@BDMom - the only cardio I was doing was walking from my office to the coffee pot 2-3x per day LOL....I have not done any major cardio in 8-9 months.  That said, my first HIIT run on Wednesday was good.  My time/distance was pretty close to unchanged since last fall.  20 minutes on the elliptical this AM was different.  It has been years since I have been on one...

Hi Warriors!

Parson: Wow,  I can't imagine not doing cardio for that long!!! I think that is a huge difference between males and females. Females always seem to do more cardio, in my opinion. Glad you were able to jump right back into it!

BDMom: I think you should be able to get something somewhat healthy at Texas Roadhouse. They have salads and you can just get dressing on the side. Have a great time with your dad!

Claude: Yes, I will definitely keep active on the beach! The great thing about Holden Beach is that it is a family beach, not a lot of "tourist-traps", so we will have our own beach house and there is only one main road along the beach strip and it is pretty quiet...lots of cyclists and runners out there! I can't wait! My sister also has access to a huge complex with outdoor basketball and tennis courts, and a pool, so we get in a lot of workouts there! It will be an active vacation, which is right up my alley! I will be praying for your mom. I have worked with patients with dementia and Alzheimer's when I used to work in rehab, so I can relate somewhat to what you are going through.

Yesterday I took the kids and my parents to the nature museum in downtown Charlotte. It was lots of fun and everyone had a great time. AFter the museum, we went on some trails behind the museum, which also led to a park and a lake. The weather was absolutely perfect and we just had a great day! My parents are leaving for the beach this afternoon, and the kids and I will leave on MOnday morning so we can celebrate Father's day with my hubby here tomorrow. He has to work most of next week, so if he gets to come to the beach it will just be for a couple of days. We are grilling out tonight for an early Father's day meal.

This morning I had an AWESOME run outdoors. I ran 5.5 miles in 45 minutes. The weather couldn't have been more perfect! On the last few blocks on the run, I noticed 2 guys running ahead of me. Well, I passed the first one, then I noticed the 2nd one was a teenager I always see running who trains for his high school's cross country team. Well, being the competitor I am, I sprinted past him and kept ahead of him until I reached my house! I always see him running and wondered if I could keep up with him. Not only did I keep up with him, but I passed him, so it was a great feeling! HA!

Happy Father's Day to all you daddy Warriors!!! Have a great day with your families!!!!! I will try to check in periodically next week.

Greetings Warriors and Happy Fathers Day to all you Warrior Dads out there!!!  Got to make it quick today because the gym closes early today and it's Cardio/HIT day for me on the treadmill (or the dreadmill  as I sometimes call it). Still I am up to 7.0 on a 7.0 at the last minute of it so I guess I am making some progress  BDMOM: Great photos from Nashville, I remember it as an interesting and fun place to visit when I was living in not so far away Huntsville, AL. Looks like y'all had a great time there.   Parsons: Thank for checking in with us and way to go on those workouts of yours and for starting back on track again.  IslandDUde:  How are the kettlebell workouts going with your trainee?  I thought of you when I had that Hawaiian bread roll on my Free day last week. What do they think of that product over there?  Well best wishes to everyone I missed,  keep up with the running in the K races and all your training and Keep MOVing Forward!!!

HAPPY FATHER'S DAY WARRIOR DADS!!!!  You all rock!!!

I went to Texas Roadhouse wtih my dad & sis.  I ordered a grilled chicken breast plain, and brought my garlic garni to put on it.  I also ordered a baked sweet potato and a side salad & brought my own dressing.  I did eat one roll, but put a teeny tiny dab of the cinnamon butter on it.  I also ate about 4 cheese fries that my dad ordered.  All in all, not so bad.  But when we got to my dad's house, I ate a See's candy walnut dark chocolate bar...yum!  Tomorrow will be better.  I did get a great workout in though.  I did 15 minutes on the precor, then a 60 minute spin class, and then did weights for upper body.  Tomorrow will be my day off from exercise.

WPBill:  Great job advancing on your speeds.  Keep up the great work, and enjoy your special day.

runnermom:  Ha on passing up the young kid.  I bet he will pick up the pace the next time he sees you coming.  Enjoy the day with your hubby and kids tomorrow, and have a safe, fun trip next week.  Please check in when you can & let us know how you are doing.

