3.13.12  Monday


This is James Villepigue CSCS and Hobie Call’s wisdom about making sure you are peak for the performance of your life on race day.

3.14.12  Tuesday

A hero is no braver than an ordinary man, but he is brave five minutes longer.
Ralph Waldo Emerson

We think this is good advice for when you feel the burn and want to stop.

warm-up: 15 minute jump rope.  Be sure to work up a good sweat.  You’ll want to be ready.  Maybe do two easy sets of push ups or burpees.

main set:
for time
30 burpees
30 burpee/pull-ups
30 pull ups

cool down:  stretch, try a yoga pose or two if you never have.

Do multiple sets if you’re feeling it.

Oh, what’s a burpee/pull-up?  Hint:  Stand before your pull up bar and do a burpee before doing the pull up.  You’ll figure it out.

3.15.12  Wednesday

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
-Thomas Jefferson

track workout:
warm up: jog 800 meters (two laps)

Main Set
Run 1 mile (time yourself, aim for your desired race pace)
Run 4×100 meter sprints (rest 30 seconds in between)
Run 6×40′s – rest 20 seconds in between

Spartan run bleachers if they see them.  Be careful, but great way to build strength.

cool down: 10 minute jog

3.16.12  Thursday

Keep steadily before you the fact that all true success depends at last upon yourself.
-Theodore T. Hunger


Plank 5 minutes
50 crunches
Plank 5 minutes
Hanging Leg Raises till failure
Plank 5 Minutes

3.17.12  Friday

Genius begins great works; labor alone finishes them.
– Joseph Joubert

warm up: 800 meter jog

Main set:
100 traveling lunges, 100 double unders, 100 hand release push ups, 100 air squats
Run a 400 meter interval after each movement
followed by a
2-5 mile run
As always, adjust as needed.

3.18.12  Saturday

The simplest things are often the truest.

- Richard Bach

Straight ahead fitness.  No gimmicks.

2 mile warm up run
50 lunges (3 to 5 sets)
20 push ups (3 to 5 sets)
2-5 mile run
50 lunges (3 to 5 sets)
Pull ups till failure
1 mile cool down jog


Go confidently in the direction of your dreams. Live the life you have imagined.
-Henry David Thoreau

w/u 3 rounds of 10 push ups, pull ups, dips, sit ups, air squats

For 30 minutes (As many rounds as possible):
run 800m
20 burpees

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