death training!!!

So this past weekend was crazy.....  Tom and Spencer put together one hell of a day!!  The best part of these adventures is the adversity you face with someone.  It brings you to a place you just cant explain.  The best I can say is its very honest, spiritual, emotional, and physical.  What a day....
here is my best memory of the day......

10:30 PM Friday night I get a text.... "4:30 am my house, don't be late or there will be consequences"
We arrive at Toms house, and I get there at 4:30 on the dot.  Gear packed, food, clothes, we have to be prepared...I was happy to pack my gear and test that part out. 

We are told chose an item on a table.  Yesel took a map to Angeles National Forest and I took bug spray.  We actually used both....

We were told to get on Toms mountain bikes.  Then he handed us each an 8 lb. Sledge Hammer and told to deal with it and ride to the Santa Fe dam.  We were not used to the bikes and it was pitch black so that was the first of many challenges to come.  Yesel was able to tie down her hammer to her bike.  About a mile in she found a tie down on the street.  We picked it up and I used it to tie my hammer to the bike.  I should have just grabbed my rope in my pack, but who is thinking at 4:30am?

We got to the Dam....I was having a rough morning....we got a monster hill.  Tom told us to do 10 hill sprints.  We, including Tom did the sprints and did several of them with the hammers over head.  The total mileage was about 2.5 miles.  Just when I felt like I was all but about to check out.....BAM, Spencer shows up!  It was such an emotional uplift....this is what the race is all about...dealing with adversity.....

So we get back on our bikes and ride to the Santa Fe Dam "Beach"  There Tom and Spencer make us do sand lunges (ok, so when they turned their back, me and Yesel cheated and ran behind them, until Spencer busted us).  Then we were told to do sand side squats.  Get to the end of that beach and told to alligator crawl all the way back...damn...this was through the grossest "beach" filled with dog and duck shit!!!

We get there and Tom takes both Hammers and discuss throws them in the water.  We are told to get out there, find em.  Luckily the water was warm and we found them pretty easily.  Now once in this gross ass water at 5:30 am we are told to stay waist high and do 50 hammer strikes in the water.  We pound away and all the people fishing are about to give us a death challenge....

we get out of the water and do 50 more strikes on the beach.  Then the po-po shows up and all my "friends" bail out on me!  Hey spencer....this reminds me of Rome when your ass got left behind, or Tom help me out with the dog catcher, or yesel hey its the park ranger!!!  I tell the po-po we are lifeguards in training....

we get to the beach and tom gives us a mental challenge.  You have 2 minutes to figure out 10 of the trivia questions...thank god yesel put that Phoenix education to work, cause i think I only got one.  She got them all, so no punishment....

Back on bikes and we ride back to Toms house.  We are told to Ride to Toms house.  We get back there and are told to ride to Eaton Canyon....great another 15 miles up hill on un-familiar bikes in gross ass clothes.  We stop by the church and say a quick prayer which was great.  So we get up to Eaton Canyon Nature Center and find tom there.  With full packs we do 100 step ups and 100 squats.  Then he takes off the tires and tells us to carry the bike to Henniger Flats.  This was the toughest part for Yesel.  We all have our moments, and this one was her test.....

We reach our next stop.  Bikes go down, and we are told to hike through, hinneger to Iddle Hour - Inspiration Point - E. Mountain, to Lake street.  Up the hill we go with packs.  At some point we stop and realize we are way off the trial and a bit lost.  We have to decide if we quit and go back the way we came or march on.  All of the sudden a guy training for an ultra Marathon comes out and we ask him to point the way out.  We run with him for a bit and he takes us back to the trail.  We did an extra 5 miles out of the way but decided to march forward...... we eat a lot throughout this and had moments where you just don't feel well.  The goo gets gross, your hot and sweaty, blisters, it was tough.  We get to Echo Mountain where we given an envelope and told to open there.  So now we have gone on a 20 mile hike after all the other crap and told we need to find clues to find combinations to a lock where our bikes are chained.  Coming down the trail we find an ICA sign and on the back are our combos.  We are told to memorize, but to hell with that we have a sharpie and write it on our arms. 

By the time we reach the bottom we are something like 40-50 miles in, and 14 hours.  Sindy, Spencer, and others were worried.  Tom had a lot left to do but it was late and we were much later than anticipated.  We walked much of the hike and i think they expected us to run.  It was a crazy day that I was so proud to be a part of...also thankful for some great friends.

