A:
600 warm up (100 swim/50 non-free)
12x50 (2 @ :60 kick/drill, 2 @ :50 swim/build, repeat)
4x300 @ 4:30 (100 free/100 IM/100 free)
8x125 pull (4 @ 1:50, 4 @ 1:40)
3x400 w/:20 rest (100 FAST!, 300 No Walls)
300 cool down (50 Frog/100 swim, repeat)
*4900 Total*

B:
600 warm up (100 swim/50 non-free)
12x50 (2 @ 1:10 kick/drill, 2 @ :60 swim/build, repeat)
3x300 @ 5:30 (25 Tarzan drill/125 swim, repeat)
6x125 pull (3 @ 2:10, 4 @ 2:00)
2x400 w/:30 rest (100 FAST!, 300 No Walls)
150 cool down (50 Frog/100 swim)
*3800 Total*

C:
600 warm up (100 swim/50 non-free)
4x50 w/:10 rest (kick/drill by 25)
4x50 w/:10 rest (swim/build by 25)
3x300 w/:30 rest (25 Tarzan drill/125 swim, repeat)
4x125 pull w/:15 rest
400 w/No Walls
*2800 Total*

Daniel Craig Workout and diet secret

Daniel Craig Workout and diet

What you need to know

Daniel Craig James Bond Workout routine and dietDaniel Craig Fitness secret Skyfall

Daniel Craig Bond workout and diet plan

Daniel Craig Workout and diet. Daniel Wroughton Craig ( Daniel Craig )was born on 2 March 1968 is an English actor best known for playing British secret agent James Bond. His new film Skyfall 2012 is now one of the highest grossing film in the 2012. Daniel is in amazing physical condition even in the age of 44. He is 5' 10" in height and having weight about 78 kg. Daniel desperately needed to gain some serious muscle for Skyfall. Thanks to his workout he would be able to gain muscle quicker than expected once he starts hitting the weights and upping his calorie and protein intake. Let us see his workout plan.

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Jake Gyllenhaal workout and diet secret

Jake Gyllenhaal workout and diet

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Jake Gyllenhaal workout routine and diet
Jake Gyllenhaal fitness secret Prince of Persia

Jake Gyllenhaal workout and diet. Jacob Benjamin Gyllenhaal ( Jake Gyllenhaal ) was born December 19, 1980 is an American actor. He is best known for his roles in Zodiac, Prince of Persia: The Sands of Time, Love and Other Drugs, Source Code, and End of Watch. He is 6' 0'' in height and having weight about 76 kg ( 167 lbs ). Jake turned himself into hulking, muscular action hero for Prince of Persia. He trained hard by following a disciplined workout routine and focusing on a strict diet plan. The ultimate goal with Jake�s training was to provide a functional, strong and agile physique which would enable him to carry out the huge workload and stresses. Let us look at his workout plan.

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Bradley Cooper workout and diet secret

Bradley Cooper workout and diet

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Bradley Cooper workout routine and diet
Bradley Cooper fitness secret A team

Bradley Cooper workout and diet. Bradley Charles Cooper ( Bradley Cooper ) was born on January 5 1975 is an American actor. He known for his roles in the films The Hangover, The A-Team, Wedding Crashers, Limitless, and Silver Linings Playbook. In 2011, People magazine named Bradley the Sexiest Man Alive. He is 6' 1" in height and having weight about 180 lbs. His good physique turned out to be a great success for him which brought him more opportunities and movie roles. He is very popular among females because of his good physique and great looks. It also comes to no surprise that Bradley is one of Hollywood�s �hottest� men.

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David Beckham workout and diet secret

David Beckham workout and diet

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David Beckham workout routine and diet

David Beckham fitness secret plan

David Beckham workout and diet. David Beckham was born 2 May 1975 is an English footballer. In 2004 was the world's highest-paid footballer when taking into account salary and advertising deals.He recognized internationally for playing Manchester United, Real Madrid, Milan, and even in the states with the Los Angeles Galaxy. He is 5' 11" in height and having weight about 158 lbs (71 kg). He is an incredible athlete and makes playing soccer look easy. David can credit his very lean muscular body to all the running he does on the soccer field. Let us look at his workout plan.

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(Wedding) Week in Review

43 Miles
7 Days of Running
1 Lift Session
1 Wedding

Here's the summary, and you can find the proof in the pictures below.

