School, Work, Training, Friends, Oh my!

This week has been rather interesting, but good!

It was my first full week of classes and working the new job at the wellness center, and I tell you what, I think this semester is going to be a very good one :)

Had a rough patch of sickness earlier this week... all better now. Kind of a weird thing, since I rarely become ill. I mean I was still very active, I just was coughing and sniffling quite a bit and had trouble sleeping, which made me very exhausted. I guess it is one of those inevitable things when you're constantly around sick college people... But good news is I am well.

Also had an amazing snowball fight one night with a bunch of great people! It was very entertaining!! And then the next night I went to hang out with Hannah and her roommates, we watched The Hangover.... and ate cookies - they were super soft nomnom. Good times :) Cannot wait for the second one.

I did this massive workout on Thursday:

10 minute treadmill warm-up

5x6 side jumps over bench-followed by 6 push-ups

Then came the tough stuff - 7 exercises (using a barbell), 1 minute a piece, 3 times, no rest between workouts until the 7 minutes was over, 2 minute rest between sets -

Deadlift

Row

Hang clean

Front squat

Push Press

Good morning

Barbell squat

My hammies = FIRE.. but of

course... LOVE IT! :)

Also, Jimbo and I are doing the Tough Mudder races on March 12/13 in

Georgia... 10 mile obstacle course. 2 days in a row. How sick is that! Today, Sunday, we went to Green River Lake and did an 8 mile trail run. It felt so good, but it might be time for trail shoes - Brooks Cascadia, anyone! ;)

I think there were a total of 6 times that we (Jimbo and I) had close encounters for rolling our ankles - 2 were Jimbo, .... 4 were me. Maybe it was the regular road running shoes (Mizuno Wave Rider)? Luckily, no injuries, and LOTS of fun!

So Jimbo and I did that 8 mile run this morning, then after brunch, the cycling team was doing a group ride. I was not planning on joining, but I did. Ended up being a 2 hour ride for me - as I decided to head back on my own, while the rest of them did about 3 hours. Pretty successful day. Trail run + bike ride + gorgeous weather = GREAT!

Gearing up for another action-packed week, as Awesome Abs and Boot Camp fitness classes begin! Let's push forward - in health and in life.

Cheers!

Back at it.

Sorry, I know... been falling behind. But back on it.
One of my workouts from the past couple days (Saturday) was a beastly workout!:
16x3 pull ups
25x3 plyo push-ups
20x3 dips
50x3 dumbbell swings @30lbs
20X3 plyo box jumps
20x3 myotactic crunches
25x3 flipped bosu push-ups

Then, after the workout, I did this foam-roller push up challenge that Mom challenged me to! here's the link http://www.youtube.com/watch?v=sTqYtvYMd_w

Sunday's workout was this:
20x2 one-arm-elbow assist push-ups
20x2 knee plank crosses
15x2 knee hold pull ups
20x2 plate press squat @45lbs
20x2 landmines @90lbs
15x2 one-arm kettleball swing @16lbs (each arm twice)
40x2 mason twist + press @16lbs

and I did about SIX 30 second sprints on the treadmill at 12MPH (5:00/mile) @ 2.0 incline with 15 seconds rest in between... it felt REALLLY EASY!

I am very excited about this semester already. I have met some incredible new people who make me smile and are a bunch of fun. Remember that girl I mentioned in a previous post.. I talked to her and didn't completely screw it up. WOO! It's all good in the hood.

Anywho... I created the first "Muscle of the Week" flyer for the Wellness Center-the Bicep. I took pictures of starting and ending positions and created a document with pictures for demonstration. Next step is to create a video demonstration... Oh, it's coming, so be ready! Boo-Yah!

"Bring it on world. It is always recess and you are my playground." - Me

Cheers

Booonnnk!

I was supposed to meet Justin at the Wellness Center at 6AM for a workout... alarm was set. Somehow it did not go off (gotta love technology) and I woke up at 730 on my own, but the funny thing was that when I looked at my phone after I woke up I had a text from Justin saying that he had slept through his alarm, too! How ironic! The day went on.

Had my first two classes of the semester today - Managerial Accounting followed by Facility Management. Both of those classes will be fun :) I have not met with my Sports Management or Pre-Capstone class yet.. those will come next week.

