{"id":5389,"date":"2014-02-01T20:12:47","date_gmt":"2014-02-02T01:12:47","guid":{"rendered":"http:\/\/www.teamcrossworld.com\/running\/?p=5389"},"modified":"2014-02-01T20:12:47","modified_gmt":"2014-02-02T01:12:47","slug":"january-into-february-challenge-update","status":"publish","type":"post","link":"https:\/\/www.teamcrossworld.com\/running\/2014\/january-into-february-challenge-update\/","title":{"rendered":"January into February Challenge Update"},"content":{"rendered":"
\"7\"<\/a>

7 (Photo credit: mag3737)<\/p><\/div>\n

I exceeded my January Challenge<\/a> of “Get rid of something every day”!<\/p>\n

During the last few days of Christmas (winter) break I was able to do some cleaning in the basement. \u00a0When Caleb was born we basically took all the stuff from his room into the basement! I threw away some broken baby equipment, broken electronics, and some other junk. \u00a0I also created several boxes of garage sale stuff that will go to my school’s annual garage sale. \u00a0I added some books and clothes to round up the variety of other stuff!<\/p>\n

I lost track of how much stuff I actually got rid of but it was definitely over 31 items. \u00a0 Did you participate? What did you get rid of?<\/p>\n

I also took on the January Challenge of running 50 miles<\/a> laid out by Minneapolis Running. \u00a0 Unfortunately, I didn’t quite make it. \u00a0I ran 39 miles total. \u00a0I was on track and then one Sunday I hurt my back getting Caleb out of the Rav4. \u00a0I took almost a week off and then did an easy run. \u00a0Looking at the calendar of my workouts they are all over the place! The biggest challenge to consistency has been my wife’s work schedule and then the ridiculous weather we’ve been having. \u00a0Though some of my runs were actually on days when school was cancelled and day care was open!!<\/p>\n

I also did 1 bike workout a week with the longest being 1:15. \u00a0And a couple of snowshoes!<\/p>\n

Looking into February my challenge<\/a> is to do the 7 minute workout each day! \u00a0If you haven’t heard about the 7 minute work out the New York Times has a nice article about it<\/a>. \u00a0It is basically doing 12 exercises for 30 seconds each. \u00a0The exception in the app I’m using is that side planks are held for 20 seconds on each side. The American College of Sports Medicine’s Health & Fitness Journal<\/a> has an article about programs similar to the 7 minute workout and has this to say about it:<\/p>\n

\n

The following is an example of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g.,<\/em>\u00a0home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.<\/p>\n

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.<\/p>\n

1. Jumping jacks Total body<\/p>\n

2. Wall sit Lower body<\/p>\n

3. Push-up Upper body<\/p>\n

4. Abdominal crunch Core<\/p>\n

5. Step-up onto chair Total body<\/p>\n

6. Squat Lower body<\/p>\n

7. Triceps dip on chair Upper body<\/p>\n

8. Plank Core<\/p>\n

9. High knees\/running in place Total body<\/p>\n

10. Lunge Lower body<\/p>\n

11. Push-up and rotation Upper body<\/p>\n

12. Side plank Core<\/p>\n<\/blockquote>\n

The article doesn’t actually highlight the strength building aspects of the workout but does seem to indicate that overall health markers such as insulin and VO2Max can improve with a High Intensity Circuit Training workout. \u00a0There are also clear fat-loss benefits.<\/p>\n

Right now we have the “Seven” app<\/a> on our iPad to do the 7-minute workout. Right now that is working pretty well. It has a tracker but you have to do the workouts within at least 48 hours of each other or it will delete the record. \u00a0Which app do you use for the 7 minute workout?<\/p>\n

Incidentally, Minneapolis Running also decided to do a strength (core) challenge for February<\/a>. \u00a0They offer 5 great core workouts to try. \u00a0Their challenge is every other day. \u00a0I’ve done the Lolo Jones workout that they highlight and it is a good one!<\/p>\n

For February my running goals will be to hit 50 miles this month and to average 2 bike workouts a week!<\/p>\n

How did you do on your January goals? \u00a0What do you have in store for February?<\/p>\n

\"Enhanced<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"