I didn't feel great after.  Legs, and feet were a Little banged up.  I was a little worried about the death race as I will triple that time out there.  Blisters and hurt feet, plus food will be the biggest problem.  I have realized that the support crew will be the most important part of it all.....  We went on a hike yesterday back up hinneger with Sindy, Tom, Romie, and Morgan.  It was a lot of fun, but man my toes hurt!  I was very proud of little Morgan for making it all the way up that hill!  Its great to share all this with such great people.....

Its truly amazing the highs and lows of this journey.  Its really hard to explain at times, and I almost hate going through it.  I put myself out there and don't like feeling so self centered....its just such an amazing journey.  This has been such an incredible journey physically, emotionally, physically, and even financially.  I feel like my whole life I have worked my tail off to try and reach the ultimate.  I missed a state championship, placing in the top 5 of my marathons, being a Spartan Champion, I feel like I have always gotten close but just never been able to sit on that top podium.  But most people get one shot, one chance, to do something extraordinary to them.  This is my opportunity and I am enjoying every second of it.  The pain, the struggle, the sacrifice, all for one moment.....  Life is short, I plan to make the most of it. 
I feel great that Yesel is able to share this journey with me.  I got a rush this morning seeing her pics up there on the Spartan Facebook page, and the attention and admiration she received...it must have felt good.  It feels good to do this with friends.  Having Al call me up and making the flight, the encouraging words from Craig a person who has achieved greatness, my cousin Amy and the excitement of the boys who are coming to cheer, my uncles emails of encouragement, Sindy always being in my corner and looking to come up, Tom with just everything he does, my family who may not understand but sure send me their love, talking to other death racers,  Carrie Adams and her infectious enthusiasm, becoming a spartan promoter, Spencer and his unconditional support of 25 years, the random people who email me or fb to ask me questions about this, the people in the gym who think I am a freak, and most important my daughter who is the light of my life and heart.  Those are the things that are going to push me through this....I only hope some day i can begin to repay these people. 
Craig did remind me of one thing.....I need to go up there to win this thing.  If I don't, or I fall after an hour, or I finish 23rd, then so be it, but he is right..... no one is any more deserving than I am.  My ultimate goal is to cross 1st and 2nd with Yesel with my support crew there.  I envision that moment and it makes me overwhelmed with emotion already!  But I have killed it to get her.  This has been a lifetime of work to reach this level.  And I am there.....I am at another level that i may or may not reach again.  But this is my heavyweight title shot, my chance at greatness....I plan to kick the absolute shit out of that farm.......

Here are some of my recent workouts.....take this Death Race.....

All super sets no rest each rep 10-20 xs...
Workout #1
limited on time so this only had one circuit...
2 Leg Squat, 1 Leg Squat, Seated Calf, Butt Blaster, Medine Ball Squats, 1 Arm 1 Leg Curl, Preacher Curl, Jump Rope, Wood Chop
3x
3 Min Elliptical - 100 Push Ups
3 Min Elliptical - 100 Mountain Climbers
3 Min Elliptical - 100 Jumping Jacks
3 Min Elliptical - 100 Yes Nos
3 Min Elliptical - 100 Box Jumps

20 Min HARD Cardio in the trainer room - Non stop mixing up all exercises in 1 minute intervals

36 Min hard carido in Sauna

Workout #2
Reverse Pull Ups on triceps, Pull Ups, DB Kickbacks, Close Grip Bench Press, DB Fly, Tri Extension overhead DB, Dips, DB Overhead on Chest, Jump Rope, Plank
3x

4 Min Elliptical, 100 Push ups
4 Min Elliptical, 100 Incline Sit ups
4 Min Elliptical, 100 Box Jumps
4 Min Elliptical, 100 Mountain Climbers

Incline DB Chest, Skull Crushers, Incline DB Fly, Weighted Bench Dips, Situps, One Leg Push Ups, Lat Push Ups, 50 Jumping Jacks, 50 Lat Jacks, Incline Chest Press
3x

8 Min Hard Sauna Cardio - 4 Laps in Pool
4x

Workout #3
Limited on time :(
DB curl, BB Curl, Iso Db Curl, Row, Good Morning, Pull Ups, Lat Pull Down, Side Step one lap, Stair Jumps(3), Db Row
3x

2 Min Elliptical all out (i went so fast the machine shut down :) ) - Incline Push Ups
2 Min Elliptical all out Sit Ups
2 Min Elliptical all out Dips
2 Min Elliptical all out Jump Rope
2 Min Elliptically all out Pull Ups