• I spent the first part of the week celebrating Christmas with my immediate family in Charlotte.  John left the house so we could take it over (best roommate, ever)
• I married Garrett Bullock, effectively dropping the name (and initials) I've become so fond of.  Introducing Caitlin Rose Bullock aka CRB.
• Garrett looked away from me when I looked up at him while walking down the aisle.  Later he told me that it was because he was afraid he would cry.
• Our priest, Father Brian Cook, gave us one of the best wedding ceremonies I could have asked for.  People are still calling our parents telling us how powerful his mass was.
• I didn't cry at all during the wedding events.
• 100% of my Charlotte friends consumed the perfect amount of alcohol, which would equal "too much" in any other normal person's mind.
• I ran every day with friends from Charlotte and around the world.
• I ate a lot of really, really good food.
• I enjoyed every single minute.

My last night as a Chrisman was spent snuggling with Meagan.

The beautiful Church

Mom, Dad and Vanessa at the Rehearsal Dinner

We're hitched...On the way to pictures!

Bridal Party Pics

Proud Daddy!

Thank God for our private dinner before the reception

Merry and I in the waiting room

Wedding Party Pics

What an epic after party at foothills, with my family here.

Charlotte in full force at the after party

They are all very, very drunk

Mom. Dad, me and their new son

Garrett escorted his mom down the aisle.  She cried the whole time.

 And, in case you missed it, our epic first dance.

Today's Breaststroke Set

Ryan Woodruff

Follow @WoodruffRyan

We performed the set below with our sectional-level breaststroke group. There are essentially two parts to the set. The first part (above the dotted line) stresses technique with a LONG stroke and gradually builds to an up-tempo stroke at the end of the 100s. During this first part, "TT" stands for the Finis Tempo Trainer Pro which we use on a regular

My CrossFit Experience

It seems like everyone I meet in Boston is somehow involved with CrossFit. I am always hearing what a "wicked" good workout it is, once you start you'll never stop, it is like a 'cult' of workout groups... you name it. So I decided I wanted to see what this fuss was all about... and today was finally the day I got to try it!

....... And yup, now I know exactly why everyone loves it. Dang it, I might just have to become a CrossFit junkie. I LOVED IT! This is about to be another one of those "TRY SOMETHING NEW" blogs! You never know what you might like and it is always so refreshing to switch up your workouts!

Lucky for me, my Aunt Sarah goes to CrossFit and insisted that I tag along (if you read my blog, you know how I'm a huge believer in finding a workout buddy!). We attended an 8am Saturday class, which is geared more toward a bootcamp, compared to a 'normal' CrossFit workout that targets heavy lifting (according to awesome Trainer Andrew).

Post-workout Beast Mode. Muscles=burning.

Before ever attending CrossFit, I was paranoid that I wouldn't be able to handle it. Everyone I know that does it is ripped out of their mind and surely does 100lb bicep curls... while I'm still hangin with my cute little 12 pounders. Wow, was I wrong. Listen to me loud and clear: Every accomplishment begins with the decision to try! Every single circuit had a huge variety of weights, and the trainers had modifications for newbies or people working their way up to the "buff" stage. Trust me, you can handle it!

my workout buddy, Sarah! so motivational :)

Today, the workout of the day was "Battle Buddies", where you had a workout partner to make your way through 7 stations. There were 2 workouts at each station and you had to do 3 sets of each. After completing that, you finished the circuit by running 3 laps (gotta keep the heart rate up) before moving onto the next one! At the beginning of every class, the trainers demonstrate each workout and answer any questions. Signs at each station remind you of how many reps to do, and the trainers constantly help you fix your form and improve your technique. It was GREAT!

our total body workout schedule

This workout included everything from pull ups, bosu supermans, squats, push ups, shoulder press passes, mountain climbers, kettle bell swings and squats, bicycle crunches, hip lifts, etc..... obviously targetting our entire body. Talk about a good workout! It took Sarah and me 45 minutes (rock on girl!) and the purpose of the workout is to hopefully improve your time next time!