I exceeded my January Challenge of “Get rid of something every day”! During the last few days of Christmas (winter) break I was able to do some cleaning in the basement. \u00a0When Caleb was born we basically took all the stuff from his room into the basement! I threw away some broken baby equipment, broken […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[641],"tags":[613,650,652,651,649,88],"class_list":["post-5389","post","type-post","status-publish","format-standard","hentry","category-30days","tag-american-college-of-sports-medicine","tag-circuit-training","tag-core","tag-hict","tag-lolo-jones","tag-physical-exercise"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p4iaAv-1oV","jetpack_sharing_enabled":true,"jetpack-related-posts":[{"id":5371,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/januarys-challenge-2014\/","url_meta":{"origin":5389,"position":0},"title":"January’s Challenge 2014","author":"crossn81","date":"January 3, 2014","format":false,"excerpt":"January\u00a0-\u00a0Get rid of something every day\u00a0- After a busy holiday season of getting gifts and buying stuff for yourself on clearance it is time to remove something from your life! This could be anything that is cluttering up your space. \u00a0One rule is that it has to be yours or\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"clutter","src":"https:\/\/i0.wp.com\/farm3.static.flickr.com\/2550\/4016589563_4df718a8b0_m.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3355,"url":"https:\/\/www.teamcrossworld.com\/running\/2010\/arena-sale\/","url_meta":{"origin":5389,"position":1},"title":"Arena Sale","author":"crossn81","date":"September 18, 2010","format":false,"excerpt":"We checked out the annual Minnehaha Academy Arena Sale which fills their Ice Arena. We walked away disappointed, but found some great stuff at the nearby Hiawatha Church basement sale!","rel":"","context":"In "365"","block_context":{"text":"365","link":"https:\/\/www.teamcrossworld.com\/running\/category\/365\/"},"img":{"alt_text":"Cimg1174","src":"https:\/\/i0.wp.com\/getfile4.posterous.com\/getfile\/files.posterous.com\/teamcross365\/QN1WUuauzWBNP3QzsoSXtRkALfJrIpEi5hKWpUUUo7DHdDSlBqZuNFQB2hHs\/CIMG1174.jpg.scaled.500.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":5746,"url":"https:\/\/www.teamcrossworld.com\/running\/2015\/2015-challenges-ready-to-go\/","url_meta":{"origin":5389,"position":2},"title":"2015 Challenges Ready to Go!","author":"crossn81","date":"January 1, 2015","format":false,"excerpt":"Welcome to a new year!! So much happened last year that wasn't planned or expected that it is hard to imagine what the next year will bring!\u00a0 But like last year I've decided to break down the year into 12 (ok 18) manageable 30 day challenges. https:\/\/www.youtube.com\/watch?v=UNP03fDSj1U Last year was\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5749,"url":"https:\/\/www.teamcrossworld.com\/running\/2015\/january-2015-challenge-accepted\/","url_meta":{"origin":5389,"position":3},"title":"January 2015 Challenge Accepted","author":"crossn81","date":"January 4, 2015","format":false,"excerpt":"January has two challenges: 1) Unfriend, unfollow, unsubscribe, remove, delete - basically get rid of some digital clutter! 2) Hold a 5 minute plank by undertaking the 5 Minute Plank Challenge! I can't forget that I need to go out on at least 2 dates with my wonderful wife! And\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":5366,"url":"https:\/\/www.teamcrossworld.com\/running\/2014\/12-challenges-for-2014\/","url_meta":{"origin":5389,"position":4},"title":"12 Challenges for 2014","author":"crossn81","date":"January 2, 2014","format":false,"excerpt":"This year instead of creating a list of goals to accomplish throughout the year, I thought I'd try doing a small challenge each month. \u00a0During August of 2013 I unsubscribed to an e-mail newsletter each day and it felt very gratifying and actually helped me to continue feel \"empowered\" to\u2026","rel":"","context":"In "30Days"","block_context":{"text":"30Days","link":"https:\/\/www.teamcrossworld.com\/running\/category\/30days\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/c.tadst.com\/gfx\/600x400\/december12.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":3170,"url":"https:\/\/www.teamcrossworld.com\/running\/2012\/two-trailer-day-30daysofbiking\/","url_meta":{"origin":5389,"position":5},"title":"Two Trailer Day #30daysofbiking","author":"crossn81","date":"April 14, 2012","format":false,"excerpt":"I needed to haul some stuff from a garage sale with only my bike and I had Nadia so the Nadia trailer and the cargo trailer.","rel":"","context":"In "365"","block_context":{"text":"365","link":"https:\/\/www.teamcrossworld.com\/running\/category\/365\/"},"img":{"alt_text":"1285186653","src":"https:\/\/i0.wp.com\/www.teamcrossworld.com\/running\/wp-content\/uploads\/2012\/04\/1285186653.jpg.scaled1000-300x179.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5389","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/comments?post=5389"}],"version-history":[{"count":1,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5389\/revisions"}],"predecessor-version":[{"id":5398,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/posts\/5389\/revisions\/5398"}],"wp:attachment":[{"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/media?parent=5389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/categories?post=5389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.teamcrossworld.com\/running\/wp-json\/wp\/v2\/tags?post=5389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}