Parson:  Wow, I guess the cardio will do what it should if you have been away from it for that long.  Awesome that your time/distance didn't change.  It doesn't take long to set me back.  Have a great day tomorrow with your family.

Guess I better go tackle laundry so I don't have too much of it to do tomorrow.

Enjoy the rest of the weekend!!

Morning Warriors...I mean afternoon now!

Crazy Monday for me!  WO is done.  I absolutely bombed this workout.  It just was not happening for me in any way.  I will push through (smartly) these next two weeks and take a full week off from it on my vacation week.  I'm going too long between actual breaks and I've got to get it sorted out.

I did get my cardio in and it was good.  I did it after my workout...20 minutes on the elliptical.

I had a good Father's day that actually got extended to this morning.  We have a couple of kids at our church that are foster children with no dad in their life.  The foster mom called me last night to go their Father's Day breakfast at the summer camp they are going to.  After a crummy workout...it put everything in perspective for me.  The youngest one - 4 - jumped in my lap at the end crying for me not to go...What a morning!  It was awesome and a total honor!

Have a great day Warriors!  I have a busy week ahead, so it's nothing new for me LOL!

Greetings Warriors, Just a quick question as I head out for cardio HIT today , last day for Week 10 for my C3 BFL ... Did everyone who entered or compeated last year get their Certificates of BFL Successful Challenge Completion for 2011?  Mine came in the mail on Saturday but didn't see it until after I got home that day. Just let eveyone know to check their mail for the white envelope from EAS with the cardboard insert in it.  Hope everyone had  great Fathers Day yesterday too!  Keep MOving Forward!!!!

I think it's time for a roll call.....where is everyone????????

I got a great workout in today.  I lifted for nearly 1 hour & 15 minutes.  I pulled an old workout that I haven't done in awhile.  It's high volume training, and it incorporates a little bit upper & lower in each workout, so I am going to try to stick with this for about 4-6 weeks.  It is more sets, lower reps, higher weights.  We'll see how I do.  I did my first one today and then did 20 minutes on the stairclimber.  Tomorrow will just be cardio.  I am going to go get new running shoes tomorrow.  My heels are starting to hurt when I run.  I've had my current running shoes for almost two years.  I think it is time.  I will go to roadrunner sports, so they can do the "shoedog" running eval and fit me for the best shoes for my gait.

WPBill:  I did an official challenge in 2010, and was giddy when that certificate came in.  Made me feel good that I followed through and finished what I started.  Congrats on getting yours!!!  You earned it!  You are in that elite 5%.  You are almost finished with another challenge...way to keep it happening.

Parson:  We all have those days from time to time; don't sweat it.  Really kill it from now until your vacation thoguh!  You can do it.  Are you feeling fatigued now that you are incorporating cardio?  So glad you enjoyed your day with your family.  How Awesome to be able to be there for those kids.  I am sure that does make you realize that a crummy workout isn't so bad when you look at those little faces.  That's wonderful that you can be there for them.

I just made a pot of quinoa with red pepper, onion, edamame, cilantro, feta cheese & lime.  I had a bowl and topped with some guacamole..yum!!

I am going to go make protein pancakes in a bit.

Have a great day!!!

Howdy!!

I am glad to see everyone still kicking butt. I hope all of the dads had a great Father's Day. Mine was perfect. Since I work most weekends, it is rare to get to sit back and spend time at home. That is all I wanted. So, my daughter that is in college came up Saturday and her, my wife, the twins and me just hung out at the pool all day swimming and having fun. The we cooked on the grill and just relaxed. It was perfect.

I have been adjusting my workouts slowly to suit my shoulder and havent done barbell bench for some time. I tried it again a few nights back and found that I am good through 3/4 of the range of motion, but it really hurts at the bottom of the press when I bring the bar down to touch my chest. I adjusted my range a little and stayed about 2 inches off of my chest and 90% of the pain was gone. So, I have been reading on board presses and other variations. I have found a bar the is made to simulate a board press and keep the bar 3" off of your chest at full down position. It is made by Dave Tate at EliteFTS. I think I might buy it, or just modify one of the ones I have here. I have 3 olympic bars here so I could test one out rather than paying 350 dollars for it. I will not stop searching for a way to keep going.

