Workout with Tim and Adam

5 rounds

10 Burpees
25 sit ups
20 wall ball
15 Box jumps

3 days in a row

1.3 mile run @8.4 mph and 1% 9:26 then 38 minutes of Spinning with 9 accelerations to almost sprints for 15 seconds with 1 minuts rest max heart rate 155

Wednesday

2 Spin Classes today. class 1 ~50 minutes around 125 average Heart rate; Class 2 ~45 minutes average Heart rate 135

Before the first Class 1.1 mile run at 1% and 8.3 miles per hour 8:04

Morning workout

1 mile run @8.2 and 1%
7:29
51 minute total spin time
3 Rounds of 4* 2 on 1 off @HR ~140 2 minutes off between rounds

drank 2 * 16.9 oz

Breakfast 1/2 cup oatmeal, 5 prunes, 2 eggs, 1/2 cup milk

Post workout weight 214 w/ frees, lulu pants and ss shirt

I think we better say the before has been established

State Championships completed

The Alpha girls dominated the podiums at State this weekend. taking 7 of the 9 spots including 2 top steps. We take off Wednesday for Bend to see if Ashley can continue on the National scene. She will race Friday morning. I believe her race is at 8:00 in bend.

Thursdays plan

Tonight the plan is to repeat Tuesdays workout. The hope being theat everything will feel better.

Working out

Teh getting ready to get ready workouts have started. Adam and I went through the Warm up 6-3-10 tuesday night and still feeling it today.

1 mile run followed by 3 rounds of

10 back extensions
10 GHD situps
10 Pushups
10 Pullups
10 Lunges per leg
10 Squats

We followed that up with 100 flights of staris on the step mill. the stairs took 14:27

State in 2 days

Basedf on the races last weekend everything is looking great for State and National Championships over the next 8 days. We head up to westminster for State on Saturday and then off to Bend on Wednesday and race Friday for the National title.

Some cross pics

Nationals 2 weeks away

We had our first cold weather weekend and it was an eye opener. Find the warm clothe, hand warmers etc time to get ready for bend. Ashley has been preparing pretty well. one more week of running then time to just ride your bike.

11 rounds

7 Dead Lifts
7 Burpees
7 Pullups

2 k row

rest

100 wall ball 4:27

10 rounds

10 Burpee
10 GHD situps
10 Jump to bar
10 Back extensions
10 lunges

Row 500-400-300-200-100

Push Press 25-20-15-10-5
Kettle Bell Swings
Box Jumps
Burpees

Lululemon Run

Going on the Sunday morning run with Lululemon this morning.
I went 4 miles with the girls we tried to work some intervals on the way back they got a pretty good workout in.

Lauren was exhausted.

2 rounds

30 box jumps
30 Wall Balls
3 laps
30 power Cleans
30 K2E
row 500

Staci 30:49
Pat 37:30

3 rounds

10 K2E
10 Burpee Box Jumps
10 Push Press

7:05

Row 500, 400, 300, 200,. 100
7 Box Jumps 36 IN
10 Pullups
28 Lunges

5 rounds

10 Pushups
25 Boxjumps
25 Situps
15 KBS

Countdown to Cross Nationals

Summer is officially over. 2 Days of school under the girls belts. Now it is time to lay out the plan for a 10-12 year old womens National Championship.

Ashley is coming off a great training weekend at the Courage Classic so we know she has the Endurance in her legs. The big key now is increasing her power.

I believe the key will be 2-3 tides a week and 2-3 Crossfit type workouts a week. the rides forthe next couple months will be on the Mountain bike to increase bike handling skills with a road ride now and then for some base miles.

The crossfit workouts will fit the standard crossfit prescription with the goal being increased explosive power paired with decreased recovery time and core stability.

Courage Classic

The family did the Courage Classic this weekend.

Everyone rode great. Ashley (11) rode 130ish miles over the 3 days and the entire 1st day including Vail Pass 57 Miles.

I can't reccomend this ride enough.

Waterton Canyon

Much better ride up Waterton Canyon this morning. we did the Roxbourough loop with a few minutes riding out of the bottom towards Indian Creek.

Golden Gate State Park

Went Mountain Biking up at Golden Gate State Park today. I was not impressed. Very tough climbing on lose rocks followed by a very rough descent. Very hot today as well. 95 as we finished the ride.

1 hour ride with the kids

20 minutes on the step mill
2000 meter row
3 times 10 push ups, pullups, squats,lunges, back extensions, GHD sit ups

1 lap
15 KBS
1 lap
20 KBS
1 Lap
25 KBS
1 lap

this weeks events

Monday we should be heading out for an hour to hour and a half Mountain bike ride starting at 2:00

Tuesday 1:30 Climbing at Rockin and jam'n

Friday we will be out at Sol Vista fro the Cross country Mountain bike National championships

This weekend we are planning a morning mountain bike ride on the Indian creek trail.

Running

~4 mile trail run

5 times 5 Push press

75 decline sit ups

Mountain Biking

Took Ashley to ride Buffalo Creek today. 3 hours on the bike 17 miles. I estimate about 2000 feet of climbing. I think she could do some good stuff at Mountain bike Nationals Friday.

Sand Volleyball Court Workout

Kettle Bell Throws, Lunge, Burpee Broad Jump, Run

Times 4

5 by 5

10 Squats and 10 Pushups times 2 as a warm up
10 deadlifts at light weight for form
7 dead lifts at moderate weight to warm up
5 rounds of 5 deadlifts for maximum weight

235, 245,255,265, 295

4 rounds of 10 ab rollers and 10 K 2 E

First Met Con work out

30" box Jumps 21-14-7
Burpees 7-14-21
Pullups 21-14-7
Sit Ups 7-14-21

Consistency

Consistency is such a key to achieving the fitness you would like to sustain. I personally am starting to hit the consistency I need to start to take the next step which is intensity.

Workout preparation phase

1000 meter row

3 times

10 hip extensions

10 ghd sit ups

10 pullups

10 pushups

10 squats

10 lunges

1000 meter row

Born today

Adventure Readyness is born today. What will your adventure be? 100 mile bike ride? Adventure race? HeliSkiing? 20 Year Class reunion?

We will help you prepare for whatever your adventure will be.