Push The Circuit

Today I made it the the Mad Abs and Dirty 30 classes at Pura Vida Club that I love to take on Wednesdays but hadn't been able to make in a couple of weeks.  There was no ease back in to class with Mad Abs class set up in circuit style.  So I jumped in and pushed hard for an hour.

Here's the set up for the Mad Abs class that Cyndie taught:

Burpees with weights (I did mine with 10 lbs)
Back Raises on the ball
Plank
Side twist with bands
Crunches with body bar
Side crunches on Bosu ball

Each exercise was for a minute (if side then switched at 30 seconds).  We did 3 rounds of all exercises.

That was just the beginning....Dirty 30 included burpees, of course!  But the burpees had a twist.

Here's the breakdown:

Front Lunges - 20 each leg
Squats - 20
Tuck Jumps - 20
Reverse Lunges - 20 each leg

Medicine Ball Chops - 15 each side  Using weighted medicine ball, start with ball to one side raised up over a shoulder, then slide or chop the ball across your body to the outside of the opposite hip as you squat slightly.

ViPR Push - across room and back  The ViPR is a weighted tube.  You basically bear crawl on your hands and feet as you alternate hands to push the weighted tube across the floor.  I started with the heaviest one for the first round but dropped to a lighter one for the other two.

Nasty Thing - 15 reps  Okay I laughed when Tim wrote it on mirrors.  It should be caused burpees that make you cuss.  Start in push up position, row one arm, push up, row other arm, push up, jump feet to hands, stand up,  extend arms overhead, then return to start position.  Here's the kicker....do these with weights.  First round I did 8 pound weights, but for other two rounds dropped to 5 pound weights.

I got through almost three rounds before the 30 minute class ended.  I was in to my third round of my last set of Nasty Thing and finished five.  I was bound and determined to finish three rounds so I kept going and finished the last 8 of the set.

Pushed it and got it done!

Obliques On Ball & 3 Tier Dirty 30

Today was my usual Wednesday Mad Abs and Dirty 30 classes at Pura Vida Club.  Today Cyndie had us use the ball for almost the entire class.  I loved two moves that work the obliques.  For the first one lay on your back with lower legs on top of ball.  Arms are flat either by your side or out in a T position. Simply rotate legs over to one side then back to center and rotate to other side. Do this for 30 to 60 seconds.  It's a great warm up move or stretch.  The other is a Russian twist.  Lay on the ball at shoulder blade level.  Feet of the floor and flat from shoulders to knees.  Extend arms and clasp hands. Rotate hands to one side turning fully so shoulders stack, trying to keep hips squared, then back to center and over to other side.  Do this for a minute.  Both are great moves for obliques.

In Dirty 30, Tim did a little different workout today.  It was just 3 exercises. Push as hard as you can in the first set.  Here's the workout:

400 meters (.5 mile) - Can do on treadmill, elliptical, or rowing.  I elected to run.
40 squat presses with 10 pound weights
40 ViPR pushes (it's sort of a bear crawl pushing the weighed ViPR tube)

200 meters
20 squat presses
20 ViPR pushes

100 meters
10 squat presses
10 ViPR pushes

I did all my running in the 7:30-8 minute pace and actually finished all three sets in under 20 minutes.  Tough, effective, and quick!

Walking Course To CrossFit

Saturday turned into a little bit of an all morning workout.  I started out with two friends walking the course at Oak Hills Country Club.  We got out there about 7:15am to beat the golfers.  It was a beautiful cool morning in San Antonio.  With the peacefulness and serenity of the course, it was definitely a great way to start the weekend.  We walked about 3 miles.

Then I headed over to meet my friend Christy.  We power walked for 1.5-2 miles since we had about 20-25 minutes to kill before heading over to our first CrossFit class.  She'd signed up for it and since I was in town I tagged along.  There were a few others from her office participating in this intro class at River City CrossFit as part of their corporate membership program.  Eric and Erica were our coaches.

Here's the breakdown of our CrossFit class:

Warm up:
Frog jumps up and back
Shoulder rotations with PVC pipe
Lateral shuffle
Karaoke shuffle then sprint 2X


High Hang Cleans - I did my first round with just the 45 lbs bar, second round at 50 lbs, ad third round at 55mph.  These are starting in jump position hold bar at waist, jump up while simultaneously bring bar up to collar bone height to rest with elbows out front as you land back in in a squat then stand up. Lower bar and repeat. We did 3 at each weight.

