TOMORROW!!!!!

 It took all my will power not to photo shot this into a BBD;)

Its over as of tomorrow... please tell me how you feel!

Ash, Girls Night, Lannie, and I will be running the tough mudder and will update you on how it goes when we get back!!!

XO

WE MADE THAT WORKOUT OUR BITCH...Take 2!!!!

OK... So I know that last week was a little bit weak on our part..

We did a SHRED and PR'd but we didn't have the incline set right on our treadmills! Usually we wouldn't do the same workouts so close to each other but ash and I were crank so we decided to go fuck this one up good and do it on even playing field (or 3% incline on a treadmill)

Last week we started at 0% incline and we needed to set it at 3% to start with, it actually matters a whole lot! The first time we did it our time was 43 minutes and 20 seconds. The second time we did it in 31 minutes but had the incline wrong. The third time (today) we did it we did it in 35 minutes!!! Ash also puked!!! (so proud of her) We also didn't do the push ups and the sit to stands because we got through 2 miles before we reached those exercises!


SO HERE IT IS AGAIN!!! TAKE 2!!!!

Each person starts on a treadmill with the incline set at 3.0.  You each will need to run a total of 2 miles at the same time, keeping your paces the same.  If one gets tired and needs to pull back, the other person must do so too.  Here's the fun part- every 2 minutes you have to raise the incline by 1.0.  So, at 2 minutes into the run, you're raising it to 4.0, at 4 minutes you raise to 5.0, and so on.  Obviously the lower the incline, the easier it is, so the incentive is to cover as much ground at the beginning as you can.  Now, here's the even more fun part.  Every 2 minutes and 25 seconds, you push pause on the treadmill, hop off and both complete a team task.  The task is done one at a time, meaning when I'm working, Tyler is resting.  As I said, you can divide up the work however you want, you just have to make sure at least one person is moving at all times.  Both can't rest at once! As soon as you complete the task, get back on those treadmills and get towards that 2 mile mark!!

Here are the tasks to be completed, in order:

@ 2:17 - 50 inverted burpee 

@ 5:41 - 60 dumb bell front sq. 25lbs for the ladies & 35 for dudes.

@9:57 - 70 pullups 

@ 12:43 80 Kettle Bell swing 40 lbs for chicks & 50 lbs for dicks

@ 15:39 90 pushups 

@ trainers challenge pace  100 sit to stands

@ 2:17 - 50 inverted burpee 

@ 5:41 - 60 dumb bell front sq

@9:57 - 70 pullups 

@ 12:43 80 Kettle Bell swing

@ 15:39 90 pushups 

@ trainers challenge pace  100 sit to stands

Girls Night meets the Uphill Mile!

Heres a fun one for you guys that Girls Night got after this morning...

The UPHILL MILE!!!!

Start the treadmill at 5.0% incline

Now... start running as fast as you can, you have got to cover 1 whole mile!

Heres the kicker....

Every minute that passes you raise the incline up 1%!

that means if you run a 7 minute mile, you should finish on a 11% incline (thats actually a crazy fast time)

IT SUCKS!!!!! If you think you have a fast mile time this will obliterate it quick!

Girls Night ran it in 13:08 (A 20 second PR!)

TABADA TUESDAY! (Except its Wednesday)

OH SHIT YALL!!!! Last Tabada till Tough Mudder!!!!

Girls Night hit an all time PR with 6.5 speed on a 12% incline

for those who dont remember tabada is 8 rounds of 20 seconds sprint 10 seconds rest (keep treadmill running during rest) at a 12% incline

I did 9.5 and Ash is holding strong at 9.0 and is so close to 9.1!

Then after the TABADA ash and I did the following shred zone:

6 minute work out:
1 minute as many pull ups as possible
(no rest)
1 minute as many push ups as possible

x3
'

Anything after a tabada blows goats.. its the worst

have fun get your shred on and eat healthy!

Putting in the miles!

