tag:blogger.com,1999:blog-42278898270204226732024-03-13T04:07:21.111-07:00Barber Beast BlogAnonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.comBlogger94125tag:blogger.com,1999:blog-4227889827020422673.post-22899062428883428402017-08-30T12:17:00.001-07:002017-08-30T12:17:08.064-07:00The Final Preparations <!--[if gte mso 9]><xml>
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It’s time to get serious: the final week before The Beast on
the Bay has arrived!! Wow, time really flies when you’re having fun...or
something like that, right?! In all honesty, I hope you have enjoyed your
training, because while The Beast is challenging, it benefits a great cause and
is meant to be fun! I have no doubt you are ready to crush this race, but here’s
what you should do the week of to prepare and amp up for the big day!</div>
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<br /></div>
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<b>#1 Map It Out:</b></div>
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To ease some of your race day anxiety, make yourself
familiar with the course by walking or driving the route. The walking will get
the excess energy out and the familiarity with the route will help to mentally
prepare you for race day. Seeing what you’re up against will decrease the fear
of the unknown. For some idea, last year’s obstacle can be found here: http://www.barberbeast.org/10-mile-course-overview.</div>
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<br /></div>
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<b>#2 Don’t Pig Out:</b></div>
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<a href="https://1.bp.blogspot.com/-Ps7lnEGkw6s/WacNdV26I2I/AAAAAAAAAtM/BSqf6ZEaQz0ZzqOob82aPsOGUiOL-vHWACLcBGAs/s1600/pig-out-bucket1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="289" data-original-width="427" height="216" src="https://1.bp.blogspot.com/-Ps7lnEGkw6s/WacNdV26I2I/AAAAAAAAAtM/BSqf6ZEaQz0ZzqOob82aPsOGUiOL-vHWACLcBGAs/s320/pig-out-bucket1.jpg" width="320" /></a>Yes, The Beast on the Bay is a long, intense course, but
eating heavily throughout the week leading up to the event can lead to some
major performance-inhibiting discomfort. Same goes for the day of. Eat a
breakfast you are familiar with eating prior to exercise -- something low in
fiber and light in the stomach. Something like a smoothie with fruit and yogurt:
high in protein and easy on the digestive system. Make sure you wake up early
enough to have this meal -- about two hours prior to your start time. The same
can be applied to water: don't overdo it; while being hydrated is important,
make your last sip no later than 30 minutes before the race begins.</div>
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<br /></div>
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<b>#3 Week of Training:</b></div>
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The week of the race take it easy(ish). Your last strength
workout should be the Monday of The Beast. Tuesday and Wednesdays sweat
sessions should be limited to a 2-3 mile easy pace run. Thursday, go for a long
and calming walk (maybe around the Peninsula) to clear your head. Friday should
be rest and stretch day practice some gentle yoga or walk limited to 30 minutes.</div>
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<br /></div>
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<b>#4 The Night Before:</b></div>
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<a href="https://1.bp.blogspot.com/-MT5QQaofdCs/WacPB1k8N1I/AAAAAAAAAtY/pPN-oWMRbD08nEkah1E13OJGShojH8j4wCLcBGAs/s1600/good-luck-charm-700x700.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="700" data-original-width="700" height="200" src="https://1.bp.blogspot.com/-MT5QQaofdCs/WacPB1k8N1I/AAAAAAAAAtY/pPN-oWMRbD08nEkah1E13OJGShojH8j4wCLcBGAs/s200/good-luck-charm-700x700.jpg" width="200" /></a>The night before The Beast, prepare and set out all your necessary
materials. Gather the outfit you plan to wear; shirt, pants/shorts, socks,
shoes, good luck charms, and set them in one central location. Add your race
day bib to the shirt you will be wearing. Prepare your breakfast ahead of time
and set several alarms. Nothing is worse than being in a rush on the day of an
event!</div>
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<br /></div>
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<b>#5 The Big Day:</b></div>
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Arrive at least 45 mins before your scheduled start time to
allow time for parking and bussing. About 1700 people participated in The Beast
on the Bay last year, so be prepared to park with that many people this year.
When you arrive to The Beast on the Bay, you will be bused to the start
location so arriving early insures you will not miss your start time! Also, arriving
early allows you the times to soak up all the awesome and exciting feelings
coming from your teammates, volunteers, and fellow participants!! And maybe you’ll
get to meet The Beast!</div>
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<br /></div>
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The most important part of this all is to remember to enjoy
your time at The Beast on the Bay, you’ve worked so hard, and deserve all the
rewards of enjoying yourself. Relax, decompress, and don't worry you’re on your
way to defeating The Beast!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-65267397775708572842017-08-22T10:54:00.002-07:002017-08-22T10:54:49.909-07:00Beast Nutrition<!--[if gte mso 9]><xml>
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As you may or may not know, what you put into your body while preparing for The Beast on the Bay is just as important as the training you have worked so hard to complete! In a world full of fad diets and should vs shouldn’t eats, it can be confusing as to what is the best strategy to fuel your body! I’m here to help navigate your Beast on the Bay nutrition.</div>
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When clients ask me, “what should I be eating?” My answer is keep it simple, keep it whole! Some of the best Beast foods are already in your kitchen; there is no need for expensive protein powders, gels, or manufactured foods. Eating nutrient dense foods that replenish your body’s depleted energy sources are what you need to focus on. Here are some of my favorites to keep you performing at your best.</div>
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#1 Almonds:</div>
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Almonds make for a perfect pre-workout need because they are loaded with nutrients like magnesium, calcium, fiber, manganese, and Vitamin E. The fiber and healthy monounsaturated fats in almond keep blood sugar levels regulated with helps you feel fuller for the course of a workout. The protein in almonds helps repair torn muscles during exercise! I carry almonds as a snack easy and quick for days that I have a busy work and training schedule!</div>
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<a href="https://3.bp.blogspot.com/-FA7XXctQ9So/WZxvvCrzY2I/AAAAAAAAAss/GaW4XFSUKeQldHYWByz45SkFh683GJ2HwCLcBGAs/s1600/egg-face-art-20.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="150" src="https://3.bp.blogspot.com/-FA7XXctQ9So/WZxvvCrzY2I/AAAAAAAAAss/GaW4XFSUKeQldHYWByz45SkFh683GJ2HwCLcBGAs/s200/egg-face-art-20.jpg" width="200" /></a></div>
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#2 Eggs:</div>
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There are several important benefits to consuming eggs. The first and one of the most important is the protein in eggs; your average egg contains about 12g of protein. Eggs are also rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper, making for peak performance and overall health. Eggs make for a great pre- or post-workout snack because the protein in eggs prevent muscles break down as a source of energy and helps with muscle repair and recovery.</div>
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#3 Bananas:</div>
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<a href="https://1.bp.blogspot.com/-BvPyP0eWpPA/WZxvzN7x7wI/AAAAAAAAAsw/ylAefFKGEwQnSsEOLxBM2Ksu-K1aUOfywCLcBGAs/s1600/61HhEC-11ZL._SY450_.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="341" height="200" src="https://1.bp.blogspot.com/-BvPyP0eWpPA/WZxvzN7x7wI/AAAAAAAAAsw/ylAefFKGEwQnSsEOLxBM2Ksu-K1aUOfywCLcBGAs/s200/61HhEC-11ZL._SY450_.jpg" width="151" /></a>Bananas are great sources of fast acting carbohydrates! They are something I recommend before an endurance event (like The Beast) or an intense or long duration workout because of their high carbohydrate and sugar content. I know, I know, as soon as I said sugar you were shocked, but your average 3.4oz banana contains about 16g of sugar. If you are working out for an extend period of time, your body will need some glucose (sugar) for energy to continue with intensity. Keeping foods high in carbohydrates and naturally occurring sugars like bananas close to your workout times will keep you performing at your best and also will not add on additional body fat. Not to mention there are additional benefits: bananas are a great source of potassium which helps enhance muscle strength, metabolism, water balance, and electrolytic functions.</div>
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#4 Apples:</div>
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Apples are one of my favorites because they are so full of nutrients, but also because they are an easy snack to carry! If you are working hard in the gym inflammation is bound to occur and apples can help decrease that inflammation and aid in recovery. Apples are rich in phytochemicals and are a particularly good source of quercetin, a flavonol that may benefit endurance performance and counter exercise-induced inflammation. The carbohydrates in apples help fuel works and if eaten post workout with a protein, they can help the reabsorption of protein into your muscle cells!</div>
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#5 Chicken:</div>
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Chicken is one of my favorite because it is so versatile and so beneficial to the body. Chicken is a great source of lean, low fat protein! The protein in chicken lends itself to muscle growth and development, and help support a healthy body weight and aid weight loss. I prefer all my meat to be open range, grass fed and organic for both ethical and health reasons. Make sure when you are purchasing meats like chicken that they are hormone and antibiotic free, grass fed animals. Chicken makes for a perfect post workout protein source that will make sure you are full and replenished!</div>
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I hope next time you take this simple foods with you on your next shopping trip. When it comes to nutrition remember to keep it simple and keep it whole! Don’t overthink it and you will be ready to be The Beast; it’s almost your time to shine!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-14238086046391459922017-08-16T08:41:00.002-07:002017-08-16T08:41:34.953-07:00Ahhh! Cramps! <!--[if gte mso 9]><xml>
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Hello, Beasties!</div>
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<br /></div>
<div class="MsoNormal">
I hope you are feeling strong and prepared because the Beast
on the Bay is a few short weeks away! Something to consider while finishing up
with your training is muscle cramping. I’m sure you all are well aware that
this race is long and demanding on the body and muscle cramping is a real
possibility. So, I’m going to give you the low down on what muscle cramps are,
how to prevent them, and what to do if one occurs. As a heads up, the team at
the Beast on the Bay has made medical attention readily and easily accessible
to all participants and it should be utilized at once if something arises, but
these are tips to help you handle the situation until help arrives.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">What are muscle
cramps?</b></div>
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According to The Mayo Clinic, muscle cramps are a sudden and
involuntary contraction of one or more of your muscles. They are what some call
a “Charley Horse,” and most often go away on their own. The causes of muscle
cramps are unknown, but a number of possibilities have been discussed and
researched. That list includes overuse of a muscle, dehydration, muscle strain
or simply holding a position for a prolonged period.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Symptoms of a muscle
cramp:</b></div>
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The symptoms of a muscle cramp are pretty self-explanatory
when experienced; they can be very painful, but muscle cramps occur in the
lower half of the body where a sharp pain occurs and sometimes a tight ball
will form in the muscle itself.</div>