Next some cardio.  Our series was 400 meter run, 25 squats, 25 burpees.  I completed in time of 4 minutes 47 seconds.  We had 9 minutes to fix series.

The we went in to Tabata style intervals.  These are 4 minute workouts that consist of 20 seconds of going as hard as you can then 10 rest, repeat for the 4 minute duration or 8 cycles.  


First 8 cycles of exercise were abs on the domed ab mat.  We started laying on floor back on mat, feet close to butt, and arms extend out over head. You sit up bring arms overhead and reaching beyond toes on floor.  I did a total of 89 of these sit ups.


Next cycle was squats.  These were butt below knee level squats then back up.  If you hit a number in a round then that was your number or less for the remaining rounds.  I hit 16 squats in first round, 15 in second, 14 in third, then held at 13 squats for each of the last 5 rounds.


After that I rolled a little on the foam roller and called it an awesome workout morning!

Fell Off A Box

If you were at Pura Vida Club yesterday about 12:15pm then you likely saw me fall off a 2 foot box/stand when I did a squat jump. It was one of those slow-mo falls. I landed on top of the box but shifted weight back just enough that I looked like I was one of those Nestea plunge commercials from the 80s...except there was no pool or water to fall backward into.

I was really tired yesterday and completely brain-fried that I forgot my camera for workout.  If I would have remember it, Cristina would have totally caught that fall on video.  Good thing for me I guess.  Bad for you since you miss out on a seriously good laugh at me.

Once making sure I was okay, trainer Cristina said, "Well, at least you know what it feels like to fall."  Yes I do and then what it feels like to laugh at yourself then get right back up and try again.  I had no problem jumping high enough to easily clear the box but for some reason my brain didn't want to trust I could do it. Determined, I jumped again and again. That first fall was the only one in high intensity intervals session.

I warmed up with a few minutes of walking but instead of doing sprints, since my right hamstring is super tight and bothering me, Cristina had me go to the rowing machine for row sprints of 30 seconds on, 30 seconds off. I did these for 8 minutes staying under 2:12 for 500 meters pace.  The last one I went under 2:00 pace for part of it.

I stretched out my hamstring on the foam roller for a few minutes.

Then it was over to the 2 foot box/stand.  First exercise was stand on top of box, lunge, step hop on top of box, then lunge with other leg and repeating as fast as you can for 30 seconds. Then repeating two more times.

Next the the box squats. After the fall I did one set of 10 then a set of 6.

The weighted ViPR was next.  Cristina pulled out one of the biggest (i.e. heaviest) ones. She had do a side lunge leaning the ViPR over to the side, then up and quick switch to lunge other side.  I did three rounds of 30 seconds going as fast as I could with 30 second rest in between.

She dropped the ViPR weight for me to do lunge presses. As soon as I tried, my hamstring said no.  So she switched me to fast squat presses - squatting with ViPR at chest level then pressing it overhead as I stood up.  Being bull-headed I tried lunges with press for the second round and powered through but for third round of 30 second interval I went back to the squats.

I wrapped up the 30 minutes high intensity intervals with more rolling of the hamstring on the foam roller. Guess I need to use mine at home more!

Got 30? Go High Intensity Intervals

Yesterday was a high intensity intervals session with Cristina at Pura Vida Club.  I love the tough, kick your butt 30 minute workouts.  Cristina does make me laugh though when she tells me I have another round with a smile.

She had me start with a quick walk then jog warm up on treadmill as set up for sprints.  My right hamstring has been a little extra tight for a few days so I did 30 seconds on, 30 seconds off sprints from 6.5 mph up to 10.5 mph, increasing speed by .5 mph for each sprint.  I had an average pace of 8:42 mph.

Next up lateral jumps shuffle and forward hurdle hops.  Let's just say I wasn't exactly Miss Graceful on those!  These drills are not something I normally do, which is great because they are that much more of a challenge.  Cristina had me do 4 passes of lateral then rest, 4 passes of forward (right lead 1 & 3, left lead 2 & 4) then rest, then do two more rounds.

Then to the ViPR, or weighted tube.  I did a squat swing through then hop twist.  Cristina had me start with just squatting and swinging the the tube up before I advanced to adding the 180 degree jump.  I did three sets of 10 of those.

