Summer has been busy

Great Article

http://fitness.mercola.com/sites/fitness/archive/2011/03/22/beware--new-study-finds-too-much-cardio-can-hurt-your-heart.aspx

Tuesday May 29, 2012

For Time:
10 Muscle Ups
20 Pull Ups
30 Ring Dips
40 Burpees
50 Hand Release Push Ups
75 Air Squats
100 Double Unders (200 Singles)

----If you cannot do a muscle up, add 20 to each pull ups and dips.  A box dip can be substituted for ring dips but the number needs to be doubled. 



After at least 1 hour of rest: Shoulder Press 4x9

Friday May 25 2012

For Time:
50 of each exercise
Box Jumps
Jumping Pullups
KB swings
Walking Lunge
Knees to Elbows
Push Press 45
Back Extensions
Wall Balls
Burpees
Double Unders


Strength:
OH Squat 3-3-3-3-3-3-3
Snatch 5-5-5-5-5

Thursday May 24 2012

7x3 push jerk Run 400m 40 pull ups 20 hspu Run 400m 30 pull ups 15 hspu Run 400m 20 pull ups 10 hspu

Training

 Last Friday I woke up at 3:55 in the morning to go run my "leg" of the Ogden Marathon Relay......The original plan was to run 5 miles and then give encouragement to my wife who is in training for a half marathon.  The first 5 miles felt really good, so I thought I would stay with her to run the next leg so we could both end up doing 10.  I have not ran more than a mile at a time in over two years but I have been training every day trying to break into different metabolic pathways.  And so we got to 10 and figured this would be the one time in my life I actually ran a half marathon so we just kept going.  I realize 2 hours and 6 minutes is not the fastest half marathon time of all time and according to Erin, at the aid stations after mile 11 and 12 I was a ravage beast, but consider that I never run more than 2 miles a week and it is proof that this type of training can prepare you for just about anything.  Oh and for the record my wife was amazing and if it had not been for her, I would have quit with 5. 

Last Friday.......