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 :)
Sunday, January 16, 2011
Saturday, January 15, 2011
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.
Thursday, January 13, 2011
"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:
It consisted of FIVE, yes FIVE, rounds of:
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!
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
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
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!
Wednesday, January 12, 2011
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
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
Tuesday, January 11, 2011
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
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!
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!
Monday, October 18, 2010
Austin
IM 70.3 Austin was fun but did not go as well as I was hoping.
My Half-IronMan (HIM) time improved by about an hour, from 6:02 to 5:05. However, the time I felt I was capable of achieving was around 4:10 to 4:15, and if I wouldn't have run into the issues I had, I would have had that time, easily.
The swim was challenging because it was wave starts and my wave and I kept catching the wave(s) in front of us, so swimming around them was a bit difficult, but part of the sport, right. There were also boats going around us, so I kept going up to breathe and waves would crash in my face as I would breathe, so I was flustered by that several times. Swim time was almost 10 minutes slower than what I trained for and was expecting.
The bike part was going to be rather simple since cycling has been my focus for a couple years. I was on a Cervelo P2C with Bontrager Aeolus 6.5's with a disc cover in the rear, along with a LG Rocket TT Helmet, so aerodynamics were no issue. However, about 7 miles in I noticed my seat sliding up and down. I knew sooner or later I was going to need to fix it. There was this downhill with a sharp, off-camber right hand turn that had a pretty good uphill segment, and I charged into it, took the turn well, but then I tried shifting into my little ring, and it wouldn't catch. I had to get off the bike to fix it. There was this lady on the opposite side of the road with chain issues, so I helped her and asked if she had an multi-tool so I could tighten my seat. Check. Seat fixed, shifting fixed, and I did a good deed to help the lady with her bike :)
Bike time was 2:30, which was about 15 minutes slower than what I was gunning for, but the whole stop to fix bike issue slowed me down quite a bit.
The run. 1:49. Hurt like heck, simply because dirt got into my shoes, and started rubbing around mile 3... and 4 blistered formed, one on the outside of each foot, and one on the inside of each foot. Around mile 6 I looked down and saw red on the part of my Saucony Tangents that were supposed to be white... no bueno. My goal time was a half-marathon of 1:15-1:20, but my feet were hurting with every step, but I still pushed thru with a 1:49, so it's another finish, but not where I wanted to be, but no real issues.
Glad to have earned another HIM medal, that's 2 HIMs and 1 IM in 2010, along with other various races. Not too shabby.
Not sure what the next HIM or IM will be... we shall see
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