Thursday, December 31, 2009

Dec 31st Challenge

For those that stuck with the challenge this month, pat yourself on the back! Seriously, you should feel great about how you ended 2009. The good news is that because of lots of great feedback, I'm going to keep the challenge going through January. If I finally figure out how to post from my blackberry, I'll get the January Challenges up much earlier. I am actually tempted to go against my own boycott and sign up for twitter since this would be the best way to get these out according to the tech geeks I know. If you didnt do the December Challenge, now's your chance. Anyone can and should do this!

OK, for today, since it's already getting late, here's the deal, I want 50 squat/shoulder press combo's. You can do 50 sets of 1, 10 sets of 5, 5 sets of 10, ... Just get it done!

I'll be posting tomorrow a more detailed note on making 2010 your year. No time right now. Have a fun evening everyone but be safe!

Happy New Year and thanks for reading!



Wednesday, December 30, 2009

Dec 30th Challenge

Back to basics:

5 supersets today X 20 reps of:

Push-ups (the even sets are normal push-ups, sets # 2 and 4 are done with your feet elevated on a bench)

Twisting Sit-ups



Tuesday, December 29, 2009

Dec 29th Challenge

You are on the home stretch! For those doing this challenge, I'd love some feedback on how you managed, and how you feel presently. OK, today:

4 giantsets of:

Seated Curl/Shoulder Press Combo (15 reps)

V-ups (20 reps)

Woodchoppers (20 reps)



Monday, December 28, 2009

Dec 28th Challenge and NBC IM review

Today, here's the plan:

4 giant sets of:

Jumping Lunges - stand with one leg/foot out in front of you and the other behind as though in a stride. Kneel the posterior knee down, going into a lower lunge position, then explode up, jumping as high as you can towards the sky, simultaneously switching leg positions in a scissor action while in the air and landing in the lower lunge position but with the feet opposite of when you started. Immediately jump right back up and switch leg positions again. Throw your arms into it by swinging them upwards as you jump upward. Do 16 reps of these bitches.

Balance Rows - 15 reps

Supermans - 20 reps

I had a chance to watch the NBC coverage of Hawaii once again. Here's my take: I'm typically a bit more forgiving with the coverage because a) watching this race on Wide World Of Sports in the late 80's is what got me involved in triathlon, and b) i"m just excited that triathlon is getting a bit of air time. Having said that, I found this years coverage a bit lame. First, the race itself - I felt like it was barely covered. I wanted to see more footage of the bike and in particular, some of the battling on the queen K amongst the pros. I also wanted to see more coverage of the pro race and the race in general on the run course. It was a brutal day - show the energy lab and people suffering out there. I felt they didn't cover this at all. Plus, I enjoy seeing people cross the finish line and their emotion, which they hardly covered. In regards to the special interest stories, I have a softness for them but there were too many this year and unfortunately none of them seemed to finish. Also, I love the Navy. They are also a big sponsor of the IM and seeing them get publicity and use of their sponsorship was great although I found it a bit too much as well. Finally, the commercials seemed often and long (Don't hammer me, I do realize that this is what pays to air this in the first place!). Reviewing previous years coverage often when riding my trainer, I know that NBC can do way better.



Sunday, December 27, 2009

Dec 27th Challenge

My apologies - took off early with the family today and forgot to pot. so today, just bang out 3 supersets of 20 reps of push-ups and double crunches and all is well.

Saturday, December 26, 2009

Dec 26th Challenge

Back at it today - time to work off some of that sticky pudding:

4 giant sets X 12-15 reps of:

Lunge w/ Twist: Hold one dumbell or a medicine ball with both hands and 90 degree bend in elbow w/ the weight at your torso or chest, Step down into a lunge, lowering the rear knee to an inch from the ground, while at this low position, twist at the torso/waist towards the side away from the forward leg, then twist back and return to starting/standing position. Lunge down again with opposite leg going forward this time and twist the opposite direction as well. Return to starting position. This equals two reps.

