It was great seeing everyone at the Seaside 5K/10 Miler. AMAZING weather and great group of runners. Not sure the total yet, but several hundred runners. Way to support Ocean City. This event has become an OC tradition, and this race was OCTriRunning’s (Chris Kleibe) first time at the healm. Super job! Lots of personal bests and age group wins out there. we will have pix up later. Nice work again!
3-3-3
Deadlift
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400M Run
25 Squats (45lb)
~4 Rounds~
Chris setting up on what would become 205lbs x3. Nice!
Quick note on Dave. Dave posted about leaving in November, and that just isn’t going to happen. Grad school just wasn’t in the cards this semester. He will be working substantially less, but will still be working and training at Live Long for a while longer.
5-5-3-3-3
Front Squats
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10 Box Jumps
10 Wall Balls
12 Min AMRAP!
Why Sports Conditioning? We included Sports Conditioning workouts on our upcoming schedule. Won’t just working out help me be better at sports? Yes, and no. We have found over the years that a stronger and more fit person is invariably more coach-able and greatly increases their chances of doing well at sports. Very few athletes can do this the other way; being talented but not very fit. At certain levels however, increased work that is directly related to sports is of great value. During the summers we are fortunate enough to train with several college athletes. The demand of these athletes gets VERY specific, and we feel we need to address some of these specific needs. The bulk of an athletes work outs will be NON specific. Focusing on every aspect of increasing strength, speed, flexibility, cardio, power ect. The addition of these new sessions will be to refine certain elements that are actually required for athletes to either make the team, and perform better. The bench press for Football combines is a great example. High school and collegee football players are REQUIRED to do well on the bench press. These classes will also have more agility and speed focus as well. Perfect for the competitive athlete. What about John Q. Public? These work outs will be suited for anyone who has a base level of fitness. Non-athletes will drerive great benefits from these sessions. Contact us with any specific questions.
5 Bench Press (Bodyweight)
10 Back Squats (Bodyweight)
15 Deadlifts (Bodyweight)
~5 Rounds For Time~
20 DB Lunges (NOT WAKLKING) (20/40lbs)
20 DB Swings (20/40lbs)
100M Run
~7 Rounds~
Great study done and published in JAMA regarding low carb for fat loss. Many of you have switched from grain based carbohydrate sources to fruit and vegetable sources with great success. A fairly common problem is that for some even favorable carb sources may be too high. Robb Wolf has written on this subject HERE. No one (at least not me) is saying that the Zone won’t work, or is not a great way to eat. SOME people will have varying needs and no book can address all these needs. many active people find that doubling, and even tripling, their fat blocks is the way to go. Using this flexibility, reduce carbs and see what the results are. You could, for example, try 4protein-2 carb-4fat…4protein-2carb-8fat. It will depend on your needs and individual make up. Speaking of Rob…”42 Ways to Skin the Zone” is worth the few dollars that he charges. People have asked why not just give it out. Not a chance, Rob did a great job on this and deserves whatever he gets for it.
We have no issue with any individual resturant. We believe that American business can police themselves and 2will respond to the market. If people want it, sell it to them. That being said, McDonald’s and Taco Bell take a beating in the press and unhealthy, while Panera Bread and various “cafes” get a pass. We like Panera, but at the seame time we want you to be aware of what you are eating. PLEASE read nutritional information!
A Chunk Tuna on Honey Wheat may seem like the “healthy” choice. Read below.
| Nutrition Facts Serv. Size 361 g Servings 1 Calories 720 Fat Cal. 387 www.foodfacts.info |
Amount/serving | %DV* | Amount/serving | %DV* | |
| Total Fat 43g | 66% | Total Carbs. 50g | 17% | ||
| Sat. Fat 6g | 30% | Fiber 4g | 16% | ||
| Trans Fat ?g | Sugars 10g | ||||
| Cholesterol 65mg | 22% | Protein 28g | |||
| Sodium 1570mg | 65% | ||||
28G of protein is great! The rest..not so much. If you eat out PLEASE READ THE NUTRITIONAL INFORMATION PROVIDED!
Someone reminded me that I have been lax with posting recipes. Here is an easy and yummy one! Please note that some recipes are strict Zone, some Zone friendly and many Paleo. This is Paleo. If you are eating strict Zone, just zone this one out. I will generally lose blocks ect. on a strict Zone recipe.
Crock Pot (Without Tomatoes)
Chicken In A Pot
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3 lb whole chicken
2 carrots, sliced
2 onions, sliced
2 celery stalks with leaves, cut in 1 inch pieces
1 ts basil
1/2 ts salt
1/2 ts black pepper
1/2 c chlcken broth
Put carrots, onions, and celery in bottom of crock-pot. Add whole
chicken. Top with salt, pepper, liquid. Sprinkle basil over top.
Cover and cook until done-low 8 to 10 hours. (High 3 to 4 hours,
using 1 cup water). Remove chicken and vegetables with spatula.
Yield: 6 servings
I get questions about microwave steamers. I LOVE my Pampered Chef, but have gotten good feedback on THIS one. If there are any Pampered Chef folks..contact me!
400M Run
10 Push Ups-20 Box Jumps-30 Wall Balls
800M Run
20 Push Ups-40 Box Jump-20 Wall Balls
400M Run
10 Push Ups-20 Box Jumps-30 Wall Balls
800M Run
~For Time~
Lloyd Henry is a 6-time Ironman FINISHER (Wisconsin, South Africa, Western Australia, Arizona, Coeur d’Alene, and Louisville) with international race experience in all triathlon distances. He has been running since 2002 and coaching triathletes since 2004. In addition to triathlon, Lloyd has competed in numerous running events (5k to marathon) including the 110th Boston Marathon. Lyoyd has come to Live Long Fitness to instruct Chi Running on a fe occasions and we look foward to having him back soon! Great info on On Point Fitness site!
5-5-3-3-3
Deadlift
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12 Deadlift (255/175)
400M Run
~4 Rounds~
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