Mark, Jen, and Jonah 17

Saturday's workout went well...could only do 2 rounds...I was a bit tired...and with the new added exercises...but did a little hiking. Lugged around 2 gallons of roundup killing poison oak for like an hour and a half. Then came the activity I'd been waiting for for weeks (for for?) - We took out our Sevylor boat to the lake...it was like 90 degrees! It was even more fun than I had anticipated. I rowed around the lake with the family...we loved it! Hannah and Whitney tried rowing...it was pretty funny...shoot...I sucked at it at first, it was a little confusing since I'd never really done it before. We all went running at a nice cushy track today. I really only ran about 1/2 mile and walked the rest. Slowly but surely. LORRIE- I remember you really liked Garfield when we were little. I saw a Garfield poster today that was awesome. It was a picture of Garfield up a tree on a branch with Otis sitting next to him. The poster read: IT'S AMAZING WHAT ONE CAN ACCOMPLISH WHEN ONE DOESN'T KNOW WHAT THEY CAN'T DO.

Jen, Mark, and Jonah 16

Another successful week! Granted we didn't work out a 0530 as planned Tuesday but we did workout at like 0715...doesn't really matter when it's done as long as it's done! We haven't been that motivated to workout early lately...not sure why...that's life...I like routine yet one has to have change to stay motivated and interested. I was out of town again a few days this week which made working out a challenge, but I (we) did it! I'm finally really starting to feel strong and light. I'm going to really step up the standard workout today. I think I'm going to add the following exercises to the standard routine starting today: Handstands (with walking as possible), chair tricep dips, can't remember what these are called but they're bent over dumbbell flys - for your shoulders and back, and at last...the beginning of starting to run. I'm going to walk/hike/run as my fitness level permits. Oh ya baby the "running" starts today, I'm so pumped! P.S. Thanks for the text Rob it really recharged my motivation AND your email Lorrie! I look forward to seeing your postings and progress too!

Mark, Jen, and Jonah 15

Things are going real good. Worked out 3 days last week. Was out of town two of the three workouts. Worked out with Universal equipment at the hotel. Felt good to lift some weights. In about another month or so I'm going to start lifting with some friends who are both huge. My life goal has been to get to about 180lbs. That would be 20 pounds of muscle. I think I can gain 10 by the end of this year if I keep going strong. Jen and Jonah worked out while I was gone YEAH! I was glad they did it on their own. We're going to start our running program this next week or so. Working out tomorrow at 0530 YEAH BABY!

Mark, Jen, and Jonah 14

We all are finally back on track today. We all worked out and did two rounds of our new standard workout which is...15 min stretching followed by rounds of: situps, leglifts, pushups, pullups, farmer carries, rows, 45 degree rope climb, rock lifts, and finally jumprope. After as many rounds as we can do in the allotted time we cool down with 15 min of stretching. We did it all today (stretching and two rounds) in an hour. We did fairly low reps since we've taken about 10 days off. As hard as it was to rest I think it's really going to pay off in the long run. We don't set the number of reps. We just listen to our bodies. I think we're all motivated enough to not cheat ourselves. It's great to be back!

Mark, Jen, and Jonah 13

Been resting my back since Wednesday last week. Wednesday this week I went on a walk/hike to scout out a good non-paved running trail. Found/invented one but slipped on a rock 3/4 of the way through it and hyper extended my left knee. I had to have Jen pick me up with the family mini van cause it started hurting so bad. Dude, if I heard this story I would've laughed at whoever the dorky older guy was that this happened to. Now I'm that guy. Anyway it feels almost 100% now and think I'll be back in action tomorrow. Jen and Jonah have also been resting/healing. Both of them were sick with a cold today and not sure if we will all workout tomorrow. I came up with an improved standard workout for us but won't unveil it until it has actually been done and can be commented on. I'm pretty stoked on the idea of it.

Mark, Jen, and Jonah 12

Glad your all alive and well.
Tuesday I just stretched.
Wednesday we did 3 rounds of our standard workout, but also added leg lifts and rock lifts. We do our rock lifts like a clean and press. Rocks are free, abundant here, and keep your body guessing. I like them. I got to where I was clean and pressing a pretty crazy big rock for my size and weight last year. We'll have to see what I can do after I get back into shape over the next months.
Haven't worked out since Wed. My upper back has been a little strained for the past couple weeks. It doesn't hurt when I workout but has been getting stiffer and stiffer so I'm resting it maybe till Wed this next week.
ROB- I remember one great piece of advice I read in a book you got me years ago. The book was like Navy Seal training workouts or something. The author said after starting a running program, no matter how good you feel, to stop running/pounding on your lower body the third week. Great advice in my experience too. On that note my shoulders especially have enjoyed the last few days off. I think resting now is going to help me exponentially over the next couple months. I'm writing another novel...I'm as pumped as always and since I'm resting this is my only outlet.

Week in Review

Thursday - Inline skate commute; yoga 10 min
Friday - Mtn Bike commute
Saturday - Rain run and bike
Sunday - Rest

A good week of commuting by foot, bike, and skates. Skating was quite an adventure. Looking forward to warmer weather and water skiing commutes! ;-)

Run, Work, Bike

1. Run 4 miles to work, 40 min w/obscenely laden backpack;
2. 15 min much needed yoga & stretching;
3. Two sets of DB press, pull-ups, leg raises, curls;
4. 8 hrs desk work;
5. Mtn bike home: 30 min, off-road, crazy head wind.

All good except for #4. Ready for tomorrow's adventure!

Back Home, On Track Again

Great posts, Mark! Sorry for the delay. Had a perfect week of skiing in Tahoe with the kids. Will post some pics/video later, but need to catch up with work and home first.

Got up at 4AM today to get in a 4-miler before work. Kept it light since it's been awhile, finished in 38 min. Tomorrow I'll run to work, Crossfit, and bike home. Hope the rain holds off, but won't let it stop my workout.

Trying to do a mtn bike duathlon next weekend, so really need to get my legs moving again. Skiing was great, but not too much exercise since kids and I stuck together. A couple more years, though, and I'll be struggling to keep up with the little dare devils! :-)