Tours Collide

Looking forward to seeing my good bud Michael Zimmerman this week as his short break for Thanksgiving nears. He was home shortly for Tyler's unprecedented repeat championship for Cardinal Gibbons this past weekend (congrats Tyler!), but our schedules didn't line up as I was in Winston-Salem visiting Andrea and her new baby Ezra James (Kenny was out of town...). Our Thanksgiving plans keep expanding as we take on more and more families and people that do not have their own immediate family to celebrate with - we are up to 22 people now at the Diaz estate! I'm excited to see them all and my brother and his wife, Lindsay, it's been too long... We also have the Duke Women's soccer game on Friday night that should be a victory sending the team to the Final Four!! So much happening and plenty to be thankful for... so neat.


As far as fitness, this week already has had a rough start with a challenging run early yesterday morning (1 mile up, 12x400m repeats btwn 1:19-1:27 with 90 secs of RBI, then 1 mile down). The weights for this week back to week 1 with a few changes:

WEEK 4


Mon (WOD): 3 sets unless noted


Incline BB press at 45 - 4 sets of 5
Jump rope/leg press SS - 50x on the rope and then together x 10 on the leg press (finished at 4 plates each side)
NG alternating pull-ups from side to side - added 35lbs x 8
Walking lunges - 10yds and back w 25lb DB's
SA DB row on the bench - 80lbs x 10 each
Abs on the decline - 10 tosses to the side, side and middle with 5kg
Arnold press at 90 deg - 50lb x 6


Wed (WOD) - HIIT Tabata Style 6x through with 2 mins rest after 3x


1. L push ups left
2. Plank
3. L push up right
4. Seal-ups
5. Jumping slam balls
6. DB step ups left
7. Dips off step
8. DB step ups right
9. KB swings
10. Leg raises in slings


Fri (WOD): 3 sets unless noted


DB bench press - x10, x8, x6, x4
Balance squats with BB on the BOSU x 10
SA alternating cable pulldowns - x 5-6 each arm
Glute/ham raises off bench on ball x 15
Tricep rope OH - x 10
TRX lunge hop x 10 each
BB SLDL - x 10
Rope climb abs on decline - x 30

On All Cylinders

Today was a good day for the women's soccer team at Duke, winning their first round of NCAA's and continuing their best season in their history. What's really ironic, is that this is happening in what many feel is UNC's worst season in history. Nonetheless, both teams are dangerous going into the tourney and it should be interesting to see who will go farther. Great games today by Mollie Pathman and Nicole Lipp and good to be in the company of the Densmore clan and Maddy.


As for training, Roger resumes this week and we have one more week before the official 18 week training plan for the Tobacco Road half marathon. Focus is still on weights, running, and adding swimming as my cross.

WEEK 3

Mon (WOD): 3 sets unless noted

DB slight incline press to fly – 2 sets x 8 and 2 sets x 6

KB front loaded squats x 8

Ring pull-ups x 8-10

DB heavy step-up x 6 each side

TRX triceps/biceps x 8 of each

Supine leg throws x 30

Standing DB “Y” press x 8

Wed (WOD) – HIIT Tabata Style 6x thru with 2 min rest after 3x

1. SL up on BOSU push-ups – right
2. Feet up on BOSU plank
3. SL up on BOSU push-ups – left
4. Frog jumps
5. KB drop back lunge to press – right
6. KB drop back lunge to press – left
7. Seal-ups
8. Burpees
9. Alternating SL squats
10. SA alternating KB pulls

Fri (WOD): 3 sets unless noted

WG pull-ups to failure (add weight if getting over 15)

Shuffle jumps/squat x 10

Stability ball cable press x 10

Plyometric high box jumps x 8

Straight bar pushdowns x 10

Prone Y-T-Arrow x 10

Dips to failure (add weight if over 15)

Ab rollouts x 10

Running Engaged

Day one of running was a bit chilly... woke up at 5:45am and stumbled into my car and drove over to the track for a workout. Started with 1 mile up easy at 8:15 and then 4x400m repeats with 200m RBI. Morven needed to study and Rachel was a no show because it was too early, but Darryl and Maddy were there and trooping. I adjusted to Maddy's pace, which for now is fine but she's going to have to bring that tempo up after a few weeks :). 400's ranged from 1:30-1:40 pace. A great lifting session with Charlie in the afternoon and happy to see Robbie and the Duke Women's Soccer team get the #1 seed.