50M Suicide Run
15 Box Jumps
50M Suicide Run
15 KBS
50M Suicide Run
15 DB Push Press
AMRAP 20 Min.
Sandra and Lisa hitting 20″ Box Jumps!
A Quick Note About Posted Work Outs!
We have posted a work out on our site for the past several years. There are arguments for and against it. We will continue doing it for as long as we feel like it. The quick note is that the posted workout is one, of often many, workouts that are done at Live Long. We have a variety of clients and athletes that train with us, and do not follow a single workout with modifications. People come in two times a week, and some five times. Some are working for sport specific purposes, and others for general conditioning. We post a single workout that may have been performed by nearly everyone that day, or a work out that was only done by 1-2 athletes. Just a note!
10 BB Step Ups (2x 25/45) Each Leg
15 KTE
20 Wall Balls
~6 Rounds~
We have a friend who was able to hear Marcus Luttrell speak over the week end and we decided to post a short video of him. Take a minute and hear the message from a true American hero.
You can do Anything for 30 Days! Whole 30
There are a group of us getting ready to begin the Whole 30.
If you’d like more information Join Us! When: Tuesday - August 31 - 6pm
Where: Live Long Fitness
Karen & Colleen will be meeting at the Assateague bridge tomorrow 8am
Karen has 10miles to get in, so if you’d like to sleep in and show up at 8:30ish for a shorter run - I’m sure she will welcome the company.
Nice job to all “Expect a Miracle” 5K runners!
Thank you to the volunteers that showed up to help us with this great event.
Check out www.octrirunning.com for results. We will get the numbers up on our site asap.
Live Long had a few award winners - Congratulations!!
1st Place Male 31-40 Barry Mariner
1st Place Female 15 & under Layla Fowler
2nd Place Female 31-40 Karen Cherry
1st Place Female 41-50 Lisa Challenger
1st Place Female 51-60 Maureen Purnell
3rd Place Female 51-60 Cheryl Taustin
1st Place Female 61 & over Pat Russell
Thanks again to everyone that came out to support us and this great cause.
We were blessed with excellent weather & wonderful friends - Thank You
This Saturday! 8am ~ 5K, 9am ~ 1mile
There is still time to register - 3 Ways:
1. Online has been opened back up until midnight tonight.
2. Friday Evening: 5pm - 7pm Live Long Fitness
3. Saturday Morning 6:30 - 7:30am
The weather is going to be perfect!
T shirts, swag bag, pizzas, bagels, age group awards, cool playground and a fantastic course!
10 Deadlifts (at least bodyweight)
100 Squats
10 Deadlifts (at least bodyweight)
75 Squats
10 Deadlifts (at least bodyweight)
50 Squats
10 Deadlifts (at least bodyweight)
~2 Rounds For Time~
Wendy worked with a full bodyweight deadlift for the first time in a work out. She killed it. Nice!
Sandra and Lisa went head-to-head on yesterdays work out and both crushed it with 5 and 6 rounds in 20 minutes. This is what a box jump over looks like.
*15 Box Jump w/ Over
15 Burpee Wall Ball
15 Double Unders
20 Min. AMRAP
* You must end up on the other side of the box each rep. You can land on top and step or jump down, or simply jump the entire box.
Are You Keeping It Fun?
I find allot of things fun that others may not. I like climbing and Mt. Biking and think that lifting stones and log presses are a great way to spend a morning. We work with a ton of people who LOVE working out, but probably as many do it because they “have to”. They like the results, but could do without the gym. We try to incorporate allot of variety in our workouts to keep it from becoming a chore, and to keep the results coming. But can you really suck the fun out of an activity? YES! When I was akid I loved to ride my bike. We rode everywhere and jumped and raced and did wheelies and such. As an adult I always had a bike and in my 30’s I got more serious about it. I would put in miles and miles and really dug the time out there. I am a person who is FAR harder on myself than anyone else could ever be. With that being the case I soon had the need to get faster. I got into heart rate training and my bike would log pedal speed and distance and max speed and average speed an eventually power. I would dutifully log all my info on paper and online and could chart and mark and tweak my progress. I got faster and more efficient over time, but it became about that. The time away and alone putting in miles was gone and in its place was frustration at not getting faster, or going longer. It became something negative instead of something positive. It became all about average watts and average speed instead of just a “good ride” A nice day on the bike became about getting faster and stronger until I really didn’t want to ride anymore. I sold my bike and that was that. So? Who cares? maybe no one, maybe not but the lesson here is to keep what was fun..well fun. I want you to log your food and your workouts and strive to get better, but keep some activities just for fun and recreation. GPS and other devices can be great for running, but not at the cost of loosing your love for it. Take some time to run around, play with kids oR play a game just for fun!
