Dec 9- OFF
Dec 10-2 x KB clean x 10 reps
Triplet of (3 x power clean, 3 x fr squat, 3 x jerk)
75# 95# 115#
Squat clean
2x5 @ 50% 95
2x3 @ 60% 105
2x2 @ 70% 115
2X1 @ 80% 125
1x1 @ 90% 135
Dec 11- 1)12reps x KB jerk r/l
2 mins step up (no weight)
rest 2 mins
3 rounds
2)8 x BP press @ bodyweight
2 mins of lat/low rows
rest 1 mins
3 rounds
3)6 x pull up
6 x dip
6 x back ext, atomic ups
Dec 12- Reps 20,16,12,8,4
KB swings l/r, push ups
ball slam/pull up
snatch/tri push ups
1 min rest after round
Then 2 rounds of 10
KB clean and press 10,10
Evil wheel 10,10
KB high pull 10,10
jumping pulls 10,10

Dont think to hard, you'll only hurt the ball club

Me and my new love

Ove and Patrick....Post Do work

Dec 8-workout:those burpees suck

10x pull up

20x KB swing rt/lft each arm

30x jump over HBag

40x push up

50x sit up

60x burpee

12 mins 2 sec!!!!! OUCH!!

1 arm KB clean and press 15 each arm/2 hand KB swings=3 rounds

40 push ups on DB's

Dec 7-Deadlift

3x5 @ 50%-135lbs

3x3 @ 60%-175

3x3 @70%-205

3x3 @ 80%-225

2x2 @ 90%-255!!!!

towel pullups 3 sets x 5 reps

Rower for w/up 1 min on 1 min off

The 225 and 255 felt very good. No back issues at all, good form

(PM) road ride 32 miles with defur at topside road.

Dec 6- Evil wheel

KB 2 hands swings

KB around the worlds/figure 8's

Dec 5-5 rounds 30 sec work/30 rest/ 30 work

1 arm KB swings l/r

1 arm KB cleans l/r

front squat

1 arm KB push press l/r

10 burpees

pat and ove came over to play. They both did very well.

Dec 4- Deadlift 185lbs 5 reps

Cleans 85lbs-5 reps

Bench press-205-5 reps

All exercises equal one set---10 sets

Knees to elbows 10 reps

pushups-20 reps

5 rounds

rower: 10 x 1 min 1:40 pace

Do Work Blue Collar Yard

The rings--they sting a lil bit

The kettlebell-35 lbs--OUCH!!

For those of you who know this is the name that I have given my garage gym. Pull up bar, heavy bag, tires, med balls, dumb bells, rings, rower, and kettlebells....what more do you need. No BS arm curls or tri exts or any BS glamour muscle builders. Its all old school power strength training. I have always enjoyed push ups, pull ups and crazy wierd "painful" stregth exercises. So I thought why not share my pain with others. I have had a few come thru and fewer have stuck around. These exercises are not for the faint of heart. And just to be on the safe side there is a bucket if things dont work out in your belly. Trust me..it happens. I still have my gym membership and go 5 days a week but supplement my other training in the garage. I am training Rymer right now and its just easier to hit the gym than hang in the garage. But I am slowely adding new gear for the "DO Work" gym.

I feel training is going well, bike: focusing on base miles, and just started hill repeats. Run: my foot has flared up again, so I have beacked off the running. My strength training is going very well right now. I pulled 22 straight pull ups the other day. Cleaned 145 last week, thats after doing 8 sets of variuos reps. Now with the kettlebells, I feel I will only get stronger. My weight is staying right around 205-207, my bodyfat is 10% as of 4 weeks ago. I had a assesment done at the gym. My towel pullups are getting stronger, doing around 8-10 reps 3-4 sets. (After my regular workout)

Nov 26- (AM)Workout: Six-Way BB Complex: 6x Deadlift + 6x Row + 6x Hang Clean + 6x Front Squat + 6x Back Squat + 6x Press + 6x Push-up One set each@ 75#, 85#, 95#, 105#

Step ups 2 mins 25 lbs DBells

(PM) 1hr 15min hill repeats with Dan

Nov 27-(AM)Workout: Six-Way BB Complex: 6x each of Deadlift, Row, Hang Clean, Front Squat, Back Squat, Press, Push-up One set each @ 75#, 85#, 95#, 3 sets total Then: Clean: 1x5 @ 50% 1x3 @ 60% 1x3 @ 70% 5x2 @ 80% 4x1 @ 90% Then: Jerk: 1x4 @ 55% 1x 3 @ 65% 1x3 @ 75% 1x2 @ 80% 3x1 @ 90%

(PM) 1 hour 15 min road ride with Defur

Nov 28-Death by fifty

Sumi DL 50 reps-Pullups 25- Hindu squat 50-push ups 50-Thrusters 50-Step ups 50- wall ball 50

