2.8.10 - Workout

"The bad news is time flies. The good news is you're the pilot." - Michael Althsuler

2 rounds of stairs:

- every step
- crossover
- backwards
- sprint

followed by the Spartan Workout.

For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

2.4.10 - Workout

"Rather than wishing for change, you first must be prepared to change." - Catherine Pulsifer

Stairs:

- Every step
- Crossover
- Backwards
- Sprint
- Crossover

After the Stairs, decided to do the Spartan workout:

For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

1.28.10 - Workout

Ran the stairs today:

2 Rounds of:

- every step
- cross over
- backwards
- hops
- sprint

At the completion of each round:

50 sit ups
20 burpees

You Got Served!

Ran the stairs w/ Steve and his crew. Goal was to do 10 trips up the stairs broken up into 2 sets of 5 followed by some push ups / sit ups / pull ups / dips.

The sets of five broke down like this:

1. Every step
2. Cross over
3. Backwards
4. Every other step
5. Your choice

The guys pushed a hard pace and I was spent after 6 and knew I could only get 8 in. After the stairs we finished up w/ the PT described above. My legs felt and still feel like jell-o. I felt extremely winded and felt like I just got served. I'm looking to do this workout every Wednesday with or without Steve's invite. Hopefully I can get to a point where I'm just smashing all 10 out w/out any rest.

Jogging back was such a task. I know I have some work ahead of me so I'm stoked.

Stairs

Today I decided to run the stairs. Goal was to get up to the normal 16, but by the time Kevin and I hit our 6th set we decided on doing 12. At the top we did either 5 burpees, 10 hindu push ups, or 20 crunches.

1. Sprint (hitting every step) - 5 burpees
   
2. Side ways (crossover step) - 10 hindu push ups
   
3. Backwards - 20 crunches
   
4. Repeat #1
5. Repeat #2
6. Repeat #3
7. Repeat #1
8. Repeat #2
9. Repeat #3
10. Repeat #1
11. Repeat #2
12. Repeat #3

Great workout. Legs were tired. Of course this being my second week of working out I decided to change my workout routine. The goal is just to be active and do something everyday, with the most being 2 activities in a day. With that I think I'll be fine.

Monday
AM - Run
PM - BJJ

Tuesday
AM - Run or Rest
PM - Workout (Legs)

Wednesday
AM - Workout
PM - Stairs

Thursday
AM - Workout
PM - BJJ

Friday
AM - Rest or Run
PM - BJJ

Stairs

Today Aaron, Steve, Ahmed and I did the stairs. Here's a run down of the routine again. 16 times up the stairs broken up into sets of 3 and 5.

1. Sprint (hitting every step)
2. Side ways (crossover step)
3. Backwards
4. Repeat #1
5. Repeat #2
6. Repeat #3
7. Hops (Single leg alternating at each flight of stairs hitting each step, then two feet hitting each step, two feet skipping a step, single leg alternating and hitting every other step)
8. Sprint (every other step)
9. Repeat #1
10. Repeat #2
11. Repeat #3
12. Repeat #1
13. Repeat #2
14. Repeat #3
15. Sprint (every other step)
16. Sprint (skipping 2 steps)

At the end of each set of 3 and 5 we did 20 push ups. On the 2nd leg of the reps we decided to do 10 burpees after each set of 3 and 5. Today was brutal. We tried going with minimal rest. My legs feel so burned out!

11/14/07

*UPDATE* - the run to the stairs is roughly 1.1 miles. So I guess that's my warm up. Found this awesome thing on google. http://www.gmap-pedometer.com/?r=1452298

After dogging it for about a week, I did the stairs run with Steve, Ahmed and Kenny. I did all 16 sets, but it kicked my ass. That's a good sign though. I haven't ran for some time now but was still able to get the entire 16 out. Let's just say Project: Kick Ryan's Ass AGAIN is well underway.

So here's the plan of attack:

Monday

AM Workout - Row and kettlebells

PM Workout - Distance run

Wednesday

AM Workout - Hill Sprints

PM Workout - Stairs (Sprints)

Friday

AM Workout - Row and kettlebells

PM Workout - Easy run

I'm probably going to do the hill this Friday just cause I skipped out this morning and get to a normal schedule next week. The workout above is just what I'm doing for the half marathon and not counting my crossfit and bjj I'll be doing. I hope after all this I'm in crazy shape.

Ryan - you should have never started yapping...you just lit a huge fire under my ass. HAHAHA.

*PM UPDATE* - After work I went to the gym to find that the workout of the day was "Linda". Reps of 10-9-8-7-6-5-4-3-2-1 of the following:

Deadlift 150% of your body weight
Bench Press your body weight
Clean 75% of your body weight

F'THIS! I was already dead tired after my stairs and my hamstring and knees were bothering me. So I decided to not do the WOD and just roll. Bad idea! Towards the end of class my calves and feet were cramping! Oh this sucks...

2nd Run for the day

So, one morning after working out at Mike's gym I go into the locker room at work to get ready and meet this guy who biked into work. We get to talking (which is a WHOLE 'NOTHER STORY that I'll get to) and he tells me he and his friend run Monday, Wednesday, and Friday with Monday being a distance day, Wednesday they hit stairs, and Friday is a speed day and invited me to join them. So I told him I would, but yestereday we couldn't cause of the rain. I get the email and thought about bitching out cause I already put 3 miles in but decided to join.

As for this workout, it's done at the Convention Center. So we had to jog there as a warm up which must have been less than a mile. Here's a pic of the damn stairs:

Here's the workout:

1. Straight up, touching each step.
2. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
3. Backwards (this was a bitch!)
4. Straight up, touching every other step.
5. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
6. Backwards
7. Jumping. At each flight you did a different jump. The 1st flight - jumped off of one leg hitting each step. 2nd flight - jump off of the opposite leg. 3rd flight - jump off of both feet. Repeat for the 4th through 6th flights.
8. Jumping. Same as the 7th, but this time hitting every other step.
9. Straight up, touching each step.
10. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
11. Backwards
12. Straight up, touching each step.
13. Sideways (Carioca), where you cross your feet, switching from left to right at each flight.
14. Backwards
15. Lunge. Slowly lunging up the stairs skipping 2 steps at a time.
16. Sprint, skipping 2 steps at a time.

Going up stairs backwards burns like a mo' fo' and hard because you find yourself almost tripping every time you go up. The 2nd hardest had to be the sideways cause it took a lot of coordination. Shiet was taxing...but I must say I'm peeling berry good.