After classes were over there was Cycling team DODGEBALL! That was exhausting and fun, and wow, shoulders were hurttting! An absurd amount of snow fell, too, BOO! The cafeteria food did not hold me over after dinner, because there was nothing of quality there, as I kind of BONKED (ran out of energy) after I went swimming with Mikayla. I felt fine while swimming, it was the hour of racquetball with Justin and Josh that I felt the bonk. My game was WAYYYY off. I came back an made a good size bowl of oatmeal with peanut butter and a banana! Feelin' goood now! Ready for FRIDAY! BOOYAH!

There will be more pictures and videos soon, regarding a plethora of things. :)

Cheers

What a day!

Dangggg! I got official word today that at the Holloway Health and Wellness Center... I will be trained to take Ryan's spot as the Fitness Coordinator, among his other duties, as he has a Graduate Assistant position at Western Kentucky University! This is HUGE for me! It is a jump in responsibility as I will now be working as a Personal Trainer, Group Exercise Instructor, Front Desk Worker, along with this new position! I think most students would be scared, but I say bring it on!! I am so ready! This means I will not be able to attend most track practices, but that's fine, because the way I am looking at it is - this position is a step towards the future in an industry I want to be in, whereas if I were to choose running track this semester over this job... the opportunity to have the position may not be there again. So I chose to win and strive forward towards my future! I mean I will ALWAYS run, but this may not ALWAYS be there, like running.

Tonight's workout consisted of:

16x3 plyo pull-ups (yes, 16x3!)

Plyometric push-ups... I lost count because I decided to make it a fun experiment

50x3 dumbbell swings @30lbs

15x3 barbell curls @50lbs

20x3 myotactic crunches

and some other, I can't quite remember-it's late.

an hour and a half of racquetball

I have 2 classes tomorrow... should be good times.

Cheers.

Here's a little video of the fun I was having :)

(it's also youtube )

Constant Motion

The past couple days have been draining, but recharging, at the same time. Monday was an intense day of working out. I had done this crazy version of a 300 workout, which was kind of neat. I also did this other circuit workout. I tagged along in Justin's workout that I set up for him. I also bumped up the numbers on my little "warm up workout" I do 4-5 times a week.

15x3 plyo pull-ups

50x3 plyo push-ups

50x3 dumbbell swings @30lbs

20x3 myotactic crunches

...there were other things, as well, which I will post tomorrow since it is getting late and my notebook in over on my desk.

Once the day (Monday) was over, I had gone through three (3) shirts.... covered in sweat.. and I loved that feeling of having done something great! I was feeling strong and there was this very cute girl that came in the gym while I was working out with Justin.... maybe she noticed me.. maybe she didn't. Either way, it was a successful day.

Today was confusing, however. Met with the running coaches because I would like to have some formal training, of some sort, from a coach, again. It's basically like I need my own trainer because I enjoy having the constant push from someone who expects great things from me, physically, because they know I can succeed and do well. The meeting was successful and it was determined that I would probably be doing the 10K for outdoor track and a couple 5Ks during the indoor track season. Things seemed to be going well.

I left their offices, did some other things I had to get done, then went to the gym for Personal Training with a client. After the PT session, I was told that tomorrow I would be sat down and talked to regarding a potential position for me to move up to. This is HUGE! This is a step in the right direction, as far as career goals and such. But.. that could mean no track practice with the team because of more hours at the gym. So, we shall see what happens tomorrow.

After that short exciting chat, I met with Justin for a workout session! Annihilated some sweat particles and calories in the process. Once his whole body was toast after the workout, we played racquetball for about 40 minutes. He won a round, then I won a round. I wanted to finish the 2 out of 3 set very much, but I had 15 minutes to go back to my room, change, grab something to eat, then work front desk from 7-10PM. Exciting.

Refer to the title of this particular post... Constant Motion. It's what I do.. and I do it pretty well.

Fitness as my witness

Lately, I have been having a great time training people, however, I have come to the conclusion that I am not quite sure how to train myself. It may sound stupid, but to me it makes sense because the people I am helping are training towards a generic goal of getting in better shape, losing some weight and toning up. That's simple for me to gauge what works and what does not work, so their training routines are easy to work with. Trying to work on myself has become an issue because I do not have a set "goal" anymore with what I want to exactly do with my fitness....