(PM) road ride

Nov 29-Night ride 3 hours at concord on single speed

Nov 30-10 wall balls, 10 burpees 2 sets

spider mans across gym-hop jump 3 sets

Med ball slams-abs

med ball throws for 5 mins then 3 mins

Dec 1- with patrick at the house

80-40-10-80

squats-pull ups-push ups

Did it in 13 mins!!! Patrick pulled 14:55

Holy cross push ups-towel pulls

heavy bag

Dec 2-rest

Dec 3- 4 rounds work/rest/work

Rd 1- 30sec/30/30

Rd 2- 25/25/25

Rd 3- 20/20/20

Rd 4-15/15/15

Heavier weight each set

1 arm KB swings, 1 arm KB rows, 1 arm suitcase DL, knees to elbows, KB clean and press, knees to elbows

OUCH!!!! This one hurt.

Random pics from last month or so

Trail run pic at concord

The sideway newlyweds

Post wedding boozing

Me and the Ol bro n law wedding singer himself

Tommi, Tanner and Tassi

Me and Tommi at Kim and Derricks reception dinner

That theres a RV Clark!!

Parker being Parker...poor sarah

Me with my sisters and Amy's new Mary Kay ride

Me and Rod with the yungins

Post long trail run at Deep Creek

Me and wifey camping

Good turkey training week

11/21 wend-(AM) reps-80,40,20,80 body squat
40,20,10,40 push up
20,10,5, 20 pull up
farmers walk-75 lbs 5x20 yards
(pm) 30 mile road ride-huge headwind-
11/22 thur-OFF- Tradional back yard football game w/ family-Which me and the nephew won!!
11/23 fri - greenway/road/urban ride 3 or 4 hours not sure-cold but alot of fun
11/24 sat- 10 setsx 5 reps BP/Dead lift (super set both exercises with abs)
bp: dumbells-each 2 sets-60lbs,65lbs,70lbs,75lbs,80lbs
dl: 185 lbs
5 x 5 power cleans 95 lbs
5x 10 pull ups
5x 15-20 push ups
11/25 sun- 1hour 25 mins greenway/road ride

Overall good week of training, feeling stronger in gym and on bike. Felt a lil tired on sunday ride, the previous days made my legs feel heavy. This week will be more run focused with 3-4 runs and a 8 or 9 miler next weekend. This week in the gym the weigths are going to litten up a bit. Focus more on more reps and form then on weight. On bike should get 1 long ride in around 3-4 hours.

Got in a good 7 miles with Mills on Saturday. Run felt good but road running is not very easy on my body. After the run I had to do the good ol ice bath to compensate for the damage done by stupid ass sidewalks. We got in a good steady pace which is hard to do trail running. Overall felt great, big hills and lots of them. Sunday busted ass in the yard, got every leaf up and mulched, only to have the trees shed even more.
Monday: w/ rymer-(AM)10,9,8,7,6,5,4,3,2,1 Bench press 185lbs, Dead lift 185lbs (last 3 sets 205lbs)
8 sets push ups, pull ups, dips to failure
Row: 4 sets 500 meters (ouch) 2min-1:50 pace
(PM) 1hr20 greenway/road ride w/ defur-good pace-hit hills hard
Tuesday:(AM) 20:41 5000 meters on rower
Squat clean: 2x5 85lbs-2x3 95lbs-2x2 115lbs-2x1 135lbs, SS with Abs
Jerk: 2x5 85lbs, 2x3 95lbs, 2x2 115lbs, SS with squats and holds on med ball, and bosu ball
(PM) 30 mins on elliptical with Rod
Abs 10 sets with med ball

Weight is staying around 205-207, my diet is on point. Lots of protein, good carbs, yogurt with cottage cheese. DAMN I hate to diet but come thursday (turkey day) ITS ON!!!

training week

Sun: 3 hours from house on greenway. great ride
Mon: Off
Tues: 40 min run-20 min row
Wend: Cleans-Pull ups (towel)-push up (6,8-10,20) 4 sets
DL 185 5 sets 5 reps towel pull ups- 5 sets 5-9 reps
Thur: 5x Heavy bag squat + 5x Box Jump (high) 10reps, rest as needed between Then: warm-up Deadlift and Front Squat – not too hard Then: 3 (1x DL Rack Pull @ 85% + 1x Front Squat @ 55%) 3 (1x DL Rack Pull @ 110% + 1x Front Squat @ 75%) 2 (1x DL Rack Pull @ 120% + 1x Front Squat @ 90%) 2 (1x DL Rack Pull @ 130% + 1x Front Squat @ 105%) 1 (1x DL Rack Pull @ 130% + 1x Front Squat @ 110%)
Abs 5 exercises
Fri: Clean/Front Squat/Jerk: 2x 5/5/3 @ 40% 2x 4/4/3 @ 50% 2x 3/3/3 @ 60% Then: Bent-over Row/ Pull-up: 8/8 @ 40% (of Bent-over Row 1RM) 8/8 @ 50% 6/6 @ 60% Then: 10x3 Box Squat @ 185#
Trail run at concord 55 mins
Sat: 7 miles w/ mills

