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.