BowCast Blog

Flew back from AK last night, was too tired to unpack until this morning. I'm burried with call backs and emails, due dates, clients, athletes, etc.

Thought I would do a week's worth a general fitness journal. I do have a trail running race in two weeks, but I am mainly getting ready for a duathlon that's about 6 weeks out. I'm cracking down on the food intakeand vamping up the intensity. I will try to post each day's recap for about a week so you can get an idea how I prepare for races, bowhuting, and really just general physical readiness.

7:30am slept in! 2 tbsn of Peanut butter (omega fat enriched), 2 0z deli turkey, 1 lo-carb monster 16oz

emails, calls, laundry, call Aneal and talk about how old Dixon really is, etc

10:21am zone bar

2pm zone bar, 6 almonds

2:30 pm WOD (workout of the day): 135lbs thruster (deep front squat to an overhead press) and 28" box jumps...

10 thrusters, 50 box jumps, 8 thrusters, 40 box jumps, 6 thrusters, 30 box jumps, 4 thrusters, 20 box jumps, 2 thrusters 8minutes & 7 seconds, ave heart rate = 179bpm Holy Sh*t! Launch knows what I'm talking about!

Tabata Sprints on treadmill, 10% grade and 8.5mph...then perform 10 sets of the following: 20 seconds run, 10 seconds rest (6-7 minutes total duration). Done in 20 minutes and accomplished more than most folks will in a week of "gym" workouts. Less is more!

3pm Post workout Meal (most important meal of the day!!!) 3oz turkey, 10 almonds, 1 apple

Train adults in CrossFit, it's great to see my clients kicking a$$!

6pm Don poncho 8" whole wheat torilla, 3 oz chicken deli, 10 almonds

Fast Trac Performance, trained my collegiate athletes; studs!

9pm Driving home, eating 4oz chicken deli, and 6 almonds.

10pm grocery shop at Albertsons (great produce, lousy prices)

10:30pm Gas the truck up...$85 bucks, that's a new record!

11-12 Email, write, load my pictures from Alaska

12:30am lights out!