Alot going on lately...trip to florida for work, to lexington to blah blah blah....enough work talk.
The Hill of truth was a good time, but not for riding. Rode like shit and felt about the same.
Took the week after off to let my back recover. The past 2 weeks have been solid training.
Mon-spin class--weights, Tues-trail run, Wend-greenway ride weights,Thurs-greenway ride-weights, Sat--ride to blvd-run 6 miles-45 mins-ride back to harpers.

Back in the saddle again....

Nothing like getting some new bikes to fire up the training. After a quick vacation to Michigan last weekend it was time to put in some saddle time. The week prior I had some good rides, averaging around 10 hours per week. Nothing to structered, just good saddle time. Last week was a strong week in terms of consistent training.
Mon-1hour with Defur at North Boundary/ weight training
Tues-30 min run
wend-2 hours Haw ridge
thurs- 1:45 Haw ridge/ weight training
Fri-3 hours at haw ridge with dewey
sat-3:15 with thomas-greenways and roads-alot of climbing
Sun-20 min trail run with wife-4 hours trail work-1:45 at Concord with Chris
Today-1:30 hard ride with Eric at Concord
Starting to get my legs back a little bit. The SS riding has payed off in the hills, my arms and wrists have taken a beating on the rigid SS. So the new bike has been a blessing in terms of upper body fatigue. I can tell when I'm not lifting very much cause my upper body gets fatigued very easy. The program I tend to do goes like this:
Deadlifts 135lbs x 15 reps- 2-3 sets
pullups 10-15 reps- 1st 3 sets- 2 sets 5-10 reps
pushups 50 reps 1st set- 40 reps 2nd- 30 reps 3rd- 50 reps 4th
use baso ball- standing shouler press 30 lbs-15 reps-3 sets
walking lunges- 35 lbs dumbell- walked b-ball floor 2 mins- 3sets OUCH!!
bodyweight squats-2 sets 50 reps
Core movements

Another new bike!!!!

New 29er for the stable!!! Oh well, had to go with gears this time. But ordering some new wheels for the 29er SS. I really like this bike so far. Alot easier on the body, than the rigid SS. I look forward to some big rides on this new steed. When I picked it up, the boys decided to fill my front innertube full of water. I did not realize this until putting the wheel in my car. To my surprise my front wheel felt a lil heavy. As I tried to figure out what was wrong, I looked up and the glass door was full of laughing Harpers boys. Jokes on me!! The wheel weighed in at a whopping 10 lbs.

Defur got his new niner today, very nice bike. He will be racing it this weekend in Jackson, Ga. At a 12 hour event.

Great weekend

New Ride

Got me a new toy!!! I picked up a cross bike last week from brother defur. So I guess that means I threw my hat ino the cyclocross racing. The race of PAIN!!!! Bring it BABY!!!! Maybe this will keep things interesting this winter.
Team New Balance will be showing up for an ADV Race in chattanooga on Oct 20th. So I have had to start running again and paddling a lil bit. This will be good training for the 12 hours of Hill of Truth. I will be teaming up for the 4some this year. I think we should do alright, got some pretty quick guys lined up. But I will be the only one going SS, which may be getting a new wheelset in the next couple of weeks.
I am enjoying the cross bike alot. I did an epic ride on saturday, then sunday left from the house and rode to Concord and back. It is a different ride on tight singletrack, but alot of fun. Did a run yesterday morning then last night did hill repeats at the Blvd. OUCH!!!
Flying out in the morning for a little R and R in michigan. Going to see my best buddy and play some golf. Then take in the Michigan and Notre Dame game, see which team wants to go 1-2 on the season first. Be safe!!!

Gotta love East TN....

Mr. Adam Campbell snap this photo today in Morristown......Classy..notice the sticker

Rode from the house, out the greenway and along the waterfront. Tail-gaters were set up all along the way, as Drew and I worked our way to the south the Knox trails. While most of Knoxville is watching college football and getting pumped up about some orange colored football team, we put down an epic ride in our own backyard.I enjoy football season as much as the next guy, but a game is just much more enjoyable after a long ride. And todays ride was about four hours of ride time, and we were gone for about 5 hours. Bearden->Lyon's Bend->Cherokee Boulevard->Third Creek->Waterfront->Cross the river at John Sevier->Ijams greenway->Meade's Quarry->Forks of the River->The Hann's Property->Forks of the River-> Ijams->Island Homes->Downtown->Fort Sanders->Third creek->Sutherland->Harpers->Home.

