Feeling the Burn

Warm-up 3×20 Squat 3×10 Jump Squat 2×5 Tuck Jump Then: 3x (1-6) Pull-up Ladder Then 3 rounds of: 250m Row KB Rack Hold (hold for time it took to row the 250) Then 4 rounds of:  30sec of Push Press 30 sec holding in overhead position Then: 2 mile run Then Cool Down
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Death by 100’s

10 min AirDyne or Row @ easy pace Then: 100x Thruster @ 45# + 100x Wall Ball @ 20# + 100x Ball Slam @ 30# Then: 10 minute AirDyne Active Rest Then: Air BikeLadder 50-40-30-20-10 calories with a 1:1 work-to-rest ratio Then: 20 minute swim or jog Here is the link to the Stationary Swimmer Ankle Straps: http://a.co/4C8NrT1
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21-18-15-12-9 Body Burner

Today’s workout is a good mix of lighter squat volume and a metcon to get your lungs and muscles burning. I am still nursing my right calf muscle today. It feels much better than it did yesterday but it’s still sore when I stretch it. I was able to do this workout without much pain....
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Endurance – A Never Ending Journey

“There are no shortcuts to endurance. You have to train yourself to make peace with the long route…every day. And do it and love where it is taking you.” I constantly battle my desire to over train. My day always feels so much more productive when I workout in the morning and that feeling drives...
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Ice House Train in Mt Baldy

Went for a 9.4 mile trail run in Mt Baldy on Ice House Trail using the Zhiyun-Tech Smooth-Q gimbal. The trail is very rocky and step in the begins. We took the loop option on Chapman Trail on the way down which added an extra 1.7 miles, but the trail is much smoother.
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Willow Hole Trail in Joshua Tree

Ran 7.3 miles in Joshua Tree National Park on a trail called Willow Hole this morning. The rock formations are awesome but the trail is about 40-50% sand so it’s a little extra work. Started just after sunrise and the weather was perfect. This is my second time running in my new Ultimate Direction SJ...
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Big Morongo Canyon Trail

Went out for a 10 mile run in the desert on Big Morongo Canyon Trail. It was a 5 mile out and back. Out was a gradual down hill. About two miles out the trail got really sandy which isn’t the funnest running but it’s good training.
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Thanksgiving Plan

I will be heading to the desert this for Thanksgiving to spend some time with the family. I plan to get in some good workouts over the four days to make sure I burn those extra calories. The plan is… Thursday – Gym for a little torture with the sled Friday – Run 11.2 on...
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Biola Track Workout

Wednesday is my track day. Hit the Biola University track at 4:30am and finished my workout before the sun was up so there isn’t much video today. Workout 1 mile warm-up 6x 800’s 1 mile cool-down
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Back in the gym

Today was the first day back in the gym since World’s Toughest Mudder last weekend. I took a few days off completely and then started running late last week. It felt good to be back in the gym lifting a little weight. I am shifting my focus in 2018 to less weight lifting and morning...
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Brea Olinda Track Workout 8x 800

Hit the Brea Olinda High School for a track workout. Started out with a 400m jog and then did cross field active stretch movements. Targeted 8 min pace the 800’s because I am just starting to train for the Surf City Marathon and would like to run a sub 4 hour race which is a...
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First Long Run After WTM

Got out for my first long run since race World’s Toughest Mudder last week at Lake Las Vegas. I ran four miles earlier this week at a very slow pace just to loosen up the legs. Today I ended up running 8.2 and it felt really good. I was on the street for all but...
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No Device Challenge & The 4’s WOD

Join me for 3 weeks of no devices (phone, tablet, computer, TV) for 2 hours a day. Spend this uninterrupted time with your family or reading a book. The 4’s Workout Two couplet and two triplet metcons for four rounds each!!!! 4 rounds Battle rope (20 wipes each arm) 10 wall balls 4 rounds 15m...
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Motivation doesn’t last, so what do you do?

Motivation is great, but it’s not going to get you to your goals. Motivation always fades and that’s where self-discipline needs to take over. Song 1: Blush [Rewind Remix Release] Music provided by Rewind Remix https://goo.gl/08ZthI Artist: XpertPro Sony 2: Sex And Love [Rewind Remix Release] Music provided by Rewind Remix https://goo.gl/08ZthI Artist: Kenvox
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Bacon Egg White Muffin Recipe

Bacon Egg White Muffins Yield 6 muffins Ingredients: 1 lb bacon (pork or turkey) regular cut 3 slices whole wheat bread 1 small tomato 1 small bunch fresh basil 1 small bunch fresh parsley 12 egg whites (or liquid egg whites) Cooking spray Supplies: Baking Sheet Wire Rack Pint Glass Muffin Tin with 6 slots...
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