Pit Master's Blog

Had a great beach run today… 3 miles one mile in the soft sand, one mile quick jog, one mile fast pace… great weather, great workout.

Workout… 5 minute maxes: ring push ups (vest) 92, pull ups (vest) 49, Pit wall ball (110#) 22, Sledge (20#) 158, row 1140 meters

Went to see Inception at the drive-inn… the sunset Drive-Inn in SLO was a GREAT way to watch a movie…

Went for a walk on the beach, watched the Pit students train on the beach…

Workout…

Saturday Old School: Wheelbarrow (500 lbs, 110 yards), 1/2 D-ball mile (100 # med ball 55 yards), 50 pull ups, 50 4 punch & sprawls, 50 kicks, 50 kettlebell swings, 100 sledges…

Sunday: Makiwara, bandwork, harness pulls, knuckle push ups, double unders, 3 mile run in the 100 degree desert

Both Saturday and Sunday workouts were done with a gi on…

I love training with my gi on… I feel so Old School Karate’ish… tough yet geekish at the same time.

Meals… I had pizza and beer last nite…. and sushi today.

Thoughts… adding roadwork to your training regimen.  I ran miles and miles in training when I was fighting.  I even ran two sub 4 hour marathons, but after my fighting career I began to hate running.  I took running out of my training regimen for the past 15′ish years.   I started running again at the insistence of my training coach, and what a difference it has made.  Not only has it help my fat burning, but it has made me perform better at all aspects of my training.  It has increased my cardio, made my breathing much more effective, and it is great for mental toughness.  Try to add at least 2 runs per week to your routine 1-3 miles at a good brisk pace.  You will see a great improvement in your results.

ps… check me out at crossfit.com

My workout…Makiwara, Focus Master, Squat Pyramid, Bag work, a 5k beach run

My dinner… eggs, steak, avocado, tortilla

We are signing the final lease agreement on our Vegas Pit…

Antonio is in Hawaii helping BJ Penn get ready for his next fight…

Chuck is relaxing in Europe…

Mike, Bryan, Nephew, Court, Antonio all have fights coming up…

The Pit AG is starting new CrossPit classes…

so as you can see The Pit is busy!

Thought of the day… When you wake up, when you meditate, before/during/after your training, when you are happy or sad… always take time to think of all the things in your life you are grateful for, and how good you really have it… and when you ever think you really don’t have it great, just take a second and think of all of the billions of people who are so much worse off than you are, then reset your gratitude button, come back to reality and meditate on what a great life you really do have.

List for me 3 things you are most grateful for in your life,  and that make you feel great, and you will see what a great life you really have… comments please

my workout… Makiwara, Focus Master, 5 minute maxes of: ring push ups with a vest (102), Pit wall ball w/80#, 100#, 110#, 125#, kettlebell swings 50#, 70#, 90#, sit ups (88), held mitts for a few guys (does that sound gay?)… burned 4232 calories on my BodyBug.

Diet… same as always

Thanks for the responses…

I love this quote by Theodore Roosevelt…

When I read this, I think of the doer’s I meet in life, and the critics I meet… which are you?

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

Congrats Glover

My workout…Makiwara, Focus Master, 100 lunge walks, 100 4 punch & sprawl, 100 kicks, 100 doubles, row 2500 meters, beach walk

Dinner… Carne Asada, avocados, cheese, tortillas

Questions…

1. are you more proud of your ethnicity, your race or your country?

2. why are we in Iraq?

3. blackberry or iPhone?

Thought… the most important aspect of a punch is a strong fist.  Condition your fists.

Hot, hot, hot…110 degrees.  Checked out some Harleys, Got some Pit business done, played Mexican dominos, did some manual labor (ouch), ready to start Pit Vegas.  I will be home in AG tomorrow afternoon…

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Yesterday I went from a comfy 70 degrees in AG to a workout at 8pm at 104 degrees in SInCity CrossFit in beautiful, but hot Vegas/Henderson.  Had a great hill run this morning at 8am at 109degrees (I think I got a sunburn).  Had a great CrossPit workout… (why am I so freaken strong?…and sunburned…ouch).  I am thinking about buying a Harley… any input?

Thoughts on diet… Consistency is the key.  Stick to your diet as closely as you can, but if you fall off on occasion don’t think to yourself “Oh well I can’t do this,”  Instead, just enjoy it, think as it as a cheat meal and get right back on track with your nest meal.  Nobody is going to eat clean  100% of the time.  But, consistency is the key to having a successful diet regiment.Diet   Rule #4 Consistency is the key

went to a great German Restaurant last night http://www.hofbrauhauslasvegas.com/ it was great food and great entertainment…

Workouts #1: Makiwara, Focus Master, bag work, Squat max (mine is embarrassing)

#2: 50 sledges & 50 doubles X 5 for time

Dinner… salmon, cottage cheese, macademia nuts, crackers, milk

Today… worked out, ate, calls, errands, trained team, worked out, gym, Starbucks, grocery shop, dinner, bed

Thoughts on diet… Hydrate.  Drink a lot of water.  Make it a rule to drink water, as soon as you wake up, before you eat, before you train, after you train, when you are thirsty, when you see water, when you think of water… it is very hard to drink too much water, drinking too little water is a much more common than drinking too much water… I am not sure on the exact numbers (or non-exact numbers), but I would be will to bet $ that for every one “over hydration” case there would be 10 million dehydration cases.  Adequate hydration will help you feel better, look better, train better, and be healthier.  Diet rule #3 When in doubt, H2O

Hydration facts…

75% of the body is made up of water
80% of the brain is made up of water
75% of the muscles are made up of water
92% of the blood is made up of water
Water carries nutrients and oxygen to all cells in the body
Water helps convert food into energy
Water regulates body temperature
1% dehydration results in thirst
There is a 10% decrease in your mental performance when you feel thirsty
2% dehydration reduces your ability to work
4% dehydration results in lethargy, apathy and mental symptoms
If you are dehydrated you are more likely to have trouble concentrating, be more irritable and have more headaches
Long-term effects of being dehydrated include kidney and urinary tract infections, constipation, continence problems, and kidney stones.
Drinking more water helps reduce obesity and bed-wetting in children
If you are well hydrated, exercise feels more and more enjoyable.

How much should you drink?
Recommended quantities of water for school age children range from 50 oz for a five-year old to 60 oz for a ten-year old. The minimum fluid intake recommended for adults or children over 100 pounds is your weight divided by 2 (100 pounds = 50 oz of water)

Took it easy on the training today (easy day)… Makiwara, Focus Master, an easy run (with vest), Bagwork… then an afternoon beach walk.

love my BodyBug, it really helps with my training and fitness goals

More diet stuff tomorrow…