I am also about to try a new workout routine for 12 weeks. It is similar to P90X and Insanity, but with a little MMA roots. TapoutXT is the name and hopefully it will add some life to my cardio and ab work. I have been doing elliptical and treadmill for so long it is just plain boring. I think a change will be good. I just ordered it and will start when we return from vacation.

We will be heading to Myrtle Beach on Saturday for a week. My goal is to stay at the same weight or possibly lose a couple of pounds. We will see. I have a gym available and miles of beach to run, so I should not have trouble. But I have proven many times that I can definitely blow a diet while on vacation.

Keep on rockin everyone. Have a great night.

Morning Warriors!

LBWO is done.  Deadlifts were on the menu today.  The bar pretty well exploded off the floor it felt like.  I also blasted through my leg curls for my hamstrings with ease.  I upped my reps from last workout on front squats.  It's a love/hate thing with that lift.  I lift the bar and won't to quit, but feel so good for pushing through every set!

Cuervo - I have never used a board press, but I also read something (can't remember where now) about someone who made their boards and a way to use them solo?  I'm realizing, bench more than anything else to me is a challenge going solo.  Even at light weights, you put a lot of strain on the shoulders at liftoff.  I am having trouble with liftoffs myself and causing my shoulder to be sore.  I read yesterday where some elite powerlifters don't even lift 135 without a spotter/liftoff person...from everything I have read, those of us who train alone just have to adjust and probably get further under the bar for liftoff.  I am working on it now because it is my main sticking point and I don't want to hurt or get hurt...Have fun on vacation.  No reason you can't maintain or lose on vacation and still enjoy yourself.  I plan to do the same on mine!!!

BDMom - I haven't noticed any fatigue due to cardio yet.  I don't know if this is a secret to maintaining/improving for me, but I have a route that is about 2 miles long.  The goal at minimum is to be sub 20 minutes or less.  When I start I often start based on my overall daily schedule/routine.  I have no choice to get at it and be back in time or else risk the whole day being ruined...worst case I have to cut a turn off of the trip if get in a time crunch.  But I'm also enjoying my new to me elliptical.  It's just different/new to me.  I will keep it up hard now until Fall now with it and back off a session or two for the winter while I work on gaining again.  WOW!  2 yrs on one pair of running shoes...how many miles do you think you logged on them?  I find that mine are good for 500-750 miles before I start hurting in them.

WPBill -  I have never entered an official challenge with EAS.  You are headed into the home stretch on this challenge!  Hit it hard my friend!!!

Have a great day Warriors!  Anyone have anything interesting on the menu today?  I don't think I do...we will probably be in clean out mode between now and vacation with the fridge.  Surely something creative will show up between now and then LOL!!!

Hi Warriors,

BD,

I was expecting to see you in girly boots a little more flashy. I see your back new wo and all.

Parson,

Really no cardio for that long holy cow. I don't think I could do that. What joy you must get helping out those kids like that. Although at times it must get tough. I used to take a weeks of my holiday to help out at a cub camp. My son was there too but we didn't get to spend alot of time together. I always ended up with one that wanted me to help him or her with things they were doing special bonding watching them grow in that week. Lot's of fun. Good memories. Good job on the lifts too btw.

WPBill,

Congrats on getting that certificate and officialy being part of the 5%. Already finishing up on C3 way to go now that"s dedication. Are you taking the summer off?

Cuervo,

Never heard of a board press but will look it up. Glad you got to spend Fathers day the way you wanted to and enjoyed it. Let us know how the new routine is going.

I had sort of a good father's day went for a run and was doing really good time accelerating up the hills and at about the last mile or so my calf tightened so I ended up walking the rest of the way home. I was limping all day and night put ice on it tried the rumble roller and used some Voltarin cream. Woke up still sore but at least I had a good sleep. Did some stretching and went to work still sore as the day progressed it got feeling pretty good so I thought I would go to the gym. Decided not to go to the gym and rest it. seems fine today so will go and try it out tonight at the gym. Recovery is pretty good I thought I was going to take a much longer recovery but glad I'm not. Food went for a crap yesterday so BD don't look on mfp. It can only get better.

