It is during our darkest moments that we must focus to see the 

light.

I experimented a little with my training today let me know if you like it!

Gym:

1000m rowing at highest difficulty

4 mins of burpees (split into 20 secs work with 10 secs rest, repeating till the end of 4 mins.)

1000m rowing at highest difficulty

Now I'm in for a good nights rest and a marathon in the morning! Ill post a full race report when I get back!

K.I.S.S Principle - Keep It Simple Stupid!

Easing into another competitive weekend I've been trying to keep to the KISS Principle.

Gym:

2 sets of

135lb back squats - 15 reps

25lb plate held over head while lunging - 30 reps

Bear Crawl - 20 yards equidistant backward and forward 

This workout gets the legs cooking! Make sure to reduce rest in between sets to get that aerobic benefit out of this workout!

All that is necessary for the triumph of evil is that good men do nothing.

Today was a little easier recuperation day with a primary focus on the upper body.

Gym: 

2 sets of 

35lb Dumbbell Clean and press - 15 reps

115lb Stability Ball Bench Press - 20 reps (16 reps on the second set)

Back Extensions - 20 reps

Atomic Push Ups - 20 reps 

(The Atomic Push Up is where you do push ups with your feet in straps suspended off the floor and at the top most position of each push up you tuck your knees in towards you chest and back out.)

This wrecked the arms and chest area with a nice soreness tot he back of the legs as well.

Hope to get some time in Swimming tomorrow keep getting distracted!

Only a life lived for others is a life worthwhile.

I'm pretty tired so I'm going to get right into today's workout!

Gym: 

2 sets of
Clean & Press 115lbs - 15 reps
Push ups (with every other one explosive enough to make your hands leave the ground) - 30 reps
Deadlift 135lbs - 20 reps

Outdoors: 

Rock climbing
This was an incredible upper body workout! The most fun was the rocks where you fell straight into lake superior if you lost your grip.

Went home and finished the day off with 150 Hindu squats and a nice ice bath for my right foot!

Men talk of killing time, while time quietly kills them.

Today was a conglomerate of exercises. I started with two trips to the gym on bike. Then I did a gym workout which I'll go into more detail later. Dabbled in a little rock climbing and finished off my day with 300 Hindu Squats.

Back workout:

2 Sets of

Bent Over row 95lb bar - 15 reps

Pull ups - 10 reps

Reverse flies - 12 reps 

I've been dealing with some foot injuries the past few weeks, so starting tomorrow I'm going to try alternative cardiovascular exercises. That way I can work my respiratory system without the extra stress on my feet hopefully giving them enough rest for my upcoming marathon!

Endurance is not just the ability to bear a hard thing, but to turn it into glory.

Today's workout was actually a shortened version of a Tough Mudder it was great fun!

I biked 4 miles to the obstacle course arriving about an hour before race start.

The race itself was intense. I made the mistake of not lining up early enough so I was stuck running the with the third wave of ten instead up front with the faster individuals. I finished the 5k course (3.2 mi.) in 5th place. The other 4 ran together with a minute head start on the course so I never saw them. I was only 58 seconds from first place and 13 secs from 4th so next time I'm taking that first wave! My finish time was 24:11.

I finished up with a another 4 miles back to the house.

Now I've got a week to get ready for a marathon!

There is no substitute for hard work.

My workout for the day:

2 sets of

Bear crawls with a dumbbell row 20ft forward and 20ft backward

Broad Jumps every 40 ft do 10 squat jumps total = 80ft and 20 reps

2 sets of

Standing paddle with 45lb bar, Forward 12 rotations and reverse 12 rotations

Biceps curl 45lb bar 12 reps

Shoulder press 45lbs 12 reps

Your Challenge: 

3-4 sets of 

Squats (bodyweight) 20-40 reps

Horziontal jacks ( Push up position with your arms locked out jump your legs apart and back together) 1 minute

Curl & Press dumbbells use a weight that lets you perform 12- 15 reps