Straight leg bent over dumbell rows

V-ups (20 reps)



Friday, December 25, 2009

Dec 25th Challenge

Merry Christmas everyone! Today is a day to rest and spend time with family and friends. In an effort to have no zero's in December, todays session is quite simple:

3 sets X 20 reps of Double Crunches.

That's it, plain and simple!

Have a great day!



Thursday, December 24, 2009

Dec 24th Challenge

Happy Festivus! For today's feats of strength:

5 supersets X 20 reps of:

Standard Push-ups (you should be getting good at these by now! remember that if you cannot knock out 20 yet, then do what you can. If you cannot do 5 sets all at once, then spread it out. just get it done.)

Ab Crunch (reaching up with arms/hands) Toe Touch (one straight leg comes up on each rep, alternating)



Wednesday, December 23, 2009

Dec 23rd Challenge

4 giantsets of:

Squat/shoulder press combo (20 reps)
Bench Jumps (15 reps)
Full Sit-ups w/ Twist (20 reps)

Great session!



Tuesday, December 22, 2009

Dec 22nd Challenge

4 supersets X 20 reps of:

Push-ups w/ Goodmornings - do a standard push-up, and while at the top of the push-up, take your right arm and bring it around and pointed up towards the ceiling by using your waist so that your body is in a T position being held up by your left arm, torso turned to the side. Return to the upward push-up position, do another push-up and this time raise the left arm up. This equals two reps.



Monday, December 21, 2009

Wish List

I just posted the following article on my home page, :

As if a blog isn’t narcissistic enough, I thought I’d also give my personal opinions on some great products out there. The following material items are things that I like. It doesn’t necessarily mean that you are going to like them. I mean, come on, I may be posting a very self absorbed write up but I don’t expect everyone to agree with me on what are the best gifts to give or get this holiday season. I do realize that there are quite a few people out there with bad taste. Hopefully they’ll read this post and learn. Keep in mind that these items are by no means necessities. I love tech stuff but I also love seeing the guy with the 15 year old bike fly by those with the latest and greatest. OK, having said that, here are some cool things I like:

Body Glide and/or Assos Chamois Cream; I am still amazed at the amount of triathletes that still don’t use any creams that are designed to lessen friction while they train. If you take a shower after a long run or ride and need something to bite down on as the water hits your nether regions, you are way over due. Every person I know that uses chamois cream for the first time cant believe it took them this long to try it.

Deda or Fizik Bar Tape; Treat your ride with some love. Not only does new bar tape make your bike look that much better, it feels better. I prefer either Deda or Fizik because it feels nice, looks great, and lasts long.

Oakley Thump Pro’s: I cant say enough great things about these glasses w/ a built in mp3 player. It’s great having no wires, the battery life is excellent, they are light and don’t bounce around when running with them, the sound is great, and they look cool. You don’t want the O Roark which is the mp3 with the built in blue tooth also. Well, maybe you do, but I like to escape from those trying to reach me when I’m out running and riding in these. And I know that you shouldn’t be riding with headphones so save the lecture. What’s great about these is that you can leave the headphones off of your ears so that you can hear what’s going on around you.

Custom Nike Free 5.0:,running.7081.0,_667265653530303830392e2e31,INSPI_34095_v9_0_20080825 These are for just kicking around in. You won’t have them in time for Christmas or Chanukah but the wait is worth it. These look great with anything. Remember that jeans + your regular running shoes = dork.

Garmin Forerunner 310 XT:
You get heart rate, pace and it’s water proof! You want to know if you are gaining fitness; map out a course and run it at a specific heart rate and see what pace you average. Then retest six weeks later at the same heart rate and see if you are faster. You want to run a specific pace in your next race? You need to know that pace while doing tempo runs in training. For brick sessions, this watch is key.