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<b style="mso-bidi-font-weight: normal;">What to do if a
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The best immediate treatment for a muscle cramp is to
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well but is there is nothing readily available massage and stretch or cooling
the area with ice after a massage will help as well.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;">Prevention:</b></div>
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Allow time for recovery! Allowing your muscles the proper
recovery time to repair damage is very important in preventing a painful cramp
and optimal performance on the day of the Beast. So take a couple of days off
from training before the big day! If you start with stiffness and soreness from
a weight-training session, you’re increasing the chances for a cramp to occur.</div>
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<br /></div>
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Slow down in warm weather. The Beast is in September and if
it’s anything like last year, it will be hot and humid. These conditions make
dehydration a real possibility so taking your time and not overly exerting
yourself will decrease the likelihood that a cramp will occur.</div>
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<br /></div>
<div class="MsoNormal">
Hydration station! No special drinks will do the job of good
old water. Make sure to drinking enough water throughout the day; for men that’s
about 13 cups and for women about 9 cups of water. Be sure to add in an
additional cup of water for every 20 mins of exercise.</div>
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<br /></div>
<div class="MsoNormal">
On the day of the race there will be hydrations stations set
up to replenish you, take advantage of these and prevent muscle cramps. Muscle
cramps can be very painful and can put a damper on all the fun the Beast on the
Bay brings! Stay hydrated, acclimate yourself to the intense weather
conditions, and enjoy the couple of weeks left in your training! See you all
soon!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-6016286942511642742017-08-08T06:48:00.004-07:002017-08-08T06:48:52.669-07:00Push, Pull, and Squat<!--[if gte mso 9]><xml>
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We are winding down in our weeks until The Beast on the Bay! How exciting?!<span style="font-family: "Segoe UI Symbol","sans-serif"; mso-bidi-font-family: "Segoe UI Symbol";">😆</span> I literally cannot wait! With all the excitement and maybe some nervous energy, it can be hard to prioritize in your training and that’s understandable! With 10 miles and 30 obstacles, you will never be prepared for EVERYTHING coming your way. That said, I believe there are a few movements in your training program you should never skip! And those are the push, the pull, and the squat!</div>
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These 3 movements are key to building strength and improving performances. What I mean by “the push,” is anything involving primary the pectoral muscles, the triceps muscle (the back of your arm), and the shoulder muscles. The push movements include push-ups, bench press, shoulder press, and many more accessory movements. As mentioned before in my earlier blogs, the push-up and variations of the push-up are important for core and upper body strength. Being strong in the push mechanism will make falls easier to recover from, and, if the core is strong, less likely to occur. I incorporate the push-up in my weekly upper body training either at the beginning of my work out as a warm up or at the end of my work out as a “burn out technique” to fatigue those muscles groups completely!</div>
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The second movement I will never skip in my training is “the pull.” The pull mechanism includes the muscles of the back; the latissimus dorsi, lower trapezius, erector spinae, the rector muscles, and the biceps as well. With that many muscle groups working at the same time, it’s obvious that skipping this movement is a no-no! Movements of the pull include the pull-up, chin-up, inverted row, barbell row, and many more! It took me quite some time to be able to perform a pull-up, but there are many ways to gain strength and eventually preform a pull-up!</div>
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In the beginning of my strength training, I would use my gym’s pull-up assist machine which helped me learn the movement of the pull with some assistance. This is a great starting point, but eventually I wanted to rely on more of my body weight in a less mechanical movement pattern. So, I used large resistance bands and looped them over a hanging surface. I would place my foot in the looped band and perform the pull up movement for as many as reps as I physically could. Eventually, I started using a technique called the descending pull-up which helped my pull-up more than any other technique. What you do to perform this movement is to start at the top of a hang bar, branch of a tree, basically anything sturdy enough to hang from and as slowly as possible you descend from the top of the apparatus to the bottom in a hanging position. It the opposite of a pull-up! An important tip for this is to perform it as slowly and as controlled as possible so the muscles are in control of the movement not momentum! I perform these at least once a week in my pull day training!</div>
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The next movement can be categorized as a push, but I like to place it in a league of its own… the squat! There are many variations of a squat; the body weight squat, front squat, overhead squat, split squat, dumbbell squats, and some consider the lunge as a variation as well! The muscle groups of the squat include: the quadriceps, the hamstrings, the gluteals, the erector spinae, and, depending on the variation performed, many more groups are targeted! The squat has many benefits including increasing lower body strength, core strength, and increasing an overall anabolic environment of the body; meaning muscle building throughout the body is increased. I won’t go into each mechanism of metabolism, but anabolism is the muscle building part of your metabolism. Since the squat is such a taxing movement on the body causing many micro tears in multiple muscle groups, with proper nutrition the body’s anabolism is kicked into high gear and muscle growth occurs. The benefits of performing squats and i's variations are a continuous list making it pretty obvious as to why I would never skip this movement pattern! I always include this in my weekly training schedule and perform its variations during my H.I.I.T (high intensity interval training) on a weekly basis as well.</div>
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I hope I’ve made it pretty clear as to why you should include these movements in your Beast on the Bay training! If you haven’t started to incorporate them this is your subtle hint to start doing this now <span style="font-family: "Segoe UI Symbol","sans-serif"; mso-bidi-font-family: "Segoe UI Symbol";">😉</span> The Beast is right around the corner so we must do all that we can to be ready! <span style="font-family: "Segoe UI Symbol","sans-serif"; mso-bidi-font-family: "Segoe UI Symbol";">🐉</span></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-21149655237169997362017-08-01T12:47:00.001-07:002017-08-01T12:47:20.912-07:00Get a Grip!<!--[if gte mso 9]><xml>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">I hope you are all enjoying the last few weeks of training</span><span style="font-family: "Segoe UI Symbol","sans-serif"; mso-bidi-font-family: "Segoe UI Symbol"; mso-fareast-font-family: AppleColorEmoji;">😅</span><span style="font-family: AppleColorEmoji; mso-bidi-font-family: AppleColorEmoji; mso-hansi-font-family: HelveticaNeue;"> </span><span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">I can’t believe that The Beast is only a little over a month away!! Here’s something you may not have taken into consideration when doing your day-to-day training… grip strength! Well, I’m here to help you get a hand(le) on the situation -- pun intended! Why is grip strength so important? Well, during this lovely 10 mile race, you will be pulling, pushing, and lifting yourself and others throughout each obstacle.</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">Having a decent grip will make these movements and obstacles easier for you to accomplish!</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">There are several ways to improve grip strength that require very little effort and are beneficial to different aspects of fitness and health! Grip strength has been correlated to longevity. Not only is it important for The Beast on the Bay, but it can be useful throughout your life and daily activities.</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">The pull-up is an overall strength builder if you utilize a full grip while keeping your thumbs tucked under and all four fingers over the bar. If you cannot perform a pull-up, the hang is another alternative. The hang is one the most beneficial exercises for grip. Whether you have a gym membership or not, the hang can be performed almost anywhere or anytime. If you don’t have access to a pull machine or TRX apparatus, the hang can be performed outdoors on a tree branch! What you do is grab the surface as if you are about to perform a pull-up; arms extended overhead, palms facing <span style="mso-spacerun: yes;"> </span>away from you, and a tight grip on the branch, pole, or pull-up machine.</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">When setting up your positioning, your legs should be straight beneath your body and feet should be off the ground by 6-12 inches. While performing this movement, make sure to pull your stomach muscles in and keep them tight to protect your lower back. Hang for about 15-60 seconds at a time for 3-5 sets of this. If you do the hang after every workout, you will see some major benefits to you upper body and overall grip strength.</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">Another technique used to improve grip strength is the carry. This is a really easy exercise to perform! If you have access to a gym, you can use dumbbells, kettlebells or barbells. Basically, you hold said items in both hands one on either side and walk for 1-5 mins at a time. Note that the weight should be challenging but not overwhelming. A variation is to hold a dumbbell on one side of the body this will cause your core to be involved a little more in the movement and is a great added challenge.</span><span style="font-family: AppleColorEmoji; mso-bidi-font-family: AppleColorEmoji; mso-hansi-font-family: HelveticaNeue;"> </span><span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">You can perform this for 2 or 3 sets. This should be done towards the end of your workout for obvious reasons. You don’t want your hands to be exhausted when you try to press something overhead!</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">In addition to the hang and the carry, the pinch grip is a great exercise that involves a lot of thumb strength. In order to perform the pinch, you must hold two weight plates together in one hand with their flat surfaces facing out. Start with two 5 or 10 pound plates and work your way up. Hold as long as you can and repeat at least 3 times.</span></div>
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<span style="font-family: "HelveticaNeue","sans-serif"; mso-bidi-font-family: HelveticaNeue;">The hang, the carry, and the pinch are just a few of the techniques necessary to improve grip strength, there are many ways this can be done. Most importantly though, when you are exercising or throughout your day, using a full grip will help as well! I hope you all get a grip and start using these techniques in your training. They will be important come the day of The Beast… believe me, you’re going to want to hold on tight!</span></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-86586750648476643432017-07-26T12:26:00.000-07:002017-07-26T12:26:02.361-07:00One New Hill of a Workout <!--[if gte mso 9]><xml>
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The Beast is approaching. I can't believe it’s almost time!
I have another workout for you to add to your training if you are looking to
increase the power of your running stride and improve your performance! What is
it?? Hill sprints, my friends!</div>
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<span style="mso-spacerun: yes;"> </span>This intense and
powerful training technique has so many benefits from increasing the oxidation
of fat all the way to helping to prevent injuries on the course! Hill sprints
increase the power and speed of your running stride. When you run up a hill,
there is increased resistance and thereby an increased demand from the muscles
used for running. The explosive movement comes from the hips and glutes.
