Jeep Adventure Race Series

I found another thing that could be a fun, competitive, cross-training event over the summer, particularly for those of you in Charlotte.

It is an "adventure race" which is approximately a 4-hour race including mountain biking, trek/running, orienteering, climbing and paddling and it takes place on July 19th at the US National Whitewater Center in Charlotte.

Here are some details:
"Grab a friend and explore all 307 acres of the US National Whitewater Center and the rugged corners of the Charlotte metro. Teams of 1-4 will mountain bike, trek/run, orienteer, climb and paddle. Each event is designed for you to succeed and all you need are sneakers, a bike and a smile. Come meet people and have fun!

Jeep ARS #3 activities include whitewater rafting, flatwater canoeing, mountain biking, orienteering and special challenges.

4hr: $60 per person
7hr: $70 per person

Entry cap: 300. Pre-registration required. For more information on adventure racing or to sign up for the race, visit http://www.action-learning.com/adventure"

All of the info can be found on the US National Whitewater Center website at http://www.usnwc.org/component/option,com_jcalpro/Itemid,125/extmode,view/extid,117/

Let me know if you are interested and we can possibly add you to our team, or you can create your own.

Also, you have less than a month to register for the Miles Into Smiles Triathlon, the really short sprint tri that I mentioned before. details are at www.milesintosmiles.com.

And more from OKC:

"The Sweeper"

I think Jacob asked for a new workout a couple of days ago, and leave it to me the "meathead" to come up with a new ab exercise. Remember when Cottrel made us do those "scullers" during our circuit lifts? Well I thought why not come up with an ab exercise that simulates sweep rowing? This exercise will work your whole core (lower and upper abs, obliques, lower back) as well as your shoulders

So here it is:


Starting position: Feet and shoulders off the floor, arms raised and extended towards feet

Step 1) Bring knees and chest towards each other, while extending your arms, "inside arm" goes between the legs (just like rowing, i'm doing starboard side in the pic)


Step 2) Rotate upper body and extend outside arm to the "catch" and hold that position for one second, then go through the motions of a regular stroke: extend your legs straight, move your body back and return to the starting position (there's no need to bring the arms in)

Step 3) Repeat on the opposite side and continue to alternate (Starboard-port-starboard-port, etc.)

The total exercise should be done as follows, 3 seconds on the way up, hold 1 sec, rest one sec. Your feet and shoulder blades should never touch the ground.

Train Hard Guys

Smorgasbord

Ok, so a few things...

I love the blog idea. bravo. y'all are definitely on track. keep on the cardio over the summer, that is the most beneficial thing you can do. don't spend all of your time lifting (though we all like to look good), as the cardio is really what will make you faster when you come back in August.

Anyone wanting to run in a triathlon June 29th? So far, Dane and myself are planning on doing it. It is short and shouldn't take much longer than an hour to complete (unless you really screw up). If so, let me know, and i will send you the details. it should be a lot of fun. I can also guarantee you a place to stay and at least a couple of free meals while you're here.

And, as we have now been in Oklahoma City for 2 full days and have yet to race, we have had to keep ourselves entertained in other ways. Here are a few pics from our journey. See facebook for the full album. I'll update it again in a couple of days.

Workout Schedule

So here's the workout schedule I drew up for myself on our way back from Philly. It's been really hard to stick to doing everything, mostly the running because my legs are sore from lifting. The workout should be executed along with adequate sleep (7-8hours), water (6-8 glasses a day), and enough protein (1 gram per lb. of body weight). After each lift, a significant amount of protein should be consumed within 1 hour


Sunday: Rest
Monday: Upper Body Lift (Strength), 60 min cardio
Tuesday: Lower Body Lift (Strength)
Wednesday: 60min cardio
Thursday: Circuit Lift
Friday: 60 min cardio
Saturday: Full body (Endurance) Lift, 45 min cardio

Endurance lifts are the same exercises and sets but with 15-20 reps each

Power/Strength Lifts involve 8-12 reps

Circuit- 45 seconds on, 10 off, 3 rounds