Survivor Series 5K

Fits, 

Interested in running 3.1 miles in the snow this weekend? If so, the Rockford Road Runners are hosting the first of a series of 4 trail runs this Saturday at noon at Rock Cut State Park. Entry is $20 but I believe there is a price break if you enter all 4 races. Each race is held the third Saturday of the month always at noon and each race grows by 5K ie: next month will be a 10K than 15K then 20K in March. If you complete all 4 you get a "Survivor" T-shirt and bragging rights! Cash prizes to those that place in their age groups. For more information visit www.rockfordroadrunners.org. 

If  you'd like to carpool give me a jingle or txt @ 630-605-1255

Kristen

TECUMSEH Finale

Hey Al!

Eventful to say the least. Woke up to 4" of snow ontop of the cars outside of the hotel room the morning of the marathon. Bus drivers refused to drive the runners to the start so the race director changed the point to point aspect of the run to an out and back from the finish. Oh, and we had to find our own way to the finish line! We started the race on time and 700 brave souls headed out on the mostly single track course with snowflakes sticking to our eyelashes!

Al finished with an impressive 4:01, BGR received a "valiant effort" after having to drop at mile 21 due to a possible bone break in his foot. Amy #2, Special K, and Dave finished together at 5:02, Stain muscled through some cramping legs with a time of 5:35 (I think) and Amy Danger Hain cut nearly a half an hour off her time at 6:08. Good job to all despite the changes and terrain, weather conditions etc . . .

This was an awesome weekend. Hope to have a few pics to post possibly video.......

Kristen

TECUMSEH

Hey Fits,

For those of you staying behind, Zen Al, Special K, Amy Danger Hain, BGR, Stain, Dave and Amy #2 will be running in this year's Tecumseh Trail Marathon down in Bloomington, Indiana. Wish us luck!!!!!!!

IM HAWAII HOLIDAY PARTAY

Fits,

Just want to get a head count, how many of you would be interested in a Ironman World Championship viewing / holiday party on Dec. 18th beginning around 3 ish? This would be a potluck style get-together. Ron and Amy Hain have been gracious enough to host at their home in Sugar Grove. The Kona, Hawaii IM begins at 3 p.m. on CBS and will last about an hour and half.

If you'd like to make a Misfit day of it, join Al, Stan, Shain and I'm sure others in Rockford for the first of the Rockcut Survivor Series 5K at noon. Meet at the Wade's house 515 East Lee Street, Plano at 10 a.m. and we can caravan up to Rockford. If you choose to register the day of, bring $20. If you register for all four events (always held the 3rd Saturday of the month at noon culminating with a 20K in March) you get a price break and a T-shirt. Visit www.rockfordroadrunners.org for more info.

Peace Out!
Kristen

Spooky Halloween Costume 10K

Hey Fits,

Come on out to the first annual and hopefully not last Spooky Halloween Costume 10K and kiddo fun run tomorrow 10/31. The Kid fun run will be approx. 1/4 mile starting at 9:30 ish and the 10K will start casually at 10 a.m. at the Oakhurst Forest Preserve in Aurora. This event is free and Amy Grady says there will be prizes for the best costumes out there.

Weather is expected to be beautifuly. Remember this is an unauthorized, unsanctioned, uninsured and somewhat unsupported event. There will be a table of water and chocolatey treats at the end.

Brunch to follow at Amy's house. You'll have to run the race to find out the directions to her house!!!

Peace out boy and girl scouts!!!!

Good Luck Chicago Runners!!!!!

Misfits,

Let's all give a shout out to those Misfits running the Chicago Marathon tomorrow. If I'm not mistaken, Josh Lopez, Kerri Branson (future Misfiter) and hopefully Timmy Hunckler will running 26.2 tomorrow! If I'm missing a Misfit, good luck to you too!
Stay hydrated and have a blast!!!!!
Oh and the Ironman World Championships in Kona, Hawaii can be seen on Ironmanlive.com if anyone is interested. The edited and narrated version of Ironman Louisville will air on Universal Sports Monday from 3-4 p.m. Maybe the Misfits will make their television debut?

Have a wonderful weekend!

Al and Kristen Wade

HOBO results

Congrats to first time ultra marathoners Amy Hain, Stan Towers and Dave Verner who completed their first 50K on Sunday. Yeah!

My 120 pound journey.

wanna go for a run?

Misfits,

Planning on a run this morning, meet at our house at 10-10:15. Not sure how long or where. Call or text if you're in.

(630)605-1255

Special K

New Tri frame

 

Hey Fits, 

Check out my newly purchased carbon fiber tri frame.....small upstart company, a little scared but mostly super duper excited for it! But you all will only see the back of it next summer hahaha

Kristen

Some IM photos

XFMuscle.com IM bike check

Zen Al at the beginning of his marathon!