Remember the last blog post about the core muscles and its importance in
performance? Well, the muscles you just mentioned are part of your core. Hill
sprints are a total body work and the benefits of doing them are comparable to
that of plyometric training. Finding a hill to run is going to be your first
task. Take a ride around your neighborhood to find a hill that is about 40
yards long, if possible. The hill should be steep enough so it is difficult to
walk climb. There is a perfect hill at Asbury Woods that I enjoy running if you
can't find one close to your home! Hill sprints should be added in slowly to
your workout regimen. Start with 1-2 times per week, and then after about 2
weeks, you can start doing them more frequently. Before you sprint, warm up
with a one- to two-mile run. Dynamic stretches should be performed before and
after sprinting, and a light jog home will keep the muscles loose and reduce soreness. </div>
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When sprinting up the hill, land on the balls of your feet. I
like to think “chest and nose before toes” while running. It increases the
efficiency of my running form! Also, when doing hill sprints, start with 10
Sprints at 85-95% effort. The short spurts of intense work help to build
neuromuscular connections in the body. Your rest period should be used when
walking down the hill. If you need more time, take a little bit more, and then
head back up the hill! The number of reps varies from how experienced you are
in your running; aim for at least 5-8 sprints the first couple of weeks, and
then gradually increase to a maximum of 20 sprints as you adapt to the
challenge. If 20 sprints are easy, it’s time to pick a new hill with a steeper
grade. And you are off! Have fun sprinting, people. <span style="mso-spacerun: yes;"> </span>Remember, adding this to your workouts is going
to benefit you tremendously! So, when the temptation to skip them is strong,
remember the Beast is right around the corner. Do you know how we get to the
finish line?! That’s one big hill! Have fun, be safe, and enjoy your runs!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-42233839959041136222017-07-18T11:50:00.000-07:002017-07-18T11:50:55.494-07:00Your Core is 'Core' to Training!<!--[if gte mso 9]><xml>
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<span style="font-family: inherit;"><span style="font-size: small;">Hello all, it’s me again!</span></span><br />
<span style="font-family: inherit;"><span style="font-size: small;"> </span></span><br /><span style="font-family: inherit;"><span style="font-size: small;">So, if you’ve been paying attention lately to popular media, the terms “core strength,” and “core stability” have been thrown around a lot lately without a whole lot of explanation. Contrary to popular belief, core strength has very little to do with how many sit ups you can perform. You may be asking yourself, “What does this have to do with The Beast on the Bay, Alicia??” And here’s my answer. . . Everything!</span></span><br />
<br />
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<span style="font-family: inherit;"><span style="font-size: small;">The muscles of your core are not solely made up of your transverse abdominis and oblique muscles as many may believe. The core is made up of the abdominals, gluteals, back, and even the muscles of your chest. All of these muscles work together to help balance and stabilize movements performed by your body.</span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-32FOkoTOCy0/WW5XvGV0brI/AAAAAAAAAsQ/YgsGS-DbDMIt9AsawErB5iW9u7PYiSSTwCLcBGAs/s1600/Core-Workout.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="250" data-original-width="400" height="200" src="https://1.bp.blogspot.com/-32FOkoTOCy0/WW5XvGV0brI/AAAAAAAAAsQ/YgsGS-DbDMIt9AsawErB5iW9u7PYiSSTwCLcBGAs/s320/Core-Workout.jpg" width="320" /></a></div>
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<span style="font-family: inherit;"><span style="font-size: small;"><b>Why is your core so important?? </b></span></span><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><span style="font-size: small;">The word core itself should give you an indication of its importance; the muscles of your core are at the center of your body. All movements essentially begin from your core: reaching over head, bending over to pick something up, sitting at your desk to type up a blog, and the list goes on and on and on! It is very important not only in your training, but in your life to train your core muscles. Four out of five American adults suffer from back pain and often the cause is from overly tight or very weak core muscles. The core stabilizes, supports, and protects the spine if they are not strong enough to perform their job properly, leaving room for injury. So, needless to say, your core strength is going to be extremely important when completing and defeating The Beast on the Bay!</span></span></div>
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<br /><div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt;">
<span style="font-family: inherit;"><span style="font-size: small;"><b>How do you strength your core??</b></span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">In order to strengthen your core, you must challenge your core muscles. A great way to do this is by strength training, using body weight or weight bearing exercise will challenge the muscles of the core to grow. Performing compound movements such as push-ups, squats, and lunges teach and train the muscles of the core to not only grow, but also to work together and stabilize your body. This will aid you in your performance at The Beast on the Bay and also in your daily life </span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">In addition to some of the exercises I named above, here are a list of core exercises you should be doing at least 1-2 times per week:</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Plank</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Side Planks</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Modified Plank</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Push Up Plank</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">V-Ups</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Superman</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">Windshield Rotations</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">6-inch hold</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">The importance of including strength and core training into your Beast on the Bay training is undeniable, but people tend to forget to take what they do in the gym home with them. Being aware of your posture throughout your daily activities is pertinent for a strong, healthy core. I teach my clients to brace their backs by imagining themselves pulling their belly buttons towards their spine. A way to do this while at work is to swap out your office chair for a stability ball. It allows the spine to stay in its neutral position unlike a chair, which forces a tilt in your pelvis, ultimately affecting the position of your spine and weakening the core muscles because they are not working to support your bodyweight.</span></span></div>
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<span style="font-family: inherit;"><span style="font-size: small;">All right people it’s time to do work! Get out there and move, The Beast is approaching fast and I’m sure you’re all doing great, but now is the time to set it up. So remember the importance of your core and get out there and train! Let's slay this!</span></span>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-14005048173336743362017-07-11T09:06:00.001-07:002017-07-11T09:06:58.955-07:00S T R E T C H -- How to prevent injury and increase flexibility<!--[if gte mso 9]><xml>
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Welcome back, Beast community! I hope you all enjoyed this morning’s
run/ walk/or WOD! We’re going to be talking about one of the most important but
typically ignored parts of exercise: stretching! I can understand that it can
be the last thing on your mind after finishing an intense workout, but there
are many reasons that make stretching crucial.</div>
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<br /></div>
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The most important benefit of stretching is pretty obvious: increased
flexibility. Over time as our bodies age, our muscles shorten through muscle
gain from strength training. This results in muscle tightness. The benefits of
stretching on flexibility can be seen after practicing 2-3 times per week.</div>
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<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-Wh0JMYAXwtY/WWT2n8CLaNI/AAAAAAAAAr4/QILPr0e7ByA3Ij8MWxFBO0pl5xyd9jfUACLcBGAs/s1600/UNADJUSTEDNONRAW_thumb_7319.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="320" data-original-width="229" src="https://3.bp.blogspot.com/-Wh0JMYAXwtY/WWT2n8CLaNI/AAAAAAAAAr4/QILPr0e7ByA3Ij8MWxFBO0pl5xyd9jfUACLcBGAs/s1600/UNADJUSTEDNONRAW_thumb_7319.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alicia shows an example of stretching. </td></tr>
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Stretching has a large impact on injury prevention. As you
probably already know, you’re working really hard on preparing for The Beast on
the Bay and a sidelining injury is something that should be avoided at all costs!
Stretching increases the range of motion in your joints, which positively affects
athletic performance, lowering your risk of injury. When stretching, you want
to aim for symmetry, meaning if you stretch one hamstring, you must stretch the
other. You should stretch until the point of pain; stretch until you feel
tension on the muscle and hold for 30 seconds. In problem areas you can hold
for up to 60 seconds (via Mayo Clinic). Another benefit to stretching is
increased blood flow to muscle groups. Stretching dynamically (calisthenics) before
a workout can help performance throughout the workout and also prevent injury
to the working muscle. Static stretches preformed post workout can reduce
delayed onset muscle soreness (DOMS,) making you less sore the next day and making
it easier to perform tomorrows workout!</div>
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Reducing stress is a large benefit of consistent stretching.
People are always looking to reduce stress and as we know exercise increases
endorphins that help reduce stress. Stretching is exercise to the body and so
when stretching is done to the body endorphins are released that help to lower
stress hormones. Again, try not to do static stretches without warming up first;
do a ten minute jog or try a yoga routine. If I can't make it to class I use
Downward Dog, an app that helps to guide your yoga practice! When stretching,
you'll want to focus on the main muscles: your calves, thighs, hips, lower
back, neck and shoulders. Don't bounce into a stretch, as that could cause
muscle injury. Hold your stretches for at least 30 seconds and don't forget to
breathe regularly.</div>
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You can make your stretches workout specific, too! So, for
example, if your workout focuses on your legs, focus your stretches on your
calves, thighs and hamstrings. So after your next workout remember: stop and
stretch! You don’t want all this hard work to go to waste because of an
unexpected injury! Keep up the good work, we’ve only got a couple months until
The Beast is here!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-35940613409971745422017-07-03T12:09:00.001-07:002017-07-03T12:09:47.762-07:00Running - When? Where? How Often? DO I HAVE TO?!<!--[if gte mso 9]><xml>
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I hope you’re feeling motivated after last week’s post! You’re
going to need all you can muster this week because we’re talking about
everyone’s favorite… running! Whether you love it or you hate it, like it or
not, it’s a big part of training for The Beast on the Bay. Some common questions
I encounter when people ask me about The Beast are “’How often should I be running?’
‘How long should I run for?’ ‘where should I run?’” and the list goes on! So,
in this blog I will give you advice on the when’s, where’s, and how’s of
running to prepare for The Beast and a little guidance to get you going!</div>
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<br /></div>
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<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ReLQ2TbjSSs/WVqWASYcFvI/AAAAAAAAArc/SWt6bNF4Eu4SRSd7nLRaYOVBN-akOk2YgCLcBGAs/s1600/IMG_3576.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1468" data-original-width="1600" height="293" src="https://1.bp.blogspot.com/-ReLQ2TbjSSs/WVqWASYcFvI/AAAAAAAAArc/SWt6bNF4Eu4SRSd7nLRaYOVBN-akOk2YgCLcBGAs/s320/IMG_3576.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It takes hard work to end up smiling with the Beast!</td></tr>
</tbody></table>
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So hopefully you all have been preparing for The Beast for
some time now, but if not I'll provide for you a little “Couch to 5k” or “Couch
to Beast on The Bay” tidbit to get you up and running… Just do it! I know, I
know, it’s easier said than done (I’ve been there), but start today! My secret
weapon for building endurance is interval running or a run/walk scheme.
Basically, you will start by warming up with a five minute walk then run as
long as you feel you can with a minimum of 30 seconds, followed by walking
until your body feels recovered. Then repeat this for 30-45 minutes for 3 to 5
times a week and you’ll be amazed at the different in your endurance. A word of
advice: <span style="mso-spacerun: yes;"> </span>running is not the only way to
build endurance.<span style="mso-spacerun: yes;"> </span>Strength training is an
important part of any workout schedule and does positively impact endurance.
For an event like The Beast, I highly advise you to strength train 2-3 times
per week, but we’ll save that for a later date!</div>
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<br /></div>
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So if you have already been putting those running shoes to
work, here are a few things that are important to consider. Change your shoes
out after 300 miles. The insoles wear down and can affect your gate. If you
haven’t read it, go back to my blog from couple of weeks back and read about
the importance of your gear. An aspect of running that maybe overlooked is
safety. If you choose to run early in the morning or late in the afternoon make
sure you are wearing clothing that makes you visible to drivers. Stopping by
your local hardware store and purchasing reflected strips to attach to your
shoes and/or clothing is another technique I like to use! We are so fortunate
to have places in Erie to exercise that are off the road and easy to access.
Some of my favorites include Presque Isle, Asbury Woods, and Scott Park. What
is so awesome about Scott Park is their fantastic fitness trail! Along the
trail there are stations where certain exercises are posted for you to preform,
they start with bodyweight movements and continue into obstacle style exercises
perfect for Beast on the Bay training.</div>
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<br /></div>
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Now that you have the how, how often, and where of running, let’s
talk terrain! Sand and trail running are an important part of this event, so
you need to mix up the type of running you are doing once you’ve mastered
pavement. A word of caution from somebody who has fallen multiple times when
running trails for the first time: ditch the tunes while running trails or sand
for the first couple of times. It can be distracting! Trails and sand are not
steady surfaces to run on, so things like branches, rocks, uneven ground can
come out of nowhere causing you to have a spill<span style="font-family: "Segoe UI Symbol","sans-serif"; mso-bidi-font-family: "Segoe UI Symbol";">!</span> An injury is no joke, though,
so take the distractions out of these training sessions and enjoy your outdoor
surroundings.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-uEtnn6yoW8w/WVqWZeMn7ZI/AAAAAAAAArg/HlAp09NHd28t-7J-LN_HOZekJk2ZhbUvgCLcBGAs/s1600/kick-up-dirt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="348" data-original-width="620" height="179" src="https://1.bp.blogspot.com/-uEtnn6yoW8w/WVqWZeMn7ZI/AAAAAAAAArg/HlAp09NHd28t-7J-LN_HOZekJk2ZhbUvgCLcBGAs/s320/kick-up-dirt.jpg" width="320" /></a></div>
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It’s pretty obvious to most that running on sand is more
challenging than pavement. The work done by your tendons, ligaments, and joints
is more demanding on sand than running the road, so when doing a sand run,
please be wise and add in a couple of days rest post run. With sand, you have a
couple options when it comes to surfaces. Soft, dry sand has a lot of give and
is quite the unsteady surface making it an extra challenge. Wet, packed down
sand can provide a more stable ground to run on. If you are new to sand running,
go for the wet and packed down sand. Another question I have received about
sand running is whether to expose those toes or wear running shoes and the
answer is really up to you. If you choose to run barefoot, remember that your
feet are used to being protected and so you maybe in some pretty intense
discomfort post-workout. Not to mention you really need to pay attention to the
area in front of you for beach debris! Also, train as if its race day, so if
you plan on removing your shoes during the Beast, beware that there will be
obstacles along the beach which will require shoes! When doing a sand run, do
not push the intensity, even if you are an experienced runner. Doing the
run/walk method of running is best for you first few sand runs. Increase
duration and frequency after training on sand has been done at least once a
week for a few sessions.</div>
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<br /></div>
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Okay, so now that you have a good understanding of how to run
for The Beast, get going! I hope I run into you all while hitting the pavement,
dirt, or sand and if there is something you want some more info. On, please
comment on this blog. Ask and you shall receive!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com1tag:blogger.com,1999:blog-4227889827020422673.post-25263791446465527772017-06-27T07:53:00.002-07:002017-06-27T07:53:25.658-07:00Motivation!<!--[if gte mso 9]><xml>
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I hope you’re all pumped and ready for this blog, because it
deals with something near and dear to my heart, and that’s motivation.
