Day 1-4 Training Canceled/Presidential Inauguration

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

Martin Luther King, Jr.


Training canceled due the Presidential Inauguration.

Today marks a momentous change in the course of world order as we welcome a new "Man of Action" and focus towards a brighter future. Barack Obama will be sworn in as the 44th President of the United States. I urge us all to take a moment and experience the potential that lies within our grasp, support change and focus on making our world a better place. As we focus on the challenges overcome and the obstacles still to come we are reminded that no dream is to big!


WOD
10 Push ups
10 Squats
10 Jump starts
10 squats
10 push ups
10 Get ups

5 rounds

Day 1-3 Monday workout of the Day

Since Tuesday is another Team workout Today we focus on endurance.

Option 1: Jump rope Tabatas 4 minutes

20 seconds of work
10 seconds of rest
8 intervals = 4minutes
3 rounds rest 1 minute between rounds.


Option 2 Field Sprints Tabatas 4 minutes
20 seconds of work
10 seconds of rest
8 intervals = 4minutes
3 rounds rest 1 minute between rounds.

Day 1-2 Sunday Rest Day

Since Saturday is Team Training Day...Sunday is Rest day.

Define rest...Rest is keeping active but not at the same capacity the team was working at the day before. High intensity training requires down time to allow muscles to recover but, not sitting around doing nothing. A man of action is busy and need to attend to many things through out his life. Family friends spirituality home health etc...

So on Rest days please engage in light activity especially Stretching!

Take some time to learn more about the Machine you call a body. Sure we focus on the strength, speed and endurance aspect of working out but so often the art of flexibility is lost because we use lame excuses like "I don't have time" Bull Shit make it a family event stretch with your wife, stretch with the kids.


Remember the most rigid tree is the first to snap in a gust of wind

Day 1-1 Workout/ Indian Valley, Novato CA

The Morning was crisp and chilly as a gentle frost covered the landscape...

2 "cougars" spotted
1 dog fight

The Team took on a basic workout:

Step ups (16) on the picnic table and push ups (8). (2 rounds)

Picnic table hoppers (16) with squat hold team work drill. (2 rounds)

Fence jumpers with Hill sprints push ups (8) and squats(8). (2 rounds)

Hike pace up a steep hill (12 minutes)

Full on trail run down the "Cougar Canyon" (7.5 minutes)

Post workout stretch

Your Mission: Should you choose to accept...

The Mission: Man of Action~Extreme Fitness Program

Do you have what it takes to look adversity in the eye and meet the challenge? Your Mission is a 6 week challenge based on the principles of elite special forces training. The team will meet 2 times per week for an actual team training session.

1st Muster:1/17/08 6:30am rain or shine (Saturday's and Wednesday's there after@ 6:30am)

Muster locations: Will be disclosed on a need to know basis in the form of navigation coordinates.

Attention to detail: You will be given instructions for each muster which must be carried out to with extreme detail other wise the team will be penalized

The workouts: Team Drills focused on increased performance. You will carry your own backpack of mandatory gear and minimum amount of water (never to exceed 35lbs).
High intensity intervals
Trail running/Hiking
Basic body weight movements
Team work drills
Daily workouts, flexibility and nutrition tips.


Program price: $420.00

E-mail me with any questions at www.achievingtotalfitness.com