Special K at the beginning of her marathon!

Special K's total time - one minute!

Krush, at the end of it all!

Fits,

Just an update, Al and Kristen met with Todd Whitehill, from All Day Energy yesterday and we're excited to be working up a sponsorship for the Fits!!!

Peace out!

Kristen

A seenic Run!

Hey 'Fits'

Be sure to check out next weekend's festivities at the Rockford Trail Rendezvous HOBO ultra series. Friday night starts with a 10K at 8 p.m., Saturday embark on a 25K at 8 a.m. and Sunday hold on for a 50K at 8 a.m.

If you survive all three and fare well, you will receive a RAILROAD SPIKE embedded in a LOG!!!!! Pretty pimp indeed.

Hope to see you there.

Peace out girl and boy scouts.

Kristen

www.rockfordroadrunners.org

WE DID IT!!!!!!!

We came out alive on the other side! Misfits, Al, Kristen and Timmy lived to swim another lap, bike another road and run another mile! What an awesome awesom experience. With temps in the 90's and the heat index reaching 100+, we found out just how far we can push our bodies.

Al finished with an impressive 12:44, Kristen finished in 13:23 and young Timothy finished in 14:56. 

The swim in the mighty Ohio was great, water temp was 85. The bike was challenging. Hills abound. But for every up hill there was a bitchin downhill. Al clocked one hill at 47 mph! The run, well, we all fell apart on the run in one way or another. Chalk it up to heat. All three of us ended up with IV's in medical at the end. However, Timmy went on to visit one of Louisville's ERs suffering from a bout of hyponeutremia. 

Five days post IM and we're back at it. Logged a short run yesterday and a short run today. Legs are feeling good, tummy is back to normal. 

Looking at another IM in 2012!!!

The Pirate Triathlon (cause it's unauthorized not the YARRRR kind)

Midwest

Misfits

The 1st Annual

“If you’ve always wanted to try, this is your Tri”

Triathlon

 

*No experience necessary*
Saturday, September 11th, 2010

0700 hours

Starting Line: Big Rock Forest Preserve

Jericho and Jeter Rd, Big Rock

Featuring: Shot-GLASS start, ¼ mile (or less) guarded swim, 12 mile bike race, and a 5K run.

$5 donations appreciated

COUNTDOWN IM LOUISVILLE

Misfits,

The countdown comences. T minus 20 days, four Misfits will embark on a long and arduous journey and come out on the other side, IRONMEN (and one woman).

Previous to this, Krush, Special K, Zen Al and BGR had a great showing at the Naperville Sprint Tri, this past Sunday.

Stay tuned for updates on the first EVAH Misfits Sprint Triathlon scheduled for 9/11/10 at the Big Rock Quarry starting promptly at 7 AM!!!!!

Hope to see some of you newbies there!

Peace out boigles and grills

Kristen aka Special K

Misfit's Triathlon

Misfit’s 9/11 Sprint Triathlon

When: Saturday, 09/11/10 @ 7am
Where: Big Rock Quarry/Forest Preserve, Jericho Rd west of Rt 47
Who: All Misfits…and Misfit friends. Anyone who’s conquered a tri, anyone who’s always wanted to attempt one, or anyone who wants to hang with the ‘fits and have a good time.


The course:
Swim: Starting about 7:15 am, the race will begin with a ¼ mile swim in the Quarry. The entire swim route will be shallow enough to stand (unless any midgets are coming) if you need a break
Transition: The parking lot is a short jaunt from the Quarry, where you’ll grab your bike.
Bike: An easy, level scenic 12 mile country ride.
Transition: Ride back into the same lot where you picked up your bike and get your racin’ shoes on.
Run: 5K (3.1 mile) mostly off-road run through the forest preserve.
Stuff you may need: Goggles, towel, floaties (?), bike, bike shoes (?), running shoes, party attitude. Let “us” know if you need any of the above and we’ll do the best we can to provide them for you!!

*A $5-10 money donation would be appreciated....In case we need to bail anyone out of forest preserve jail!!!

Peace out girl and boyscouts!!!! Hope to see you all there

Holiday Boys and Girl

Misfits,

Today was a great day! Some of us participated in the innaugural Lake Holiday Sprint Triathlon in Somonauk, IL.

Al had a stellar performance as usual, placing 5th male and 6th overall with a time of 1:00 and then some miliseconds. Kristen was the second overall female with a time of 1:06:46, Ron placed third in his age group with a time of 1:10 and some miliseconds and no one knows was Stan's final time was, but it was good!!

