The Fukkin Crazy Club

"Feeling Alive!"
Welcome to the home of The Fukkin Crazy Club. Here you'll find some of the adventures of our members as they run and hike the trails of Southern Oregon in addition to other crazy exploits and workouts.
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Friday, February 19, 2010

The Punisher and White Rabbit + The Week In Review

This morning I ran/power hiked about 10 miles....the Punisher and White Rabbit...... I hit them HARD with the expected result of total and complete exhaustion.

So, what does a week in the FCC look like?
Saturday--run/power hike Lower Table Rock.
Sunday--resistance training, 20 mins heavy bag, 20 mins x-trainer.
Monday--1 hour bike ride.
Tuesday--4 laps of the Beast, walking lunges up Elmo (approx 1/3 mile).
Wednesday--run/power hike both Table Rocks.
Thursday--1 hour bike ride, resistance training, 20 mins heavy bag.
Friday--run/power hike the Punisher and White Rabbit, walk 1/2 hr.

"Feelin' Alive!"

~Patrick
Posted by TOPFIT at 10:58 PM

1 comments:

Wildflower said...

And don't forget the VRA, including ASA!!! You are over the top!

February 19, 2010 11:35 PM

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General Notes and Common Terms

The Beast -- a 1/3 mile long paved mountain goat trail that my clients like to call their driveway -- difficult enough to walk up and a real killer to run.

Elmo -- a residential street that a couple of clients live on that's about as long as the Beast and, although it is a hill, it's not nearly steep enough to have the word "beast" associated with it -- thus the name "Elmo".

The Punisher -- a narrow forest trail that gains about 1500 ft elevation in a little over a mile. The full circuit includes a run/hike of about 1 mile to get to the trailhead and about a 3 mile run/hike to get back down. This makes the Beast and the Table Rocks seem like a walk in the park.

Tabatas -- high intensity interval protocol where an exercise is done at full 100% intensity for 20 seconds followed by 10 seconds of rest -- the default number of these intervals is 8 -- done properly, these will knock you on your butt!!

Various Random Activities (VRAs) -- these may include such things as gardening, housework, ADL, XST, ASA, short walks, etc........use your imagination.

Abbreviations -- DB=dumbbell -- BB=barbell -- SB=stability ball -- KB=kettlebell -- MB=medicine ball -- SLDL=straight (or stiff) leg deadlifts