Motivation can be a tricky subject and sometimes (like maybe when you signed up
for the Beast) you can be extremely motivated, excited, and ready to take on
the world! Other days, it’s hard to take even a step towards the gym -- it could
be because you have a demanding job, children to take care, or things just
aren’t going your way! I am here to help and keep you motivated to train for
the Beast on The Bay because like it or not, September is coming fast and you
need to be ready to go. Let’s do this!</div>
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<b style="mso-bidi-font-weight: normal;">Tip #1: Prepare,
prepare, prepare!</b></div>
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Do I need to say it again?! Haha I know it sounds silly, but
having your belongings, meals, and day planned out can help eliminate the
stress that comes from our busy lives. You are more likely to complete a
workout if you’ve already carved that time out in your day. If you’re someone
that needs to work out in the morning, set out your workout clothing by your
phone, alarm clock, or the rooster that wakes you up in the morning! It’s a
reminder to yourself, “Hey, it’s time to work, no excuses!” If you are someone who
needs to work out in the evening after work, prep your gym bag the night before
and then immediately place it in your car. You’re less likely to forget it that
way! Even placing it in the backseat so you can see it in your review mirror as
a little added push!</div>
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<b style="mso-bidi-font-weight: normal;">Tip #2: Phone a
friend</b> </div>
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I’m sure most of you are not running this Beast on your own!
So call and set dates with friends or teammates to work out together! You could
even do the workouts given to you by this awesome blog! Training in a group is
highly motivating and it keeps things interesting! If you are participating
solo, there are several groups in the area preparing together! If large crowds
aren’t your deal, hire a trainer. Having someone to help with the progression
of your workouts at a safe pace and keep you accountable can be extremely
motivating!</div>
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<b style="mso-bidi-font-weight: normal;">Tip #3: Music</b></div>
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Music affects my mood sooo much, and honestly when I’m
training, it can make or break a workout! Often times I use a music app such as
Pandora or Spotify to mix it up. If your gym doesn’t offer Wi-Fi, then creating
a playlist from your favorite artists can really get you amped to push
yourself! Warning: to keep it fresh, mix it up often and use the shuffle to
avoid repetition!</div>
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<b style="mso-bidi-font-weight: normal;">Tip #4: Eye on the
Prize</b></div>
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Look towards your end result; visualize yourself crossing
the finish line on September 9th! What does that look like to you? Who will be
there to congratulate you, how does the medal you’ve earned feel around your
neck? I remember when I was training for my first half marathon and the long
runs became tiring, I would visualize my boyfriend of 8 years waiting at the
finish line with a sign saying “Will you marry me?” <span style="mso-spacerun: yes;"> </span>He did not ask me but I just accomplished a
goal that was so major to me and I was happy with that! It doesn’t have to be something
so dramatic (ha!), but visualizing the day of the event and what you’re working
towards is so motivating! Side note: he did propose and we are now happily
married! </div>
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<b style="mso-bidi-font-weight: normal;">Tip #5: Treat yo’
self!</b></div>
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When I feel like motivation is lacking here and there, I do
what any reasonable lady would: treat myself! I’m not talking about anything
crazy, but purchasing new workout gear that makes me feel comfortable and
confident makes hitting the gym more fun! If you’ve been putting miles on your
favorite pair of running shoes, buy a new pair. It’s important for performance
and body alignment to replace after 300 miles anyway,<span style="mso-spacerun: yes;"> </span>so why not treat yo’self! If your headphone
cord bugs you when you’re working out splurge on a pair of wireless! If you’re feeling
tight and sore, reach in and find your inner diva and pamper yourself with a
massage! </div>
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<br /></div>
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<a href="https://3.bp.blogspot.com/-kHDjk656GO8/WVJw3cJwjMI/AAAAAAAAArA/j2Qstjnw5W4Nb1SC1KgGXNV7lr6P3CGhwCLcBGAs/s1600/flat%252C550x550%252C075%252Cf.u3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="550" data-original-width="389" height="400" src="https://3.bp.blogspot.com/-kHDjk656GO8/WVJw3cJwjMI/AAAAAAAAArA/j2Qstjnw5W4Nb1SC1KgGXNV7lr6P3CGhwCLcBGAs/s400/flat%252C550x550%252C075%252Cf.u3.jpg" width="282" /></a></div>
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<b style="mso-bidi-font-weight: normal;">Tip #6: Pick A Role
Model</b></div>
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Imitation is the biggest form of flattery and that can be
true with motivation. Pick an idol and learn about their life. I can guarantee
that the greats at anything didn’t have a peachy keen life. They, <span style="mso-spacerun: yes;"> </span>like everyone in life, can have rough times to
overcome and nothing is more inspiring than seeing someone else reach their
goals. One of my favorite athletes, Michael Jordan, had many
tribulations to overcome in his life, but he did not allow that to stop him. As
a daily reminder, I keep one of his quotes as my cellphone background! Just
remember, motivation can come and go, but when you’re feeling low or low
energy, follow these tips and it will return to you! Train hard and you can
accomplish anything -- The Beast on the Bay included! Until next time, keep up
the hard work! And be prepared: <span style="mso-spacerun: yes;"> </span>another
Beastly workout will be coming your way!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-16931973717315885462017-06-20T09:55:00.000-07:002017-06-20T09:55:06.001-07:00Beastly Workout #1Howdy!<br />
<br />
So here it is: the moment you all have been anxiously waiting for, and I know you’re probably thinking “what crazy stuff is she going to have me do?!” In order to prepare for this wonderful and grueling event, you must push yourself and work to prepare like you may never have before. That said, we’re going to be reasonable here and start you off the right way! Safety first, always consult a doctor before participating in any exercise program, and this is no exception. Make sure you are healthy enough to take on this challenge and then get to work! 😅<br /><br />
This will be preformed in a circuit style meaning, perform the set amount of repetitions<br />and the move on to the next exercise, perform the whole list, rest a for 1 minute, and then<br />repeat 3-5 times. This can be done at home, in the gym, or, if this glorious Erie weather allows,<br />OUTSIDE!<br />
<br />
10 Push Ups<br />10 Body Weight Squats<br />10 Burpees<br />10 Bicycle Crunches<br />30 Sec Butt Kicks<br />30 Sec Planks<br />1 minute rest<br /><br />
Here are some stunning images of the movements listed above, enjoy!<br />
<br />
<b>Movement #1: Push-Ups</b><br />
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<a href="https://1.bp.blogspot.com/-jnEGXOH1-eA/WUlQ-y-z4GI/AAAAAAAAAqY/hgCGNSLiz4YQF7rOeOiVlJBm6a5Wu0gdQCEwYBhgL/s1600/alicia1.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="236" data-original-width="434" height="174" src="https://1.bp.blogspot.com/-jnEGXOH1-eA/WUlQ-y-z4GI/AAAAAAAAAqY/hgCGNSLiz4YQF7rOeOiVlJBm6a5Wu0gdQCEwYBhgL/s320/alicia1.PNG" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-SMQVeoyReC4/WUlQ-hQvqBI/AAAAAAAAAqY/jwwBpkfPX1YGYHn1fOAPoJpoRqf6OfMKACEwYBhgL/s1600/alicia2.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="259" data-original-width="487" height="170" src="https://4.bp.blogspot.com/-SMQVeoyReC4/WUlQ-hQvqBI/AAAAAAAAAqY/jwwBpkfPX1YGYHn1fOAPoJpoRqf6OfMKACEwYBhgL/s320/alicia2.PNG" width="320" /></a></div>
<b> </b> <br />
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<b>Movement #2: Body Weight Squats</b></div>
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<a href="https://4.bp.blogspot.com/-9dKv6Y4bEdM/WUlQ-otSYYI/AAAAAAAAAqY/GAUpBAMFXXo78ye0wk2oyEjlT8HzSAXlQCEwYBhgL/s1600/alicia3.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="266" data-original-width="503" height="169" src="https://4.bp.blogspot.com/-9dKv6Y4bEdM/WUlQ-otSYYI/AAAAAAAAAqY/GAUpBAMFXXo78ye0wk2oyEjlT8HzSAXlQCEwYBhgL/s320/alicia3.PNG" width="320" /></a></div>
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<b> Movement #3: Burpees</b></div>
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<a href="https://1.bp.blogspot.com/-sxgIFoeoJ6k/WUlQ-6V3q9I/AAAAAAAAAqY/CdBLPV69QuUhF7noottkjFH1O688gTjAQCEwYBhgL/s1600/alicia4.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="717" data-original-width="447" height="400" src="https://1.bp.blogspot.com/-sxgIFoeoJ6k/WUlQ-6V3q9I/AAAAAAAAAqY/CdBLPV69QuUhF7noottkjFH1O688gTjAQCEwYBhgL/s400/alicia4.PNG" width="247" /></a></div>
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<b>Movement #4: Bicycle Crunches</b></div>
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<a href="https://2.bp.blogspot.com/--TQiglVJBwc/WUlQ_ERNqAI/AAAAAAAAAqY/ZRKWwOGYXkY1XCDmFwYbQkaXFpvyhYDlQCEwYBhgL/s1600/alicia5.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="274" data-original-width="515" height="170" src="https://2.bp.blogspot.com/--TQiglVJBwc/WUlQ_ERNqAI/AAAAAAAAAqY/ZRKWwOGYXkY1XCDmFwYbQkaXFpvyhYDlQCEwYBhgL/s320/alicia5.PNG" width="320" /></a></div>
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<b>Movement #5: Butt Kicks</b></div>
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<a href="https://3.bp.blogspot.com/-6XZTRc98FfI/WUlTJVxPxzI/AAAAAAAAAqg/mgRjo0uC4zw2o6-ofHEdb4D8GgQay18dwCLcBGAs/s1600/alicia6.PNG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="280" data-original-width="521" height="171" src="https://3.bp.blogspot.com/-6XZTRc98FfI/WUlTJVxPxzI/AAAAAAAAAqg/mgRjo0uC4zw2o6-ofHEdb4D8GgQay18dwCLcBGAs/s320/alicia6.PNG" width="320" /></a></div>
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<b>Movement #6: Plank</b></div>
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This workout should be incorporated in your training 2-3 times a week! Don’t worry, though, it will not get boring :) To keep it fresh and prepare your body for The Beast, I’ll be bringing you more workouts and tasks to challenge you along the way! Until next time everyone, don’t forget to be a Beast!</div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-80056034682165071382017-06-14T13:06:00.000-07:002017-06-14T13:06:14.397-07:00What You Need to Know: Gear, Training Variations, Safety!<!--[if gte mso 9]><xml>
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Alright, everyone, it’s time to get down to business! If you
haven’t started to train for the Beast, now is the time to get serious. But
first, what are you going to wear? As many ladies know, this is the first question
that runs through my mind when there is an upcoming event, and the Beast on the
Bay is no exception! What to wear when running an obstacle course is crucial
for performance and enjoyment. Don’t sweat it (yet); I’ve got you covered with a
list on the most important great when training and completing the Beast. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b>#1 – Sweat Wicking: </b></i></div>
<div class="MsoNormal">
<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-s65jvSHirvA/WUGW6dQ7dCI/AAAAAAAAApo/pS6ASH91-IIiSX5oxlVwjFZ91IfZoAGEACLcBGAs/s1600/BNI-2016-Beast-on-the-Bay_074.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="213" src="https://4.bp.blogspot.com/-s65jvSHirvA/WUGW6dQ7dCI/AAAAAAAAApo/pS6ASH91-IIiSX5oxlVwjFZ91IfZoAGEACLcBGAs/s320/BNI-2016-Beast-on-the-Bay_074.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Your clothes are going to get wet! What will you be wearing?</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>The
number one piece of advice I’d give you is to make sure the clothes you wear are
sweat wicking in order to get rid of as much moisture as possible. You will get
wet during this race, so clothes that don’t get bogged down with water will
prevent blisters and make for a more comfortable race. This doesn’t need to be
expensive wear. Shop around – brands like C9 Champion from Target get the job
done without breaking the bank!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b> #2 – Compression and Protective</b></i></div>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>Being
that the Beast is an obstacle run, the challenging activities are going to ask
a lot of you and your gear. Making sure it holds tight to your body not only
makes running and jumping easier, but protects you from hard surfaces along the
way! If you are planning on running the event in shorts, things like running
compression socks help prevent shin splints and wear and tear on your legs.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b>#3 – The Right Shoes and Socks for the Job</b></i></div>
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<br /></div>
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-WxP9pl_9blw/WUGWbl486pI/AAAAAAAAApk/srddLjzPCYgJLFb9nnkVffa8dQZxVlPZACLcBGAs/s1600/3a9fc49cd70c71f88b24e301a4460a00.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="360" data-original-width="480" height="240" src="https://4.bp.blogspot.com/-WxP9pl_9blw/WUGWbl486pI/AAAAAAAAApk/srddLjzPCYgJLFb9nnkVffa8dQZxVlPZACLcBGAs/s320/3a9fc49cd70c71f88b24e301a4460a00.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alicia will be trying the inov-8 race ultra. Do you have shoes ready?</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="mso-tab-count: 1;"> </span>The
Peninsula provides all sorts of terrain: sand, trails, pavement, and so much
mud! The best footwear for the job needs to be a cross trainer. Shoes made for
cement or road running are not going to cut it. Here’s a comprehensive guide on
how to choose the OCR shoes for you: <a href="https://obstaclecourse.training/the-ultimate-ocr-shoe-selection-guide/">https://obstaclecourse.training/the-ultimate-ocr-shoe-selection-guide/</a>.
