Live To Win!

Live To Win!

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CrossFit Workouts by our fallen heroes….

January 20, 2014

CrossFit Heroes

As I was searching for information on Lt. Michael Murphy’s (Lone Survivor/ Operation Red Wings) CrossFit workout, I came across this blog that listed CrossFit workouts by our fallen heroes.  This material was put together so well, I have decided to include the link to CrossFit IoTA Hero WODs

CrossFit IoTA is a great place to learn all about CrossFitting.  I have looked over the website since I am new to this, and they have some great information.  I praise them since they have taken the time to put together a list of fallen soldiers, police officers and firefighters who lost their lives.  These individuals enjoyed the CrossFit way of training to keep themselves in tip top condition.

Lt. Michael Murphy was one of those who enjoyed the work and dedication it takes to partake in CrossFitting.  Lt. Murphy, a United States Navy Seal, gave his life to help his men during Operation Red Wings near Asadabad, Afghanistan. .  He was a true American hero and his honor and courage are still recognized today.  You may have seen the movie “Lone Survivor”, which is in theaters now.  The movie is about the brotherhood of the US Navy Seals and the men that lost their lives on June 28, 2005.  Nineteen were killed in action on that day including Lt. Michael Murphy, Matthew Axelson and Danny Dietz .  They were killed on the ground as they were ambushed by Taliban insurgents.  The only survivor of the group was Marcuss Luttrell, who suffered serious wounds.  He was later rescued by a local Pashtun.  I will be writing a blog later about their story and how it still effects Americans today.

For right now, I want to honor these fallen men and women whom CrossFit IoTA has taken the time to post on their blog.  Just as an example, I will post Lt. Michael Murphy’s workout below.  CrossFit IoTA Hero WODs


For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Thank You again, CrossfitIoTA for recognizing these honorable heroes.

Zoo Zurich, Switzerland Incline Workout

January 10, 2014

Zoo Zurich, Switzerland


 (Click on pictures to be directed to the zoo’s personal website)

The Zürich Zoo, situated on a hillside away from downtown, is excellent. It’s compact, tree-filled and has about 2,000 animals from 250 different species. There are tropical rainforests and an enormous biosphere. The fascinating Madagascar pavilion and the elephant house are worth a look. That statement was provided by TripAdvisor .  If you go to their website there are 179 photographs of the zoo that visitors have displayed.


Now about my workout!  As you all know by now I use the NordicTrack X9i incline trainer.  I pulled up the map of this zoo which gave me a 2 mile loop around the area.  I saw a lot of pretty vegetation but no animals 😦  Google maps mostly kept their camera on the visitor trails that go through the park.  They didn’t go off trail to some of the exhibits, which would have been really cool if they did!! But back on subject, the image below shows my map and stats for this workout.  I didn’t follow the planned workout the treadmill had for me, I spiced mine up with incline increases up to 25% incline.  Yes, the time is slow for 2 miles, but when you add the elevation to the program, well sometimes you just have to slow down.  At least I do 🙂  Listed below are my elevation times……..


-2% Decline – 3 minutes

0% Flat surface – 5 minutes

10% Incline – 5 minutes

15% Incline – 5 minutes

20% Incline – 5 minutes

10% Incline – 5 minutes

25% Incline – 5 minutes

15% Incline – 5 minutes

10% Incline – 3 minutes

Well that’s today’s program.  Will have to come up with something good tomorrow.  Most my workouts I get from iFit, so I will see what they have happening.

Hope your day has been as blessed as mine 🙂    Cya

Incline Training for Weight Loss

January 2, 2014


Incline Training is one of the best ways to burn fat and lose weight. Despite whoever told you, you have to run to lose weight, they were wrong. Walking at an incline over 21% at 2 mph can be just as effective as running flat at 6 mph. Here are some benefits of Incline Training:

Heart Rate: Your heart rate at a 24% incline and 2 mph is greater than 0% incline at 6 mph. The greater the incline the higher your heart rate will go. Incline training is one of the best ways to train your heart without having major impact on your joints.

Fat Utilization: Research shows at a incline of 21% and 2 mph, fat is the primary source of energy, burning 6.5 kcals per minute. When walking slowly on a steep incline you will become oxidative, which means you will burn from your fat stores and not from your previous meal.

Fat Test Study:

  • 0% at 6 mph burns 360 calories – 57 from Fat
  • 21% at 2 mph burns 296 calories – 194 from Fat

Muscle Activation: 18% incline and above is where all the magic happens! In fact, from 15% to 18% you have 30% more muscle activation. Most people have a hard time turning on the glutes, but this is a great way to activate them. Not only will you burn more calories when you have more muscles, but your weight loss will look better. At 27% incline and above:

  • Glutes are engaged 100%
  • Hamstrings are engaged 73%
  • Calfs are engaged 90%

Variation: Variation in your training allows for creativity, enjoyment, progression and specificity. Performing variations like skips, side shuffles, backwards walk will increase your calorie burn and muscle activation. Do not exceed 24% incline on any side movements on an incline due to the shear forces it puts on the knee.

  • Workout: Side Shuttles at an incline (under 24%) are a great way to target your inner/outer thighs.

Don’t worry if running is not in the books for you, or even if it is, Incline Training is a great way to mix up your workouts, burn fat, activate your muscles, decrease pressure on your joints and increase your heart rate.


Article from:

1/2/2014 Seattle Washington Workout

January 2, 2014


Incline Workout on the NordicTrack X9i…..Downtown Seattle, Washington

0% Incline – 5min

5% incline – 5 min

10% incline- 5 min

15% incline – 5 min

20% incline – 5 min

15% incline – 5 min

10% incline – 5 min

5% incline – 5 min

-4% decline – 5 min

0% incline – 5 min



I pretty much am walking my workouts.  5 knee surgeries, two foot/ankle surgeries and a double fusion in my lower back keep me from running at this time.  My times are slow, but trust me when you hit some of these high incline percentages you have no choice but to slow down your speed (unless your a super athlete who runs hills for training :).  I wasn’t going to post my times and distances since I will admit, I’m a bit embarrassed by them.  But I have to start somewhere and all I want is to see these numbers improve.  I am only in competition with myself after all 🙂


December 30, 2013


Monday 12/30/2013 – Incline Trainer

Jackson Hole, Wyoming

0% incline – 5 min

5% incline – 5 min

10% incline – 5 min

15% incline – 5 min

5% incline – 5 min

10% incline – 5 min

15% incline – 5 min

5% – 0%- 7 min (Cool Down)

jacksonhole      jacksonhole1


Comments:  Great workout!  I could feel my legs burning especially at 15% incline.  The walk was mostly through the downtown area of Jackson Hole, but I added a picture of the scenery since it’s so beautiful!!

Back on Track………….

December 16, 2013 1 Comment


Well as I mentioned in my last post, it’s time to get back on track!!  I started back on my incline trainer and took it very slowly since it has been awhile.  I did a central park workout, which was 1.74 miles.

centralpark1         central-park-birds-eye-view

It felt great to get moving again.  Legs are sore but that is to be expected.  The highest incline I hit was 3.5%.  Not much considering the machine inclines to 40%!!  But I will make my way there….one step at a time.