Have a great day warriors.

Claude

Wow, it is quiet around here lately.  Helloooooooooo (echo).

I got my HIIT in early, and then Britt and I dropped Lane off at a 3 hour cheer camp she is doing M-W this week.  Britt and I then went to Target to get my Kenny Chesney CD (he's my fave & today was release date).  We then went to Petsmart, and to roadrunner sports to get my new shoes & inserts (now $200 later, I'm set).  We also went to Whole Foods.  When we picked up Lane, we went to Cousins Subs for lunch.  Now back home to stay out of the heat for awhile.  We are in the 110-112's this week.  It is super hot!

Tomorrow I will do weights at gym, Thursday will be HIIT, Friday will be weights at gym, Saturday will be spinning with my sister at her gym in the morning, and then training with my trainer at noon.  Sunday, I will rest.

Claude:  Ouch.  I sure hope your leg feels better soon, and you can get back to it.  I won't look at your menu..promise.  It's been quiet on MFP as well; I think everyone is busy during the summer.  I find I am busier with the kiddos home.  Those boots had some fun designs on the side, but you can't see them in picture.  I wanted something neutral enough to wear with lots of stuff.

Parson:  You do have a way of planning your workouts.  That's what makes you so succesful.  I just do my HIIT routines.  I rarely run outside.  I have never trained for one of my runs.  Maybe if I did, I'd do better.  Glad you are enjoying your "new" eliptical; it is so nice to break things up.  I HATE squats too, but love how I feel when I am done with them.  They make me feel so strong!  I did some yesterday, but the Smith machine was taken, so I had to do with a barbell, but still got through them. I don't know how many miles I logged on those shoes.  I got them in the fall of 2010, and ran 10-11 races (5K's , 8K's, & 10K's), as well as treadmill running.  I never really kept track, but knew it was time when my heels started hurting.   I made my quinoa yesterday...that was yummy.  Yesterday when I made my protein pancakes, I threw some strawberries & bananans in the mix.  They are yummy, but a little soft, due to the bananas.

Cuervo:  Hey stranger!!!  Good to see you stopping in.  It sounds like your Father's Day was perfect; exactly how it should be.  Glad you have found a way to work around your shoulder pain.  I haven't heard of board presses before.  Myrtle Beach....how fun.  Have a blast!!!  I know you will be making some Awesome memories.  Can't wait to hear what you think of your new workout routine when you return.

Amy:  I hope you are having fun!!  I met a lady today who worked at the place I got my shoes. She is a distance runner, and runs marathons.  She is training for one now in South Dakota.  She travels all over the country to run...crazy.  She said that anything under a 10K just isn't worth her time....ha.  I told her anything over a 10K isn't worth MY time.  Also, I rec'd an email from you in the middle of the night a few nights ago without a subject line; I think it may have been virus material.  You may want to check your account and change your passwords.....FYI.

Island:  Where are you?

If you ever check in, know that I am thinking of you Buzz, Tazz, Grandpa, Staats, Brick, 2C......

Gotta go feed the dogs; they are getting antzy.

Have a great day!!!  Tomorrow is humpday already!

Hellooo WARRIORS!! Im still here and still kickin.. works been tough been doing alot of double shifts but been good with both eating and workouts thus far.. A very happy belated fathers day to all the warrior fathers! Well Its official I got my confirmation email yesterday that my paperwork with dragon door and RKC kettlebell is on it's way for the 14th of next month I am sooo excited!! I have been working on my deadpull pullups, since for men there is a pull up requirement I have to pass in order to even take the course witch will be conducted first thing in the morning before the cert class begins. Thankfully the requirement for the HKC "Hardstyle Kettlebell Certification" is 5 deadhang pullups I can get 5 but man that last one I am giving my all to get my chin over the bar I have more than enough time to focus on it and strengthen my back to get 5 easy so yeah things are starting to get put into motion. I handed out a few of the dvds I made on basics to family and close friends that took an interest in kettlebell training. In the coming weeks I plan on shooting circuits 15-20 minutes a piece .. so they can follow it simple at first and I plan on getting creative with tricks lol.. I found a new exercise I will master sooner or later called kettlebell pummeling. Watching this guy do it left my jaw on the ground.. Sunday after the gym and lunch with my mommy and lil brother I went home and tried to practice it and man this is the ultimate in technique and coordination.. I went for an hour starting to get the hang of it but sadly I ended up getting blisters on my left palm from trying for so long now I gotta let it heal.. BOOOO! :)