Here are those two exercises:

I finished out with some glute and hamstring stretches. In and out of gym in 30 minutes...and got a workout that kicked my butt!

Modified Tabata Combos

Yesterday was my usual Wednesday Mad Abs and Dirty 30 classes at Pura Vida Club.  They are 30 minute classes that absolutely kick your butt.  When walking out of Dirty 30, two guys behind me walking down the stairs comment on how tough the class is and how much it pushed them.

One of the class participants yesterday that made me work harder was a guy on his first day back from having a collapsed lung.  We were doing the triceps round and he was sitting it out.  Just thinking he was tired I said come on you've got this.  That's when he showed me scar and told me it was his first day back.  Let me just tell you that watching him do the up and overs on the step, you'd never know he was recovering from collapsed lung.  I told myself if he can go that fast then I have to go faster and work harder.

So here's the workout that is modified Tabata and we did two rounds.  You do first exercise for 20 seconds, got straight into second exercise for 20 seconds, then rest for 20 seconds.  Equipment you need: Bosu ball, step on high risers (we had stacks of four on each side), and either a 10-pound or 25-pound plate.

You do 4 rounds of each combo for a total of four minutes at each station.  Then repeat for a second time.

Combo 1 with Bosu ball:
Bosu burpees with push up (flat side of Bosu faces up, ball side down)
               
Deck squats (ball side up, lay on ball, roll up to low squat then stand up, then back down to start position)

Combo 2 with weight plate:
Plate squat press (squat with plate then press plate straight overhead as you stand up then back down)

One arm row (1st & 3rd round with right arm, 2nd & 4th round with left arm)

Combo 3 on step:
Tricep dips (legs fully extended)
Up and overs (going up and over steps - not length-wise - as fast as you can)

Get through all three combos twice and you are done!

Blast It In 30

Yesterday I did my Wednesday regular of Mad Abs and Dirty 30 classes at Pura Vida Club.  Cyndie taught Mad Abs.  We used the body bar and did sets of exercises for 30 seconds to a minute.  For example, in plank for a minute then superman pose for a minute.

One of my favorite moves was a tricep curl to crunch or sit up.  Stay laying down on your back, knees bent with feet of floor, and hold body bar up in air even with shoulders.  Then curl bar back over head, return to start position, and rolling up into a seated position, then roll down slowly really focusing on abs as you return to start position.

After the 30 minute Mad Abs it was time for Dirty 30.  Tim had us do the series twice.  It's tough but a routine you can easily do in the gym by yourself.  Here's the workout:

150 Jumping Jacks

25 each leg Lunges (front, back, walking, jumps - whatever you want to to)

10 Burpees (with push ups in plank position)

Run 1/4 mile

15 Plate Squats (squat with weight low then as you stand up, push weight up to chest then overhead)

6 each arm Turkish Get Ups (start laying down w/ weight in hand & arm extended to ceiling, roll up to seated position, use other hand to help you stand up, then return to starting position)

50 Frog Thrust (start in plank, jump feet to outside of hands, then return to start position

Have fun getting through two rounds in under 30 minutes!  I got through in under 25 minutes.

High Intensity Intervals

High intensity intervals....just sounds daunting, doesn't it?  But if you are like me and want to kick the workout up a notch then this is for you.  I did a 30 minute high intensity intervals session with Cristina Lubini at Pura Vida Club today.

I know, you're probably saying only 30 minutes? Well, good luck even making it through that.  It's a workout that will push you beyond what you think you can do, get your heart rate racing, and get you totally out of breath.

After a couple minutes of walking at a 4mph pace on the treadmill to warm up, it was straight in to sprints.  I did 30 second sprint, 30 second rest starting 6.5mph then 7mph, 7.5mph, all the way to 11mph.  Normally that's where Cristina stops and has client go back to 8.5mph or 8mph then 6.0mph to bring heart rate back down a little.  Well in order to get a little video I attempted 11.5mph sprint after a 30 second rest and made it to 25 seconds.  Guess who got to do it again.  Before the last sprint, I rested 1 minute then hit the sprint at 11.5mph for 30 seconds.  I brought my heart rate down with 30 seconds at 6mph, which at that point felt like just a walk.

I'll admit, I am not a treadmill fan.  But I am a fan of sprints.  So instead of a 40-45 minute even paced run on treadmill think I'm going to switch up to a 15-20 minute warm up and sprints session.  I'll save the long runs for outside.

