Archive for the ‘Uncategorized’ Category

2013.06.09 Weekley Workout

Posted: June 11, 2013 in Uncategorized

Sorry I meant to publish this yesterday, but got distracted by life. Last week I really suffered through my track program I felt like I was just leaning forward and forcing my legs to keep up so this week I’ll repeat, and next week step up the intensity.

2013.06.09 – Sports Yoga (select “Yoga for Athletes” under style)
2013.06.10 – Insanity’s Fit Test & 5k Run
2013.06.11 –
Insanity’s Plyometric Cardio Circuit & 5k Run
2013.06.12 –
Sports Yoga (select “Yoga for Athletes” under style)
2013.06.13 – Insanity’s Pure Cardio & Track Work
2013.06.14 – Insanity’s Cardio Pwoer and Resistance & 5k Run
2013.06.15 –
Sports Yoga (select “Yoga for Athletes” under style)

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down

How is your workout plan going?

2013.05.05 Weekley Workout

Posted: May 5, 2013 in Uncategorized

Another week of repeat, taking 8 weeks off really did some damage.

05/05/13 Monday – (2) Circuits Weight Training & Light 5k Run.
05/06/13 Tuesday – Interval Training & Track Work
05/07/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
05/08/13 Thursday – Interval Training & Interval 5k
05/09/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

  1. 20 (each way) Around the World
  2. 20(each way) Figure 8
  3. 20 (reps) One Hand Kettle Swing
  4. 20 (reps) Kettle Clean
  5. 10 (reps each side) Turkish Getup
  6. As Many As Possible Push up
  7. 20 (reps) Biceps Curl
  8. 20 (reps) Standing Triceps Extension
  9. 20 (reps) One Legged Deadlift
  10. 20  (reps) Bent Row
  11. 20 (reps) Front Raise
  12. 20 (reps) Side Raise
  13. 20 (reps) Squat
  14. 20 (reps) Lung
  15. 20 (reps) Side Bend

Interval Circuit

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down

I don’t know how new these are, but if you are from the Southern States you will get a kick out of these.

I can’t make this stuff up.

(I didn’t buy these just thought they were funny, and don’t recommend you purchase overly processed potato chips)

Happy Birthday Lori!!

Posted: April 30, 2013 in Uncategorized

Lori’s birthday was this weekend.

Celebrating at our house means a cook out, ran or shine. Lori favorite food is Mexican, her favorite Mexican is street tacos, and salsa.

LoriDanelle_Bday-Weekend_01

She and Big did the cooking for this meal. In her old age she has gotten wise, and learned to wear gloves when dealing with any pepper hotter than a jalapeño.

LoriDanelle_Bday-Weekend_02

LoriDanelle_Bday-Weekend_03

I’ll do my best to get her to share these recipes.

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LoriDanelle_Bday-Weekend_05

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04.28.2013 Weekley Workout

Posted: April 28, 2013 in Uncategorized

Whew! Last week was my first week back from an ankle injury that just would not heal for about 8 weeks. Workouts did not go so well. I did do them just not well, typically I add just a bit more resistance each week, but I think I’ll just repeat last weeks for now.

04/29/13 Monday – (2) Circuits Weight Training & Light 5k Run.
04/30/13 Tuesday – Interval Training & Track Work
05/01/13 Wednesday – (2) Circuits of Weight Training & Light 5k Run
05/02/13 Thursday – Interval Training & Interval 5k
05/03/13 Friday – (2) Circuits of Weight Training & Light 5k Run

All of my weight training is done with kettle bells. If you don’t have any I’d recommend that you get some they are compact, and they get results.  Below is my kettle bell circuit, videos are from Catalyst Athletics, and Bodybuilding.com they are a great resource. Where in the images and videos they use dumbbells I use kettlebells.

Kettle Bell Circuit

  1. 20 (each way) Around the World
  2. 20(each way) Figure 8
  3. 20 (reps) One Hand Kettle Swing
  4. 20 (reps) Kettle Clean
  5. 10 (reps each side) Turkish Getup
  6. As Many As Possible Push up
  7. 20 (reps) Biceps Curl
  8. 20 (reps) Standing Triceps Extension
  9. 20 (reps) One Legged Deadlift
  10. 20  (reps) Bent Row
  11. 20 (reps) Front Raise
  12. 20 (reps) Side Raise
  13. 20 (reps) Squat
  14. 20 (reps) Lung
  15. 20 (reps) Side Bend

Interval Circuit

Track Workout (split table)

  • (1.5) Mile Warm-up
  • (14) 200 @ 0:53 Splits
  • (2) 1600 @ 2:03 Splits
  • (1) 800 Cool Down

Jalapeno Sticky Tenders

Posted: March 10, 2012 in Uncategorized
Tags:

Just in time for March Madness; my Jalapeno Sticky Tenders are the perfect thing for a game day splurge!!

IMG_0407

What You’ll Need.

  1.  3 lb Chicken Tenders/chicken wings   https://gritfuel.wordpress.com/2012/02/25/get-a-chicken-tender-from-a-chicken-breast/
  2. 4 tbsp unsalted butter
  3. 1/4 cup Jalapeno or Pepper Jelly
  4. 2 tbsp honey
  5. 2 Jalapeno Chiles (seeded, and finely chopped)
  6. 1 tsp granulated garlic
  7. 1/2 tsp Paprika
  8. 1/2 tsp Chile Powder
  9. 1/2 tsp Cayenne Pepper
  10. Sea Salt
  11. Ground Pepper

Directions.