A session with a personal trainer: I am constantly amazed and appalled by the form I see in most doing strength training. Learning proper technique and form are crucial to not only make sure you are benefiting from what you are trying to do but for avoiding injury and maximizing your time. A session or two with a good trainer is worth more than the $$$ you may spend on another toy and can actually save you a bunch of cash you may end up spending in orthopedic and chiropractic bills.

Big Ticket items:

I have had my same ct since 97’. Every time I ride a regular trainer be it wind, mag, fluid resistance, it reminds me just how great the ct is. And no, a regular trainer with a power tap on the bike is not even close to being the same.

Cannondale Supersix: I have been riding competitively since the late 80’s and I’ve had the chance to ride a ton of different bikes and also build up a valuable opinion (at least to me) on how a bike should ride. Forget the fact that most should be on a Slice (which rides way better than a Felt or Cervelo P3 – I’ve ridden both these and the wind tunnel may say different, but these two bikes don’r come close in ride quality to a Slice), more should be training on a road bike. And once you ride the Supersix, you won’t want to ride any other bike.

SRM Power Meter: Training and racing with power is where it is at. It’s time to accept the fact that there are modern day tech items that really can benefit you and help you go faster and get stronger and this is one of them. I’m not saying that you can’t do it without one, it’s just a lot more estimating and less pin pointing.

A Coach!: Sure, this may be the gratuitous self-promotion plug, but a knowledgeable and experienced coach will direct you towards achieving your big goals without you getting in your own way. Do your research because there are plenty of coaches out there. I’m not plugging my business but more just coaching in general. I do feel that the abundance of coaches out there now has made a bit of a mockery out of endurance coaching, however there are still quite a few really good coaches underneath the heaps of “I read a manual and passed a bureaucratic certification” coaches.

A Training Camp: A valuable camp should do more than just take you away from work and family to train for a week. It should allow you to learn about yourself and take away memories and friends for years to come.

Have a great Holiday Season!



Dec 21st Challenge

Sorry for the late post today for all those morning people doing the challenge. To make up for it, I'll go a bit easier today:

3 supersets X 15 reps of:

Reverse Lunge w/ Arm Curl Combo
Bent Over One Leg Balance Rows



Sunday, December 20, 2009

Dec 20th Challenge

4 giant sets of:

Shovel Snow
Push-ups (20 reps)
Double Crunches (25 reps)



Saturday, December 19, 2009

Dec 19th Challenge

We're supposed to get the "snow storm of the decade" according to the local meteorologists, which means we'll probably only end up getting a few inches. Nonetheless, wanted to get in a solid long run this weekend so Ken and I went this morning. We've been hitting a lot of hills around Monroe, which there is no shortage of. I have some really cool loops that Ken, Gus and I have been using for our 90 minute to 2 hr long weekend runs. Anyone who wants to join us, just let me know. If the pacing is different, I'll mark the course(s) well. We then go out for some coffee afterwards or end up at my house for coffee. It sucks to have to drive to run but ask Ken and Gus the benefits of these runs. After taking some downtime post Hawaii, then starting back up my running, I haven't been running well - until this past week. I've just felt sluggish and not smooth whatsoever, as though I had taken off way more time than I did. This week though, it kicked in. I have some athletes experiencing this sluggishness as well right now - it's very common after taking downtime. As I prescribed to them, be patient, shut out the emotions and just get the training done. It'll click sooner or later. I did a tempo effort this week on the treadmill that went great and felt smooth and then today on the long run, it felt solid. Patience and persistence.

Speaking of Hawaii, it's on today at 4:30pm on NBC!

Get your challenge done first though:

5 supersets of:

Squat/shoulder press combo (12-15 reps)
Bench Dips (15 reps)



Friday, December 18, 2009

Dec 18th Challenge

Core Friday:

4 giant sets X 20 reps of:

Double Crunches

Have at it.



Thursday, December 17, 2009

Dec 17th Challenge

I've been getting some personal emails asking for more description/information on some of the exercises over the past few days. If I didn't leave a description, that's because I described it in one of the earlier December Challenge posts.