If you are a beginner or just starting some higher intensity workouts, you can modify times.  Go for a 10, 20 or 30 second sprint then rest 30 seconds, 45 seconds or a minute if you need to.  Cristina said there are no rules.  The point is to push hard gradually going to that point of all out, or maxing your heart rate, with breaks in between sprints.  If you need a little more recovery time, take it.  You can also easily do sprints at the park or on a track.

Next up was speed skate with an 8kg (17.6 lbs) ViPR tube.  ViPR stands for vitality, performance, and re-conditioning.  The goal is high intensity doing the move as fast as you can, not lifting heavy weight.  As you speed skate the tube goes perpendicular to the floor then as you skate to other side rotate the tube so the other end is perpendicular to the floor.  Elbows need to stay close to the side as you rotate the tube.  I did 3 rounds of 30 second speed skates with 30 second rest in between.

Next, still using the ViPR, hold it in the center and do a squat.  As you jump up, turn 180 degrees. Squat, jump and turn back .  You do not need to alternation sides.  I did one round of 30 seconds.

To finish out, it was running down and up four flights of stairs, including weaving in and out of folks.

We finished out with some stretching and called it a session.  As we were stretching, I told Cristina it felt like my lungs had expanded.  It was a totally different feel from other workouts.  My lungs felt huge and I felt invigorated as far as the respiratory and cardiovascular aspect.  Legs...well they felt pretty beat.  Cristina said I'm probably going to be sore tomorrow.  Let's just say my glutes are already feeling those sprints, skates, and squats.  Can't wait to do a session with Cristina again to push it to the limit!

Here's video of the workout. Give it a shot, and let me know how you feel afterward.

  

Doing The Reps

It's Wednesday and for me that means Mad Abs and Dirty 30 at Pura Vida Club.  I love the classes.  They are tough and so worth me making a lunch date with my myself to workout.

Cyndie taught Mad Abs using a ball and weights.  She did one minute intervals.  We did two sets of each series and ended the class with two minutes of plank.  We did a plank with ball against the wall, forearms on ball and legs extended.  We were in regular plank for 30 seconds.  Lifted one leg for 15 seconds, then lifted other leg for 15 seconds.  Then we repeated for another minute.

In Dirty 30 I knew it was going to be tough today when the first thing written on the mirror was 10 hand stand push ups.  Tim's class is always tough but today was extra tough.  Here's series:

10 Hand Stand Push Ups - yep that means in hand stand position with feet against the wall

20 Pull Ups - I did mine TRX style using a bar

30 Turkish Get Ups - lay on floor with one arm extended holding weight. Sit up keeping weight pushing toward ceiling

40 Push Ups

50 Burpees - yes 50!

60 Kettlebell Swings - I used a 12 kg one (that's 26.4 pounds)

70 Lunges each leg - I alternated front and back lunges to get to 70

80 Speed Squats

90 Mountain Climbers

100 Jump Rope - it's 100 contact

Because there were so many in class we all started on different exercises.  I started with mountain climbers, skipped jump rope to save that for last and went through rest of series of 10 to 80 reps.

Talk about a killer workout!  I finished the series in 25 minutes and did a few extra push ups and called it a day.

Have fun with this one.

Digging Deep To Get Through

Tired, I trudged in to Pura Vida Club for my usual Wednesday Mad Abs and Dirty 30.  Sarah taught Mad Abs.  She had us do 60 second cycles today.  We started with a plank series. Yes started with 60 second in plank!  We did planks, a great pilates series that usually part of her class, and used the ball (mine was a weighed ball) for moves like hip lifts and roll-ups.  Love that she ended the class with mountain climbers and burpees as a warm-up for Dirty 30.

Chalk it up to being tired, gloomy weather, or combination of both but I found myself having to really psyche myself up for workout today.  I knew I was going to have to dig deep just to get through Dirty 30 today.  Well it was definitely one of those workouts that wasn't just going to make me sweat or exhaust me, but one of those that pushes you beyond what you thought you could do that day.

Tim had us do 8 exercises and repeat the cycle as many times as we could in a 30 minute time frame.  Here's the catch - all exercises done while hold weights.