I personally will be purchasing the inov-8 race ultra and testing it out!</div>
I
will update you on how the shoe performs in a later blog. Also, what goes on
your foot first is just as important as the shoe! The socks you wear should be
specific to running – they typically have an arch support and are made from a
material that helps with moisture. Cotton may be the fabric of life, but not
when you’re running through sludge!<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b>#4 – Wear What You Know</b></i> </div>
<div class="MsoNormal">
Since
the race is in September, the weather at this point is a little up in the air.
Wearing clothes you have trained in before will help you prevent time wasted on
ill-fitting gear. Training in a variety of conditions not only get you ready
for the race, but it teaches you what works in the heat, cold, and – dare I say
– rain. You never know what the Beast will have in store for you, and the same
goes for Erie’s weather. Start now trying out different brands and styles of
clothing. Personally, I do not enjoy exercising in shorts and I learned from my
first race that rubbed, raw thighs do not make for an enjoyable post-race work
week!</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The takeaway here is to make sure you train and race in
clothes that make you comfortable, protect your body, and provide you with the
stability necessary to defeat the Beast! Get to work on the right clothes
because next week’s blog will be your first Beastly workout to get you physically
ready for the Beast on the Bay! </div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-59289074458042956962017-06-06T11:36:00.002-07:002017-06-06T11:36:42.369-07:00This Year's Blog Writer: Alicia Krahe! <div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/0f279h-MG_4/0.jpg" src="https://www.youtube.com/embed/0f279h-MG_4?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
<br />
<b><i>This year's blog contributor is Alicia Krahe! For a preview of Alicia's story, watch the video telling her story. Read on for her first blog entry introducing herself!</i></b><br />
<br />
"<i>Hi, everyone!</i><br />
<br />My name is Alicia Krahe and I am your unofficial trainer for this year's Beast on The<br />Bay😃 If you haven’t heard my name yet in the Beast community, I’d like to take this time and use my first blog post to introduce myself and let you know what awesome things you can expect to read this summer!<br />
<br />Four years ago, I made a decision that changed my life forever. I was a fresh college<br />grad with no real direction to head -- graduate schools wait-listed me, I had to move back home, and I was about 90 pounds overweight. My weight had always been a very sensitive issue. Going to the doctor was always hard; I knew what they would say every time I was there. "Alicia, I think it’s time to lose some weight." I had tried many, many, times in the past to end my battle of the bulge but with each attempt I was left feeling defeated. The day I stepped on the scale and saw 237 pounds something clicked: this was not the life I wanted and something had to change. I decided to set a goal for myself -- something I had never done before. I signed up for a race.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://4.bp.blogspot.com/-isJo5Pi7P_o/WTbw4PPD1zI/AAAAAAAAApI/544uZYxyoA0zMPiPYHMgh4yKqD2bHEYggCLcB/s1600/BNI-2016-Beast-on-the-Bay_1106.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://4.bp.blogspot.com/-isJo5Pi7P_o/WTbw4PPD1zI/AAAAAAAAApI/544uZYxyoA0zMPiPYHMgh4yKqD2bHEYggCLcB/s320/BNI-2016-Beast-on-the-Bay_1106.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Even on obstacles, Alicia Krahe can smile as she works hard. </td><td class="tr-caption" style="text-align: center;"><br /></td></tr>
</tbody></table>
This was a crazy idea for a girl who hadn’t really run more than a mile in her whole life, but I wanted to change more than I was afraid to fail. So, I started to jog a little at a time on a treadmill in my parents' garage -- glamorous, I know! One day at a time I would run for a couple of minutes, then walk for a couple of minutes, and repeat this for as long as I could stand it. I did this a few times a week in the months leading up to my race, and with time the runs became longer than the walks. Somedays it felt as if I was crawling, but I pushed those moments out of my mind and kept going. When I had completed the race I felt unstoppable! I know what you’re thinking: Okay, Alica, big deal, it was only a 5k," but to me it was the first time I truly felt accomplished, that I was capable of much more than I knew possible.<br />
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My weight loss was minimal at the time, but my love for fitness was untamable. I began training for more races, strength training, monitoring my nutrition, and learning as much as I could about fitness and performance. I’m proud to say that I was able to lose 97 pounds and gained a whole new outlook on life and the large part that wellness plays.<br />
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; text-align: right;"><tbody>
<tr><td style="text-align: center;"><a href="https://3.bp.blogspot.com/-AulWJVPKQVs/WTbxPj0NxrI/AAAAAAAAApM/5bAhe9jrdoM-rjOcs5IFtOfiKNJwTi-2wCLcB/s1600/BNI-2016-Beast-on-the-Bay_1096.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1065" data-original-width="1600" height="212" src="https://3.bp.blogspot.com/-AulWJVPKQVs/WTbxPj0NxrI/AAAAAAAAApM/5bAhe9jrdoM-rjOcs5IFtOfiKNJwTi-2wCLcB/s320/BNI-2016-Beast-on-the-Bay_1096.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Alicia Krahe with members of Best Fitness (now Iron Oxygen)</td></tr>
</tbody></table>
There is something to be said when a change takes hold of a person, and I’m sure it is different for everyone, but for me it made me want to share. During my transformation I had an epiphany; I wanted help others like myself become healthier, and in turn happier, and so that is my mission. I earned my personal training certification! I am a fitness professional and owner of <a href="https://www.facebook.com/HouseCallHealth/" target="_blank">Motivate Studio</a><a href="https://www.facebook.com/HouseCallHealth/" target="_blank">s</a>. Motivate Studios is a personal training studio that allows me space to train one-on-one with people, get to know them, and guide them to where they what to be. My first Beast On The Bay experience was Sept. 2016 and I cannot put into words how exciting and fun it was! The creators of this race got it right when they dubbed it, The BEAST On The Bay! It is quite the challenge with 10 miles and about 30 obstacles, but the excitement of the participants, volunteers, and spectators makes every grain of sand in your mouth worth it!<br />
<br />Whether you’re reading this for fun, to pass the time, to get ready for an exciting<br />challenge, or everyone in the office is doing this race and you don’t want to be the sissy that sits at home, I’m here to get you ready to take on The Beast On The Bay🐉. Weekly, I will be posting tips to prepare you physically, help you with what to wear, and give you motivational tricks to keep you going!<br />
<br /><span style="font-size: large;"><b>Let’s do this! Let’s slay the Beast!</b></span>"Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-2213185125413725282016-12-30T13:29:00.004-08:002016-12-30T13:29:56.896-08:00New Year, New You!<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/bgODAG7gaFk/0.jpg" src="https://www.youtube.com/embed/bgODAG7gaFk?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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<span style="font-size: small;"><span style="font-family: Calibri;">Two years ago, Alicia Krahe could not have imagined the woman that
she is today.<span style="mso-spacerun: yes;"> </span>She’s lost 70 pounds and
become a personal trainer to help others reach their fitness goals. "I knew
I needed to change something.<span style="mso-spacerun: yes;"> </span>My
attitude was what needed to change first.<span style="mso-spacerun: yes;">
</span>The biggest hurdle was believing something that I never thought possible.