Stay tuned for upcomming Misfit sponsored events, ala Ron and associated workouts. Following cocktails the other day, some of the founding members of the Misfits thought it would be a great idea to put on a few more athletic events with a similar flare to that of the Gobbler Gallop. So hang on to your seats, there was talk of a triathlon (in Ron and Amy's backyard pool), a crosscountry showdown somewhere in Aurora courtesy of Amy #2 and who knows what FLT will come up with. We're not sure if we're letting Stain play, mainly because clothes are a must!

Peace out girl and boyscouts, 

Special K 

July 7-11

Misfits,

Sorry a bit tardy on the workout schedule:

Wednesday, 7/7 swim on your own, 1 hour, meet at the Wade's at 10 a.m. for an hour run

Thursday, 7/8 workout on you own...but if you need guidance, do 30 minutes of swimming and run 1 hour followed by strength training.

Friday, 7/9 swim 1 hour race pace bike 1.5 hours meet at the Wades following your swim at 11 a.m.

Saturday, 7/10 REST

Sunday, 7/11 Lake Holiday sprint triathlon...there's still time to register...should be a fast flat course!!

Take care, stay cool!

Kristen

How ya like me now?

Hey Misfits,

Let me know how you like to new design. I was bored one day and decided we needed a fresh face. It's like moving furniture around....

Workouts for the week:

Monday, 6/28 Bike 4 hours, yeah you read it right, FOUR hours. Ouch your ass is gonna hurt! Meet at the Wades at 9 a.m.515 East Lee St. Plano (630)605-1255

Tuesday, 6/29 Swim 30 minutes, run 1 hour on your own

Wednesday, 6/30 Swim 30 minutes, bike 1 hour run 1 hour. Not sure if this will be a river swim or a pool swim, I guess call if you're interested in joining us. We will commence the brick workout at 9 a.m.

Thursday, 7/1 Another Brick Swim 1 hour, bike 2 hours, run 2 hours. Or do your own thing cause that's what Kristen will be doing because she has to work a 48....sucks!

Friday, 7/2 Bike 1.5, run 1 hour on your own and strength

Saturday, 7/3 Swim 1.5, Bike 1.5 TIME and PLACE TBA

Sunday, 7/4 HAPPY 4TH OF JULY, YOU GET A REST DAY......HOOORAY!!!!

Latah my loyal followers

Kristen

IM COMPLETE

Misfits,

Just an update: Al, Kristen and Timmy Hunckler just completed the Effingham Half Classic 70.3 on Father's Day.

Results: Al, 5:42 20th overall and 19th male finisher 4th in his age group.
Timmy, 6:12 and 4th in his age group
Kristen, 5:53 5th female, 1st in her age group

Also, congrats to the other Misfits that weren't down in Effingham this weekend on their second Warrior Dash run....if I can get the pics to download dammit I would...this blog spot is killing me.....but they are hilarious!!!!

As for workouts, I will do my best to keep you all posted. We are taking a few days off to recuperate (sp).

Peace out girl and boy scouts

Kristen

Flickr

This is a test post from , a fancy photo sharing thing.

6/17/10

Misfits,

1 hour run and 30 minute swim on your own....Al and I are on shift today. Feel free to contact other Misfits and get your own thing goin'!

Peace out girl and boyscouts!

Kristen

come workout with us

Misfits,

Join us for a 30 minute swim at the Y in Plano, Eldamain Rd. Followed by a 1 hour bike, meet at our house around 9:30 ish and possible a short run (no more than 30 minutes)

Hope to see you out there......

Kristen

work it!!!!

Misfits,

Workout tomorrow is a 2 hour bike 9 a.m. at the Wades.

Latah....

Kristen

We're back

Misfits, 

Sorry for the long hiatus, found out recently that some of you have been watching quietly and have asked for updated workouts....well here you go......

Tuesday, June 1, meet at the Yorkville Fox River canoe launch parking lot, call for directions if needed (phone numbers below) 9 a.m. river swim 1.5 hours followed by 1 hour run. If you have one bring a wet suit, if not water temp is in the low 70's and swimable without one. 

Wednesday, June 2, on your own, 30 minute swim, 1.5 hour run and strength training of your choice.

Thursday, June 3, Brick workout. Meet at the Yorkville Fox River canoe boat launch at 9 a.m. Swim 1 hour, bike 3 hours, run 1.5 hours

Friday, June 4, rest YEAHHHHH

Saturday, June 5 on your own, ride 1.5, run 30 minutes, strength of your choice.

Sunday, June 6 your choice.

If you're not interested in doing the swims or bikes you can definately join us for the runs. Turn around whenever you want.....

Peace out girl and boy scouts,

Kristen and Al

Been awhile

Misfits,

Long time no blog. . .Just an update, will be sending weekly workouts if interested. These will be more tailored to our Ironman training so if you're down come out and join us for a dip in the Fox River, a run or a bike along some of our fine State's country roads. Farm fresh derier included! Tomorrow we're meeting at our house 515 East Lee for a couple hour bike ride at 10 a.m., this ofcourse is preceeded by a swim at the Y.

