For Day 120, I was down in Newport about an hour south of where I live in Santa Monica. Stayed with Edgar at a friends place. He was pumping iron and I did some combination.

6 sets of 3 quarter mile hill climbs on a bike. Basically a beach cruiser.

3 sets of 15 pushups. 2 of them T-pushups with 20 pound weights. In between bike sets.

3 sets of 30 reps of tri’s, shoulders, and lats

20 min elliptical to cool down

Pretty solid makeshift workout.

And I forgot to mention…..I went for a 5 minute run before all that. Boom. I’m coming back.

AR. NF. NR.

Nick

Happy Friday,

Hopefully your weekend has started off right. I really had to sweat out the toxins today if you’re picking up what I’m laying down. 

Since the PSU hockey teams miracle run has come to an end, hockey hours are a lot more competitive nowadays. Skated in the noon hockey hour, pretty solid skate with a lot of talent there. Still suffering from a herniated disc in my lower back which bothers me while skating. I followed up the skate with a push up and crunches session. Never before this blog would I have done that, but I gotta have something to write about. 

Should be getting some runs and other exercises in soon as my back heals, but for now, I’m keeping it casual with the Friday hockey hour.

Stay sweet,

Maxim

Most Recent work out was a circuit work.

We had the team go through a circuit workout- lead by our school trainer.  There are multiple stations and each exercise is done for one minute.  The team did a great job with the circuit, and I decided to join in with them.

Stations include:

Dips, push-ups, abs, jump rope, one-legged squat,  mountain climbers with a 45 lbs plate, upright barbell row, industrial tire dead lift, bent over rows, squat press, one legged squat jump, defensive slide with resistance band, platform cross over push ups, 15 lbs dumbbell shoulder exercises, planks, kettlebell squat swings, fast feet platform step-ups.

Short and Sweet.

-Tim

My little (emphasize little) brother is going on a bit of sleep deprivation, midterm studying, and crew practice so I told him I would fill in for him for Day 117 of the challenge. He still managed to get a heck of a workout in.

The team had a double row session today. On the water in the morning and another practice in the afternoon. Afterwards, then were on the ergs (rowing machine) and did a 1300m piece at their 2000m pace (roughly 6:05-6:15, translates to 1:32 per 500m). Then they paddled for 400m (which means an easy row to keep the body moving) followed by a sprint piece. The sprint was 300m with a partner on another machine. The catch (which is also a crew term for when the blade enters the water and the powerful start of the stroke begins) was that if either member of the two person team didn’t hit their target time, they had to do another 300m sprint.

Nick: “So did you hit your time?”

Alex: “Is that a serious question?”

He averaged 1:29.3 for the 1300 piece (which is a per 500m average) and 1:24.4 for the last 300 sprint (which is fast).

(Way back in the day)

I challenge all of you to try and erg a 500m piece at the gym tomorrow. If you can break 1:45 at any stroke rating, that would be legit.

Good work Al.

(what a stud)

(and just to embarrass him for having to do his post)

AR. NF. NR.

Nick

Sorry its late folks but we just finished our workout. For Day 116 of the 365 Day Challenge, Matt Edgar, Josh Edgar and Nick Karwoski went down to the Santa Monica Beach late on Tuesday evening after a busy day in Laguna. A good hike/rock jumping through the tide pools, driving range and 9 holes of golf where the loser had to buy margaritas for the winner. So after enjoying my margarita paid for by Matt and dinner in Newport Beach, we drove back to Santa Monica and headed to the outdoor jungle gym at the beach with pull up, balance, and climbing bars. 30 pull ups, 100 triceps dips, 25 chin ups, 110 push ups, 5 one-handed pull ups, pole climbing. Feeling very swollen. Hopefully be able to move our arms tomorrow.

Granite girls were both traveling today. We will get some xoxo love next week.

Get ready for the new team joining challenge experience. We Are One 365.

AR. NF. NR.

