JoJo's Body Shop - Pet CPR first aid certified

          It all started with a trail run! I really wanted to do a marathon and even did the Cheseboro 1/2, but while training for a full is when I found out I had spinal herniation's. Very depressed at my finding of L-2,3,4,5 with mild herniation, I back off on my running. Finding that it depressed me more not to run, I got back on the trails. Finding that it is just the constant pounding that was killing me. That lead me to my first "Obstacle Course" race. 
         2012 Malibu Spartan Sprint. I was hooked, I followed with the "Super" in February '13, and this year '14, I added the "Beast". Working my way to my first "Trifecta"!
        I found that the break up of the run really worked for me. Although I hate those could water swims, I love being out there challenging myself! 

     To find some races/challenges near you:
         spartanrace.com
        gutcheckfitness.com


     As an intro to outdoor training, start with a 2-3 mile run and preform 10 burpees every 1/2 mile finishing with 10 burpees and a 60 second plank.
     For some outdoor fun on the weekends, drop me a message or text!


"BEAST MODE""

It is time to train for the Spartan Beast! AROO! The "Gut Check fitness challenge" from November 8th will definitely help. But after the Malibu sprint December 6th, it is time to get serious. So it begins,

Dec 7, 4 mile trail run with 600 stairs.
Dec 8, rest
Dec 9, Ran two large dogs 2 miles. 30 minutes later ran 1 mile treadmill 6.0 at 2.5% incline.
         Bosu squat curl 15 lbs db 15 reps
         Lateral step ups with 30 lbs sandbag 12 each leg.
         30 lbs sandbag lunge walks 20
         Stability ball hamstring curl 15 reps
         Body Weight dips
               3 times
   1 mile run after 4.5% incline at 6.0 pace
Dec 10, Massage :)
Dec 11, 4 mile run 
         Stability ball DB chest press 40 lbs DB alternating for 10 then 5 together
                         Wide grip pull-down 70 lbs 12 reps
                          Push-Ups 20
                          Low Row 60 lbs 12 reps
                                     3 times
                          Flat bench press 65 lbs 12 reps
                          1 arm bent-over DB row 25 lbs 10 reps
                          Incline DB chest fly's 15 lbs 12 reps
                          Assisted Pull ups 12 reps
                                      3 times
                   Finisher 3 sets of "KILLER SIXES"
        6 sets of 6 reps (36 reps) with out stopping! From a standing position
                            Lateral raises
                            Military press
                            Front raises
                            Military press
                            Lateral raises
                            Military press
Dec 12, 6 mile treadmill 2.5% incline 6.0 pace
                    Warm-up, 3 sets of 20 stars bursts and 20 split jumps.
Dec 13, Tread run 3.5 incline 4.5 pace 1 mile
                            Back squat 100 lbs 15 reps 
                            30 LB lunge walks 30 reps
                            10 lb sandbag 1/4 turn step up. Start with step to the side of you 1/4 turn to step up.
                             2 Times
                    1 mile 4.5 incline 5.0 pace
                    repeat leg circuit 2 times
                     1 mile run 5 incline 5.5 pace
Dec 14. REST!
Dec 15, 1/2 mile run, 30 lbs sandbag squat curl press 15 reps
                                 30 lb sandbag reverse lunges 20 reps
                                 Standing high row 50 lb 15 reps
                                 15 push-ups 20 mountain climbers
                                 Squat row 70 lbs 15 reps
                                 Rope triceps push down 50 Lbs 15 reps
                                 Hanging straight leg raise 20 reps
                                 5 minutes Stair Mill level 7
                                 repeat circuit above
                                 Run 1/2 mile 2% incline 6.0 pace
                                 Repeat circuit above adding 30 burpees at the end.
                                 run 1/2 mile 3% incline 6.0 pace
Dec 16, 2 mile street run
                                 Russian twist with 18 lb ball
                                 Running mans (1 arm 1 leg v-ups alternating)
                                 1 minute plank
                                  3 times
Dec 17, run 1/2 mile, with 30 lb sandbag, lunge walks, front squats, 6 flights of stairs.
10 star burst.
             run 1 mile repeat adding 2 flights of stairs (8) 5 star burst (15)
             run 1 mile repeat adding 2 flight stairs (10) 5 star burst (20)
             run 1 mile repeat adding 2 flights (12) 5 star burst (25)
             run 1/2 mile 30 burpees 20 military sit-ups
             run 1/2 mile side plank with 10 arm rotations , 10 side hip extensions both sides. Plank 1 minute.
             run 1/2 mile, 
Stretch,  Cobra, downward dog 3 times, pigeon pose 2 minutes each hip, Cobra, half moon pose and reverse half moon pose, 1 minute each side.  
 Dec 18, treadmill for speed. 6.0 pace for 7 miles. sprinting at 7.0 or higher for the last 1/4 of each mile.
          Stability ball crunches with a twist super set with straight leg raises on the roman chair.
Dec 19, 65lbs (adding 10lbs each set) straight bar back squats, 30 lbs sandbag step ups, 30lbs sandbag lunge walks. (Tri-set) 4 times. Followed with a 2 mile treadmill run. 2% at 6.0
Followed by stretching
Dec 20, 2 mile trail run, abs and stretch      
Dec 21, 8 mile run Cheseboro Cyn
Dec 22, 4 mile trail, Victory trail head, West Hills
Dec 23, Full body strength training,
    Incline Db chest press     wt                        reps
                                     30/40/50/50          15/10/4/2-4                                 
    sets Wide gripe pullups      BW               5-10 each set
                  super set 4 times
  Incline smith press         70/80/100/100     12/10-12/8-10/8-10
 sets seated row          70/80/90/100                12/10/8/8-10
                  super set 4 times
Stability ball Db chest fly  20/25/30               12/10/8-10
Stability ball Pullovers      20/30/35               15/12-15/10-12
Assisted dips                                                 10/10/10
                  tri set 3 times
Stability ball (toes on ball) pushups
                                        BW                        15/15/15
Standing row with rope   80/90/100                 15/15/12-15
                  super set 3 times
Standing military shoulder press     45/50/50    15/12-15/12
Straight bar bent over row          45/50/50        15/12/12
                 super set 3 times
Battle rope squat wave 10, external rotations, 12, high pulls 10
kettle bell Standing lunges  20/25/30                 15 each leg
Double kettle bell swing     30/30/30                    15/15/15
Double kettle bell squats    30/30/30                    15/15/15
                  Giant set three times
V-up rotation abs          10                                       30
straight v-ups               10                                       20
                     two times
2 minute plank
Stretch
Dec 24,run 3 easy miles
Dec 25, rest
Dec 26, run 4 easy miles
Dec 27, rest
Dec 28, rest
Dec 29, Chesboro Cyn 10 miles
Dec 30, Massage
  


Website Builder provided by  Vistaprint