Cable Curl, Cable Cross Over Curl, Iso Curl, Tri Push Down, Low Back, Lat Low Back, Plank, Row, lat pull down, seated row, row on delts
3x

hard sauna cardio 28 minutes

going to finish

We got our first email from Andy in forever.  As my friend, Al, said looks like the race has gotten some publicity and they are really going to try and make this thing as tough as possible.  The only thing that bothered me was the idea of it going through Monday.  We had made plans to leave Monday.  I was a little worried at first, but was relieved to hear Yesel tell me she is ok with staying an extra day, and I kinda like the idea of it going for so long. 

I think that email was intended to intimidate, but really all it did for me is motivate!  For a long time I didn't think we belonged or were in the class of some of the athletes.  People like my dad always try to tell me how difficult this is, or how accomplished some of the athletes are, or like he said today "this seems pretty silly.  If they asked me to take a medicine ball keep it over my head in a freezing lake, I would just go home".  But that's the point of this entire race...its a test of the human spirit.  This isn't about speed or your credentials...this is about testing your spirit, who you are as a person....what are you going to do in your darkest moments? 

I have always thought of myself as a grinder.  I was never the most gifted athlete...but I always felt I could outwork anyone.  I would stick things out when others would quit and move on.  I have a lot of tenacity and very little break in me.  This race has already been such a test for me physically, emotionally, financially, and spiritually, and it has been the best thing in my life!  I love the adversity, I love the challenge.  This is the time to find out what you are made of. 

I also am starting to think that I belong.  I have read some peoples blogs and workouts, and even some of the most accomplished athletes do the same or less than what Yesel and I have done.  Both of us have a ton of drive and stubbornness, and I believe we BELONG.....

My new motto for the next 5 weeks as given to me from Spencer is...
YOU WILL FINISH

I also wanted to write that the support I have been feeling has been overwhelming.  My friend called to tell me he would see if he could make the flight.  Even if he doesn't, that type of support is amazing.  My family, friends, all of it has been awesome.  I just feel so good spiritually and ready to do this.  Today my daughter told me she was making a sign for me.  She told me her daddy could beat anyone but her!  I'm going up there with the support of my gf, friends, family, and it feels great!!!

I WILL FINISH....

I didn't have a lot of time yesterday as I had a meeting at the school, so I had to hurry up my workout at the gym.  But I was incredibly inspired by Yesels recent enthusiasm with her workouts, and also spoke to one of the most inspirational people, Carrie Adams.  She is writing a few articles on people doing the Death Race and we did a phone interview.  As an incredible athlete herself, future death racer 2012, and Spartan promoter she had some great insight.  But its the network of people you meet doing these things that I love.  Anyone who attempts to challenge themselves to this level is usually pretty motivated in life.  I find the other racers to be some of the most adventurous, motivated people I have ever come across.  The comradely of the participants is amazing.  Carrie really had me motivated to push on and even gear up for my next event, whatever that will be. 

Sharing this journey with people in my life that i care about has also been inspirational.  I am so lucky to have friends and family and also to meet people along the way who make this all such a once in a lifetime opportunity.  I feel very blessed and motivated....

Quick and Fast WOD

Cable Bicep Curls, Iso Cable Curl, Jump Rope, 50 Jumping Jacks, 60 Mountain Climbers, Low Back, Curls, Lat Pull Down, Row, Row on Rear Delts
3x

5 Sets of Stairs, 15 Pull Ups, 5 Min Elliptical, Alligator Push Ups, 50 Box Jumps
2x

BB Curl, Good Morning, Wirst Curl, Pull Ups, Incline DB Curls, Row, Iso DB Curl
3x

25 Minutes Sauna work mixing in my P.T.

I have to admit it was motivating when a guy at the gym told me he wanted to buy my energy.  We spoke about what I am doing.  And he said I look very noticeably different.  He said I look shredded....that was nice for my ego to hear...

“We turn off pain and then give it a negative connotation.  Anything that is worth doing is going to hurt. Running away from pain is running away from physical, mental, and spiritual greatness.”

getting through it

I have been reading about all the amazing athletes in this race.  Its really inspiring just to be a part of it all.  I always feel like I can do more as my athletic career has always been based off the idea that I may not be as fast or gifted as someone, but I can always out work anyone.  I suppose that has been my attitude in life.  Some of these people really take it to another level, and some are just finding their way.  I have to remind myself to not look in any other lane than the one I am in.....