I do not want to pursue professional level cycling. I am not sure about pursuing professional level in triathlons. Frankly, I do not know what to do! I need help in finding my niche.... again.

Open to suggestions :)

Done!

Friday was a long day.. was in the HWC from 745AM until 7PM... 8-245 was front desk training, which I had already learned 99% through my time working as a Personal Trainer at the HWC, but had to be there anyway..DONE! Then from 245PM-5PM was Personal Training time. Then I plated racquetball from 5PM-530PM with Jayne and Brandon Hopkins. At 530PM-7PM I was working out with Chaz and Jasmine. I was mainly helping them out with different exercises but I still managed to get:

2x14 pull ups

2x40 dumbbell swings @30lbs

2x40 flipped bosu push-ups

2x15 barbell squat @135lbs

with a couple jump rope segments in between to spice things up

I had been wearing my compression socks all day to help with blood flow and recovery while sitting, standing, walking, etc... and oh wow.. they work yet again. My legs felt amazing at the end of the day! But I tell you what, relaxing at the end of the day felt amazing.

Today, Saturday, was CPR/AED certification training from 9AM-1PM. I had learned a lot of that stuff from the SABC course during Air Force Academy Basic Cadet Training years ago, so it was a breeze. Done! Certified!

It was technically an easy/recovery day for me, so I did not do much. I played racquetball with Brandon, Jayne, and Justin for about an hour. The weather was nice out, but I'm still not a fan of the cold, so I decided to go for an easy run instead of a short bike ride. I ran 3.5 miles in 28minutes on the dot, which means I was average an 8minute/mile pace. May not seem fast, but that is because I was not trying to run fast... it was an easy/recovery day, so I did what I needed to do and I took it easy. Go figure! I'm starting to kind of like this "training" thing... now just to find something to train FOR... suggestions?

Pushing it tomorrow... and I'm not really wanting everyone to come back to campus.. it's way to nice to have peace and quiet without hooligans being immature and whatnot... but oh well. Such is life.

Stay strong and focused.

"I'm a Renegade, I'm a Rebel"

That's my new theme song by The Qemists - Renegade.

I am so sore, but I am loving every minute of it! Which reminds me... I saw one of my friends at the Wellness Center and we were chatting about my fitness classes I put on and she said she was afraid because she would become SORE. I think becoming SORE is one of the best parts of fitness! It's a constant reminder that you're doing something active and beneficial!

Workout I did today:
early afternoon:

• 14x3 chin ups
• 40x3 flipped bosu push-ups
  
• 40x3 dumbbell swings @ 30lbs (since we do not have kettlebells-dumbbells work)
• 15x3 20 inch box jumps
  

In the evening, I put on the final night of the HWC BootCamp- Obstacle Course style (on a basketball court-for further reference).
It consisted of FIVE, yes FIVE, rounds of:

• Crab-Walk to 1/2 court - jog back to beginning - Sprint to 3/4 court
• Bear Crawl
• Burpees
• Agility Sprints to 6 different cones
  
• High-knee over weighted football pylons
• Plyo jumps over Aerobic platforms of different heights
• Resistance Band Bicep Curls
• 30 second hold - Plank
• 15 Push-ups
• 30 second hold - Wall Squat
• Lunges to the starting position

Holy cow. Everyone was HURTIN' and LOVING it! It was an amazing time with good company! I cannot wait until we do something like this again, it will be even more intense! WOO!

I should have taken a picture of the course... but didn't think of that until after the fact! Oh well, good times indeed!

Time for recovery and rest - very important factors in the quest for bodily progression!

Cheers!

Fast and Furious

So much snow everywhere.. but take the good with the bad. The warm weather will be here soon :)

This morning I worked out with Justin Cason again, followed by an hour of racquetball... it was 1vs1vs1 and I tell you what, I did not play up to my potential as I was worn out and sore.. but no excuses! Next time!

