Nothing tastes as good as being lean feels

I came across this article on marksdailyapple.com about the psychology of giving up your favorite foods to look and feel better in life. I thought the article was really interesting and I wanted to share it. You can read the article here.

Maximum rounds in 12 mins

Maximum rounds in 12 min of:

50 meter sprints

10 squat jumps

10 hand stand push ups

I finished with 7 rounds + 4 squat jumps. I got this workout from Marksdailyapple.com's workout of the week. I just tweaked it a bit with the Handstand push ups instead of regular push ups. This afternoon after climbing I jogged up to the park in my neighborhood to get some sprinting going on. Going into this wod I thought 10 rounds was possible. I think it certainly is for most. However I got slowed down on the hand stand push ups. The first 2 rounds were unbroken at 10 a piece. Then I could only manage 5 on the first go and a few more after that. I did feel pretty strong through out the 12 minutes. The sprints and the squat jumps were a great combination.

Core work

50 full sit ups ( touch top of feet)

20 of the following lower complex ( 1 leg lever, then raise your feet back up and do 2 hip raises=1 rep)

50 full sit ups ( touch the top of feet)

My abs will be sore tomorrow for sure.

I had a great day today. Got up kind of early and went climbing in the Flat Irons. Had a great hike to the base of the climb and a great climb. The temperature was amazing today. For climbing and working out in the park. Great day indeed!

Renegade Man Makers

5 rounds of:

10 renegade man makers

45 walking lunges with 10 push ups ever 15th, 30th and 45th lunge

1 sit start rope climb 15'

Another beautiful sunny day here in Boulder. When I got off from work I asked a co worker if they were interested in training at a park nearby. He mentioned that he had a couple of 30lb dumbbells lying around. I suggested he bring them to the park and I would bring my rope and we came up with this wod.

I have never attempted a man maker before and I like them. I Love them! The lunges kicked my ass as well as the push ups. Doing the push ups made the rope climb so much harder. I messed up my timer on my wrist watch some time around the 15 minute mark so I don't really know how fast we finished this workout. I really enjoyed this workout. Being outside at the park in the sun. Getting a new friend involved was also a plus. Great day ! Great workout!

Gassers

A gasser is a sprint from one sideline of a football field to the other and back and again to the other side and back. From sideline to sideline on a football field is 53 meters. So a full gasser is a 212 meters sprint.

Today after work I jogged up to a park by my apt with my rings, my jump rope and heart full of ambition.

After a good warm up I started off with 5 rounds of full gassers. The first three were pretty good. The last two my legs were not responding as I wanted them to. My times for each were 40 secs, 42 secs, 43 secs, 43 secs and 43 secs. I was pretty happy to keep each one below 45 secs. The rest ratio was 1:3 on these.

After a couple of minutes to catch my breath I got started on the second part of this workout. During my warm up I set my rings up in a tree in the park. The second half went like this

50 double unders

25 ring dips

40 double unders

20 rings dips

30 double unders

15 ring dips

20 double unders

10 ring dips

10 double unders

5 ring dips

I finished in 7 mins 40 secs. The double unders were pretty easy. Each set unbroken. The ring dips got me on round two. The first set was unbroken and felt good. The second set I made it to 17. I thought I would be able to get them all unbroken. But on 18 I just failed. It was pretty close through every set after that. I hit failure with just a couple of reps left.

For core work I did 5 rounds of 10 V sit ups coupled with 30 secs supermans. All of this work felt pretty good.

Tabata this

Tabata- 20 secs work with 10 secs rest X 8

Pull ups 44

Toes to bar 40

Push ups 94

Air squats 130

Studies have shown that when athletes perform tabata intervals, they increase both aerobic (endurance) and anaerobic (short bursts of energy) capacities more than any other type of cardio. Tabata intervals can be used as a fat burning method and can also improve performance in most aerobic and anaerobic sports.

One tabata interval is only going to last four minutes. Trust me, it is going to be the longest four minutes of your life. When you try this, pick a couple of exercises and use lighter weight or body weight only.

Remember, in order to get the best results you have to push yourself. Go for the highest reps possible in 20 secs and then rest for ten. When the 10 sec rest is up get right back to work and have fun. Helps to have some sort of timer handy.

Stairs + Sandbag = Pukie

As many rounds as possible in 20 minutes of:

Sprint stadium stairs with 40 lb sandbag (60 stairs)

5 thrusters at the top of stairs with sandbag

5 turkish get ups at the bottom of stairs with sandbag

I finished with 6 rounds + 5 thrusters

I grabbed my sandbag and walked down to the high school for some work on the football stadiums stairs. It was pretty exhausting just to carry that thing to the stadium. I did some squats and lunges and presses with the thing on the way. Just to start my warm up.

There were 60 stairs from bottom to top of the stadium. Sprinting to the top with the sandbag had my lungs and quads burning. The thrusters were not easy. The TGU's were a total bitch.

The sandbag was awkward. Difficult to get set and I dropped it on my nose once. I did manage to get every set unbroken however. My goal was 8 rounds, but I underestimated the difficulty of this wod. The most challenging part was walking back home with my bag. My core was totally fried by this point and I had to keep changing shoulders every minute so I could make it back.

Bear Peak

Today the weather was sunny, warm and zero wind. I called a friend to see if he wanted to hike a local mountain with me. About 3 miles puts you on the top with amazing views of Longs Peak in Rocky Mountain National Park in the North. Greys and Torreys Peaks dominating the western landscape and Pikes to the south. On the summit we had zero wind, clear skies and breathtaking views.

After the first mile I was feeling pretty loose and I had tons of energy. I felt like doing more than just hiking so I started to do push ups when we stopped for water or to check out the boulders on the way. I rattled off as many pull ups as I could when ever I found a tree branch low enough to grab on to. Towards the summit I would pick out markers in the distance and try sprinting to them. On the summit I was doing handstand push ups on a boulder and L sits between smaller boulders. I tried to get in some TGU's but the ground was not giving me the opportunity. Great day and a great hike. The world is my playground.