Either way, I am hooked on the rush of all this.  I cant stand the thought of not having an amazing goal in front of me after this race....so Ill have to start to think about the "next".  I could try and do Alcatraz in August, or hit a half or full Ironman.  The Coastal Challenge looked great.  Or I could always stick to the current plan of a few fun races throughout the year, mixed in with the Spartan, Spring, and Arizona, Catalina, and do the death race again.  The Catalina Ultra could be next..... lets see if I can get anyone to join me......

I didn't really feel it yesterday.  But I did manage to get in 3 hours or so. 

2 Leg Squat, Rotator Shoulder Raise, Shoulder Raise, 1 Leg Squat, Jump Rope, 1 Leg 1 Arm Shoulder Press, Unsupported Shoulder Press, Leg Curl on Hamstring
3x

3 min Elliptical, Sit Ups
3 min Elliptical, Pull Ups
5 min Elliptical, Sit Ups
5 min Elliptical, Pull Ups

Cross Step Run, Cleans, Lunges, Plate Raise, Rotator Plate, Plate Shrug, Lat Lunges
3x

5 min bike, 50 push Ups, 2 sets of Stair Squats
4x

Sauna Stretch
20 Minutes Cardio in the Sauna

This past weekend was a lot of fun.  It was good to get Trinity back out and at a race.  Tom, Yesel, and I ran the 7 mile Fountain to the Falls race in Monrovia.  It was fun to be able to run my home town, and saw several locals and several wrestlers out there.  For some reason I had a lot of pain and it caused me to slow down a lot.  I still somehow managed to finish in the front of the pack, I really think I could have been top 3 if I felt better.  But more important it was just fun to get out with the gang and run to the falls. 

I finally got in to see my new physical therapist.  They said I am weak in my glutes so i have some exercises to try and strengthen that.  My plan is to go through enough of this to get my butt to that farm and across the finish line.  That's all I care about.  Speaking of motivation...I keep missing an interview with Carrie for the Spartan Web Site.  We are on again tomorrow, so I look forward to talking to her what this race is about and what it means to me. 

I was reminded this is not about a finish.  This is about facing who you are.  This about adversity and what will you do when everything fails you.  How will you respond when things are at their toughest.  It doesn't matter finish or not...this is about a journey, being a part of something, and self reflection.  I plan to get my shoes blessed by Father Eugene the day I leave and if I finish I may just leave those shoes behind at the farm.  It used to be a wrestling tradition to leave your shoes on the mat when you retire.  I don't plan on retiring, just starting  a new chapter in my life.....and who knows....be a death racer every year or every other year.....

So yesterday I was realy feeling it!  Tom....check this bad ass day out..... (I admit I was a lot pushed by Yesel doing 5 fricking hours before me at her gym)


No Rest - GO, GO, GO.... all super sets, 3.5 hours

Warm Up and Physical Therapy Exercises (on band)

Reverse Pull Ups, DB Bench Press, Skull Crushers, DB Fly, Tri Extension Overhead DB, DB push Ups, 1 Leg Push Ups (each leg), 1 lap with 8lb Med Ball overhead, Jumprope
3x

8 Min Elliptical, Alligator Push Ups, 15 Med Ball Squat and thrust
2x

Incline Chest Press, 1 Leg 1 Arm Tri Extension, Fly, 2 Arm Tri Extension, Dips, Push Up Burpies with Jump, Unsupported Press
3x

5 sets of stairs, 50 Push Ups, 5 Laps, 10 Pull Ups
4 sets of stairs, 40 Push Ups, 4 Laps, 10 Pull Ups
3 sets of stairs, 30 Push Ups, 3 Laps, 10 Pull Ups
2 sets of stairs, 20 Push Ups, 2 Laps, 10 Pull Ups
1 sets of stairs, 10 Push Ups, 1 Laps, 10 Pull Ups

Tricep Press, Chest Press, Abs, Dips, Abs, Plank, 3 Sets of Stair Jumps
3x

15 Min Sauna Stretch and Physical Therapy Exercises (on band)
12 Min Sauna Cardio

5 Min Jacuzzi relax

OK....i really attacked it yesterday....

