Todays Workout

100 Sandbag Thruster Burpees, 100 Chin Ups. Complete as fast as you can and in any order you wish - reps can be broken up into sets.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout.html. Thanks!

Todays Workout

10 Sandbag Cleans, 10 Sandbag Walking Lunges, 10 Sandbag Thruster Burpees. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_30.html. Thanks!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_28.html. Thanks!

Todays Workout

800m Run, 50 Heavy Sandbag Ground to Overhead, 800m Run.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_23.html. Thanks!

Todays Workout

10 Chin Ups, 20 Press Ups, 30 Sandbag Back Squats. 5 Rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_21.html. Thanks!

Todays Workout

10 Chin Ups, 20 Sandbag Thrusters, 30 Overhead Walking Lunges. 5 rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_19.html. Thanks!

17 days

It has been 17 days since I last posted a blog. 17 days filled with complete misery but it's over!!! I finished my first semester of sophomore year and it is truly a surreal feeling to know that I am almost half way done with college. Enough ruminating on how fast time flies and more talk about blogging!

I was so excited to fly through airport security and get to my gate quickly so that I could sit down and finally check out blogger. I have shown some pretty great self-control and I have managed to not log on to blogspot once since finals had started. I decided to end the semester just the way that I started it... with some Las Palapas. It isn't really the snazziest little bistro to eat at but the food is delicious and you can gurantee that there will be a Mexican soap opera on one t.v. screen and a Spurs game on the other. To start my trip off I decided to hit up something else that I wouldn't be able to eat in WA - Dunkin' Donuts, nothing like an iced coffee and a bagel with cream cheese to start off a fabulous day of traveling. Just to keep my flight from getting boring I picked up a little light reading...

Cosmo is the definition of guilty pleasure! I can't wait to break into this I also brought The Brothers Karamazov along. Hopefully I can manage to finish it by the time that the break is over. I'm also looking for some light fun reading so if anyone has a suggestion please comment below :)

I'm so glad to be home now!! I can't wait to finally be able to do some day to day blogging and cook my own food!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/17-days.html. Thanks!

Todays Workout

Death by Push & Pull. In the first minute perform one Chin Up and one Press Up. In the second minute perform two repetitions of each exercise, and so on...

The workout finishes when you can no longer complete the required number of repetitions within any given minute.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_16.html. Thanks!

Warm Ups for Improved Mobility

Here are some of the mobility warm up exercises I do before training. They will all help with flexibility, performance and avoiding injury.

1. Shoulder Rolls

Take a broomstick or PVC pipe and hold with a wide grip. Keeping your arms straight, raise the bar upwards and above your head. If possible move the bar all the way down towards your lower back. This is best achieved with a shoulder shrug at the top of the movement. If you can do this easily then take a narrower grip on the bar and repeat. Perform 10-20 repetitions.

2. Lunge Stretch

Holding the broomstick or PVC pipe overhead, take a big lunge step forwards. Hold this position for 45-60 seconds. Repeat on the opposite leg.

3. Overhead Squat

With the broomstick or PVC pipe held overhead, perform a squat. Keep the chest high, feet flat and push your hips backwards into the squat. Perform 10-20 repetitions.

4. Squat Stretch

Sit down into a deep squat and, using your elbows, push your knees outwards until you feel a stretch in the groin. Hold for 60-120 seconds.

5. Shoulder Retraction

While hanging from a bar, practice 'activating' your shoulders by drawing your shoulder blades downwards. Hold this position for 5-10 seconds then relax and hold the stretch. Repeat this 5 times without coming off the bar.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/warm-ups-for-improved-mobility.html. Thanks!

Todays Workout

5 Chin Ups, 10 Sandbag Overhead Press, 15 Sit Ups, 20 Press Ups, 25 Sandbag Back Squats. 5 rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_15.html. Thanks!

Todays Workout

400m run. 10 Heavy Sandbag Back Squats, 20 Burpees. 5 Rounds. 400m run.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_14.html. Thanks!

Todays Workout

10 Sandbag Push Press, 10 Burpees, 10 Sandbag Back Squats, 10 Chin Ups. As many rounds as possible in 20 minutes.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_11.html. Thanks!

Todays Workout

10 - 1 of Heavy Sandbag Clean and Jerks, Chin Ups and Handstand Press Ups. Complete 10 repetitions of each exercise, then 9, then 8 etc.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_10.html. Thanks!

Todays Workout

200m Sandbag Load Carry, 10 Sandbag Power Cleans, 20 Press Ups. 5 rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_7.html. Thanks!

Todays Workout

20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.

Complete 20 repetitions of each exercise, then 19, then 18 etc.

Complete as quickly as possible.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_9079.html. Thanks!

Todays Workout

50 Heavy Sandbag ground to overhead (anyway you can).

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_5.html. Thanks!

Todays Workout

10 Heavy Sandbag Back Squats, 20 Burpees. 5 rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/12/todays-workout_2.html. Thanks!

When I Get the Urge to Blog...

I BLOG!

