Posts Tagged ‘workout’


Posted: November 10, 2008 by jgrantmarshall in fitness, health, sports
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With the rainy weather starting, I have had to bring my runs inside. The decision was made, not because I am worried about getting wet/cold, but because I don’t want to run without my MP3’s. I know that it probably sounds silly, but it just isn’t the same without my tunes! Well, my next “woe is me” is that I *really* dislike the treadmill now.

So, where does that leave me for working out?

I have known about CrossFit for about 5 months and have even completed a program that Men’s Health ripped off from CrossFit. CrossFit is a high intensity, semi short duration workout that focuses on total body conditioning. OK, my description really sounds crummy, so perhaps an example would be better.

Each evening, I go to to see what the following day’s workout will be. A new workout is posted each day.  The next morning, I follow the prescribed workout and “scale” or modify the workout, as needed.  So far, I have only modified workouts due to not having the correct equipment and not because I could not do the prescribed workout.  In various workouts last week, I found myself doing over 50 pullups and running over 10 MPH.  I’m already impressing myself after only 1 week and can’t wait to see where I am at the end of December.  I plan on sticking with CrossFit for 6 weeks, 5 days a week, and then evaluating how I feel.

I am Iron Man.  🙂

Power of 10 Workout

Posted: August 22, 2008 by jgrantmarshall in fitness, health
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My Step-Brother recently was up for a visit (before the backpacking trip, so not so recently, I suppose).  We jogged “Pre’s Trail” and talked fitness in so doing.  He told me that he has been using the “Power of 10 Workout” ( and felt it worked pretty well.

You know me… yep, I googled it the other day.  The gist, if you didn’t follow the link above or google it yourself, is that you lift a weight slowly up for 10 seconds and then lower it slowly for 10 seconds.  This is done without stopping and you should lift a weight that can be lifted 6-8 times before fatigue.  The weight lifted is normally less than you would typically lift.

As I thought about this, it occurred to me that, with my recent knee pain issues, perhaps lifting less weight in a slow, controlled manner would be a good thing for me, too.

I used the Power of 10 for my lower body workout this morning.  Results?  Finding the optimal weight is going to take a couple rounds.  Half of the exercises were really difficult but the other half were easy and I ended up doing more than 6-8.  Beyond that, though, my legs were rubbery all day and calves are sore now, so it definitely did something.

I am planning to continue this for the next couple of months.  Hopefully, I will have good news to report back about the Power of 10 soon!