Today I am reflective on how fragile life is.  With a few people getting ill it reminds me that this is a short ride.  I plan to live it to the fullest.  I really don't care about knee or shin pain, I plan to do as much as I can and have lots of stories, memories, and experiences to reflect back on. 
I just got my physical therapy moved up to Monday morning, which I am very excited about :)  Hopefully working with them will help me to have a long career and enjoy it all.
This past week Yesel and I filmed a bit at the gym and did a really awesome circuit.  However, for some reason the tape didn't come out.  So I gotta get her back in there at least once, cause the footage would have looked great and I know the video at the end of all this will be great!  I just have to arrange time to make it happen.  We worked hard, but honestly I could be doing even more.  3-4 days a week in the gym just seems like its not enough.  But I have let go, and decided to work with whatever time I have.  I don't go anymore for millage, time, or count my reps....its all about just going until I have nothing left and I have had a good workout.  Seems to be a better way to do it!

Yesterday -
Target Back and Biceps
BB Curl, Incline DB Curl, DB Row, Good Morning, T Bar, Behind the Neck Pull Ups, Side Sprint 1 Lap, Wrist Curls
3x
15 Min Elliptical with a break every few minutes for...
Diamond Push Ups, Side Side Push Ups, 1 Leg Push Ups, Decline Push Ups
Bicep Curl, Row, Cable Iso Curl, Cable Curl, Pulldown, Low Back, Row Deltoid, Plank
3x
8 Min Elliptical
Alligator Push Ups, Jump Rope
8 Min Elliptical
Push Ups
Sauna Stretch
17 Min Sauna Work

"The world breaks everyone and afterward many are strong in the broken places." - Ernest Hemingway

All the build up to this race is the hard part.  The training is easy.  I have no idea what to bring, how to prepare, etc.  I'm glad the flight, rental, car, and registration is taken care of.  We had a lot of help and I feel so blessed to have great friends who support all this craziness.  I hope I can return the favor to so many good people. 
So Death Racers are now shuffling....there have been no emails, no idea what to bring, nothing.  Very different from what i have read about years past.  Either they are busy or this is part of it all.  Either way, I have to prepare as best as possible.  ill go get my pack this week and finish up some of the things I need for the race.  I only hope I don't buy things and then don't need them.  I am very worried about buying another pack and then I get some email with a gear list that is not adaptable to my pack.  I am not going to do anything fancy....Wal Mart or REI, under 50 bucks.  I think some over think it all or some under.  I plan to be in the middle....
Sunday I had a great run up to Canyon Park, through Sawpit Canyon, to Deer Park, and a little past White Saddle.  That was about as far as I have gone up the hill.  If I had more time or friends with me, I would have gone a lot further.  I felt good and had a lot more to give.  I estimate about 15 miles give or take, and enjoyed the uphill climb.  On my way down I gave myself a treat and ran through the Ben Overturff trail.  Its so amazing and beautiful up there...I wish I could share the experience.  The cold gets to me a little when you get that high up and you have a sweaty backpack on..... but I am addicted to trail running now, and love where I live!

Yesterday I got a good gym workout.  My shins hurt a bit and for the first time my knee bothered me a bit.  But I really do feel good overall and I am so dang excited about this thing and everything going on in my life.  I feel like the next chapter of my life is about to unfold...if only business were doing a bit better.....
Focus Chest and Triceps
3.5 Hours
Freemont Chest Press, Unsupported Chest Press, Freemont Fly, Pec Fly, Double Jump Rope Jumps, 2 Arm Tri Extension, 1 arm 1 leg tri push down
3x
4 Min. Elliptical, lat jumps 1 lap
4 Min Elliptical, Alligator Push Ups
4 Min Elliptical, behind the neck pull ups
4 Min Elliptical, 1 Leg Push Ups, side side push ups
DB Chest Press, BB Skull Crushers, DB Kickbacks, Incline Fly, Tri Ext, Jumping Jacks, Mountain Climbers
3x
7 Min Bike, 1 leg Push Ups, Pull Ups
2x
Tri Push Down, Close Grip Bench, Tri Overhead, Dips, Iso Behind the neck  Press, Jump over DB
3x
Sauna Stretch 7 Min
Sauna Work 23 Min, all abs and calves

I love it when I get a chance to workout with friends!  I get a charge when Yesel can make the gym, as we are doing this together, and its very motivating to have that person with you...or at least to share in the fun/missery!  I felt great yesterday, and really got a lot done.  I had some very motivating comments from some people at the gym.... a trainer said "bro, you look shredded" a guy in the sauna was asking about what I am training for, and a few others made some comments about my workouts and what I look like right now.  Its still hard getting used to being this lean, but I am starting to enjoy it.  I just feel so young, fresh, strong, and quick.  A little hair dye to get rid of the gray coming back and Ill be good!