Hope to see some of you out there.

Kristen and Al.

Things to do

Hey Misfits, 

In need of a couple of semi serious runners who are interested in being part of 200 mile relay. A couple of our teammates dropped out and now we have a few openings. You would be running no more than 8 miles at a time.....If you're interested reply to this message and I will forward you all the pertinent info. Relay is June 11 and 12.

Also anyone interested in doing a trail run in Wisconsin July 11 (Sunday)? There is a half marathon, marathon, 50K and 50 miler I believe. It's called Dances with Dirt.

www.danceswithdirt.com

Peace out girl and boy scouts!

PS, Sunday's workout has been changed to a 3 p.m. outdoor ride, barring any tornado like wind gusts.....

Kristen

Misfits 4/5-4/11

Hey Misfits:

Here we go, another bitchin week for some super training!!!!!!

Monday 4/5:  9:00 a.m. 1.5 to 2 hour stationary bike on our back porch!  515 E. Lee St.  Plano.  Bring bike, trainer, towel, HR monitor (if you got) and balls or ovaries, geesh!

Tuesday 4/6:  ON YOUR OWN...5K run and .5+ mile swim (at close to race pace)...and stength training of your choice.

Wednesday 4/7:  8:30 a.m. RUN...Meet at Gillman Trail at Bliss Woods, Sugar Grove...Be ready for 1.5 to 2 hour run that mixes push ups in...if you are a solid runner bring a weighted back pack or vest!

Thursday 4/8:  9:00 a.m. OUTSIDE RIDE.  5 to 10 mile loop for repeats to TWO hours.  Dress approriately!!!!!!!!!!!!

Friday 4/9:  ON YOUR OWN...5K run and .5+ mile swim (at close to race pace)...and stength training of your choice.

Saturday 4/10: Long swim on your own (minimum 40 minutes)  1:00 p.m.1 to 1.5 hour stationary bike on our back porch!  515 E. Lee St.  Plano.  Bring bike, trainer, towel, HR monitor (if you got) and balls!

Sunday 4/11:   3:00 p.m.TRAIL RUN!!!!  6-10 MILES-----No Heart rate monitors, no pressure, no science, JUST FUN  Meet at Silver Springs State Park Boat Launch.  Bring your good attitude and your trail shoes!!!!!!

Any questions or directions call Al at 630-546-1176

OOHHMM!!!


PS, check out this cool blogspot for the bike geeks out there! www.bikesnobnyc.blogspot.com

AL and Kristen

Misfits Spring Break

Misfits,

The week is yours. Being that it is spring break and many of us have kids running around, fitting in scheduled workouts can be difficult. Please enjoy the warm weather, take a nice stroll in the woods, a bike ride or long run!

However, if you just can't go an entire week without seeing Al and myself . . . join us Thursday, 4/1 for a 16-18 mile run. For those of you doing the Illinois Marathon May 1st downstate this will be a great opportunity to get one of your longer runs in.

Plan on meeting us at The Great Western Trail via US Route 47 at 8:30 a.m. We will run two out and backs in opposite directions to utilize our cars as aid stations. This is a heart rate training zone run so bring 'em if you have 'em.

Also bring whatever you need to get you through. Hydration is a must as it will be in the 60-70's and most of us aren't used to this warmer weather yet.

Take care, have an awesome week. Happy running!

Kristen and Al

BL Weigh out

Hey Losers,

Remember to WEIGH OUT tomorrow OR Tuesday morning in front of ME!!!!! If you do not, you forfeit your chances at the winnings. I do not take call ins for your weight on this being the final weigh in. I’m sorry if you are head to head with other contestants, if you do not weigh out in front of me YOU DO NOT QUALIFY FOR THE CASH MONEY!

Remember, this final weigh in if you want the bonus pound please show me your health plan from last week’s bonus round.

Kristen

BL final challenge

Hey Losers,

Here is your final challenge. It is worth 1lb bonus. For some of you this might be the difference between the big money or no money at all.

Final Challenge: Develop a life fitness plan. This mean a detailed review of what has worked during the challenge and what you will do to continue your health and fitness success. This plan must be specific. This plan must be written down in your BL log book and disclosed to me by the final weigh in Monday, March 29th or Tuesday, March 30th in order to get the 1 lb bonus.

Remember to weigh in under the “BONUS” round today and or tomorrow at your earliest convenience.

Regards,

Kristen

Misfits 3/22-3/28

My Dear Misfits, 

Monday, 3/22 on your own 5k and .50 mile swim followed by WOD #1, see below

Tuesday, 3/23 8:00 a.m. run. Meet at Silver springs boat launch for a muddy trail run, at least five miles

Wednesday, 3/24 8:45 a.m. indoor bike ride (or patio depends on the weather) at least 1 hour, possible run to follow at least 5 miles

Thursday, 3/25 8:45 a.m., meet at the house, for Al's choice. Bring outdoor running and indoor biking attire.

