Monday, July 31, 2006

People at work keep asking me to help them workout. It's awesome. I wish I lived a little closer to work. I would do a weekly camp. I hope Ginger and Marie make it in the morning since I will have to leave the house at 5am to get there on time for them. They are just starting and neither of them know about Crossfit. So I will do basic exercises so that we can work on form.
Dynamic warm up
Side shuffles
J jacks
Lat hops

Squats 3 sets of 20 seconds with 10 seconds rest
knees to chin

Short chipper 1 min each repeat if we have time
ball slams
sumo squats

Sunday, July 30, 2006

Over the last few days I've been feeling pretty shitty. I've got pain in my knees, shoulder, back. I'm not sure what the deal is. So I took a rest day.
BUT...Today I just had to ride. It was a short 20 mile ride with Ernesto and Judy. Judy is young and fast. I got dropped at the end. Overall it was good for me to ride with faster riders. Today I'm trying to stay away from all other forms or working out. No rings, push ups or kettelbells. I work tomorrow but I'm not going to start my day with a 30 min work out like most other days. I will continue to Stretch out. Twelve or 13 hours on my feet in the ER will be enough for now.
I can't wait to get my new D-ball for my gym and to use with my little fitness group. Maybe in the next few months I will be able to get a few more KB's..Lets hope!

Thursday, July 27, 2006

What is the point of this blog? My life is not very interesting. I work, I Play, eat sleep and workout all while spending time with my partner and dogs.

Well, this is here to let people know that fitness is part of life. Hopefully to inspire people to make there workouts fun and playfully....But hard. Health is a gift and it comes at a cost of time and sweat! What it gives back is life and energy. Movement should be part of life. Just as much as staying still and knowing yourself. Moderation is what I try to live by. Diets suck and don't work. If you eat don't overfill the damn tank! If you do... work it off, use it. Don't waste fuel! Move, live and rest. Enjoy!

Wednesday, July 26, 2006

This is going to kick my ass!

100 KB Swings with the 16kg
100 Sit Ups
100 Squats
25 Burpees
100 Squats
25 Burpees
25 Kipping Pull Ups
50 Push Presses with 15lb DBs

Dynamic warm up:
Mt climbers 20
High skips
Side shuffles
Lat hops 20
Hops 20

Meat and potatoes of workout:

4 rounds of Rope ball-15 Thrusters

4 rounds of Stick squats length of court- KB swings 10 each arm

4 rounds of walking lunge length of court-10 pushups

4 rounds squat push ball length of court-renegade rows

Core work:
Side up Abds 15 each side
V-hold 4 X max
Planks 4 X max

New skill:
hang clean

Tuesday, July 25, 2006

Today will be a rest day of sorts. Working in an ER is not very restful but that's the way it goes. So I will be off to work for a fast stretch out and then it's on to the ER.