Ruggedness 2011

Bajai Boot Camp 2011
Theme: Ruggedness!!
Start Date 6-19-11
Goals: Increase endurance, exercise outside, (SPACERB)
Strategies: Run through woods, climb hills trees fences, lift heavy things, fall, tumble, balance, invert.

61911 -
Day 1: Run through woods, jog, 100 jumping jacks, run up hill (Loc Cobbs Creek).
Felt rather pathetic, but remember it was day one About 80 degrees. Full gear long pants, camos, heavy/rugged boots, t-shirt, wt gloves.
wt: 184.5
Fuel: Oatmeal w/ blueberries, banana, coco water,OJ. vitamins Post: protein drink,BCAA vitamins, Brewers Yeast.

62011 -
Day 2 - run thru woods up + bk (up full run/bk walk run) 25:58 - 76 degrees... empty stomach (coco water + supplements BCAA & Arginine 1000m 2 capsules) 186 lbs. at wake up.
Tough run, but on the way back I couldn't walk the whole way. had to at least jog. Get up + bk full run before calisthenics. 2 mile goal time < 20 mins. Push up process 12s - split sets, low - break - high Aqua Class - shopping long walk home from 69th. 62111
Day 3 - PUMPED Session and heavy lifting/moving at Temple IBC gym then balance and agility.

62211
Day 4 back to the woods.. ran more but slower 26:56 87 degrees 184 lbs. I blame the heat, but i came out with a good sweat. Dita is my new inspiration, she does 5 a day to relieve stress but i have no stress coco h2o and protein drink post (pre) ACV, h20 and coco... ACV first thing. Phyl husk after work b4 bed.

62311 - Dripping with Sweat!
Day 5 made the entire course to and fro...26:18, 83 degrees humid (85 when I got back... ) 183.5 lbs 16% BF (which is really a hydration measure) fuel: Water, NO explode 2 teaspoons 8-9 oz water, D-ribose tablet and 1 gram Arginine... Almost decided to walk the course, ankle seemed a lil tender (left outside) but it's traditionally these types of days that I excel. No going back now.. or is there??? Just try to go faster and more steady. Tomorrow... intervals at the Y i think, balance, agility and stretching and jumping.. Ruggedness Style of course.
FF complete - one thing I have to stop doing is taking random "naps" after workouts. I have to force myself to keep moving, to keep things flowing and to make more energy...

62411 - Day 6 - YMCA Incline treadmill intervals 30 mins..... jump, kick, agility, balance training.

62511 - Day 7 Broke 26 mins.
Run thru woods... 25:41 74 degrees... standard uniform.. 930 - 10 am ish. nice day low humidity.. 184 lbs wake up.. 12% BF according to scale.. all time low!! LEg work atthe Y.

62611 - Day 8 181.5 lbs but dehydrated BF was 23.5 % or something like that. Push ups rest and recovery today. Slept almost 12 hours. Worried about getting back to it tomorrow...But I gotta + meet with Dan At UPenn.

62711 - 184 80 degrees 24:11 dubious, but maybe intervals thru park, jog/sprint.. YMCA - leg presses, leg extensions, lotsof various push ups core work.... didn't have good balance strength today.. stretching squats on med-ball, balance on med and swizz ball... some pull ups, a slid rugged day.

62811 Day 10 - 183.5 - holding H2O thru sleep, and getting good rest/sleep, but shorter. Seems I need less... and I'm up and alert all night at work.fitness rules. Taking a running thru woods day off - it's planned, worried that I may not get back into it. I don't want to do nothing today so I may go down to the park, grab a k-bell and a chain after my meet with Xave. Can always work on more push ups. of jump training/plyo.. playground w/o with xave. climbing, swinging, pull ups..

62911 Day 11 - speed gains 23:41 , 184.5, 81 degrees - technique as well... start strong hit an interval blast when i feel sluggish.

63011 - Day 12 My body was pretty sore esp legs so I ditched the run, instead did GX at the Y which I would have done anyway, I teach the class. Then went out drinking. Not too much.... just enough.