12 Mile run on saturday! We did the same trail two weekends in a row now, last week we did the 12 mile trail in 2 hours 3 minutes. This week we knocked it out in 1 hour and 47 minutes! Not bad, but not great. I really wanted to do better because we already knew the trail and knew where to push and where to ease off. Next week I am going to decimate that trail! And then the week after that I am going to make that Tough Mudder my bitch... I did feel a lot better this week, not as tired and not as hungry when I finished last week.

On another note, what is it with human skin!?!?! I swear, as I get older my skin just gets looser on my body. (see above for proof)

WTF

EXACTLY MY SENTIMENT!!!

WE MADE THAT WORK OUT OUR BITCH!!!!

PR's today like whoa!!!!!!

We did an insane one and PR'd by over 12 minutes!!!

We were so fast that we didn't even do the push ups or sit to stands! We started on 0% incline this time which made it quite a bit easier because we read the work out wrong.... did that have a lot to do with our PR's... yeah probably... does it matter... no way dude because we are going to do it again ASAP and prove that we don't even need that shizz!!!!!

Each person starts on a treadmill with the incline set at 3.0.  You each will need to run a total of 2 miles at the same time, keeping your paces the same.  If one gets tired and needs to pull back, the other person must do so too.  Here's the fun part- every 2 minutes you have to raise the incline by 1.0.  So, at 2 minutes into the run, you're raising it to 4.0, at 4 minutes you raise to 5.0, and so on.  Obviously the lower the incline, the easier it is, so the incentive is to cover as much ground at the beginning as you can.  Now, here's the even more fun part.  Every 2 minutes and 25 seconds, you push pause on the treadmill, hop off and both complete a team task.  The task is done one at a time, meaning when I'm working, Tyler is resting.  As I said, you can divide up the work however you want, you just have to make sure at least one person is moving at all times.  Both can't rest at once! As soon as you complete the task, get back on those treadmills and get towards that 2 mile mark!!

Here are the tasks to be completed, in order:

@ 2:17 - 50 inverted burpee 

@ 5:41 - 60 dumb bell front sq. 25lbs for the ladies & 35 for dudes.

@9:57 - 70 pullups 

@ 12:43 80 Kettle Bell swing 40 lbs for chicks & 50 lbs for dicks

@ 15:39 90 pushups 

@ trainers challenge pace  100 sit to stands

@ 2:17 - 50 inverted burpee 

@ 5:41 - 60 dumb bell front sq

@9:57 - 70 pullups 

@ 12:43 80 Kettle Bell swing

@ 15:39 90 pushups 

@ trainers challenge pace  100 sit to stands

KK eases up... SIKE!!!!!

This one is more mellow with attention to strict form! Don't go slow or anything, but try to focus on keeping super strong plank during push ups, getting chin over bar on pull ups, keeping in your heels during squats. Make your running pretty as shit, basically focus on LOOKING and MOVING like an athlete!



4 rounds of "Cindy"- (5 pull ups, 10 push ups, 15 squats)
NO REST
400 Meter SPRINT

2 minutes rest

Agility Ladder - (2:30 rotating between Ali shuffle and In N Outs... not the burgers fatties but the movement... google it)
NO REST
400 Meter SPRINT

2 minutes rest

7 rounds of Ball Circuit (chest pass, side passes, overhead, underhand, behind back, slam)

(see here)

NO REST

400 Meter SPRINT

2 minutes rest

2 rounds of - (5 reverse burpees, 7 squat thrusters w/30lb weights for dudes and 20lbs for chickens)

NO REST

400 Meter SPRINT

KK brings the BARFING!

Our good friends Brittany and Ryan are recent transplants from Colorado and are going to be running the Tough Mudder with us on May 28th!

We thought we would throw the "KK" aka "Kenny Kane" at them and see how they handled it!

KK-  5 rounds of:
20 push ups at bottom of Montana stairs
Sprint up stairs
10 reverse burpees

They did really well, pushed through the whole time and never stopped!

Ryan came in around 25:15 and Brittany was about 35 seconds after him...

and then... 15 minutes later... Brittany unleashed into a vomiting fit that was spectacular.

I guess that I should have thought about the fact that I was out buying them both beers the night before, my bad kiddos ;)

Sprint Up

Push Ups (Ryan Style)

Reverse Burpees

Unleash The BARF!!!