“</span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;">In 2016, Alicia signed up for her first Barber Beast on the
Bay.<span style="mso-spacerun: yes;"> </span>“I wanted to do the Beast to prove
to myself that I could do this.”</span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;">Hear Alicia describe her journey to better health and fitness – a
journey that everyone can make as they find their own “New Year, New You.” Sign up for the Beast at http://bit.ly/NewYearsBeast</span></span></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-14405113407662652452016-08-18T12:46:00.002-07:002016-08-18T12:46:32.776-07:00BLOG EXCLUSIVE: Obstacle Reveal <div class="separator" style="clear: both; text-align: center;">
<a href="https://1.bp.blogspot.com/-QQ1SdF2QcbM/V7YP1MfgSNI/AAAAAAAAAnI/bwG8QUgWyiQ6VL4yHbhj-E0ruPRw7eo6wCLcB/s1600/Down%2BN%2BOut.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="256" src="https://1.bp.blogspot.com/-QQ1SdF2QcbM/V7YP1MfgSNI/AAAAAAAAAnI/bwG8QUgWyiQ6VL4yHbhj-E0ruPRw7eo6wCLcB/s320/Down%2BN%2BOut.jpg" width="320" /></a></div>
<b>Down and Out</b><br />
You'll be crawling under logs and through sand trenches to get to the other side in this challenging obstacle!<br />
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<a href="https://1.bp.blogspot.com/-jmx6nKDHzkA/V7YQVPqCuNI/AAAAAAAAAnM/z3k6_l57rB8pWO_aXwDY7hcBZsYjyBcEACLcB/s1600/Walk%2Bthe%2BPlank.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="256" src="https://1.bp.blogspot.com/-jmx6nKDHzkA/V7YQVPqCuNI/AAAAAAAAAnM/z3k6_l57rB8pWO_aXwDY7hcBZsYjyBcEACLcB/s320/Walk%2Bthe%2BPlank.jpg" width="320" /></a></div>
<b>Walk the Plank </b><br />
Looks deceive on this one! The plank doesn't stay still, making it harder for each person to walk across. One blog exclusive tip: Turn your feet inward as you walk for extra stability.Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-88965366857761581992016-07-29T12:57:00.001-07:002016-07-29T12:57:10.951-07:00Blog Exclusive Obstacle Reveal<b>One Bell of a Start</b><br />
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<a href="https://2.bp.blogspot.com/-TEM2Vqb8CNk/V5u0bU_5Q4I/AAAAAAAAAmo/tf-G0E7Birk31NQOVCbwdZ4gggelPogJQCLcB/s1600/bellofastart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://2.bp.blogspot.com/-TEM2Vqb8CNk/V5u0bU_5Q4I/AAAAAAAAAmo/tf-G0E7Birk31NQOVCbwdZ4gggelPogJQCLcB/s320/bellofastart.jpg" width="320" /></a></div>
<span style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;">Participants will begin the course by running out to the North Pier and
scale a wall equipped with a small ledge and protruding pegs to ring a bell,
signaling that they have completed their first obstacle.</span><br />
<span style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;"><br /></span>
<span style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;"> This one has special meaning, as our students helped design the look of the obstacle! We've gotta give them a hand -- it looks pretty good, right? </span><br />
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<span style="font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;"><b>Hit The Deck</b></span><br />
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<a href="https://4.bp.blogspot.com/-XWWWBsroODY/V5u0yDjiLwI/AAAAAAAAAms/buvZoB774UMX5w0AnKvhMfSaJnEFJN_1ACLcB/s1600/469468010.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-XWWWBsroODY/V5u0yDjiLwI/AAAAAAAAAms/buvZoB774UMX5w0AnKvhMfSaJnEFJN_1ACLcB/s320/469468010.jpg" width="320" /></a></div>
<span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: Calibri, sans-serif; font-size: 11pt; line-height: 115%;">Time
to get down and dirty. Stay low, and try to crawl as fast as you can to make it
out of the fabricated barbed wire jungle.</span><span style="font-family: "Calibri","sans-serif"; font-size: 11.0pt; line-height: 115%; mso-ansi-language: EN-US; mso-bidi-font-family: Calibri; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US; mso-fareast-theme-font: minor-latin;"> </span>Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-47781649500672805422016-07-15T08:16:00.003-07:002016-07-15T08:16:29.885-07:00BLOG EXCLUSIVE: Obstacle Reveals<div class="MsoNormal">
<b>Solider On </b><o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-CkBaAMWyZb8/V4j-NmZ5u-I/AAAAAAAAAmM/J6ppGFzuJIY4rbhOkoUmnGwcD9Qkq1GeQCLcB/s1600/soldieron2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://2.bp.blogspot.com/-CkBaAMWyZb8/V4j-NmZ5u-I/AAAAAAAAAmM/J6ppGFzuJIY4rbhOkoUmnGwcD9Qkq1GeQCLcB/s320/soldieron2.jpg" width="320" /></a></div>
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<a href="https://4.bp.blogspot.com/-keJgY014Fy4/V4j-IPG6aPI/AAAAAAAAAmI/8H7ZP5M1AKYXvduhocjwYZhbmlWjzsstACLcB/s1600/soldieron1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-keJgY014Fy4/V4j-IPG6aPI/AAAAAAAAAmI/8H7ZP5M1AKYXvduhocjwYZhbmlWjzsstACLcB/s320/soldieron1.jpg" width="320" /></a></div>
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This obstacle was built by the Army National Guard will make
you feel like you’re in basic training! Participants climb up one side of the
trusses and head back down the other side. Doing one is just too easy so to
complete this obstacle you have to go over three! <o:p></o:p></div>
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<b>Marsh Madness</b><o:p></o:p></div>
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<a href="https://2.bp.blogspot.com/-VuxU0I03b5c/V4j-RUej3AI/AAAAAAAAAmQ/-FSyGd4mRRQpZoCtOYI5Nm_9GVl4SCsnACLcB/s1600/marshmadness.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://2.bp.blogspot.com/-VuxU0I03b5c/V4j-RUej3AI/AAAAAAAAAmQ/-FSyGd4mRRQpZoCtOYI5Nm_9GVl4SCsnACLcB/s320/marshmadness.jpg" width="320" /></a></div>
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Thought the Beast was an easy sand run? It sounds easy, until you have to do it
through the Phragmites--the muddiest, muckiest part of the park. I wouldn’t
recommend wearing your new shoes for the day of the event. <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-35687090792467699272016-07-08T13:07:00.000-07:002016-07-08T13:07:37.406-07:00OBSTACLE REVEAL: Blog Exclusive <div class="MsoNormal">
<a href="https://3.bp.blogspot.com/--rMEcWWwNY4/V4AHWB_TfXI/AAAAAAAAAlk/H89ox6JZ_5MDs5zkqrFXpBPPTBLkNHa0QCLcB/s1600/2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="https://4.bp.blogspot.com/-pd5eAvom4Ck/V4AHWFdle6I/AAAAAAAAAlg/fIAbZvkt8F4wVibT5DfZgA50yO4Vjbu2ACLcB/s1600/1.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://4.bp.blogspot.com/-pd5eAvom4Ck/V4AHWFdle6I/AAAAAAAAAlg/fIAbZvkt8F4wVibT5DfZgA50yO4Vjbu2ACLcB/s200/1.png" width="200" /></a><img border="0" height="200" src="https://3.bp.blogspot.com/--rMEcWWwNY4/V4AHWB_TfXI/AAAAAAAAAlk/H89ox6JZ_5MDs5zkqrFXpBPPTBLkNHa0QCLcB/s200/2.png" width="200" /></div>
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<b>Tire Slalom</b><br />
Unfortunately we can’t incorporate a skiing slalom due to
the weather so this obstacle is the next best thing! Participants
will have to weave between sticks with
large truck tires in a zig-zag pattern. You’ll go to the end of the obstacles
and then come back to return the tire before being able to move on. Different
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<b>Double Duty Pipe Roll </b> <o:p></o:p></div>
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Participants will have to get down and dirty as they crawl
through a 20 ft. black industrial pipes. Four rows will be set up but you’ll
only have to crawl through one. That was easy right? Not so fast. Once you get
out of the pipe you’ll have to run around and hurdle over the four pipes to
complete the obstacle. <o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-11292267648638044032016-06-28T08:47:00.001-07:002016-06-28T08:47:50.900-07:00Proper Nutrition for the Beast<div class="MsoNormal">
Proper nutrition is essential to any training program. You
will need to adequately prepare with food before you work out, during your
workout, and after your workout for recovery. By breaking your sessions down
into durations, you can plan your pre-workout meals more easily and
effectively. Your nutrition plan should
be measured by the amount of macronutrients (carbohydrates, fats, and proteins)
you consume. Along with macronutrients, are micronutrients (vitamins and
minerals), electrolytes (sodium and potassium), and water. We’ll start with
carbs and work our way to hydration. <o:p></o:p></div>
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Carbs
are the primary source of energy for endurance activities and should be the
focus of your diet when your workouts are at least an hour in duration. Carbs are broken down into glucose during
digestion and then stored in the form of glycogen in your muscles and liver. It
is the broken down form of carbs that is most important for your training
session and should be consumed the day prior. Here’s a list of healthy carbohydrate
sources:<o:p></o:p></div>
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Whole Grain/Wheat Breads<o:p></o:p></div>
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Quinoa<o:p></o:p></div>
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Sweet Potatoes<o:p></o:p></div>
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Brown Rice<o:p></o:p></div>
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Oats<o:p></o:p></div>
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Beans<o:p></o:p></div>
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Fruits (bananas, blueberries) <o:p></o:p></div>
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Vegetables<o:p></o:p></div>
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Whole Wheat or Gluten-Free Pasta (quinoa, brown rice)<o:p></o:p></div>
</td>
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The
following table can be used as a guide for determining grams of carbs you
should consume the day before a training session. If you’re running more than 8
miles, you should consume a simple sugar (gel, GU chomp, gummi bears) during
your run every 45-60 minutes. Water intake should be before you feel thirsty (8
ounces) and taken regularly (10-30 minutes) throughout the session. <o:p></o:p></div>
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Healthy
fats are next on the list of importance for endurance activities. Fats can be
divided into groups of saturated (animal fat, and tropical oils like coconut),
monounsaturated (olive oil, and peanuts), and polyunsaturated (soy, corn,
sunflower, and safflower oils). Fats should constitute between 20% and 35% of
the total calories consumed per day, with less than 10% coming from saturated
fat sources. If your daily fat consumption is below 15%, you may experience a
decrease in metabolic rate and muscle development. Here’s a list of foods
consisting of healthy fats:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Peanut Butter<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Avocado<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Almonds<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Coconut Oil<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Extra Virgin Olive Oil<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Safflower Oil<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Sunflower Seeds<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Tofu<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Almond Butter<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Protein
is imperative for muscle development and preservation. Daily recommended intake
for protein ranges from 0.8 g/kg – 2.0 g/kg of body weight, depending on
activity level of the individual. The key is to start at the low range of the
spectrum, see how your body responds for a couple weeks and then increase
gradually. Here’s a list of healthy protein sources:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Sirloin Steak<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Chicken<o:p></o:p></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Ground Turkey 94%-99% Lean<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Eggs<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Tofu or Tempeh<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Beans<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Protein Powders (Whey, Casein,<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Split-Pea, Brown Rice)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Fish (Salmon, Tilapia, White Fish)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Shellfish (Shrimp, Crab, Scallops)<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
Water
intake for men should be at least 3.7 L/day and 2.7/day for women. I recommend
drinking up to a quart of water before you go to sleep and up to a quart as
soon as you wake up. Electrolyte consumption should be 2 – 4 g/day for sodium,
and 2 – 4 g/day for potassium. Coconut water has 18% of your daily potassium
requirements and bananas have 14%. Drink 1 pint of water for every pound of
weight lost during your session for fluid replacement. Every body is different,
so it’s important to transition gradually into any nutrition program. <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-69955318844766268382016-06-02T11:36:00.002-07:002016-06-02T11:36:48.433-07:00Plyometrics<div class="MsoNormal">
Plyometric exercise refers to quick, powerful movements,
using both the natural elastic components of muscle and tendon, and the stretch
reflex. By integrating<b> </b>plyometrics
into your training program, you will enhance your ability to successfully
complete the obstacles in the Beast on the Bay. You will be jumping up and over
obstacles, which will then require you to safely land on the other side. In
order to safely perform these movements, you need to be adept with takeoffs and
landings in a training setting. So, I’ve put together a number of warm-up
drills and exercises that will address these skills. The following table
consists of examples of plyometric warm-up drills.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 14.1pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; height: 14.1pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Drill<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Explanation<o:p></o:p></b></div>
</td>
</tr>
<tr style="height: 13.35pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Marching<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.35pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Mimics running movements<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasizes posture and movement technique<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.1pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Toe Jogging<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Heel doesn’t touch ground<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.1pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Straight-Leg Jogging<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Minimize knee bending<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.1pt; mso-yfti-irow: 4;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Butt-Kickers<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.1pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Allow heels to reach glutes<o:p></o:p></div>
