Gonna Be Some Changes Made

My cousin Aaron visted this past weekend and we did two hikes - McAfee's Knob on Saturday and Mill Mountain on Sunday. Definitely got our workouts in! He's a very fit guy and a PT to boot, and he gave us some advice since we have been plateauing and feeling like a we need a change. He reminded us that no matter how you eat (Paleo or not) it's Calories In and Calories Out. So, we're changing things up a bit in that we're going back to using MyFitnessPal, but this time we'll still try and incorporate more Paleo meals, but not shy away from things such as whole grains and see how we do with that. We've tried a lot of different angles and methods over the years, but seems this may be more suitable than tracking Paleo % and what I've eaten without the nutritional value in front of my face. No stranger to diets and exercise, but we are in search of a lifestyle change that can be maintained. It's a way to incorporate old and new and what we've learned. Here's hoping this is the way.

Also, being no strangers to CrossFit, Circuit, and HIIT, we are always after ways to confuse our muscles and bodies and not being stagnant. Aaron is a fan of a few days a week where you run a lap after each set, not after each exercise group. This way you aren't resting. That's what we did today. After each set of lifts, we ran a 200m lap totaling 10laps/2000m/1.25mi.

Warm Up

Foam Roll
Dynamic Stretches

Strength/Cardio

Smith Squats 
*haven't done weighted squats in a LONG time and regular squat areas were taken.K
10/8/5
50/60/65#
3 laps

C
10/8/8
120/130/135#
3 laps

Weighted Calf Raises
K
80#
3x10
3 laps

C
320#
3x10
3 laps

K
Single Leg Bench Lunge 
2, 20# dumbells = 40#
3x10 ea leg
3 laps

C
Air Squats
20X4
4 laps

K
Hanging Ab Crunches
1x20
1 lap

We have plans to do the Pub Run this evening if it's not too cold or windy. We shall see...

I'll leave you with a great song by a musician we were lucky to see at Floyd Fest last year (but bummed he didn't play this!!)