CM,
Once again I'm proud of you man. You have accomplished a
lot in a short period of time and you have a small army of crazy people gunning
for you to succeed. 11 pounds down and we haven't even started putting the
screws to the nutrition... That is just testimony to the fact that when you
move your body and seek activity you will gravitate towards healthier foods,
Amazing huh.... Wait for it, wait for it. Almost like a health Continuum....
Had too.
Today's task is a little bit of a shift back towards some
straight sets. We are going to introduce a lot of new exercises today in which
I want preformed with structured rest between them.
Equipment: you need 5 bricks from the backyard
1/2 Turkish get up x 8 (one side) using a brick SLOW
1/2 kneeling get up x 8 (one side) using a brick SLOW
Rest 40 seconds and then repeat on opposite side. 4 x total.
Inchworm pushup 5 x in one direction then turn around and
do 5 back to you starting position.
Single hand thruster with explosive toss. Stand next to
your pile of bricks. Hold one in your right hand and squat as low as you can,
once you began to stand out of your squat accelerate as fast as you can
pressing the brick out and up and the top. THROW IT as far as you can in an arc
onto the mulch (think shot put). Repeat will all bricks right side. Walk over
and collect them then throw them back with your left hand.
Do NOT rest here go right into your next set of inchworms
repeat 4 x total
RING monkey bars. I want you to try to sting at least 5
in a row. Stay on those rings as long as you can without dropping. If you can't
"swing" to another than try hanging by one hand for 10 sec at a time.
Crab walk backwards up the slide - repeat 5x slow &
controlled using the triceps.
Rest 40 seconds then repeats sequence x 4
10 sprints from park bench to end of your walkway. As
soon as you reach the walkway jog back to bench. No rest just repeat as soon as
you get there.
Done.
The Equipment:
Francis Showed up late, so he had to do 20 Burpees before starting the workout today.
I blogged yesterday about the beginning and today felt like just that, the beginning. 6:30 this morning, I felt like it was my first day all over again. I just did not want to get up. Its the time when, in past, I have said to myself "self, its just one day, take a rest, go back to bed. You can do this tomorrow." Its the day I start to fade. Today was also the day that I moved past that phase with the help of my two friends and you all. While my body begged me to stay asleep, my mind asked what I would write about if I didn't do the workout. It asked if I was hurt or just trying to be lazy (which still sounds good to me right now) and not care about what I have already achieved. My phone chimed in and reminded me that I have a cholesterol test on September 4th, one that I had told the doctor would be better than my first because I cared about my health and did not believe in medication when it was not needed. I registered 210 on my last go out there, my blood traveling through my body on a Crisco surfboard. My phone was kind enough to remind me. My phone also reminded me that the buys were coming today too and would never let me live it down if I wasn't ready before they got there, bringing that harassment to the workplace tonight. You see, my mind, my phone and my friends told me "no excuses". Its how I want to live.
I am glad I dragged my sorry butt out today because the workout was awesome! I love when an exercise hurts (the good kind) when you do it at a regular pace and then you slow it down. Yes, I looked like a baby giraffe trying to walk for the first time when I was doing the inchworm pushups and like Sloth from the Goonies when I was on the rings making faces hoping that would give me the boost to stay on.
(Why do people make this face when they are struggling physically?)
I enjoy having Francis and Aaron there in the mornings now. Mostly because I'm a decade older than they are and though winded, I'm able to keep up with them on the exercises. It's gives me an ego boost I think (I'm not at the superego stage yet, am I? I think that's for oldies.) and allows me to hold myself even more accountable each morning, something I always need. We sprinted in race format, allowing me to push the calf (which feels unbelievably well considering everything I have put it through this last week) farther than I have in days, and kept us true to the sprint. It was a sprint, not a 3/4 run.
I left the playground this morning knowing I had left behind a bad habit and an excuse, which I think felt better than the workout itself. I feel reinvigorated and ready to pursue greatness within. Corey and Cady are ready as well, sending me copies of emails from race directors from all over that are happy to see them run. I've see emails for half marathons, triathalons, 5k and family walks all willing to accommodate the race chair. And we have a steeple chase in November that I am dying to do with them (think mini tough mudder on the beach without any mud pits)
Our next step is incorporation of my diet, which has gotten considerably better, but can use some work. Time to kick that Crisco surfboard in the ass.
BOOM
I blogged yesterday about the beginning and today felt like just that, the beginning. 6:30 this morning, I felt like it was my first day all over again. I just did not want to get up. Its the time when, in past, I have said to myself "self, its just one day, take a rest, go back to bed. You can do this tomorrow." Its the day I start to fade. Today was also the day that I moved past that phase with the help of my two friends and you all. While my body begged me to stay asleep, my mind asked what I would write about if I didn't do the workout. It asked if I was hurt or just trying to be lazy (which still sounds good to me right now) and not care about what I have already achieved. My phone chimed in and reminded me that I have a cholesterol test on September 4th, one that I had told the doctor would be better than my first because I cared about my health and did not believe in medication when it was not needed. I registered 210 on my last go out there, my blood traveling through my body on a Crisco surfboard. My phone was kind enough to remind me. My phone also reminded me that the buys were coming today too and would never let me live it down if I wasn't ready before they got there, bringing that harassment to the workplace tonight. You see, my mind, my phone and my friends told me "no excuses". Its how I want to live.
I am glad I dragged my sorry butt out today because the workout was awesome! I love when an exercise hurts (the good kind) when you do it at a regular pace and then you slow it down. Yes, I looked like a baby giraffe trying to walk for the first time when I was doing the inchworm pushups and like Sloth from the Goonies when I was on the rings making faces hoping that would give me the boost to stay on.
(Why do people make this face when they are struggling physically?)
I enjoy having Francis and Aaron there in the mornings now. Mostly because I'm a decade older than they are and though winded, I'm able to keep up with them on the exercises. It's gives me an ego boost I think (I'm not at the superego stage yet, am I? I think that's for oldies.) and allows me to hold myself even more accountable each morning, something I always need. We sprinted in race format, allowing me to push the calf (which feels unbelievably well considering everything I have put it through this last week) farther than I have in days, and kept us true to the sprint. It was a sprint, not a 3/4 run.
I left the playground this morning knowing I had left behind a bad habit and an excuse, which I think felt better than the workout itself. I feel reinvigorated and ready to pursue greatness within. Corey and Cady are ready as well, sending me copies of emails from race directors from all over that are happy to see them run. I've see emails for half marathons, triathalons, 5k and family walks all willing to accommodate the race chair. And we have a steeple chase in November that I am dying to do with them (think mini tough mudder on the beach without any mud pits)
Our next step is incorporation of my diet, which has gotten considerably better, but can use some work. Time to kick that Crisco surfboard in the ass.
BOOM
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