Throughout the day I chilled, relaxed, and finished some errands. At 3PM Hunter, one of my Personal Training clients, and I met. She's a high school track athlete looking to get into great shape before the season starts, and we're doing just that. She's become so strong and fast, it's great!

After our session, I had an hour break to unwind before heading back to the HWC to put on the mini-triathlon. It consisted of a 10 minute swim, 20 minutes on the spin bike, and 10 minutes of running. Distance on the swim and run was based on you keeping track of how many laps you ran, while the bike was just to have a good 20 minute solid effort-distance was not a factor.
Had a good crowd of people up there for it-about 10, which was good for our wellness center.

I lost count on the swim, but I think I was around 28 lengths of the pool, which is really good for me, considering I haven't been swimming since IM70.3 Austin in October. The bike was a SOLID effort. The run was 10 minutes at about 6:20/mile pace... would have been faster but the dodging little kids and taking the sharp corners threw me off a little bit. I think it was a great event, everyone seemed to thoroughly enjoy it!

I also did 3x14 pull-ups and 3x15myotactic crunches. Tomorrow should be fun.. the final day of the HWC Boot Camp... mini-obstacle course style. Get ready for the burn!

Cheers

My Turn To Teach LWC BOOT CAMP

Wow. so workout #2 today was rather exciting!!!!!!!

At the Holloway Wellness Center here in Columbia, KY they are having a two-week fitness boot camp to get your rear in gear, shed those winter pounds and get back into shape. Last week Ryan Storm instructed it, and I hear it went very well. Since I was placed in charge of leading the second week (Tuesday, Wednesday, Thursday) of the Boot Camp... naturally I wanted to amplify what Ryan had done simply because he got them back in the mindset of sweating, feeling the burn, and getting stronger... so tonight I turned it up to 11!

(One lap around the HWC is about 0.1 mile, for the record)

The theme tonight was "Strength and Endurance"

Warm up:
jog 5 minutes
lunge half court
high knee half court
high plank crawl half court
crab walk half court

Stretch 3-5 minutes

2 lap run (4 laps for second, 6 laps for third)
30 seconds lunge (5 second break ->15 seconds for later sets)
30 seconds body squat (5 second break ->15 seconds for later sets)
30 seconds squat hold (5 second break ->15 seconds for later sets)
30 seconds jump rope in place -but without the jump rope (15 second break)

30 seconds push up (5 second break ->15 seconds for later sets)
30 seconds body tricep dip (5 second break ->15 seconds for later sets)
30 seconds burpees! (5 second break ->15 seconds for later sets)
30 seconds double crunch (5 second break ->15 seconds for later sets)
30 seconds plank (5 second break ->15 seconds for later sets)

2 minute water break

Repeat for a total of 3x

Second set increased to 45 seconds each exercise, then 60 seconds for third set. Added intensity for second and third set to some exercises
Lunges-> jump lunges-> jump lunges w/ jump squat
squats-> jump squats-> High jump squats
added 45 second "6-inches" hold on third set before double crunch

After third set... slow one-two lap jog and stretching

I tell you what... I was hurting hardcore, so I know the people who showed up were in some pain, too! Job well done!

This was a super intense workout, which can be done without weights-as demonstrated during the session. It felt amazing and I am proud of everyone that showed up and pushed through the workout!

I had my P90x Results and Recovery/BeachBody Strength and Muscle Formula drink and some protein within 30 minutes of finishing to help with the recovery process so I can push hard again!

Cheers,

Will

Double Day Tuesday!

I'm going to try to post my workouts on a daily basis from now on :)

This morning was a super-super easy workout just to get the blood pumping:

Machine Incline Chest Press: 3x10@90lb
Leg Press: 3x10@90ln
Farmer's walk on toes: 3x10@40lb
45 degree traveling lunges: 3x10@40lb
Wide-grip seated row: 3x10@75lb
Myotactic crunch: 3x10
Kettle Ball swings: 3x25@16lb

Followed by an hour of 2v2 racquetball. My team (Justin Cason and I) won all 5 games we played!

This evening consists of a "Fitness Boot Camp" that I am leading at the Holloway Wellness Center. It will be about 60-75 minutes of working out, mostly using body weight as resistance.
I'll post what workouts I do later!

Stay focused!