Here's today's session:

Front Lunges/Side Shoulder Raise combo - place one foot on a step or physioball and take a long stride out with the other leg so that your feet are spaced a good distance apart, the rear foot up on the step or physioball. Keep your torso/posture straight, and concentrate on lowering the knee of the rear leg down towards the ground. Just before hitting the ground, pause, then do a side shoulder raise w/ 5 to 10 lb dumbells, then come back up. Do 12 reps and then switch feet position and do 12 reps again. This equals one set. You should feel this a great deal in the quadriceps of the front leg.

Punching - holding 2 to 5 lb dumbells and standing with feet shoulder width apart, punch with one arm out and throw the punch from the hip on that arms side, pulling back with the opposite arm/hip, then punch/do the opposite with the other arm/hip. Punch back and forth for 1 min continuous.

Side/Ski Jumps - place a small box like a shoe box on the floor and stand next to it so that it is parallel with your right foot. Squat down and jump laterally over the box landing with bent knees and the box now parallel and next to the left foot. Immediately spring back over the box, jumping back and forth laterally over the box. Do this for 1 min continuous.

Perform 5 giant sets of the above exercises today!



Wednesday, December 16, 2009

Dec 16 Challenge

If you have been doing this challenge daily, you should be feeling a bit tired, however, it'll kick in soon and you will definitely feel stronger shortly, so hang in there.

Today, 4 giant sets of:

Ball Push-ups - take a medicine ball, basketball, soccerball, go into a push-up starting position however place one of your hands on the ball instead of the ground. Do six push-ups, then quickly switch the ball to the other hand and do six more. When you get good at these, you can do them by moving laterally and switching the ball on every other push-up.

Bench Jumps - 15 reps

Full sit-ups w/ a twist - yes, good old fashioned full sit-ups. lay on your back w/ feet/heals on the ground and knees slightly bent up off the ground. If your stomach muscles are very strong, fold your arms across your chest or place your hands by each ear with elbows out wide. If you try one and your feet lift off the ground, then keep your arms straight and perpendicular to the floor when starting, pointed towards the ceiling. YOUR FEET ARE NOT ANCHORED UNDER ANYTHING!!! slowly curl up and keep going into a full sit-up and as you come up, twist slightly as though reaching towards the outside ankle of one foot, then return to the starting position and do another twisting to the other side. 10 reps to each side or 20 total.



Tuesday, December 15, 2009

Dec 15th Challenge

Midway through the month - keep it rolling:

Squat/Shoulder Press Combo (15 reps)

Double Crunches (20 reps)

5 supersets!



Monday, December 14, 2009

Dec 14th Challenge

How'd the weekend go? Let's start the new week out right:

5 supersets X 20 reps of:

Incline Push-ups (elevate the feet up on a step or bench)

Supermans - lie face down on the floor with your arms stretched out in front of you as though you are flying. Using your low back muscles, raise your arms and chest up off the floor and simultaneously your legs. Squeeze your glutes tight as you do this action, then return back to starting position.

Once again, if you aren't ready for 100 push-ups, let alone 100 incline push-ups, in one session, then do what you can but just try. Break it up throughout the day as well.



Sunday, December 13, 2009

Dec 13th Challenge

Sundays are long run days for myself. Ken and Gus joined me this morning for a very cold yet great long run. I planned out a very, very hilly course because in December, it's about building base and strength. In addition to the long run, here is the days challenge:

Ball Roll Outs - kneel down in front of a physioball. place your hands in a prayer position and low on the ball that is front of you. Then, slowly roll the ball out by extending from your hips and torso until your body is straight and your arms are straight and out in front of you with your upper arms resting on the ball. Remember those old wheels that jack lalane used and would roll out then return back? Mimic this but with the physioball. Keep your knees on the floor. If you are doing this right, you will really feel it in your abdominals and your low back even. Just try it - even if you are doing it all wrong, you will still be doing something that I'm sure you'll benefit from.