Freud is our latest study in my German Philosophy class and according to him our urges and desires are all subconscious and if you don't give into them they become displaced a present themselves through other actions. So since I don't want to compulsively wash my hands I decided I should just do a post instead :) I really want to do a run down of my Thanksgiving weekend (I have lots of pics!) but I don't have time right now - this blog is just a quickie to tide me over until I have time to do a real blog post.

I'd like to start off by saying that I only have 16 days until I'm back in my old home!!!! I am soooo excited to fly home this year. Last year I was burnt out but I wasn't overly stoked about flying home but this year I am the complete opposite! I also noticed that the older I get the more excited I get about holidays. I used to be somewhat of a scrooge (to put is nicely) and I generally strongly dislike holidays but I am SO excited for Christmas this year and I was also excited for Thanksgiving. I don't know what it is but being happy about such a joyous time is a great sensation :)

Unfortunately having only 16 days until I go home also means that I have to complete my finals... blurg. I hate finals especially since this year I have five finals, two papers, and one presentation to complete. Thankfully I had the break to recharge and re-motivate myself for a marathon of studying (if only using brain power burned as many calories as running...). I'm so happy that I finally caught onto working out in my room because it's a great way to get energized and get some physical activity in without taking a huge break from studying (unfortunately lifting a diet coke to your mouth doesn't constitute as a bicep curl...).

In other news - forgetting to eat throughout the day results in a manic hunger attack and all the sudden that microeconomics book is looking mighty tasty. The first thing I did to prevent myself from throwing salt on my textbook was call Neyaz and beg her to pick me up some food from upper campus (since she was already up there) unfortunately she wasn't coming back to the room till eleven. I had to instill plan B: root around her fridge (Lauren always keeps it stocked with food) and I came across some soy milk since it is no secret that I am a cereal addict I immediately texted Lauren and begged for some sustenance. I must admit that I have never tasted soy milk. This summer I stopped consuming as much milk and started drinking almond milk but I never actually tried soy milk. After Lauren responded to me with the go ahead I came up with this concoction:

• Maple and Brown sugar granola
• Kashi GoLean (basically twigs and other foliage)
• Silk soy milk

Soy milk is a lot better than I thought it would be. The only problem that I had with it is that it is a little too sweet for me. I was also surprised to see that it wasn't very low-calorie. If I can find some that's lower in calories (this was 100 cal per serving) I might consider using this instead of milk more often. The granola had a really strong brown sugar flavor. I noticed that Cascadian Farms cereals are a little overpowering, I tried there cinnamon mini-wheat type of cereal and it was just too much! Thankfully I toned this granola down with some really bland Kashi golean. I don't know how people eat it by itself. This combo was SO filling I could barely finish it all and I probably had a cup of cereal. That was at 8:00 and it is now 2:30 and I am still full so that's saying a lot! I'll definitely try this again :)

I'm going to stop rambling now and dream of the day when finals are over. I've been stalking up on magazines and have all of these waiting for me :)

Magazinessssss, one of my many vices

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/when-i-get-urge-to-blog.html. Thanks!

Todays Workout

Another cold day at Sandbag Fitness HQ...

100 Sandbag Thruster Burpees.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout.html. Thanks!

Todays Workout...in the snow

10 Sandbag Power Cleans (to the shoulder), 10 Sandbag Weighted Lunges (front or back), 10 Round-the-Worlds (each side). Max rounds in 20 minutes. Bonus points for doing this in the snow/freezing conditions.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workoutin-snow.html. Thanks!

Todays Workout

Every minute, on the minute perform heavy sandbag squat cleans and handstand press ups (or regular press ups if you can't manage). Complete 1 repetition of each in the first minute, 2 repetitions of each in the second minute and so on...

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_26.html. Thanks!

Jumping on the bandwagon

I've read so many posts this weeks about what everyone is thankful and I told myself I wasn't going to do the same but hey! why not?

I'm thankful for my family

(1) psycho wonderful brothers

Thomas :) (17)

The brosef and I this summer

And Ian (13)

Ian and I about 4 years ago after a full day of windsurfing (me) and goofing around (him)

My daddy

What a stud! He's probably the most in-shape 52 year old man I've ever met. The man runs 7 miles a day and play soccer with the guys half his age.

My mommy

I was lucky enough to be home on her birthday last year. She was an avid runner until she got runners knee (a common problem with women) so now you can find her working out on the stair-master or the stationary bike.

(2) My amazing friends

(3) My lovely sorority sisters

There are sooo many other things that I'm thankful for like my beautiful school - Trinity, my health, and the fact that I get to spend Thanksgiving with Neyaz's lovely family!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/jumping-on-bandwagon.html. Thanks!

Todays Workout

Box Jumps, Sandbag Power Cleans, Heavy Sandbag Front Squats, Sit Ups, Sandbag Push Jerks.

Perform each exercise for 1 minute, giving a total round of 5 minutes. Record the number of repetitions performed within each minute for each exercise. There is a 1 minute rest period between each set of 5 exercises but a running clock during each round. Repeat for 3 rounds in total.