Here's the workout:

Speed Squat - 30 reps
Push Ups - 14 reps
Burpees with press - 10 reps
Speed lunges - 10 reps each side
Bent Over Row - 20 reps
Shoulder Press - 20 reps
Run 4 flights of stairs - 2 times
Turkish Get Ups - 10 reps (both arms this time. Start on back, holding weights perpendicular to floor. Sit up pushing weights to ceiling and return to start position)

Since there were so many of us in class we broke off in small groups and started on different exercises. I started with burpees and ended with push ups as a cycle.  I got through the cycle 3 times plus a fourth round of burpees and lunges.  That was everything I had today.

This afternoon I went to Dr. Brian Wilson at the recently opened Airrosti office in Denver.  I did Airrosti in San Antonio.  It's a rapid recovery treatment for any soft tissue or joint issues.  My right shoulder has been bothering me a lot lately and I was actually going to try to get in to Dr. Jason Garrett back in San Antonio during my next visit.  A lot of pro athletes do Airrosti and I found it does wonders for my shoulder.  I also have issues with my IT band from time to time and get treatments for that too when needed.  It helps me heal quickly so I can push to the next level.  It hurts worse than heck during treatment but results are phenomenal!  Getting pain free is the goal.

Lunges & Squats In The Sunshine

It was such a gorgeous day in Denver with highs around 68.  I was so excited when my trainer Erin at Pura Vida Club text me this morning asking if I wanted to take my Kinesis session outside. Absolutely yes!

We used the top level of a parking garage.  Starting with running up and down stairs, this was an old school workout.  Erin put me through a series of lunges, squats, medicine ball tosses, push ups, tricep dips, and other exercises.

The lunges with twist we've done before but add an incline and it's a different ball game.  With a weighted medicine ball, step forward into a lunge, twist across that front leg, then repeat on other side.  Lunge with right leg forward, twist to the right and lunge left leg forward, twist to the left.  Once I got to the top of the ramp, I went back down and started over again but this time twisting in the opposite direction.  Lunge right leg forward, twist left, then lunge left leg forward, twist right.

I really like the weighted medicine ball squat, press, throw.  Erin threw me the medicine ball.  I went into a squat, then as I stood up, threw ball up and over back to her with a goal of getting the ball to go high.  You can do this exercise by yourself but you loose the toss.  It's fun to do this with a workout partner!

Here's Erin explaining the medicine ball squat, press, throw.

After 30 minutes of go-go-go outside we headed inside for an hour of Pilates.  My hamstrings are super tight so she had me do some pretty intense hamstring stretches for the last 10 minutes of the session.

Great way to kick of the work week!

Partner Mad Abs & Weighted Dirty 30

I know when I walk into the room for Mad Abs and Dirty 30 at Pura Vida Club that I'm in for an intense workout hour.  Today's workout was a killer as usual.  For Mad Abs, it was a new instructor for me.  Cyndie had us partner up so I got to partner with my friend Amanda, who's a Pilates instructor at the club.

We started sitting next to each other in a V-sit (feet on floor or off) and taking a medicine ball to the outside, tap it on floor then toss over to your partner to do the same thing for 30 seconds.  Then you spin around on the floor and do the same thing for another 30 seconds to work the other side.  Then we sat on the floor facing each other with toes touching, one person takes ball, lays down on floor then crunches up to seated position and toss ball to partner who does the same thing.  We did this for 30 seconds.  Next is the leg push down.  You lay on the floor, legs extended straight in the air, and grabbing on to partner's ankles.  The partner standing up pushes your feet/legs toward the ground. You do that for 30 seconds.  Then you extend one leg hovering above the ground, the other leg extended and do single leg push downs for 15 seconds then switch to other leg.  Then you switch positions with your partner.  Do that series a second time....and that's just the first series we did in Mad Abs.  Other series included tossing the ball, crunching up to do punches, mountain climbers, and moving planks.

Next on to Dirty 30 with Tim.  He did Tabata style today.  We did each exercise for 20 seconds then moved on to next exercise or rested for 10 seconds.  We also did each exercise with some sort of weight.  Here's the series:

With body bar (I used 12 lbs one):
   Row Lunges - start and stay in a lunge and row body bar with straight arms alternating sides
   Squats - Wide grip on body bar and power squat
   Rest
   Repeat but lunge with other leg for 2nd round
   Repeat a 3rd and 4th time alternating lunge positions
   Rest after 4th round is active rest as you move to next exercise station