</td>
</tr>
<tr style="height: 13.35pt; mso-yfti-irow: 5;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.35pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Skipping<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.35pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasis on quick takeoff and landing<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.9pt; mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.9pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Lunging<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.9pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 146.25pt;" valign="top" width="195">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
May be multidirectional (forward, back, side, diagonal)<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td colspan="2" style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 6.65in;" valign="top" width="638">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Plyometric
Exercises for the Lower Body<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Jumps in Place<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Jumping and landing in the same spot without resting between jumps<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasis on vertical component<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Standing Jumps<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasis on vertical and horizontal component<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Maximal effort with rest between jumps<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Multiple Hops and Jumps<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasis on horizontal component <o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
May form a zigzag<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bounds<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Multidirectional movement<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
May be single-leg or double-leg<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Box Drills<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Jumping on the box or stepping off and landing<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
May be single-leg, double-leg, or alternating legs<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Depth Jumps<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 239.4pt;" valign="top" width="319">
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
Emphasis on landing, then immediately jumping vertically,
horizontally, or onto another box<o:p></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
May be single-leg or double-leg<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
To
establish a plyometric training regimen, we have to address frequency,
recovery, volume, program length, and progression. Frequency refers to the
number of training sessions per week and can range from 1-3, with 48-72 hours
between sessions. Due to the nature of plyometrics requiring maximal effort to
improve anaerobic power, it is imperative to have adequate recovery between
repetitions and sets. For example, recovery for depth jumps may be 5-10 seconds
between repetitions and 2-3 minutes between sets. Work-to-rest ratios are a
great way to determine recovery time between sets. Ratios of 1:5 to 1:10 are
common for plyometric training. So, if the drill requires 30 seconds of work,
you should rest anywhere from 2 ½ -5 minutes until you perform another set. Training
volume refers to sets and repetitions per workout session and is expressed as
foot contacts on a surface, or distance covered. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 14.05pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; height: 14.05pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Plyometric
Experience<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 14.05pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Volume
in Contacts Per Session<o:p></o:p></b></div>
</td>
</tr>
<tr style="height: 13.25pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 13.25pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Beginner (no experience)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 13.25pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
80 – 100<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.05pt; mso-yfti-irow: 2;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.05pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Intermediate (some experience)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.05pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
100 – 120<o:p></o:p></div>
</td>
</tr>
<tr style="height: 14.05pt; mso-yfti-irow: 3; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 14.05pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Advanced (considerable experience)<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 14.05pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 212.35pt;" valign="top" width="283">
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
120 - 140<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The
length of your plyometric program should range from 6-10 weeks, which gives you
plenty of time between now and the Beast on the Bay. Throughout your program,
you should be increasing training frequency, volume, and intensity by way of
progressive overload. As intensity increases, volume decreases. Reassess these
aspects of your program every 2-3 weeks, to ensure that you are improving
either the number of foot contacts, or distance covered per session. I know
that you will enhance your performance in the Beast on the Bay by employing the
drills and exercises I’ve listed. Please contact me with any questions. <o:p></o:p></div>
<div class="MsoNormal">
<o:p></o:p></div>
<br />
<div class="MsoNormal">
<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-61514420768796419162016-05-20T12:13:00.000-07:002016-05-20T12:13:16.608-07:00A Few of Our Favorite Obstacles<div class="MsoNormal">
Look,
we love all our obstacles. All of them. If you ask us to pick a favorite, we
might say that they’re a lot like children – you just can’t pick a favorite!
Luckily for us, obstacles aren’t children, and for the sake of your
entertainment we’re willing to pick a few of our favorites. We’re a selfless
bunch here at the Barber Beast on the Bay. Let’s start the list.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
5. <b>GET LOCO</b> – It’s a Barber Beast on the
Bay classic! GET LOCO is back once again. For those who haven’t done it, you’ll
have to scale across a narrow ledge to cross as water cascades down over you.</div>
<o:p></o:p><br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i>Why
we like it:</i></b> Well, one, it’s a fan favorite. After each year, there’s
always plenty of track-tion (train puns, you like that?) to bring the locomotive
back. Plus, it’s kind of like a metaphor for life: You do your best and just
try making your way across as you’re constantly dumped on. Just a joke!<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-u6J4Wru_ck0/Vz9heyoW5cI/AAAAAAAAAjc/x9vgWMKZD5gcHYPb3Za9PKlNCpB7GiORwCLcB/s1600/2015-Beast-on-the-Bay_325.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://4.bp.blogspot.com/-u6J4Wru_ck0/Vz9heyoW5cI/AAAAAAAAAjc/x9vgWMKZD5gcHYPb3Za9PKlNCpB7GiORwCLcB/s320/2015-Beast-on-the-Bay_325.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
4. <b>Marsh Madness</b> – It’s the newest name
for our Phragmite run, and it’s scary! No 16-seed upsets here, as it’s just you
against the mucky, messy mud that Presque Isle has to offer.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i>Why
we like it:</i></b> Look, this is a family-friendly blog and we keep it clean,
but it’s OK to get dirty once in a while, right? If that’s the case, the
Phragmites are going to get you filthy!<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
3. <b>No Monkeying Around</b> – Remember when you
were a kid on the playground and you ran out for recess and a line formed for
the monkey bars? Maybe, maybe not, but this is sort of what that’s like.
Everyone will be climbing their way across a set of monkey bars to get to the
other side. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i>Why
we like it:</i></b> They’re monkey bars! It tests your upper body strength and
you get to swing around as you do them. What’s not fun about that?! Just
imagine you’re King Kong and you’re swinging from building to building. Make
some monkey noises while you’re at it. It’s fun!<o:p></o:p></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://3.bp.blogspot.com/-JniwL6Tbz5w/Vz9hlVQO7QI/AAAAAAAAAjg/3y7UrLPu9tQkksEVX1TQjTn5PerHm7e7QCLcB/s1600/2015-Beast-on-the-Bay_365.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://3.bp.blogspot.com/-JniwL6Tbz5w/Vz9hlVQO7QI/AAAAAAAAAjg/3y7UrLPu9tQkksEVX1TQjTn5PerHm7e7QCLcB/s320/2015-Beast-on-the-Bay_365.jpg" width="320" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
2. <b>Wave Goodbye</b> -- We wrap up the Beast on
the Bay with a dip in Waldameer’s wonderful Wave Pool! Battle through four-foot
waves and climb out the other end to get one step away from successfully
slaying the Beast.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><i>Why
we like it:</i></b> It’s a great way to cool yourself down. If we have a warm
day, you’re going to be hot and sweaty. Wouldn’t a nice, cool wave pool feel
good? We thought so.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1. <b>Triangles of Terror</b> -- Speed is a factor in this obstacle where
participants will leap from alternating triangles without touching the ground.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<br />
<div class="MsoNormal">
<b><i>Why
we like it:</i></b> We’re borrowing from American Ninja Warrior with this one,
and we think it’s pretty exciting! Make sure to go quickly as you leap from
triangle to triangle! <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-53089890442469565692016-05-05T12:26:00.002-07:002016-05-05T12:26:59.337-07:00Aerobic Endurance Training<div align="center" class="MsoNormal" style="text-align: center;">
<b>Beast on the Bay Blog: Aerobic Endurance Training<o:p></o:p></b></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<b><br /></b></div>
<div class="MsoNormal">
<b> </b>The majority (≥ 6
miles) of the Beast on the Bay will be on the beach, which is completely
different than running on pavement. The muscles, tendons, and ligaments of the
hips and legs will be utilized in ways you may not have used them before. So,
it is imperative that you begin running on the beach at least once a week, for
a minimum of 1 mile, progressing to 4 miles by the end of your training. Your
gait should be more of a shuffling stride when running on the beach, due to the
instability of the sand. There will also be trails through the wooded areas of
the peninsula, as well as stretches of ankle-deep mud through the reeds. If you
live in the Erie area, I highly recommend the Brown’s Farm course, as well as
the trails of Asbury Woods for familiarizing yourself to uneven terrain. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Beast on the Bay requires a combination of energy
systems from its participants and thus, must be implemented in a training
program. The types of aerobic training programs are as follows:<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>1. Long, Slow
Distance Training (LSD) <o:p></o:p></b></div>
<div class="MsoNormal">
LSD
training is also known as “conversation exercise”, because you should be
running at a pace that is conducive to being able to carry on a conversation
with someone. The physiological benefits of this type of training include
enhanced cardiovascular and thermoregulatory function, improved oxidative
capacity of skeletal muscle, and increased ability in using fat as a fuel. Too
much of this training may be disadvantageous to competition, due to the lower
intensity. <o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>2. Pace/Tempo
Training<o:p></o:p></b></div>
<div class="MsoNormal">
<b> </b>This type of training is also
known as “threshold training” or “aerobic/anaerobic interval training” and
should be at race competition intensity or slightly higher. You can perform
this program in two different ways, steady and/or intermittent. Steady
pace/tempo training is continuous for approximately 20-30 minutes at an
intensity that is slightly above race pace. Intermittent pace/tempo training is
referred to as “tempo intervals”, since is consists of shorter bouts of
exercise with small recovery periods between intervals. In both programs, if
the workout seems fairly easy, it’s better to increase the distance, rather
than the intensity.<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>3. Interval Training<o:p></o:p></b></div>
<div class="MsoNormal">
<b> </b>This type of training
enables you to work at intensities close to VO2max for a longer duration than
would be possible at a continuous high intensity. The work intervals can be as
short as 30 seconds, but preferably between 3 and 5 minutes. It’s imperative
that you have already established a solid base of aerobic endurance training
prior to performing an interval program.
<o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>4. Repetition
Training<o:p></o:p></b></div>
<div class="MsoNormal">
<b> </b>It should be performed at
intensities greater than VO2max, with the work intervals lasting from 30-90
seconds. This program relies heavily on anaerobic metabolism, so you will need
ample time to recover between bouts. With this program, you can expect to
acquire greater running speed, enhanced running economy, and improved tolerance
of anaerobic metabolism. It’s also beneficial for the final stretch of an
aerobic event, when you really want to give your all. <o:p></o:p></div>
<div class="MsoNormal">
<b><br /></b></div>
<div class="MsoNormal">
<b>5. Fartlek Training<o:p></o:p></b></div>
<div class="MsoNormal">
<b> </b>This is a combination of the
four other types of training previously discussed. It calls upon basically all
systems of the body and helps in changing up your daily training, by reducing
the monotony of your workouts. It may enhance VO2max and lactate threshold, while
improving running economy and fuel utilization. <o:p></o:p></div>
<br />
<div class="MsoNormal">
</div>
<div class="MsoNormal">
I
recommend employing a mix of these types of aerobic endurance training
programs. The Beast on the Bay is an endurance event based on its distance of
10 miles, so you will want to be able to cover at least 5 miles in one bout.
The distance between obstacles will require you to run the durations found in
pace/tempo workouts. The concept of the Beast is based on interval training,
since it’s structured with running and intermittent bouts of anaerobic exertion.
