Straight up the central focus of 2017 is to transform my body from where it is to where I want it to be: 100 miles ready. Last year brought about the following accomplishments:- completing my first 100,
- completed my first Vertical Kilometer,
- marathon PR at the Berlin Marathon,
- half marathon PR at the Humboldt Redwoods Half, and
- summited Mt. Humphrey (12,633 ft).
Thus, the water-based rower, squat jumps, plyo-step ups, ultimate burpees, TRX exercises like bridge pull ups, single legged, body-weight, and muscle confusion templates (breathe)... Will help my body become fitter, stronger, and leaner. Setting up the table to become a fitter, faster, and stronger road, trail, and mountain runner.
Recap of Week 1
The weigh in took my by surprise. I figured I'd be around 152 lbs not 159! Then the body fat.
Maybe I was dehydrated and not been drinking enough water, in general, but yo it was an eye opener! Oh and yes I do
now that are perfect ways to measure body fat. The point was proven. I have room to improve.
Maybe I was dehydrated and not been drinking enough water, in general, but yo it was an eye opener! Oh and yes I do
now that are perfect ways to measure body fat. The point was proven. I have room to improve.
Monday Power Day with Coach Victoria: 45 splat points, 920 calories burned.
I came into the day low on energy. Understandable since I ran 19 miles in 3 hours on Sunday after Coach Dubs Endurance day class on Saturday. Power day to me means using my running muscles in a different fashion and activating other muscles. I got a little excited with the beats and it showed as time I spent in the red zone was high. Key movements: row to squat jumps w/10 lb wgt, Plyo-step ups, hop overs, plank punches
Wednesday: Endurance Day with Coach Dan aka Dubs: 31 splat points, 859 calories burned.
I had the major wobbles today. Walked into the studio as if I had been riding a Burro for 24 hours with no saddle. On Saturday Coach Dubs helped me with my row technique. The 1 count pause at the end of the pull. Given how sore I felt I knew I needed a few days off of OTF to recover. In class I focused on good form. TRX exercises that stuck out were the split fly/split arm/aligator and the bridge row. Time spent in the green zone (zone 3) is a metric I am going to keep an eye on.
Today 19 minutes in the green.
Sunday: Endurance Day with Coach Amber: 33 splat points, 915 calories burned.
Felt much better soreness-wise stepping into class despite yesterday's long run of just under 3 hours and 50 minutes covering 24.3 miles with the last 30 minutes fast finish style aka running harder than I've been for the previous 3hrs. The 7:30am class was a in 3 group (3G) format which meant quality time with the rower. So, I started there for the row squat jump combo. We went 800m/14sj- 600m/16sj- 400m/18sj- 200m/20sj and if you got to the bottom before time you climb the ladder back up! The floor had a bunch of upper body based exercises which is perfect 'cause I need that upper body to scramble up summits!
The Weight Loss Challenge
The challenge lasts six weeks from January 16th thru February 27th 2017.
Rules of the game:
Rules of the game:
- Weigh in three times: Pre-challenge, Mid-way, & at completion.
- Commit to three 1-hour workouts per each week of the challenge (18 total).
- Only one workout per day will count towards the challenge.
- Complete the majority of the workouts at your home OTF (varies by studio).
- Optional: Front, Side, and Back photo (varies by studio).
- There might be another one but the ones above are the ones I remember.
Pre-Challenge Stats
Saturday January 14th
Weight: 159 lbs
Body Fat: 19%
Tuesday January 17th (Yearly Physical)
Tuesday January 17th (Yearly Physical)
158.8 lbs
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