Record your total repetitions for the whole sequence.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_25.html. Thanks!

Nutrition Information

For those of you who are interested in the type of dietary approach I follow please take a look at Robb Wolf. I follow a Paleolithic approach to nutrition and Robb is a great source of information on this topic.

http://www.robbwolf.com/ - Robb Wolf - The Paleo Solution

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/nutrition-information.html. Thanks!

Todays Workout

Todays Workout: 10 Sandbag Push Press, 10 Box Jumps, 10 Sandbag Cleans. As many rounds as possible in 15 minutes.

Record your score.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_24.html. Thanks!

Let's Get Physical (Physical)

Just for your information I have some Olivia Newton-John blasting as I write this blog :) Now if only I was wearing leg warmers and spandex but I don't want to have to pay for my roommates therapy...

It's been a while since my last post and the only thing you've missed is my whining about tests and papers - so nothing exciting! I've been stalking up on things to write about though.

Last week I went with Neyaz to her aerobic dance class and had quite the work out! Aerobic dance is a PE class that Trinity offers to fulfill their requirement for a general curriculum credit. I took it first semester of my freshman year and nothing makes you hate working out more than being required to do it for a grade. Sure, taking a work out class is a great thing but when you're in the middle of homework or rushing from work to make it from your class it becomes a lot more of a hassle. On the other hand, when you're not in the class it's fabulous! I haven't had a group type workout in a long time so it was awesome!

I am incredibly competitive so classes are my thing. I know that you're supposed to be competing against yourself and what not but come on... sweating a little more and squatting a little lower than the girl next to you really keeps you working hard.

We started with a really great warm-up: we rotated between between jumping jacks, running in place, high-kicks, butt kicks, and squats. It was a really quick rotation, fast pace, loud music a great warm up!

After the warm up we did a cardio/strength training routine. First we V-ups, push-ups, and squats with an arm press. This was also a fast paced workout and I was really feeling it. After that we rotated between a vertical leg crunch, donkey kicks, and push-ups again. Unfortunately push-ups are not my thing so instead I just stayed in the plank position because I feel like I get more out of it and I'm not just struggling and attempting to succeed. After we finished all of that we did hundred yard sprints on the track. I was SO sore the next day (and the day after and the day after...)! It was ridiculous! But an awesome kind of ridiculous. It was so nice to feel really sore after a workout but that Friday I had a sorority rush event at a night club so I danced the night away on sore legs but it was still great!

I had a really busy week but today I thought that I'd fit in an ab circuit while watching Glee (which is terrible this season in my opinion!). I am a huge fan of Toneitup.com! If you've never heard of Karina and Katrina then you really need to check them out. I've subscribed to their youtube channel since last year and they have so much to offer. Check them out, you won't regret! They record a lot of different types of circuits and my favorite is their ab circuit which I've included below. It's a really good work out!

After my great ab workout I decided to do some yoga. I started doing Shiva Rea's Flow yoga for beginners this summer when I had On Demand TV and I really enjoyed it. I was able to find a little clip of it off Youtube because I don't own the DVD but I would really like to (hint hint mom). What I couldn't find off the internet I had to do from memory and the old noodle didn't let me down I was able to do most of the workout.

It was a pretty great way to get in a workout without having to leave my dorm room and I could enjoy watching TV without feeling guilty :)

Tomorrow I am off to Houston with Neyaz to get my Thanksgiving on and to finally get out of Trinity!!!! YAY! I haven't been off campus all year and it'll be wonderful to get away!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/let-get-physical-physical.html. Thanks!

Todays Workout

Heavy Sandbag ground-to-overhead 1-1-1-1-1-1-1-1-1-1.

Work up to a max lift and then complete 10 singles at that weight.

Record your weight.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_22.html. Thanks!

Todays Workout

20-1 of Sandbag Thrusters, Burpees, Knees to Elbows.

Complete 20 repetitions of each exercise, then 19, then 18 etc.

Complete as quickly as possible.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_21.html. Thanks!

Todays Workout

Sandbag Hill Sprints. Find a hill roughly 100m - perform 10 sprints with a sandbag carried anyway you can. Rest as needed between sprints. Girls aim for 15kg, guys aim for 25kg.

Record your times.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_18.html. Thanks!

Todays Workout

5 Chin Ups, 10 Press Ups, 15 Sandbag Push Press, 20 Heavy Sandbag Back Squats. 5 Rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_17.html. Thanks!

Todays Workout

Run 800m, 21 Sandbag Thrusters, 42 Box Jumps. 5 rounds.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_15.html. Thanks!

Rock Fitness...for one day only

Sorry for the delay in posts over the past few days - I was out walking in the Lake District. And, for one day only, Sandbag Fitness became Rock Fitness!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/rock-fitnessfor-one-day-only.html. Thanks!

Todays Workout

100 Sandbag Thrusters for time.

Record your time.

Train hard!

You have read this article with the title 2010. You can bookmark this page URL http://jrhehjg.blogspot.com/2010/11/todays-workout_11.html. Thanks!