The physiological benefits of repetition training bode well for enhancing your
performance in the Beast and there will be elevation changes in the sand, so
the fartlek program including hills, would be beneficial. The following, is a
table with the basic principles of each training program. As always, please
feel free to ask me any questions. <o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-70619225528946385182016-04-26T11:33:00.001-07:002016-04-26T11:33:55.123-07:00Debunking Training Myths<div class="MsoNormal">
It’s one of the most profitable, expansive businesses in the
world today – fitness. Everybody wants to get fit and everybody wants to look
their best. But with so much information out there, what are some of the best
strategies? Eat heavy, train heavy? Eat light and do lots of cardio? What’s
your diet, what are your goals, what are you aiming for? It can all be
confusing. And with a myriad of myths and a gaggle of gurus, who and what can
you trust? If you read that standing on your head and eating grapefruit burned
extra calories, would you do it? (Maybe!) <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
For
your fitness road to the Beast, we have Dave Hopkins, fitness extraordinaire
from LECOM Fitness and Wellness Center giving you tips and exercises along the
way. But, naturally, Dave can’t cover everything, and that’s where we’ll come
in. We’ll pick up some of the smaller details – what shoes to wear, what kind
of foods we’ll have available on race day and what you should eat, obstacles
reveals, and more! This week we’ll debunk a few fitness myths that are total
bunk. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b>Myth #1: You can ‘crunch’ your way to great
abs. </b>So you want to wear your crop
top to the Beast on the Bay but you’re currently rocking a muffin top? We could
have a conversation about body image and why it’s so important to love yourself
and what you have to offer (it really is!), but that’s a topic for another day.
If you’re looking to improve on your abs before race day, don’t go with
crunches – or at least don’t expect crunches to do the job alone. While they’ll
help abs that are already showing, they won’t eliminate fat because you can’t
spot eliminate fat. Exercises like squats and deadlifts and cardio, along with
a stricter diet, are ways to begin eliminating fats and see the results you
want.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://2.bp.blogspot.com/-b9DHbpqcqoc/Vx-zzKZIBnI/AAAAAAAAAjA/nTpiGdAOFb0BF8KHy-OrD7xE6IBW1ryzwCLcB/s1600/photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://2.bp.blogspot.com/-b9DHbpqcqoc/Vx-zzKZIBnI/AAAAAAAAAjA/nTpiGdAOFb0BF8KHy-OrD7xE6IBW1ryzwCLcB/s200/photo.jpg" width="200" /></a> <b>Myth #2:</b> <b>Cardio is the only thing you’ll need to focus on for the Beast.</b> You
hear ’10 miles’ and you panic – how can I run 10 miles? Not to add to your
stress, but you’re also going to be doing 20+ obstacles. Aaaah! It sounds
scary, but let’s break this down. Yes, cardio is important, but remember that
you can handle the Beast at your own pace. If you need to skip an obstacle,
skip it. If you’d like to walk or jog or moonwalk it, do it. The cardio is
important, but don’t act like you have to be able to sprint 10 miles or you’re
going to fail. Work in some strength training and endurance to make sure you
can handle the obstacles that you want to take on. And, the more energy you
have to take on those obstacles, the better you’ll do.</div>
<br />
<div class="MsoNormal">
<a href="https://4.bp.blogspot.com/-M4bGwlMzEhI/Vx-0Ec4P-YI/AAAAAAAAAjE/je4m5BEYpg4mSn8LSHS3DhSns3_ULKjBQCLcB/s1600/2015-Beast-on-the-Bay_406%2Bedit.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="170" src="https://4.bp.blogspot.com/-M4bGwlMzEhI/Vx-0Ec4P-YI/AAAAAAAAAjE/je4m5BEYpg4mSn8LSHS3DhSns3_ULKjBQCLcB/s200/2015-Beast-on-the-Bay_406%2Bedit.jpg" width="200" /></a> <b>Myth #3: You should focus so much on the
fitness element of the Beast that you forget to have fun. </b>OK, OK, this
isn’t a widespread fitness myth, per se, but it needs said. This is a fun event
for a great cause. You’ll be helping children and adults with disabilities by
participating in the course on September 10. Isn’t that awesome? What’s a
little running in the sand and a few obstacles if it means helping the cause?
Get your family involved, get your friends involved, get your neighbors
involved. Help us help others and have a great time while doing it! Make a team,
train together. Build endurance but also build memories. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-indent: 0px;">
<span style="text-indent: 0.5in;"> A reminder that our April sign-up
promotion ends at the end of April. Imagine that? When your friend registers,
they'll get a drop-down menu that asks how they heard about the event. They
select "A Friend," fill in your name, and you're both entered. Learn
more: <a href="http://www.barberbeast.org/Refer-a-Friend">http://www.barberbeast.org/Refer-a-Friend</a></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com0tag:blogger.com,1999:blog-4227889827020422673.post-21200321949335353932016-04-19T12:24:00.000-07:002016-04-19T12:24:04.198-07:00Upper Body Muscle Groups and How to Work Them<div class="MsoNormal">
The majority of the obstacles in the Beast on the Bay
require the use of upper body muscle groups, especially those involved in
pulling movements (back and biceps). Grip strength is a key factor in any
pulling movement, which involves the flexors of the forearm. Your grip strength
comes into play when you’re climbing cargo nets and walls, traversing monkey
bars, carrying sand bags and buckets of water. To a lesser extent of
successfully completing the obstacles, are the muscles involved in pushing
movements (chest, shoulders and triceps). You will spend more of your time
pulling yourself up, across, and through obstacles, than you will spend pushing
your way through them. However, it is imperative that you create a balance
between opposing muscle groups. So, be sure to exercise both pushing and
pulling muscle groups equally. <o:p></o:p></div>
<div class="MsoNormal">
The
core is often misrepresented as only referring to your abdominals, but it
actually refers to all muscles in your torso. We call it the core because it is
where all ambulatory movement originates. More specifically, it is the
culmination of these muscles working together, while stabilizing the entire
body, regardless of the muscle action being performed. Every obstacle will
require the use of core strength, regardless of the upper body muscle group you
are using. Crawling through pipes and under cargo netting is simulated by
performing plank walks with sliders. Farmer walks with a kettlebell in the
suitcase position, is similar to carrying a bucket of water. In both of these
scenarios, you’re using your torso to stabilize the rest of your body in
completing the movement. <o:p></o:p></div>
<div class="MsoNormal">
Here’s a list of exercises divided into groups of push, pull,
and core movements:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: 6.75pt; margin-right: 6.75pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-anchor-horizontal: margin; mso-table-anchor-vertical: paragraph; mso-table-left: left; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-top: 4.0pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr>
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Push<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Pull<o:p></o:p></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b>Core<o:p></o:p></b></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Push-Ups<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pull-Ups<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
V-Sit-Ups<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chest Press w/ Dumbbells<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Pulldown<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Plank Walk w/ Sliders<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Chest Fly w/ Cables<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Dumbbell Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Kneeling Wood Chop<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Incline Chest Press w/ Dumbbells<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Seated High Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Standing Low-High Wood Chop<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Decline Chest Press w/ Dumbbells<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Standing T-Bar Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Step-Up w/ Low-High
Wood Chop<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Shoulder Press w/ Dumbbells<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Close-Grip Pulldown<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Standing Torso Twist w/ Cables<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Front Shoulder Raise<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bent-Over Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Straight-Arm Pulldown<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Lateral Raise<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Single-arm Pulldown<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Rope Crunch w/ Stability Ball<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Upright Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Single-arm Seated Row<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Kneeling Rope Crunch<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Standing Shoulder Press<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Bicep Curl w/ Rotation<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Body Saws w/ Sliders<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Tricep Press<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Hammer Curls<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Kettlebell Windmill<o:p></o:p></div>
</td>
</tr>
<tr>
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Single-arm Tricep Press<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Spider Curls<o:p></o:p></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 159.6pt;" valign="top" width="213"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
Farmer Walk w/ Kettlebells<o:p></o:p></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
A basic
strength training program for the upper body will be performed 2-4 days per
week and target the chest, shoulders, triceps, back, biceps, and abdominals.
You should allow a minimum of 48 hours between similar exercises, to enable
proper muscle recovery and tissue repair. The Beast on the Bay is going to
require mostly muscular strength and muscular endurance as opposed to power and
hypertrophy (muscle size). Use the recommendations for endurance when
performing core and body weight exercises. Use the repetition ranges between
strength and endurance for everything else. I recommend performing 3-5 sets of
6-15 reps for exercises involving free weights and/or machines. Refer to the
following tables for more specific load percentages, set and repetition ranges
according to the National Strength and Conditioning Association. <b>Note:</b> 1RM represents the maximum weight
you can correctly perform one repetition for an exercise (bench press, squat,
etc). Use these recommendations for lower body exercises as well. <o:p></o:p></div>
<table align="left" border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; margin-left: 6.75pt; margin-right: 6.75pt; mso-border-alt: solid windowtext .5pt; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-table-anchor-horizontal: margin; mso-table-anchor-vertical: paragraph; mso-table-left: left; mso-table-lspace: 9.0pt; mso-table-rspace: 9.0pt; mso-table-top: 125.7pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="height: 19.3pt; mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; height: 19.3pt; mso-border-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Training
Goal<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Load
(%1RM)<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Sets<o:p></o:p></span></b></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Reps<o:p></o:p></span></b></div>
</td>
</tr>
<tr style="height: 20.45pt; mso-yfti-irow: 1;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Strength<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">≥</span></b><b><span style="font-size: 9.0pt;"> 85<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">2-6<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">≤</span></b><b><span style="font-size: 9.0pt;"> 6<o:p></o:p></span></b></div>
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<td style="border-top: none; border: solid windowtext 1.0pt; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Power<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: 9.0pt;">Single-effort<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-size: 9.0pt;">Multiple-effort<b><o:p></o:p></b></span></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
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<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">80-90<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">75-85<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
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<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">3-5<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">3-5<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 19.3pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
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<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">1-2<o:p></o:p></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">3-5<o:p></o:p></span></b></div>
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<tr style="height: 20.45pt; mso-yfti-irow: 3;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Hypertrophy<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">67-85<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">3-6<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">6-12<o:p></o:p></span></b></div>
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<tr style="height: 20.45pt; mso-yfti-irow: 4; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">Endurance<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">≤</span></b><b><span style="font-size: 9.0pt;"> 67<o:p></o:p></span></b></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt;">2-3<o:p></o:p></span></b></div>
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<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; height: 20.45pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0in 5.4pt 0in 5.4pt; width: 73.7pt;" valign="top" width="98"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-size: 9.0pt; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;">≥</span></b><b><span style="font-size: 9.0pt;"> 12<o:p></o:p></span></b></div>
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</tr>
</tbody></table>
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This week's video features Dave and Kristin Blakely showing the chest press and farmer's walk:<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe width="320" height="266" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Pj_5RiCRnAQ/0.jpg" src="https://www.youtube.com/embed/Pj_5RiCRnAQ?feature=player_embedded" frameborder="0" allowfullscreen></iframe></div>
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Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com1tag:blogger.com,1999:blog-4227889827020422673.post-56978170551554540732016-03-24T11:57:00.000-07:002016-03-24T11:57:04.047-07:00Two New Workouts Courtesy of Dave Hopkins at LECOM<div class="separator" style="clear: both; text-align: center;">
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<br />Anonymoushttp://www.blogger.com/profile/07883296590576447448noreply@blogger.com1