero 29:25:00 n/a
Donnie Phelps 22:25:00 2:42
Manuel G 21:53:00
Mark N 24:20:00 1:50

Ndegwa 21:09:00 6:22

LaRhonda 38:09:00 2:50
Sherri 42:47:00 5:01

Happy Friday!

If anyone is interested in going for a light stroll at town lake, please let me know. I will be going down for a light 5-7 mile jog, followed by my usual YOGA class. On Sunday, if anyone is interested in a bike ride, I am hitting the pavement for a cool 10-15 mile ride. The Hills of P-Ville await me.
Make sure to get a good stretch over the weekend, you will need it for our week of the 300. Next week being that we are doing the 300, the workouts are going to be short, or they should be.
Have a great weekend.

The Aftermath of the Kettlebell

Great workout to everyone last night, today you should be a bit tender around your thighs and maybe your back. Make sure to get some good rest over the weekend, stretch and get ready for "The Week of the 300". We are fast approaching the end of camp, and we have 3 more 300's to go. I hope that next week, we see some dramatic drops in times.

I want to express how proud I am of every single Spartan yesterday. I know it was a bit tougher and you all rose to the challenge, great job everyone.

Yesterday's pics:

http://www.kodakgallery.com/ShareLanding.action?c=c2mhk6t3.6csdiaoz&x=1&h=1&y=r8lplk&localeid=en_US&cm_mmc=site_email-_-site_share-_-core-_-view_photos_button