Friday, 3/26 meet at the Vaughan Center 10:00 a.m. for an indoor run (forecast calling for cold and rain). Bring $2 for the track

Saturday, 3/27 Swim on your own and indoor ride 3 p.m. at the Wades.

Sunday, 3/28 active rest, do what you want.

WOD #1 

Complete as many rounds in 20 minutes as you can of:
Run 400m (.25 miles)
40 Wallball shots at least 12lb medicine ball

This week's workout brought to you entirely by . . .Kristen Wade

Misfits 3/15-3/21

Misfits, 

Monday, March 15 indoor ride 9 a.m. at the Wades 1.5 hours

Tuesday, March 16 WOD #1 see below

Wednesday, March 17 St. Patty's Day run, 8:00 a.m. meet at the Park across from the North Aurora Fire Station along the Fox River Trail @ Route 56. Wear your kilt if you have one or at least green.

Thursday, March 18 Swim on your own and ride at the Wades 10 a.m.

Friday, March 19 WOD #2 see below

Saturday, March 20 noon Rockford 20K see www.rockfordroadrunners.org for more info. Followed by binge drinking for Kristen and Timmy Hunck's 31st and 21st birthday party......Come as your favorite Cult Hero. Party starts around 7ish. 

Sunday, March 21 active rest day, do something fun.

WOD #1

Run 1 mile warmup

As many rounds in 40 minutes as you can of the following:

-15 overhead squats with a 10-15lb medicine ball or weight plate or dumbell

-25 pushups

-5 pull ups

-25 kettlebell swings

Run 1 mile cooldown

WOD #2

Run 1/2 mile warmup

10 Rounds of the following:

-20 pushups

-20 situps

-Run .25 mile

Run 1/2 mile cooldown

Regards, 

Kristen and Al

BL #16

Hey Losers,

This is your SECOND TO LAST challenge counting the bonus ++ round. We’ve all needed a little encouragement from time to time. Consider this challenge your chance to pay it forward.

Challenge 16: Find a friend or family member, spouse, girlfriend, boyfriend what have you and be their weight loss coach. Encourage them to make smart decisions when it comes to food choices and be their workout buddy. I’m hoping this will carry you through the challenge and into a lifestyle of healthy eating and workout habits. There's always someone depending on you, be a good role model!

Good luck and don’t forget to weigh in on Monday morning. Final weigh in will be Gold shift March 29th/ Black shift early a.m. (0700-0800) March 30th. YOU MUST WEIGH IN INFRONT OF ME THESE DAYS!

Regards,
Kristen

Misfits 3/8-3/14

Misfits,

Monday, 3/8 swim on your own, meet at the Wade's for an outside run at 10 a.m. plan on an hour run.

Tuesday, 3/9 swim on your own and meet at the Wade's for an indoor bike 10 a.m.

Wednesday, 3/10 WOD #1

Thursday, 3/11, run at 8:30 a.m. followed by indoor bike ride, run subject to change dependent on weather.

Friday, 3/12, long steady state indoor ride meet at 8:30 a.m. at the Wades

Saturday, 3/13 WOD #2

Sunday, 3/14 Rest day / active rest day

WOD #1 (constantly moving fast-paced workout)
Run a mile
1 minute wall sit
Run 1/10th of a mile
30 kettlebell swings
Run 1/10th of a mile
10 kettlebell clean and press each arm
Run a 1/10th of a mile
10 kettlebell snatches each arm
Run 1/10th of a mile
30 kettlebell floor presses
Run 1/10th of mile
10 kettlebell windmills each side
Run a 10th of a mile
15 kettlebell bent over rows, each side
Run a 1/10th of a mile
10 kettlebell warrior rows each arm
Run 1 mile cooldown

WOD #2
"Tabata treadmill"
Run 1/2 mile warmup
Tabata run (flat)
Tabata run hill minimum 8%
Tabata backwards 6% incline, pace you can maintain
Tabata run flat
100 pushups
100 situps
100 squats
Run 1/2 mile cooldown

Have fun,
LOVE AL AND KRISTEN

BL #15

Hey Losers,


For some reason I have lost a week or so in the Biggest Loser weight loss Challenge. Therefore lady luck is on your side for there will be a bonus challenge + + at the end of the competition. But for now you have to only focus on . . .


Challenge #15: For one entire week try to adhere the suggested serving sizes on your food containers. If eating fruits and vegetable, visit the INTERNET for serving size suggestions. Use your logs to track your progress, thoughts, foods that fill you up etc . . .


