updates coming soon

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Motivation

i spend my life being the motivator for many people. both those who want to change and those who could really care less. it is nice every once in a while to get a little motivation myself. sure watching an ironman video or looking at my  race medals on the wall is nice, or telling my race stories. but when something comes from outside that inspires me it is a great feeling. i have recently convinvced some people very close to me to start the paleo diet and i am thrilled that they are undertaking the challenge to change their lives, if nothing more than for a short time to show themselves they can do it. simply trying to change is huge and having been the spark for that lifts me up during a time when i have become pretty stagnate. i myself am now more motivated to train harder, eat smarter, and kick Iroman coeur d'Alene's ass. let the games begin and good luck to those lucky few in their paleo or paleo-ish endeavors.

rest

took a rest day today. i felt run down from this weekend's travel and roughly 9 hours of high levels of physical demand each day. i napped and it was awesome. i needed it. i set alarm for a 30 min nap, slept through it and woke up 2.5 hours later. think i was run down? maybe a little

monday

yesterday i did some development work on the glute ham developer. i worked on strengthening my hamstrings and butt while i worked on stabilizing my back. this will help tons while riding becasue my back has to be the stability point for my legs to pull against. it will also help to balance the quad dominance running places on my body by evening out the strength between my quads and hamstrings.


after that i did a short row wod to try and loosen up but it didn't work. my legs were still gassed from this weekend.
4 rounds:
500m row
15 burpees

12:30

my quads burned the whole time but i was still able to hold about 1:50 for each 500. the burpees were no problem but that row, woo.

weekend

i took the day off friday as i got ready to travel to the crossfit cert i attended this weekend. no long rides or run but lots of working outat the crossfit thing. both sat and sunday. it was good and i learned alot but i feel guilty that i haven't run or rode long in a while.