With weighted tube:
   Bazooka lunges - gripping tube, lunge forward and bring tube up to shoulder as if you were holding a bazooka. Bring tube down as you step back then lunge other side taking tube up to other shoulder. You want a quick pace on these.
   Speed skate - move side to side in a speed skate motion, extending tube out side to side and not up.  Again you want quick pace.
   Rest
   Repeat 3 more times
   Rest after 4th round is active rest as you move to next exercise station

With weighted handle ball (I used 14 lbs one)
   Kettlebell Swing - squat then swing kettlebell up to shoulder height as you stand up.  You should feel this in glutes not shoulders.
   Lean Over Row - lean over and stand on one leg with other leg extended (you look like a T), with ball or free weight in hand of side of your standing leg, row elbow up then down
   Rest
   Repeat but do lean over row on other side
   Repeat 3rd and 4th time alternating lean over row sides
   Rest after 4th round is active rest as you move to next exercise station

Repeat entire series again.
 

Tabata Intervals Are Tough

Today I did Mad Abs and Dirty 30 at Pura Vida Club.  Both classes have awesome instructors - Jamie teaches the Mad Abs and Tim teaches the Dirty 30.

I'm not sure how, but somehow, Jamie makes the 30 minute Mad Abs class go by fast.  I love that she does so much more than crunches.  Today we used a body bar, Bosu, and ball for the class.  I love that she gave us two challenges to end the class.  Here are the two moves used an exercise ball and Bosu.

Plank with hands on Bosu (ball side up) and legs on the exercise ball.  If you can do that then try bringing knees in keeping feet on ball.  If you can do the knee roll in, then try bringing feet in as you extend up in a pike position.

Turn Bosu ball over so the flat part is up.  Hold on to the sides and place legs on ball.  Trust me this plank is challenging enough but if you want to go one more level then alternate bringing knees to elbows.

Those were the two exercises to end Mad Abs then it was on to Dirty 30 with Tim.

Today he did 6 exercises in Tabata style which is doing exercise for 20 seconds then resting 10 seconds and going right in to next one.  Here are the exercises for 1 cycle:

Burpees - I so have a love-hate relationship with these.  I hate doing them but love the results of doing these.

Cross Over Lunges

Push Ups - yes I did all cycles on toes military style

Squat Curl Press - squat with weights in hands, as you start to come up do bicep curls, the press weights overhead.

Deck Squat - with step long ways start laying down with arms extended beyond head.  Sit up then stand up, then squat back down and go back to starting position.  I actually had problems with this one. Tim noticed and said it's because I'm short-waisted.  So he suggested holding one of my 5 pound weights in my hands while doing the move.  That worked!

Mountain Climbers - like burpees I have a love-hate relationship with these.

Now do that cycle 8 times doing each exercise for 20 seconds then rest 10 seconds and right into the next one.  There is no extra rest in between cycles!

The Dirty 30

I had two classes I wanted to try at Pura Vida Club today:  Mad Abs and Dirty 30.  We'll I got to the noon Mad Abs class about 5 minutes late and it was packed.  So off I went to do my own abs workout of crunches, planks, roll ups, and other ab exercises including the elevated side plank.  

So after abs it was in to Tim's Dirty 30 class.  It's 30 minutes of give it all you got.  


It's a boot camp style  class that's designed to kick your booty!

Here's the series:

Burpes 15 (Push up, jump feet to hands, then jump up reaching hands to ceiling, and back to push up position.)

Lunges 25 each leg (These are three-quarters of the way down with goal of quick, not deep full lunge.)

Weighted squat lift 12 (Using weight plate or weighted ball, squat then bring weight forward to shoulder level.)

Run .25 mile (I used this to push my run at a faster pace but not all out sprint.)

Turkish Get Up 7 each arm (I'd never heard of these before but you start laying down on your back with a 3-10 pound weight, straight arms and weight in line with shoulder. You use other hand to help you sit up, then stand up, all while maintaining the weight high reaching up to ceiling then go back to starting position in the reverse fashion of how you got up.)

Mountain Climbers 50 each leg (Start with straight arm plank position and alternation bringing knees to elbows.  Feet on gliders.)

I got through two rounds. Some of the guys got through three. That's my goal to get to in the Dirty 30.

I have a good feeling I'm going to feel this workout tomorrow.  

I finished out the day with a great 45 minute dog walk.  With temperatures around 60 in Denver in January, I couldn't pass up a nice long walk with my dog.  He was certainly happy too.