watch?v=WxSE6gqKlA&feature=youtubegdataplayer

Claude, Parson,Runner,BD, Cuervo, BILL, Fit.. all you warriors keep kicking butts and taking names!! Will check back soon!! Legs tomorrow!!! WOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO :) aloha warrior ohana

Morning Warriors!

It just got real LOL!  I did cardio on a Wednesday!!!  I had to work late last night and I did not want to get my butt out of bed.  When I finally got up I was ok.

Island - Congrats on the certification!  I really need to work on my pullups.  It is one of my weakest if not my weakest lift/exercise.  I don't know how it is for others, but if I don't do them for a week or two I will lose progress fast with them.  I know you will do awesome getting all of that done!!!

BDMom - What kind of kicks did you get yesterday?  Asics Kayano's are what fit my stride/gait the best.  Gotta protect those feet.  I've bought shoes in the past and had my feet hurt because they were no good for my feet....no fun at all!  What kind of sub did you get at Cousin's?  Sounds like a local place?

Claude - How's the calf doing?  I did take a peak at your MFP log...I didn't see anything too crazy.  I always warn people about mine.  If you are afraid of food don't look LOL!  I had to completely change my plans yesterday due to unforeseen circumstances.  In the end I hit my calorie goal as close as I could and I move on.  Hit it hard today!

Cuervo - How's it going today?  Did you order the bar or are you still planning to mod yours?  I know you can do the custom fab work on it.  That would be my vote...try and build it!

Have a great day Warriors!  Never thought I would say this, but I need to drink a bit more water than I have been drinking....will work on that today!

Hi Warriors!

Quick check in from the beach!!! Vacation is wonderful! I am already about 3 shades darker! Our beach house is ocean front n I feel like I am in paradise!

Nutrition has not been great. Actually breakfast and lunch have been clean but I can't say that for dinners and desserts! My workouts have been great though. This morning I ran a 10 k in 45 minutes then did a quick kettlebell workout.

BDMOM: yes my email sent that to everyone on my contact list.... So sorry. My husband changed my password so hopefully that will take care of it.

All other Warriors, keep up the awesome work! I will be back on track next week and ready to hit it hard!!!!!

Happy Humpday Warriors,

Well my plan didn't happen last night but, managed to get out of bed at 4 :30 am and did my trail run.

4.20 mi 40 : 13

Avg. Speed : 9.34 min./mi

Avg. Pace : 6.26 mi/h

Cals. Burned 445

Didn't rest the calf enough it started to tighten shortly after I hit the trail. So I decided on running smarter slowed my pace down through the whole run. I didn't want a repeat of Sunday's run. I have no concept of how fast I am going when I run so all in all pretty good time for running sore. Went alot slower than usuall running up the killer hills and just wanted to run the whole way which I did. Update on Linda she will  be going on July 4th to see a sports medicine doctor to determine the next step. Her knee is still swollen and this is the same knee she had surgery on yrs. ago. she is still on R & R. I am so glad I went on my run I forgot how good it feels to wo in the am. Will try and go to the gym tonight and do some bicycle or some thing. Just got to keep moving.

BD,

Those kids sure keep you hopping. At least you have some new tunes to listen to. Enjoy the time with the kids they will be leaving the nest soon enough.

Parson,

Keep it going. I think I anwered youir question about my calf.

Island,

Congats on the course. You will knock it outta the park. Are you going to put your video online somewhere? Your friends and family may not know how lucky they are to have you around passing out wo's to them. Are the kid doing KB too or not yet. I'm not sure of the ages. Keep us up to date on that stuff.

Runner,

Glad your having a great vacation with the family and getting your wo's in. Don't worry about the food enjoy it one meal a day is pretty good. Thanks for checking in.

Have a great one everybody,

Claude