Good Luck to all,


Kristen

P.S. DON'T FORGET TO WEIGH IN MONDAY MORNING!
P.S.S. If you ran the 1 mile challenge last week please inform me of your time by Monday, March 8th via phone, email, in person, smoke signals, text whatever.

Tampa marathon pics

Hey Misfits,

Race and post race pics from Tampa..... I love the expressions of pure hurt, well except for Miss Amy, she is always so composed. We love her and hate her for that.....;)

Tampa Marathon

Misfits,

Just want to congratulate, Amy, Ron, Timmy Hunck, Tim Hain and my husband on their great performances Sunday at the Final Voyage of the Tampa Gasparilla Marathon and half Marathon. There were some impressive times posted.

Ron's brother Tim Hain and our gracious host in Tampa ran his first 1/2 Marathon in 1:58:24, he's the newest member of the Misfits family. Amy Hain knocked more than 2 hours off of her first marathon with a 4:20:13 chip time, Ron Hain finished with a 4:08:34 chip time, Timmy Hunckler with a 3:57:18 chip time, Al Wade ran a blistering 3:13:19 (a Boston qualifying time) and myself with a 3:37:16 (also a Boston qualifying time).

The weather, although chilly for most Floridians, was perfect for a running and about 25 degrees warmer than Chicago.

Stay tuned for pictures, I know Amy had taken a few.

Happy running,

Kristen

BL Challenge #14

Hey Losers, 


Week 14, we're coming down to the end. Are you doing all that you can do to ensure your spot on the "Loser" winner's podium?

Challenge #14: Run a mile. For those who ran their mile in the first weeks good for you. For those who didn't your not totally screwed, but sort of. Anyone who completes this challenge gets a 1lb bonus. For those who ran the mile last time and complete this challenge you get a 2lb bonus. The person who improves the MOST from the first 1 mile run will win a 3lb bonus. 


Send me an email with your 1 mile times and I will document your poundage appropriately. As I am out of town and won't be back to shift until 3/4, continue to record your weight on the chart in the workout room. 


Good Luck, 


Kristen

Misfits 3/1-3/7

Misfits,

Here is the weekly schedule, times are loose as we have a few scheduling conflicts, will keep informed:

Monday, 3/1 totally on your own, no WOD . . . we'll be resting post marathon

Tuesday, 3/2 swim on your own, easy ride at our house at 10 a.m. (might need a few strong hands to move our new hot tub in place)

Wednesday, 3/3 run outside pending weather 11 a.m. meet at our house.

Thursday, 3/4 WOD #1 PLUS run 5K and 20 minutes of swimming

Friday, 3/5 Long slow distance ride 8:15 a.m. our house

Saturday, 3/6 swim on your own, 2:30 p.m. ride at our house

Sunday, 3/7 WOD #2

WOD #1
Run 1 mile warmup
As many rounds of the following in 20 minutes:
- 20 squats (body weight)
- 20 pushups
- 20 sit ups
- 5 pullups
Run 1 mile cooldown

WOD#2
Run 2 miles (mile 1 warmup, mile 2 5k race pace)
"Super sets" of the following
- 20 dumbell bench / 20 bent over dumbell rows
- 20 tricep cable pressdowns / 20 cable curls
- 20 barbell overhead pushpress / 20 low cable rows
- 20 overhead tricep extensions/ 20 dumbell curls
- 20 crunches/ 20 flutter kicks
- 1 minute plank/ 30 second side plank each side
Run 2 miles (mile 1 5k race pace, mile 2 cooldown)

LOVE Kristen and AL

BL Challenge #13

Hey Losers, 


Lucky number 13!!!! Don't forget to weigh-in tomorrow morning. 

Challenge #13 Complete 5 days of workouts minimum of 40 minutes each day. Workouts of your choice, document what you did, time you did it for, how your felt in your BL journals. All who can show proof get TWO bonus pounds at the end of the challenge which may put you in that WINNING percentage bracket. 


Good Luck, 


Kristen

Misfits 2/22-2/28

Misfits, 

Hey, this week's gonna be a light one as several of us are leaving for Tampa and running the Gasparilla marathon on Sunday 2/28. 

Made a new Misfit friend, Amy, and she is looking for runners who are intersted in running a relay from Madison to Chicago in June, 12-13 (200 miles). She's hoping for a relay team of 12 so the COMBINED distance you'd be running would total 24ish miles. Keep in mind this is the same weekend as the Batavia Triathlon. Email if interested and I'll let Amy know numbers. Website is below for more info.

http://www.mc200.com

Monday, 2/22 -  Swim on your own, bike at the Wades 10 a.m. low intensity

Tuesday, 2/23 - WOD (work out of the day) see below

Wednesday, 2/24 - Vaughan Center at 9 a.m. easy short run

Thursday, 2/25 - Swim on your own, bike at the Wades 10 a.m. low intensity

Friday, 2/26 - REST (what is this word rest? so unfamilliar)

Saturday, 2/27 - WOD, see below

Sunday, 2/28 - Gasparilla marathon, locals do a long, slow

run weather permitting.