CrossFit Lakeville

pull-up bars and TRX knee tucks

Trainer Andrew

Honestly, it was a tough workout. Not nearly tough enough to give up (there is never a good reason to give up), but I had a good sweat going! Sarah and I had to motivate at each other at different parts of the workout so that we would finish strong! Which is exactly why there is nothing better than a workout buddy. Not to mention a professional snowmobiler was working out with us... awesome reason (and eye candy) to push through it. I was huffing and puffing by the end, but who ever said a workout was supposed to be easy? No pain, no gain. Thanks to Andrew at CrossFit Lakeville for a killer workout and helping to whip me into shape! Can't wait to go again on Monday!

thinkin I'm all tough now that I've done CrossFit ;)

That is all for today, folks. I hope I have inspired you to give CrossFit a try, or at least try something new! I can guarantee you won't regret it. 2013 is right around the corner... where are you going to take your body this year? Give it all you got! And don't forget a healthy diet is CRUCIAL if you want to accomplish your goals. My blog is filled with healthy recipes and motivational tips to help you- check it out!

 Ready, Set, Get Buff!

Morgan

From @SprintSalo: USC Long Sprint Workout Saturday, December 22

Dave Salo
Follow @SprintSalo


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Jack Be NIMBLE!

As a dancer, flexibility is always something I have needed to maintain! In general, staying "nimble" is so good for your muscles, so I thought I would share my stretching routine! After all, I did this exact combination 7 days a week in high school, it targets every muscle group and it definitely helped to increase my flexibility!

Lets stretch :)

First, warm up! I did a few laps around the track, you could do jumping jacks, butt kicks, anything to get your muscles a little loose! Hold each stretch for a few 8-counts (if you're not a dancer, shoot for 30 seconds). 

Now, start off by stretching your obliques! You'll feel a stretch on the long side of your torso (in this picture, you would feel it on your left side):

Starting with your right side, go "half way" down, keeping your back flat, and begin stretching your hamstrings. Don't push this too hard- in ALL stretches you should feel a slight resistance (hence the reason why you are stretching). Don't over-do it because it could result in a pulled muscle, ouch. It shouldn't feel unbearingly painful! If it does, stop!

Once that feels comfortable, bend down as far as you can go. The more you stretch, the easier this will become! Once again, don't push yourself too hard. And definitely DON'T FORGET to BREATHE!

 Now take it down to runner's stretch. It is kind of hard to tell in this picture, but keep your front knee at a right angle. Extending your knee past that can cause problems in the future. Protect those precious joints :)

Allow your back leg to bend, and extend your front right leg. This will again stretch your hamstring. Pointe those toes :)

Allow your back knee to fall to the ground and continue extending your front (right) leg! You will feel the burn in your hamstring and left quadriceps. Breathe!

Now "switch" the position of your front and back leg! Bend your front (right) leg and extend your back (left) leg. Bend over towards your front leg. This will stretch out your glutes!

Sit up from your stretch and lean backwards! You will feel this in your back and left hip flexor! Careful on this one!

Almost done with the right side! Head back to runner's stretch.

Lastly, repeat this stretch (it should feel a little easier than the first time!) and you have completed the right side!

Now repeat all of that on the left side! After that, start stretching the "middle". Not sure why I always think of it that way, but it helped me to remember the sequence for all of these years! Stretch your inner leg muscles! (Is it me or do I look super creepy in this picture):

Take it down to the right side. You will feel this in your hip flexors!

Now, switch it to the left side:

And before sitting down on the floor, get a good stretch in, reaching as far as you can to the floor!

Now sit down, and put your legs in a "V". This is one stretch most dancers appreciate, and everyone else seems to hate it! I promise it will get easier with time. Stretch over to your right side, targeting your obliques and right hamstring. Attempt to keep both legs on the ground- you'll notice when you lean over, your opposite leg will try to come off the ground- resist it!

 Next stretch the "inner" portion of your leg.

 Hold it for a while, then switch to the left side....

 Stretch the inner part of your left leg...

 And the worst one.... down the middle.  Breathe, breathe, breathe!

 Butterfly stretch :)

 And another good ole hammy stretch

 Almost done! Stretch those glutes! Feels amazing after being sore from squats!

 Left leg (and a smile doesn't hurt):

 Stretch those quads... repeat on left...

 Downward dog to lean everything out!

 And you are DONE! Do you feel loose and flexible?

 I hope this stretching routine is one you find effective! Remember, flexibility takes time, so make it a goal to stretch after workouts, or as many days as you have time for! Why not stretch while you are watching TV? Props to my sister photographer Paige for awkwardly snapping pics of me at my old high school :)

 Morgan