Rest... Relax.... And....

Go home feeling like a champion!

12 MILES!!!!!!

Ash and I have been doing high milage on the weekends to get ready for Tough Mudder coming up in 3 weeks!

Last week we did 10 miles of trail running (steep steep inclines for a large majority of it) and this week we did the same run but added 2 miles!

We were BEAT when we finished, but it felt good to do it!

Girls Night also did the trail, but did 8 miles of it! Way to go Girls Night!

HO-LY-SH-IT moment of the day

Yes its true... triple stuffed!!!!!!!!

20 more days

ADORABLE COUPLE OF THE DAY!

Mike might be hurt, but Beezus keeps her shred strong!!!

Kenny beats us down... again

I didn't take pictures of the workout, so here is a picture of me shred dancing in a subway

So as usual Kenny tore our asses apart yesterday, I didn't take pictures because I can be slack sometimes!

try this, its a bitch

you have 22 minutes to get this done, its hard, I barely made it in 21:30

Run 400M 

5 dumbbell push up/row/thrusters* (20lbs each arm for boys, 15 for ladies))

10 pull ups

15 kettle bell swings, get overhead (boys use 50lbs, girls 40lbs)

20 weighted walking lunges (20lbs each arm boys, 15 for the chickens)

NO REST IN BETWEEN SETS

Run 400M 

5 dumbbell push up/row/thrusters* 

10 pull ups

15 kettle bell swings, get overhead 

20 weighted walking lunges

Run 400M 

5 dumbbell push up/row/thrusters* 

10 pull ups

15 kettle bell swings, get overhead 

20 weighted walking lunges

Run 400M 

5 dumbbell push up/row/thrusters* 

10 pull ups

15 kettle bell swings, get overhead 

20 weighted walking lunges

(basically do this 4 times with no rest)

If you don't make it within 22 minutes, go into a 5th set and finish before 28 minutes. If you don't do that in 28 minutes do a 6th set, finish whenever.

* - push up/row/thrusters - I am fairly confident that no one will do this work out so I didn't feel the need to explain this very much. since I know what it is, that's really all that matters. 

Wait... I thought I said that I was going to stop being negative!? OK then... a push up/row/thruster goes like this..

do a push up with the weights in hand. when in plank position dumbbell row each weight to your chest. now stand up with weights and do an overhead press (thruster). As the weights are coming down, let that carry you back to plank where you start again!

GOOD LUCK!!!!!

THIS HAPPENED!!!

YEAH, I just saw a mall cop holding an oreo cupcake!!!! NO JOKE!

Shred Adventure in Sin City!

The Bus

The Cab

The Shred Zone

The Shred

The Crew

The Breakfast!?

Sin City CF is AMAZING! The guys who run it are the coolest, Im out here in Vegas working and thought I should try and get a work out in. I took a bus as far as I could towards Henderon (about 15 miles away) and then I took a $64 cab over to the SCCF facilities, I was fully prepared to have a $180 work out by the time I got there. Considering the cab home and the cost of the day use for the gym. I needed the shred through. I showed up to Sin City Cross Fit and was warmly welcomed, they are the coolest. They put me through an intense shred session called the "Jackie" (details below) then proceeded to not only NOT charge me anything for coming in to the gym that day but take me out to a group breakfast and then drive me home! COOLEST CREW EVER! If youre ever in Vegas give this gym a shot!

Thanks Sin City CF!

side note- all these kids are shredded and beefy, and they all ate wild as shit at breakfast, coffe cakes followed by omelets followed by pancakes and waffles!?!? Amazing... I envy their metabolisms

(FOLLOW UP, Bobbi and Chris from SCCF took me to the most "Vegas" spot ever, a sweet topless pool filled with busty babes, they got me wasted on vodka drinks and then drove me to the airport.. SCCF is officially the best)

Thats me in the pool - Topless as shit!, "When in Rome!"

Jackie- do the following as fast as possible
1000 Meter row
50 squat thrusters @45 lbs
30 pull ups

it took me 8:51