 

WOD #1

"Tabata This!"

*Run 1 mile warmup

*Tabata Run

*Rest 1 minute

*Tabata Squat

*Rest 1 minute

*Tabata Pull-up

*Rest 1 minute

*Tabata Push-up

*Rest 1 minute

*Tabata Sit-up

*Run 1 mile cooldown

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

WOD #2

*Run 1 mile warmup

Using around a 20lb weight vest OR backpack with 20lb in it do the following: 3 rounds of:

*walk on treadmill @ 8% incline fast as possible for .25 mile

*20 squats

*20 pushups

*1 minute plank

*max rep of pullups

*10 4-count burpees

*20 jumping jacks

Finish with 1 mile cooldown run minus the vest.

LOVE, 

KRISTEN AND AL

Misfits 2/14-2/20

Hey Misfits,


This week and next week's workouts will be less intense as some of us are tapering for the Gasparilla Marathon 2/28. Feel free to increase your own workouts as you see fit.

Sunday, 2/14 make up workout if you missed WODs from last week.

Monday, 2/15 swim on your own, meet at the Wade's for indoor cycling 9:30 a.m.

Tuesday, 2/16 Meet at the Vaughan Center at 9 a.m. steady state run bring $2-$3.

Wednesday, 2/17 WOD, see below.

Thursday, 2/18 Meet at the Wades for a 3 hour bike ride 9 a.m.

Friday, 2/19 Swim on your own

Saturday, 2/20 Rockford Road Runner's Survivor Trail Series 15K (9.3 miles) NOON. Visit www.rockfordroadrunners.org for more info. contact us if you are interested in going.

WOD 2/17
Run 1 mile warm up
-30 push ups
-30 squats
-25 push ups
-25 squats
-20 push ups
-20 squats
-15 push ups
-15 squats
-10 push ups
-10 squats
Run 1 mile
-1 minute plank
-20 burpees (4 count)
-30 second side plank (each side)
-15 burpees (4 count)
-50 second plank
-10 burpees (4 count)
-25 second side plank (each side)
-5 burpees (4 count)
Run 1 mile cool down

On a personal note, I'd like to offer good thoughts to Cliff Lo and his family in their difficult time. Cliff's sister passed away today after a long and difficult battle with cancer. 

Kristen and Al

BL #12

Hey Losers,


We're winding down, hope your weight is doing the same! Be sure to weigh in Monday morning and record your results on the chart in the workout room.


Challenge #12: Compute your target heart rate for optimal fat burning and use this for your next cardio workout. Sounds complicated you say. Pish Posh, it's as easy as pie.....and you would know, you've eaten a lot of it to get to this point.


So, do figure your THR for fat burning, take 220 minus your age (Walsh be honest we know you're not 29) and multiply that factor by .55 and .65. This will give you a range of 55-65 perecent of your max heart rate (MHR). This has been proven to be the ideal range for FAT BURNING. If you can maintain this range for AT LEAST 20 minutes 3-5 times a week the flabalanches should begin to disappear. Oh yeah, one other small factor, you must begin to eat HEALTHIER FOODS.


But Kristen you say, "How will I know what my heart is for the duration of the 20 minutes?" Well my fellow fitness followers, there are three heart rate monitors in the workout room. Wear them with the watch and you shall be able to know your ticker rate at all times. 


Good luck,


Kristen

Misfits 2/8 -2/13

Misfits, 

Monday, 2/8: WOD see below

Tuesday, 2/9: meet at our house for a indoor bike ride 8:30 a.m.

Wednesday, 2/10: Meet at the Vaughan Center for sprint work 9 a.m. bike to follow at our house

Thursday, 2/11: WOD see below

Friday, 2/12: bike / strength training our house 515 E. Lee Street, Plano 8:30 a.m.

Saturday, 2/13: Swim on your own, bike at 11:30 our house. 

WOD #1:

"Ultimate Run"

-Run 5 min. at 5 mph

-Run 5 min. at 6 mph

-Run 5 min. at 7 mph

-Run 5 min. at 8 mph

-Run 5 min. at 9 mph

-Run 5 min. at 10 mph

(How far can you make it?)

Followed by: 

-50 body weight squats

-50 pushups

-50 situps

-50 pullups (assistance as needed)

All 50's can be broken up as needed

WOD #2:

Run one mile warmup

"Kettlebell HELL"

Tabatas of the following:

-swings

-snatches (alternating sides as needed)

-shoulder press (alternating sides as needed)

-floor press (two k. bells)

Run a mile

Tabatas of the following:

-swings

-cleans (alternating sides as needed)

-crunches holding a k.bell

-windmills (split tabata in half each side)

Run a mile cooldown

*Tabata: 20 seconds all out effort, 10 seconds complete rest = 1 of 8 sets. Complete 8 sets of tabata for each exercise before moving to the next exercise. Each exercise should take approx. 4 minutes. 