  • Get the grill hot..medium hot.
  • Over medium heat melt the butter. Stir in the jalapeno jelly, honey, chilies, granulated garlic, paprika, chile powder, cayenne, and a pinch of salt and pepper.
  • Over medium heat grill the chicken tenders/wings for about 6 minutes.
  • Remove from the grill toss with the jalapeno mixture, and serve immediately.

Nutritional Information.

March Madness happens once a year, let’s not ruin it.

Other Tips.

  1. If you don’t have a grill use your broiler.

60 Days of INSANITY…Done!!

Posted: March 9, 2012 in Uncategorized

It has been sixty days of pure insanity. I am as sore today as I was the first day. Thank God that it is over! Seriously though I have has some pretty insane results check them out below.

In addition to the insane results below. I ran my first time trial of the season the other day and turned in a PR of 25:40. This is not impressive to most, including me, but I am happy with it considering I couldn’t run a 1/4 mile this time last year.

Some things I noticed while doing the time trial were my muscles didn’t tire, but my VO2Max was lower. Thus, I am stronger, but lost some oxygen uptake; I expected this. I am curious how quickly my VO2Max will come back, and how my times will be affected when I increase the VO2Max, and combine it with the new muscle power I have gained.

I don’t think this workout is for beginners, it is intense, and your should be in moderate shape before you make an attempt. I would suggest doing the warm up portion of month one for two weeks, or you’ll be so sore you won’t be able to move for three days at a time.

I’ll be doing it again next off-season, and plan on working it into my season schedule as well.

Fit Test
Date 2-Jan 3-Mar
Move Fit Test 1 Fit Test 5
Switch Kicks 122 181
Power Jacks 53 79
Power Knees 8 123
Power Jumps 56 67
Globe Jumps 6 3/4 9
Suicide Jumps 14 19
Push-Up Jacks 20 25
Low Plank Oblique 39 54
Measurements
Weight 218 200
BMI
Body Fat %
Neck 15 1/2 14
Chest 43 39
Waist 40 37
Hips 45 41
Right Thigh 29 24
Left Thigh 26 23
Right Calf 17 16.5
Left Calf 16 15
Right Bicep 14 13
Left Bicep 13 1/2 13
Right Forearm 12 1/4 11.5
Left Forearm 12 11.5

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Thanks for reading.

CARROT CAKE PANCAKES.

Posted: March 2, 2012 in Uncategorized
Tags:

This is one of my favorite in season carb breakfast foods; well really pancakes are good for breakfast, lunch, and dinners. What I love most about this recipe is there is no added refined sugar, or butter. Additionally, the pineapple makes them so sweet and moist there is no reason to add butter or syrup.
IMG_0388
The pancakes alone are a little off from the suggested macronutrient needs for endurance athletes, 55-65% carb, 15% protein, <30% fat, but they can be bolstered with a nice protein accessory like eggs, or Canadian bacon.

What You’ll Need

Eggs qty 2
Canola Oil cup  1/4
Milk cup 2
Crushed Dole Pineapple cup 1
Shreeded Carrot cup 1 1/2
Chopped Pecans cup  1/2
Baking Soda teaspoon 2
Wheat Germ cup  1/2
Iodized Salt teaspoon  1/2
Whole Wheat Flour cup 1 1/2
Ground Cinnamon teaspoon 1
Sunmaid Rasins cup 1

Directions

Most directions would call for sifting, and such. Do people really do that?

  1. Put in all the ingredients into a bowl and mix until well incorporated.
  2. Pre-heat a cooking surface.
  3. With a 1/4 measuring cup scoop the batter and place onto cooking surface.
  4. Cook until the bubbles on top begin to pop and do not fill back up with batter.
  5. When the bubbles pop and leave craters it is time to flip. After flipping cook for another minute or two until they are golden brown.
  6. Serve immediately.

Other Tips

  1. You can sub the canola oil for olive oil.
  2. You can save the remainder of the pancakes in the fridge or freezer, and pop them in the toaster for a quick breakfast during the week.

Nutritional Breakdown per Pancake.

  • 89 Calories
  • 4g Fat 39%
  • 3g Protein 12%
  • 12g Carbs 52%

Sand Baggers

Posted: March 2, 2012 in Uncategorized

Today I ran my first time trial to start the season. I didn’t expect to much; I have lost 20 lbs since the first of the year and have about 30 lbs to go to meet my weight loss goals for the year.

Time trial started at 5:00 a.m. the running group began to show up, same group I trained with last year, I noticed a lot of new people showing up, and these people looked like some running freaks. Richard, the guy who host the group, began to line us up. Everyone began to tell him they would run the trial in 24-27 minutes. I thought cool I won’t look like a chump.

Richard sent me out first bc/ I know the course, we run 5 laps around a local high school. When I finished lap one I looked over my shoulder, and was holding my place well. I don’t know what happened, but half way through the second lap everybody began to blow right by me. As my good friend Drew passed me he stated “WTF these people are fast” I stated back “yes they are some sand bagging SOBs”

They all finished in under 24:00, most finishing in under 20:00. I logged a PR of 25:40, not bad for carrying an extra 30 lbs.

So, the question is to you experienced runners. What happened?

I did not run out of gas.

Did these experienced runners hold back for 2.5 laps to see how they felt and then pick up the pace?

Some input on different strategies would be great, as I have never been coached.

1. Place the chicken on a cutting board backside up. See the large separation in the meat the small one is the tenderloin.
IMG_0341

2. With a boning knife, or whatever you have available, slice along  the crease pictured above. Tada chicken tenderloin!!. I like to reserve them for something a little more delicate.
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Enjoy! Thanks for reading.