**stole images and write up from http://harvesttheride.blogspot.com/ **

What a EPIC ride..without a doubt top 3 rides ever. Alot of fun, different terrain all day. It was refreshing to go on ride from the shop. There is endless amounts of potential for this area. Will be back soon!!! Now it's time to drink some cold ones and watch some football....

Back at it..

Found some pics from the Poker Run adv race. Oh sooooo close to an overall win, but yet so far away. I have been on the bike 5 out of the last 6 days. This morning met up with Thomas, Eric, and John for a lil SS beat down. We climbed just about everything and went on alot of good technical trails. Overall real good ride. I think we rode for about 4 hours. Today is exactly what I needed, to get my ass back in shape. I plan on riding this whole weekend, road ride tommorrow and maybe hit the parkway on monday.

Good couple days of riding in triple digit weather.

Golf tourney this weekend in lexington...maybe picking one of these up soon http://vassagocycles.com/jabberwocky.html If there good enough for http://duckmansworld.blogspot.com/ there good enough for me.

Not been training much lately..work--work--travel--work..got out last night and did a 2:30 hour mtb ride with defur and mark.straped the lights on for a while. I relized i am just a lil out of shape. but hopefully this will re-kindle my ass. We are going to do 1 or 2 adv races later in the year and 12 hours of haw ridge. I think i took off about 2-3 weeks, this heat just sucks.

Posted some pics from the Old time fiddlers convention a few weeks back. Tas and rod performed a couple of times. They did really good. Tiffers , kim also performed with them and in the folk solo division. Great weekend!!

Benn doing alot of training lately. The boys and myself raced in the Poker Run adv race in greenville,sc a few weekends ago. We actually were in position for the overall win but missed a CP in the orienteering. Overall we raced very well. The race started off with a run, swim, run, special test, bike, swim, bike,run (orienteering) bike, special test, bike. Alot of change was good. We had the second overall fastest time, i think we ended 7th overall. This was our first race with Mills, stover and myself. I am pretty satisfied with how we worked together during the race. Since then training has picked up. Alot of running!!! I've got my eye on a few trail runs and maybe a ultra this fall. But well see how the foot does. On sunday stover, dewey and myself did a paddle, bike and run. We got in about 3.5 hours of training which felt real good. I think dewey has got the AR bug....Today defur and I knocked off a 1:40 min run at haw ridge. We did most of the ultra course. Defur is going to step up and do the 55K, i'm not sure yet, maybe the stump jump 50K in october. We've got a few more Adv Races lined up this year. So it should be a busy fall, then top it all off with the 12 hours of hill of truth. I need to get in some longer rides if going solo. Maybe I will take this race seriuos this year and not start drinking before the race....Damn you J murray!!!

Good weekend of training...friday night got in 1 hour 30 mins on the road with Parker. Rode some great roads in Blount county. Saturday morning Mills, Stover and myself went to N boudary for some brick workouts. 9.5 mile run and 15 mile mtb..overall around 3 hours of training. My foot felt good all day, rode the chameleon for the first time in a long time. We put gears and re-built the bike this week and it was perfect. Stover really did a great job. Today no training, had to go to Georgia to pick up the mom in law. My legs are a lil tired but no bad. Sitting in a car for 6 hours will do this to you. Tommorow planning on a swim, bike and weights.

i am back

not that anybody cares...but been on vacation for week and half. got back to work and have been covered up to my eyeballs. got a adv race next weekend in SC. I am the co-director of the trailblazer adv racing club here in knoxvegas now. I will be doing meetings and training events. I am pretty excited about this, a good chance to introduce this grat sport to alot of people. Post and pics coiming later.
Drew

good rides

LOVIN the new ride..very good climbing gear so far. Hit up the Blvd a few times, climbed all over the area. Droped a few bikers on the bottom blvd, I love flying by the tri guys all tucked in with their areo bars and slick wheels. Baggy shorts, flaming skull socks and old ugly steel SS bike crushing the shaved leg crew!!! Rode this morning in Oak Ridge, hooked up with a group of 3 guys. We rode hwy 58 and 95 and some sweet back roads. The SS was rockin!!
I now own more SS's than geared bikes. 1 SS santa cruz chameleon-1 SS 29er Surly , 1 SS roadie...1 geared santa cruz superlight-1 geared giant carbon TCR
I am going to try and post pics of the stable this week.
Drew

long time no post...

New SS roadie 53x21 gearing..good climbing gear..lil slow on some flats..

new lawn tractor...got a lil burned out after PMBAR, took a few days a messed around on the bike. Ran a lil..rode very little. But the new steed has renergized me. Been riding the Surly 29er alot, been on the new SS roadie the last 3 days and getting ready to take off again. Good day on the Big Ove's dad's boat yesterday..lot of jet skiing..i got that beast up to 58 mph...very fast. Gotta run..going for a ride to a cookout...