Friday, November 16, 2012

SKI / SNOWBOARD WEEK 5

Day 9
Epo deadlifts

W.U. Ladder / 25-20-15-10 of KB goblet squat, swings, bounds



1) 6 ROUNDS
5x deadlift
5x inchworm
10x sit-up

2) 6 ROUNDS
4x Mr. Spec
10x each side crunch
instep stretch

3) 3 ROUNDS
20 sec work 10 sec rest
KB sumo lift, Bounds, Burpees, ball slam

4)2 ROUNDS
40x flutter kicks
20x bird dog
10x deadbug
10x plank walk-ups

Day 10

W.U. 3 ROUNDS of 10x goblet squat, 10x sit-ups, 10x jump squat

1) MEASUREMENT RE-TEST
8 ROUNDS
20x hippity hops
6x push-ups
3x each SBGU
8x wtd sit-ups

2) 4 ROUNDS FULL LEG BLASTERS ( 20, 20, 20, 10 )
4 ROUNDS MINI LEG BLASTERS  ( 10, 10, 10, 5 )

3) 3 ROUNDS
low back lunge 20/20
hamstring hell 25x each
Leg blasters and measurement re-test!




Sunday, November 11, 2012

Paul Velte recounts his first Triathlon!


I recently just competed in my first trail triathlon.  I have wanted to compete in an endurance race for a couple of years now and finally had some motivation to do it.  The course consisted of a mile swim in open water, followed by an 18-mile mountain bike ride with 3500 feet of elevation gain, and finishing with a 6-mile trail run.  
My training for this race was kind of a mess.  I had no real training regiment.  I made sure that I did some sort of aerobic activity 4 to 5 days a week.  I would also mix strength training 2 to 3 days a week.  At the beginning of my training I was doing single activity days that would consist of either swimming 1 mile, running any where between 3 and 6 miles, and mountain bike riding between 10 and 20 miles.  As I progressed I concentrated on trying to do multiple workouts in a day.  Some of these days would include a 15-mile bike ride and a 6-mile run, or a mile swim with a six mile run.  Some days I would swim in the morning and then do strength training in the evening.  During the peak of my training I mixed in some really long 17 to 23 mile mountain runs to work on my ability to suffer for an extended period of time. I also would try to go on long mountain bike rides as well.  In actuality, the training was pretty fun because I got to go play outside all the time and call it “training.”
Also in preparation for the triathlon, I decided to compete in both the biking and trailing running events in the Teton Pass Kicker on Phillips ridge.  I did the 25-mile bike ride on Saturday and the 13-mile trail run on Sunday.  I am glad I competed in these events in preparation because I was able to gauge what my fitness level actually was compared to other athletes and I was able to figure out how to compete in an endurance race without completely bonking at the beginning.  
Some noteworthy moments during training include my first swimming experience at the rec center when I almost drown, my first multiple activity day when I thought my legs were going to collapse, and trying to “run up” the middle and the south Teton on a few hours of sleep completely exhausted from training days prior.  
Some noteworthy moments during the race include simply finishing the swim, getting a flat tire at the beginning of the bike ride and then sprinting for 15 miles on my bike try to catch up with everyone, and eating so much fried chicken after the race was over.  
Paul getting it done!
Thanks to Wright Training for the support and making me strong.  Throughout the race there was a little voice in the back of my head that was saying, “oh you’re tired?  Shut up and keep going.  I tell you when you can stop”.   For some reason that voice sounded a lot like Crystal’s.  


-Paul

Friday, November 9, 2012

SKI / SNOWBOARD WEEK 4


DAY 7
Sand bag cleans
W.U.  7min step-ups with 25# pack / 3x BBC - barbell complex

1) 6 ROUNDS
5x front squat
30x jump rope
3x ride it down stretch

2) 6 ROUNDS
6x each side sand bag clean
8x burpees
3x shoulder dislocate

3) 3 ROUNDS
20sec work 10 sec rest of, lateral hop, high knees, wtd sit-up, kb clean

4) 2 ROUNDS
20sec each side bridge
10x each single arm crunch
20x back ext




DAY 8
Leg blaster masters!
W.U. 5 min SBGU / 5 min TGU

1) 6 MINI Leg Blasters
2 FULL Leg Blasters
30 sec rest between sets

2) 6 ROUNDS
20sec/20sec/ 10 sec rest
kb push press/ kb swing


3) 4 ROUNDS / 4 ROUNDS
skier hops                hop over sand bag
30 sec work              30 sec work
30 sec hold tuck    30 sec hold tuck
15 sec rest                 15 sec rest


KB swings

4) 1 ROUND
 45 sec each Jane Fonda





Thursday, November 1, 2012

SKI & SNWBRD FITNESS WEEK 3 DAY 1 AND 2 WORKOUTS


DAY 1



W.U. 15, 10, 5 of each,  kb goblet squat, push-up, squat jump, sit-up

1) 6 ROUNDS
4x Curtis P's
30x mtn climbers
straddle stretch

2) 6 ROUNDS
8x each Single leg touch down
6x box jump
10x sit-ups

3) 10 ROUNDS - 1 every 60 sec
8x kb swings
4x SBGU

4) 1 ROUND
Low back 20/20
hamstring hell 25x each leg

DAY 2


W.U. 15x each side Turkish Get Ups 


1) 4 ROUNDS
 Full Leg Blasters ( 20, 20, 20, 10 )
30 sec rest

2 ROUNDS
mini leg blasters (10, 10, 10, 5 )
30 sec rest

2) 6 ROUNDS
10x plank walk-ups
10x sit-ups
10x slasher each side


4) 4 ROUNDS
30 sec skier hop / lateral jump
30 sec tuck hold
15 sec rest

4 Rounds
30 sec touch jump touch
30 sec tuck hold
15 sec rest

5) 2 ROUNDS
Jane Fonda
30 sec each