Things are just going very well.  I wish things were a little bussier at work, but personally and spiritually i feel very strong.  Ready to battle that damn farm.....

I read some of the blogs, notes, watch some of the videos, and talk to some of the other death racers..... Everyone who has signed up for this thing is a nut and everyone has a special toughness about them.  I have really fallen into my zone and found where I belong.  Some people hit things differently, harder, less, whatever...I'm very comfortable with what I do.  Sometimes I wish I could do more.... Tonight I have to get Madison, then I have class, tomorrow is a dodger game, Saturday is my day with Madison, and I hope to get in a Sunday run.  But I feel good with what I am able to do, the balance within, and the adventure ahead....

So here we go....all circuits fast, minimal rest, 10-15 reps per set
Target - Back and Biceps
Yesel and Daren Death Training....

Cable Cross Over, Low Row, Curl, Lat Pull Down, Good Morning, Iso Curl, Plank, Jumprope
3x
3 Sets of Stairs, 3 Laps, Pull Ups (PushUps for Yesel)
3x
Arm Curl, Abs(killer!), bicep curl, row, lat low row, lat pull down
3x
Elliptical 14 Min (Yesel kept at the Elliptical I did the below set)
Ab Crunch, BB Curl, DB Row, T-Bar, Iso DB Curl, Run a lap w/10lb. Weight

5 Min Sauna Stretch
17 Min Sauna Cardio (wow was it hot!)
7 Min Steam Room Cardio

I am happy with what I am doing...everyone else seems to be on cross fit, chopping wood, and carrying a tire around.  Remains to be seen if my workouts will hold up.  I cant see Andy doing the same old stuff.  Everyone is expecting wood chopping, eating an onion, carrying hay, whatever.  I think he will hit is another way just because that's too predictable.  Either way, Andy..... I'm giving this my all

This is not a game and Im not playing.....

Its amazing what a new pair of shoes can do for me!  I am starting to feel like I am pushing it to another level, however, I do pay for it when I get home.  I feel faster, lighter, and stronger than any time i can remember in my life, however, I feel my age when it comes to recovery time. 

I love the feeling I get when I train.....I get to the gym, put on my armor, slip up my shin guards, grab my baseball, stretch, and slip away in the shuffle ipod.  I feel like a different person when I am training.  I feel strong, elite, and its a bit of a rush.  I crash pretty hard when I get home, but I am really enjoying this.  I am already wondering what will be next.  I have to think of the next big thing to plan....the life of an endurance athlete is somewhat lonely because most don't understand, but the one thing I share with the other athletes I talk to is the rush to keep pushing and find the next big challenge. 

This is not a game, and I'm not playing......

All circuits each rep is 10-18 sets.  Moving fast....
Target legs and shoulders 3 hours
2 Leg Squat, Cable Military Press, 1 Leg Squat, 1 Arm 1 Leg Shoulder Press, Plate Rotator, Butt Blaster, Jump Rope
3x
3 Stairs, 3 Laps, 18 Pull Ups
3x
Seated Calf, Power Clean, Lat Lunges, Shoulder Raise BB, Plank 1.5 min, Run w/20 lb. weight overhead, Behind the neck pull ups
3x
7 Min Elliptical, Jump Rope, Alligator Push Ups
2x
BB Military Press, Incline Squats, 1 Leg Lunges, Shoulder Raise, Jumping Jacks, Lat J.Jacks, Incline Sit ups, Mountain Climbers, Calves
3x
Jumprope
Sauna Stretch 8 Min.
Sauna Cardio hard 20 Min.

Take that Death Race

Yesterday I was rushed to make the boot camp.  I hate Tuesdays and Thursdays because I have to rush to make class.  I only got an hour in at the gym

Target Chest and Triceps
Incline Bench, DB Flies, DB Overhead, DB Kickback, Jump rope, Incline Situps, DB Pushups, Dips
3x
Elliptical 7 Min, Reverse Pull Ups on Triceps
2x

Boot Camp
Warm Up run
Circuit jumping over wall, lat side steps, fast feet
2x
Stairs - 5 Min. dips, then Pushups up the stairs, squats on the way down
5 Min. Speed Stair Work
5 Min Lunges with Med Ball and Med Ball throw Squats
A little extra work in. 

The more I sweat in training the less I bleed in the Death Race