Nick

Hey 365-ers, happy Monday!  It is a beautiful one out here in Los Angeles, following an absolutely gorgeous weekend.  I know the Midwest got nailed with snow on Saturday; I sure don’t miss my days living in Wisconsin and having to get up at 5am to shovel.

My best buddy from college came for a visit this weekend, which proved to be a surprisingly great boon to my workout routine.  While our college days were filled with beer, whiskey, and other activities that shall go unmentioned, we’re old men now and can’t tolerate the reckless pastimes of our youth.  Instead we went out and made the most of the 85-degree weekend Los Angeles allotted us.

Our mutual admiration for each other has forged a healthy amount of competitiveness, which acted as a great motivator to push each other harder.  He’s competed in multiple marathons, triathlons, bike races, swim races, you name it and he’s done it.  Right now he is training for one of those Tough Guy challenges where you run and jump through fire pits, barbed wire, smoke bombs, freezing pools of water, electric shocks, and various other nonsense.  I personally think he’s crazy, but there is no denying he’s a tough hombre.

Today we had a nice run along the mighty Pacific Ocean, from the Santa Monica Pier up to Malibu and back.  I’m not entirely sure how many miles we clocked but we were sure tired out when we were done.  When we reached the pier we stripped down to our skivvies and jumped in the ocean.  It was cold but it sure felt great on our tired muscles.

I re-learned this weekend something I’d forgotten over the past few months; it’s always better to work out with someone else.  I find myself getting too lazy and too complacent when it’s just me out there running the same route everyday.  When you’ve got someone else to push you and keep you committed, there’s no room to get lazy or fall into to bad habits.  From now on I’m going to try to get in more workouts with friends.

So strap on those running shoes, toss on your WAO365 dri-fit, grab a buddy and get out there!

See ya next week everybody!  Have a great week!

Here in Baltimore we try to vary our workouts each Sunday and change it up as much as possible.  Today some members of Team Baltimore played in an indoor soccer game.  It was a real nail biter, but in the end we came out on top 9-7. The highlight of the game came in the 30th minute with a left footed bomb from Graham Becker (pictured below holding the ball) from 30 yards out.  The MVP of the game was keeper, Tom Ripley (kneeling in the picture), who gave one of his most consistent performances of the year.  It was a team effort today, and everyone gave it their all – achieving not only the “W”, but also a great workout.

Team Baltimore is continuing to build momentum and awareness. If you are ever interested in joining us for one of our Sunday workouts, let us know!  We are also very close to having the details of the Baltimore kickoff event ironed out and have tentatively planned the event for Saturday March 31st – so mark your calendars!

-Team Baltimore

Can’t be the best everyday…but you can be your best. It’s been a tough week after another injection and not being able to work out like I want is frustrating but patience is a virtue.

Day 113 was an adventure. Matt Edgar and myself went down to Newport Beach, a little area where Matt works about 15 minutes south of Long Beach to check out the beach scene.

We got a good upper body workout in at the beach using the high bars, rings, balance bars, and poles. Tricep dips, pushups, pull ups, chin ups, one handers, anything that didn’t aggravate my injured area. I haven’t done a pull up in a very long time so I felt that workout for the next few days. Literally couldn’t straighten my arms. James Sunderland was with us another time (pictured) at the bar place in Santa Monica. Good workout. Great company. Have an awesome Saturday workout. We Are One 365. 

AR. NF. NR.

Nick

Due to traveling circumstances and meetings all day, Thursday Team Leader Tim Rahauser asked me to cover his post for today. But because of his stud status and the true dedication that he has to this organization, he woke up early and got a good run in right outside the Zoo in Washington, DC. He sent me this picture to show his route.

Good Work Tim. That’s what this is all about. Getting the workout in even when your day or mind would suggest otherwise. Day 111 of the challenge.

AR. NF. NR.

Nick

In other news, The WAO365 Challenge will be implementing some changes. Start thinking about what team you want to join but in the meantime, order you shirts on the WAO homepage now.