For such a fundamental thing, the ability to run seems to be an all too popular Achilles heel. And I’m not talking form or speed. Not everyone is going to look like Usain Bolt when they go from A to B, but they need to be able to get there. The limited proficiency in this area for most people is piss poor, and it shows up in more than just 5 k runs.
Mostly this is do to lack of experience. Running is not rocket science but it’s hard, it’s uncomfortable, and it’s repetitive. People tend to avoid it for one or all of these reasons when they should be seeking it out. Recently I had to endure a period of 3 months without steady running due to ankle injuries: the effect was severely noticeable. I felt more out of breath and less able to concentrate during conditioning days than I had before. My muscular endurance was still decent, but my comfort threshold had fallen much lower. I realized that running had been a much bigger part of how I trained than I originally thought, and that if I wanted to continue to improve it would have to become an even bigger one in the future.
There are a number of reasons why this is the case. First, philosophically, running is one of the most basic means of human survival. Our ancestors had to cover distance at speed if they were going to successfully hunt, travel, or survive predators and, even though this is less of a necessity now, something about it still rings true. I don’t want to ever find myself in a position where I cannot go from here to there simply because modern technology has failed me and my natural engine isn’t up to snuff.
Second, physiologically, the response is amazing. The different types of “tired” I’ve felt during various runs is staggering. There’s interval sprinting, long distance endurance, hill climbs, running with objects, dragging weight behind, pushing a prowler, running on sand… the list goes on. Going for a run can mean any number of things, none of which involve a treadmill, and all of which challenge the body differently. Stairs feel different than hills, 10 x 100 meters feels different than 1000 meters straight. There is plenty of variety and all of it is beneficial. In fact, I find that when I’ve been doing a lot of heavy running (trails, stairs, and carrying weight especially) I breath better in non-running work outs. This is because running teaches you how to get air when you’re tired. You inevitably find a rhythm between your steps and your breath that you can efficiently maintain while working at near max capacity. This knowledge comes in handy when you hit a metcon where your ability to keep breathing is what slows you down.
Last, psychologically, running teaches you how thin the walls are between optimal and sub-optimal performance. Lifting weights you often reach a point where you literally cannot do another rep, where your muscles have actually failed and there is nothing you can do about it. At this point, your mind gets a break. It’s off the hook… on vacation. This can’t happen in running. You can always take another step therefore your head never gets a break. To get better in this discipline you have to improve your toughness. Period. And that flows over into everything else you do. Bottom line, going on hard runs in less than optimal circumstances teaches you to find ways not to quit, and that is invaluable.
Sometimes we can get too creative in finding ways to be fit when the most effective means are the most simple. People have spent years trying to find out what is, and isn’t fit. A 6 minute miler isn’t fit if he can’t deadlift 2x bodyweight and a guy that can lift 3x bodyweight isn’t fit unless he can do some arbitrary workout in less than 4 minutes and on and on. The bottom line is whether you like running or not, it is an easy measure of fitness and it is truly hard to claim any decent level of fitness if you don’t have a decent run. Don’t over think this one, if you want to run faster, train. Run as fast as you can for as long as you can until you can’t go any faster. Stretch the distance out over the weeks until you are running faster for longer distances. Unless you have an injury, rowing is not a substitute for running. It may have equal energy expenditure, but running is running and rowing is rowing.
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