Monday, July 25th 6AM @ Ventura HS Track Run 2 Mile Time Trial Time – 13:44 (PR) Ran the first and last 400m at about 1:30 pace and all the rest were close to 1:40 pace. A 40 second improvement from 8 months ago, but this needs to be much better over time. Form was [...]
Archive for July, 2011
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written by Colin Jenkins Individualized Programming and Open Gym Hours are now available (starting August 1st) as a brand new service to all members at West Coast Strength & Conditioning! This has been a long time coming and I can’t even begin to tell you how excited I am to give many of you this [...]
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written by Colin Jenkins Jay: What is the current carb to protein ratio for after a hard workout? I’ve read it is 2 to 1, 3 to 1, and 4 to 1? Colin: The correct carb to protein ratio for a post workout meal/shake varies greatly from person to person. Many factors play a part such [...]
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Monday, July 18th 6AM @ Ventura HS Track Run 3 miles @ 140 avg bpm HR Time – 43:00 Felt great on the run this morning. I found out that the trick of loosening up the skin around your achilles with a lacrosse ball really helps loosen up my calfs, increase my ankle mobility, and [...]
Since placing 15th in the 2011 Southern California Regionals, my training has been mellow. Then going on the Neera Cleanse, my training went from mellow to pretty much just moving around. This period has really allowed me to give some thought to the direction of my athletic training this year. I was able to answer [...]
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Wednesday – Day 5 Weigh-in: 170lbs (1.2lb loss) Definitely started to get really hungry today. I ended up drinking 4 bottles of the drink (128oz/800 calories) which is way more than you are probably supposed to drink. I think at this point, I mentally started checking out of the cleanse, as I was feeling really [...]
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written by Colin Jenkins The 2-handed kettlebell swing is fairly basic among the movements we train with at WCSC. Sometimes we use them for Russian Swings, where you only swing to eye level, but more often than not we use the American Swing, where you swing it all the way overhead. While the American Swing [...]
This video was taken last Friday during a semi-private session with Brittany and her husband Chris. I’ve been working with these two for the past several months and they have been working hard and doing great! I couldn’t ask for better people to train. A few things make this 253lb Sumo Deadlift by Brittany especially [...]
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Monday – Day 3 Weigh-In: 173lbs (0.5lb loss) At 6am, I woke up and tried the “Salt Water Flush”, except this time I drank 48oz of water instead of 32oz. This must of worked because it definitely cleared me out. Today, I added in a peppermint tea in the morning just to give myself a [...]
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Saturday – Day 1 Weigh-In: 178lbs Megan and I went to WCSC at 8am and while she did the group workout, I went for an easy run for 2 miles at a 140 bpm Heart Rate (12:45 avg mile pace). Hunger started really kicking in at 10am, especially since I’m used to taking a big [...]