Thursday- "You do like the rest of us do- you run you @$$ off."

Warm up
stretch

WORKOUT
30 min run as fast as possible
(3.25 miles)

5 min cool down
2 min for water

Then....
15 min run as fast as possible
(1.75 miles)

Cool-down
5 min slow jog
stretch

NOTES:
I would just like to say one thing about Gold's Gym and the ideology that is associated the franchise gym mentality. Its pathetic. In the search for new members, salesmen who pose as "workout experts" are nothing more than fast talking paper pushers. If you want a lesson in fitness- do an Ironman. If you want a lesson in nutrition- do the Master Cleanse. If you think getting a job as a salesmen makes you an intelligent member of the fitness world, just know that the rest of us who live it, look at you and laugh to ourselves.

Wednesday- Burp and jump

Warm Up
stretch

WORKOUT
50 burpee pull ups for time
(9:23)

Then....
Ab circuit- 3 rounds no rest
-machine crunches
-bench v's
-standing side bends w 45# db

Then....
Spin class- 45 min

Cool Down
slow ride- 5 min
stretch

Tuesday- Uphill Battle

Warm-up
stretch
----------------------------
Workout
15 pull ups (assisted w 100#)
20 dips (assisted w 100#)
30 air squats

3 rounds

Then...

40 min run
-10 uphill (12 @ 3.1 w 5# db)
-20 flat (@ avg 6.3)
-10 uphill (12 @ 3.1 w 5# db)

Then...
20 touch the skies
30 slow crunches
20 (each side) side crunches

No rest between sets
2 rounds
----------------------------
Cool-Down
stretch

Back in Business

Saturday- Loooooong Way to Go....

So my blog finally got turned back on by Blogger. Apparently a site that I had to map out a workout was flagged as a spam attack. Glad thats over! Since my incredible experience with the Utah Half and then the Larry H Miller Tour de Utah 300 Ride, I decided to give the workouts a little break.

Wakeboarding one day at the lake turned my world upside down when I tore my MCL. No surgery was needed but it was serious enough that I was left on the DL for a long time. 4 months and 35 pounds later I am back in action!

You will notice my workouts are quite a bit less intense- because that's all I can handle right now!

So here was Saturday's Workout:

Warm-Up
Stretch
Hand stands

Workout
30 min AFAP- 3.15 miles (UGLY!)
Get HR down to 100 (as long as it takes)
5k row for time- 20:57 (UGLY!)

Cool-down
Elliptical
Stretch