Weekend Quickie - WOD for busy people

Making time to exercise on the weekends can be challenging - kids, work demands, and busy social lives, or all of the above.  However, having time to exercise is important for your training schedule, staying consistent with your workout routine to reach your health and fitness goals, or like me, need a little time to unplug and get some fresh air.

Based on American College of Sports Medicine (the godfather of science and fitness), the recommended amount of exercise just to stay healthy is 150  minutes per week (30 min x 5 days/week) of moderate-intensity cardiovascular exercise or vigorous-intensity 20 minutes per day for at least 3 days per week (or combination of the two) PLUS strength training 2-3/days.

Here is a quick workout for you busy people out there:

One of my favorite places to run - Encinitas, CA

CARDIOVASCULAR:  
20-30 Moderate-intensity run with hills.  Maybe try out a 5K route or run one direction for 10-15 and then back.   Go hard, go fast.  You can relax later :)
If you are using a treadmill, add a 1 minute hill (4-6% grade) every 5 minutes (4 min flat+ 1 min hill).

W.O.D. - WORKOUT OF THE DAY "Weekend Quickie"
5 rounds of the following as fast as you can, for time.  Should take less than 10 minutes.

1. 20 pushups (girls - start with 10 and work up to 20)
2. 20 crunches with legs up toward ceiling
3. 20 squats

Feel free to post your times.  Too busy to do both, then do choose or do 2 sets of the WOD.  Don't let yourself off the hook that easy.  

Enjoy the rest of your weekend and time with your family and friends.   

Chi

Embracing the Off Season

The end of my off season is done. In about 6 hours I start my first race of the mountain bike cross-country (XC) season.
Off season is a funny time because when you are racing you look forward to it; but once you are in it, you can't wait to race again.

Last years racing season was interesting in itself as I was scheduled to do the US Cup series PLUS Stagecoach 400 PLUS a couple of 50 milers PLUS the Enduro in Idyllwild. Lets just saying I didn't get to everything. The 400 was an excruciating race that left me worked over. I didn't race after that for awhile and then got the strength to do a couple more 20 milers and finished with a bang with the Enduro, a 60 mile race with 12k feet of climbing. I trained hard for that last race and it proved to demand more than I expected. I was truly ready for the off season. It was November.

Ahhh time to rest... no training, no schedules. It's kind of like recess for my kindergarten daughter. Do whatever you want ,when you want, and how you want. Time to recover your body from hard training and your mind to stay focused. This time is just as important to racing as intervals, cross training, and nutrition.

The hardest part of the off season was letting my mind have a vacation. It was always nosey trying to see what was happening and making unwelcome comments. Slowly over time my brain settled down and I did have fun. I embraced the off season. I got CrossFit level 1 trainer certification and reenergized my yoga practice both helping keep my body strong and the latter to keep my mind flexible.

I got the new racing calendar in January just in time as I was feeling the itch :). I was excited to race. Training picked up and in the intervals and lactic threshold riding began once again. And now I'm about to close a chapter and start a new chapter of racing and I'm ready. Bring it on!

Train hard, train smart, and don't forget to take breaks
Chi

Whitney Permit...pending

Now is the time to submit your permit if you hope to climb Mt. Whitney this summer.  You can submit your application online thru March 15 and then cross your fingers.  Last year I got lucky and got TWO permits on/around the full moon. I've might have used up my good luck whitney karma last year.

To apply for the permit, visit http://www.recreation.gov/permits/Mt_Whitney/r/wildernessAreaDetails.do?page=detail&contractCode=NRSO&parkId=72201

Good luck!  I've submitted mine and will update Services once I get confirmation.

Chi