For questions on specific exercises consult the INTERNET.

Peace out,

Kristen and Al

BL Challenge #11

Hey Losers,

If you are like so many American's out there, you probably overate during the Superbowl, consuming nearly 1,200 calories by the beginning of the first quarter. If so, consider this Challenge a chance to start fresh, each day is a new opportunity to make healthy decisions for your body and your mind. I believe there are six short weeks left to change your lifestyle for the better.

Challenge #11: For one meal this week make it Vegan. Eating Vegan has been shown to significantly reduce your bad cholesterol levels (LDL). This is because vegetables do not contain a single mg of cholesterol. This means no dairy, no meat (fish, pig, cow, lamb, chicken, turkey, deer, elk, horse, dog etc . . . ) If you don't think your family will go for it, don't tell them, see if they notice when you substitute the ground cow for ground soy crumbles. If you need advice, feel free to ask. I have plenty of Vegan recipes up my sleeve.

Remember to weigh in Monday morning.

Good luck,

Kristen

BL %'s

Hey Losers,

Here are the latest percentages. Hopefully this will give some of you something to shoot for. You should really be thinking strategy here, there are only SEVEN weeks remaining until the final weigh in. Take some pride in being a healthy person, take some ownership in the BAD habits you may have acquired over the last 20-30 plus years and DO SOMETHING ABOUT IT!!!!!!!

Baum: 5.33%

Carr: 5.22%

Moran: 4.34%

Naden: 4.23%

Carlson: 3.65%

McCornack, Drendel: 2.76%

Walsh: 2.72%

Blankenship: 2.53%

Lopez: 1.89%

Noss, Lundin: 0%

Cahill: +.66%

Cudio: +.99%

Regards,
 
Kristen

BL #10

Hey Losers,


I believe this is challenge #10:

Send me an email to let me know that you are ACTUALLY interested in competing in this competition. So far I have received very little feedback with regard to the weekly challenges. Let me know how you are doing, if you would like any encouragement, advice etc….you could include suggestions for the remaining challenges as well.

BTW, we are down one more participant. Nichols dropped out this week.

Regards,

Kristen

WOD 2/2 and 2/5

Misfits, 

As promised here are the WOD's for 2/2 and 2/5:

WOD 2/2/10

1 mile warm up

-5 pullups

-20 kettlebell / d.bell shoulder press

-2 to 4 pullups

-20 kettlebell / d.bell floor press

-2 to 4 pullups

-5 windmills with kettlebell or dumbell each side ( Amy this is your oblique exercise, check it out online for tips)

-2 to 4 pullups

-10 kettlebell / d.bell snatches, each side (check out online)

-2 to 4 pullups

Run 1 mile 

Repeat above 

Run 1 mile

Repeat above

Run 1 mile cool down

WOD 2/5: "Tabata Hell"

Run 1 mile warmup

Tabatas of the following:

pushups

crunches

french curls

bench dips

Tabata run

Repeat above

 

Tabata run

Repeat above

Run 1 mile cooldown

**Tabata = 20 seconds on (all out effort) followed by 10 seconds of complete rest equals one set X 8. Each exercise should take approx. 4 minutes. Remember you should feel ready to die at the end of each exercise, if not, go harder. 

Any questions give me a call, (630)546-1176 or Kristen (630)605-1255

Good luck y'all!

Kristen and Al

Misfits 1/31 - 2/6

Misfits,

Here's the workout plan for this week. I know it's a day early, but Al is anxious to get back into it after being OOS.

Sunday, 1/31, 8:30 a.m. indoor ride at our house. Plan on 1-2 hours. Bring water and STANLEY BRING TOWELS!!!

Monday, 2/1, 9 a.m. at the Vaughan Center, sprint work, bring $2-$3 and water. Meet in the upstairs lobby area. Followed by an indoor ride at our house 515 E. Lee St.

Tuesday, 2/2, on your own. WOD

Wednesday, 2/3, 8:30 a.m. run in Sugar Grove, meet in the back of the Fire Station. Plan on 6-10. Swimming at the Y to follow if interested. We have a few quest passess.

Thursday, 2/4, 10:45 (Ron if this doesn't work for you we can push it up Al's got to get the stitches out). Indoor bike ride.

Friday, 2/5, on your own. WOD to follow.

Saturday, 2/6, on your own swim, and a 1 p.m. bike at our house. Inside.

Hope to see some new faces join us.

Run happy,

Al and Kristen