One Leg Roman Dead Lift - standing straight and holding dumbells in each hand, bend at the waist while simultaneously lifting one leg, keeping it straight at the knee, and lower the dumbells in front of you as though you are lowering them with straight arms to the floor. Stop when your leg behind and your torso are parallel to the floor. You are balancing on one leg. Then return slowly to the starting position, then do the same exact movement again but lift the other leg this time. This equals one rep.

Perform 4 sets X 15 reps of each exercise.

Yes, I know I need to get some pictures of these exercises posted.



Saturday, December 12, 2009

Dec 12th Challenge

Here's the deal:

Four giant sets (all three exercises back to back to back) of:

Walking Lunges w/ Snatch (12 reps per leg, use 5 to 15 lb dumbells)
Bench Jumps (15 reps)
Curl/shoulder Press Combo (12 reps)

I love this session!



Friday, December 11, 2009

Dec 11th Challenge

Here's the plan today:

Four supersets X 10 reps of version two of plank rows and 20 reps of ab toe touches:

version two of plank rows: place two dumbells (10 to 25 lbs each) just slightly wider than shoulder width apart on the ground. Grab them and put yourself in the upper push-up position, so that your elbows are locked out, your body is straight, and your toes are touching the ground, but that's it besides your hands holding the dumbells and supporting your weight. Then, slowly pull the right dumbell upwards towards your torso in a rowing action. keep your balance! then return the right hand/dumbell back to the ground and do the other arm. This is 10 reps per arm. This one is tough but give it your best shot.

ab toe touches: see an earlier post for the description.



Thursday, December 10, 2009

Dec 10th Challenge

We had some snow dumped on us early yesterday here in Monroe, CT. The roads were slick making the morning commute that much more interesting. As i drove down rt 59 into Easton, I could see up ahead a small Honda sideways in the road, the front wheels half buried in a snow bank and spinning away. There were twelve cars in front of me and I watched all twelve just swerve right around and carry on with their own day. As I swerved around and drove by, I couldn't help but think about how selfish and self absorbed our society has become. Ok, I actually did stop to help out. As I approached the car, a young woman was sitting in the drivers seat talking on her blue tooth with big eyes welled up with tears. I don't know if the tears were from being stuck and feeling helpless or from being scared of this lunatic still wearing shorts approaching her. It didn't take long to unstick her car and we were both on our ways continuing with our days. I don't bring up this situation to point out the fact that I stopped to help. I was really just surprised that none of the twelve cars even slowed down to ask if this woman could use any assistance. My first client said "are you really that surprised?". Have we become such a society that we not only don't stop to help out someone in need but we also don't expect anyone to help us out if we so happen to be in need?

Today, here's the plan:

three supersets X 20 reps per exercise of Woodchoppers and Bench Jumps.

For the bench jumps, use a bench or a step that is about 1.5 to 2 ft off the ground. If you are very fit and have been doing quite a bit of strength training, use a higher bench. Stand in front of the bench with feet shoulder width apart and squat down low as though you are a spring loading. Then, jump up as high as you can and land on the bench. STEP down from the bench, don't jump, and repeat this 19 more times.



Wednesday, December 09, 2009

Dec 9th Challenge

Besides shoveling snow:

Five supersets X 20 reps of double crunches and 10 reps of push-ups. Basic today but get it done.



Tuesday, December 08, 2009

Dec 8th challenge

Today, do 5 sets X 15 reps per leg of Step-ups w/ Front Shoulder Raise Combo (on a bench or two foot high step, place one foot on the bench or step and leave it there and go up and down stepping up with that same foot, simultaneously raising light dumbells straight forward until about eye level and lowering as you lower yourself off the bench. After 15 reps, switch leg positions and repeat w/ other leg. Do these either all at once w/ a 1 min rest in between sets or break them up throughout the day, just get em done.



Monday, December 07, 2009

Dec 7th - Monday Blues Buster

First, check out NBC's Hawaii IM coverage trailer on my home page ( ).

Yesterdays run first thing in the morning was beautiful. There wasn't any wind, the sun was out, and the trees were covered in white. Kenny and I did a hilly 1 hr 45 min. As if the hills on the course weren't enough, I stopped us at a steep one at the 75 minute mark of the run to do 10 bounding hill repeats.

Today's exercises:

5 supersets X 10 to 15 reps of:

Side Lunges - standing, go into a lunge, however, lunge towards one side as though lunging to catch a pass or hit a tennis ball that's coming a few feet to the side of you. Bend the back knee and keep the torso straight. Return to the starting, standing position, then lunge out to the other side. This exercise works your lower extremities and places emphasis on the abductors and core. If it's easy for you, hold dumbells in each hand or a round barbell plate with both hands against your stomach/chest.


There you have it. Do a set of the side lunges (lunge to the right, return to center, lunge to the left, return to center, that's one rep), then go right into a set of the push-ups. This equals one superset. You can rest a bit in between each superset, or you can even break this up and do sets throughout the day. just get it done!



Sunday, December 06, 2009

Dec 6th - Sunday's Challenge

Here in CT, we received our first dusting of snow overnight. Thursday, it was in the 60's and I ran in shorts and a t-shirt. I'm about to head out for my Sunday morning run now and it's 30 degrees. I'm still wearing shorts however, damn it!

Is anyone sore from any of the exercises? OK, here's today's plan:

4 supersets X 12-15 reps per exercise of:

Plank Rows - place one hand on the edge of a bench, keep that arm straight, and keep your body very straight in a plank position with your feet close together, so that the one arm with the hand on the bench is supporting your weight. With the free arm/hand, grab a dumbbell and do the rows, pulling the weight towards your belt line and and focusing on getting the elbow back. picture trying to start a chainsaw. Finish 12-15 reps, then switch arms and do the other side.

Curl/Shoulder Press Combo - seated either on a bench or, even better, on a physioball, holding a dumbell in each hand, perform a curl by using the biceps to flex the elbow and bring the weights from the lower position up towards your shoulders. When the weight is near the shoulders, go right into an overhead shoulder press, rotating your arms simultaneously so that your palms/fingers are facing out, away from you at the top. Lower the weight slowly back to the starting position, reversing exactly what you just did.

Try to get outside today. If you don't run, then go for a walk.



Saturday, December 05, 2009

Dec 5th Challenge

Hopefully some of you are sticking with these exercises each day. If you are currently doing a strength routine, add them in, it can only help. If you are training for swimming, cycling, running, ... and concerned that these exercises may interfere with the training you already have scheduled that day, quit being lazy and just do it. It's December, there shouldn't be any key races coming up soon so work on that strength and train your limiters. If you haven't been doing any training, well these exercises are the perfect way to get your ass in gear.

Today, you have three sets of Walking Lunges/Snatch Combo:

Walking lunges/snatch combo - step down into a lunge while simultaneously lifting dumbbells w/ straight arms, forward and overhead, so that when in lower lunge position and rear knee almost touching the ground, your arms are raised directly overhead. Then return to the starting position and step forward w/ the opposite leg, while again performing the overhead snatch. Return to starting position and this equals one rep.

Use 2 lb to 15 lb dumbells depending on your strength and present conditioning. If you don't have any dumbells, then use anything that weighs a little, like water bottles, bricks, ...

Perform 3 sets of these today by 12-15 reps.

On another note, Lisa and I and some other friends just finished up my three day juice cleanse. I designed this to have the same purpose as my two week cleanse, which is to cleanse out your system, kick start your metabolism and make you much more aware of your present nutrition habits, be they good or bad. This is the second time that we have done this cleanse and I can honestly say that this three day juice cleanse is just as (if not more) effective as my two week cleanse diet! In January, those that work with me, you know that it will be cleanse time. If you have a juicer, you may want to give this new cleanse a go. A blender doesn't work, you need a juicer. If you don't have one, it may make a nice holiday gift. Anyone reading this can contact me if you want more information on this three day juice cleanse and want to give it a go.



Thursday, December 03, 2009

Dec 4th - Core Friday

Before kick starting the weekend by pumping in a few beers, get the following done first:

5 supersets of Planks X 1 min and Double Crunches X 20 reps.

Planks = lieing face down on the floor, prop yourself up onto your elbows/forearms as though riding in the aerobars. Keep your feet close together and your body/torso as straight as possible. Most either have their ass too high or sag towards the floor so look in the mirror and perfect the plank. Hold steady for 1 minute. If this is easy, keep one leg straight and one inch off the ground while doing these.

Double Crunches = do a basic crunch with hands behind your head, however simultaneously use your psoas/hip flexors to raise your knees/legs up and in towards your elbows, contracting your stomach muscles firmly, then slowly lower back to the starting position.

Superset = one exercise done for the desired reps, then with no rest go right into a second exercise for desired reps, then rest. In this case, it will be planks for 1 min, followed immediately by 20 reps of slow double crunches, then rest 1 minute before doing superset number 2.

Again, you can do these all at once or break it up throughout the day. Get it done!



Wednesday, December 02, 2009

Dec 3rd Challenge

Did you do your push-ups???

OK, today, the plan is to do 5 sets of 20 squat/shoulder press combos. Again, you can do all 5 sets at one time, resting one minute between sets, or you can break it up and do a set here and there throughout the day. Just get it done.

Here's how to do a squat/shoulder press combo: grab some dumbbells and stand w/ your feet about shoulder width apart. Hold the dumbbells up by your shoulders with palms facing in towards you. Squat down slowly as though you are sitting back onto a small, low bench. Get as low as you can but don't let your knees come out over your toes. Then, in that low squat position, come up quickly as though you are about to jump up in the air, while simultaneously pressing the dumbbells up over your head and rotating your arms/wrists so that at the top stretched out position, your palms will be facing out away from you.

This is one of my favorite all around exercises.

Have fun!



Dec 2nd Challenge

Today, the plan is to do 100 push-ups. I don't care whether you do them all at once, or do 20 sets of 5 throughout the day. Just get in 100 push-ups today. If you can't do a regular push-up, then you can do Gus push-ups with your knees on the ground or use a physioball and put it under your thighs. Is this ambitious for some? Sure, but don't let that stop you. Have at it!



Tuesday, December 01, 2009

December Challenge

I hope that everyone had a nice Thanksgiving. Today, being December 1st, I want to throw out a challenge to all who may be reading this, even if it's just you two, Baker and Molson. My challenge is to try and exercise every day in December, leaving no zeros in the training log. I will be partaking in this challenge and will also post up a different strength, core, and/or cardio session daily that I will be doing and that again, I challenge you to do along with me. In fact, chances are that if you are reading this, you have been sitting at your computer for awhile. I know this because most will view the shit I spew here when they are truly bored and have already surfed for awhile at the higher priority sights, which for Baker and Molson is probably porn. So step away from the computer right now and do 20 push-ups. If you cant do 20 push-ups in a row, then your goal for December is going to be to work on your upper body strength.

Today, I will be running easy for 1 hr, but in addition I will do the following and urge you to do this strength/core session as well:

Perform 3 sets X 20 repetitions of:

walking lunges w/ snatch combo (holding dumbbells in each hand, step down into a lunge while simultaneously raising the dumbbells forward and all the way up over your head. When you step up and forward from the lower lunge position, lower the weights back to your sides, then step forward with the other leg, raising the dumbbells up over your head at the same time. Return to standing/starting position and this equals one rep.

Double Crunches - lay flat on back with feet on the ground and knees up and hands behind your head, perform a slow crunch while at the same time raising your knees up and towards your elbows.

Hope a few of you take on this challenge. Lisa, Jen and I are also back on the three day juice cleanse.