Put On Your Rocky Cap

“It ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward. How much you can take and keep moving forward, that’s how winning is done!! Cause if you’re willing to go through all the battling you gotta go through to get to where you want to get, who’s got the right to stop you?? …It’s your right to listen to your gut, it ain’t nobody’s right to say NO after you earn the right to be where you wanna be and do what you wanna do. Now if you know what you’re worth, then go out and get what you’re worth, but you gotta be willing to take the hits!” -Rocky Balboa

The Rocky movies are famous for his training. I love how Rocky’s opponents are always training with the fanciest equipment and “methods” meanwhile, Rocky is getting the job done with the basics combined with raw, hard work. And somehow, Rocky always comes out a well-prepared beast! Hmmmmm ;)

Saturday’s are typically my scheduled day to hit conditioning. I especially love basic, task-oriented conditioning sessions. Now that’s it’s getting colder outside and my turf, track and hills are occupied by high school sports teams, I’ve put on my Rocky cap and found  my way back to my beloved indoor stairs ;)

25 stories from the ground up

The above photo is what I look at when I’ve reached the top, hang over the railing and suck wind like it’s my last breath!

Running these stairs is one of my favorite sessions. It’s usually me against the stop watch. Generally, my rounds to the top take about 3 minutes and 30 seconds. If I’m really hustling, I can shave that time down to about 3:15 minutes. There isn’t a sprint to the top where I’m not hanging over the railing to catch my breath when I reach the last step. I do know I’m getting better though when my recovery at the top is getting easier. Generally, I take about 60 seconds to catch my breath and enjoy the accomplishment of the climb, then head back down. I take it easy on the way down and it usually takes me about another 4:30 minutes to the ground level. In total, that’s 3:30 minutes up, 1 minute stationary, 4:30 minutes down for a total of 9 minutes per round. I complete 5 stair runs per session so it averages me about 45 minutes in total with roughly 17 minutes of actual sprint time.

It’s no surprise by now that music fuels me. I really look forward to my playlist when I run stairs. I often choose songs that either have a beat or lyrics that stir an emotion in me because from that emotion comes intensity. Recently, these songs have made my playlist (in no particular order) – I highly recommend the first four if you are not familiar with them… the rest  you are probably familiar with :)

1. Driving With the Top Down - Ramin Djawadi
2. Merchant of Death - Ramin Djawadi
3. Requiem for a Tower - London Music Works & Clint Mansell
4. Night Hounds – Final Hour - X Ray Dog
5. Strong Will Continue – NaS & Damian Marley
6. No Church in the Wild – Kanye West & JAY Z
7. Who Dat – J.Cole
8. Can’t be Touched – Roy Jones Jr
9. Break the Chain – Lupe Fiasco
10. Woman – Wolfmother
11. Ali In the Jungle – The Hours
12. Everyday (Netsky Remix) – Rusko

Playlist time: 46:25 min

And to wrap with another Rocky quote:

“No, maybe I can’t win, maybe the only thing I can do is just take everything he’s got. But to beat me, he’s gonna have to kill me, and to kill me, he’s gonna have to have the heart to stand in front of me, and to do that, he’s gotta be willing to die himself and I don’t know if he’s ready to do that.”-Rocky


Oh and last but not least, in honor of the big game tonight –>> GO RAVENS ;)

12 Comments on "Put On Your Rocky Cap"

  1. kelly p says:

    Just found your blog – it’s awesome – i’ll be back :)

  2. Lisa says:

    awesome MY GIRL~.. Love the stairs! Love ROCKY.. most of all LOVE YOU! In THIS PARTICULAR ORDER.

    1. My Girl Alli
    2. Stairs
    3. ROCKY motivation

    Sending lots of hugs from Atlanta, ga.
    xoL :)

  3. JohnnyFit says:

    I saw a YouTube clip recently of Sylvester Stallone training at 62 years old. The guy is still getting it done, big time!

    • allimckee says:

      I bet! I believe those who values health, fitness, training and competition have it running through their veins. I’m a true believer that the spirit of the athlete never dies… I imagine Sly will be getting after it even when he’s 82 :)

  4. tina says:

    Great blog! SO funny, that since I was a little girl when the first Rocky came out (i was about 8) I was always glued to the TV when any of them were on, and still to this day that series is my FAV! The quote you just posted is one that I ALWAYS use on my clients, in my blog and in my newsletters. The videos on YOUTUBE of the ROky workouts are soooo motivating.
    Your blog is super amazing. I don’t follow many blogs, as I am so busy doing my own, amongst other things, but YOURS it AMAZING! You are so motivating, real and such an inspiration! Can you move to NY!??!! :O)
    Have a wonderful day and keep doing what you do! IT”S GREAT!
    XO Tina

    • allimckee says:

      Hi Tina!

      We can all appreciate the value of time so I appreciate you take a moment to read what I have to say! I’m glad it provides a BOOST! ;) Rocky is so classic. Where are you in NY? Perhaps some day in the future, we can get GirlsGoneStrong to NY! Have a great day & week yourself!

      PS. Just came across this quote today.. I’m sure you will dig it… “It’s Impossible” said Pride… “It’s Risky” said Experience… “It’s Pointless” said Reason… “Give it a Try” whispered the Heart.” ;)


  5. Lynda says:

    GREAT post! I have a Rocky clip on Youtube stored on my Favourties bar on my browser so it’s at the ready if I’m having one of those days when I need a boost.

    Gonna check out some of your tunes too, thanks for sharing! Right now Nicki Minaj is better than 2 shots of espresso for me to get me pumped, check her out! :)

    • allimckee says:

      Hey Lynda! I have two Rocky clips bookmarked for those tank-filler moments too. Love Nicki Minaj as well! She was one of my playlists when I would run sprints / hills during the summer. Thanks for sharing — and I love “better than 2 shots of espresso” haha.. Have a fantastic day and keep grinding!! <3

  6. Kudcea says:

    Great post Alli,
    I am a big fan of what you and other GGS are doing. Are any of you based in Seattle or west coast? I live in Seattle and would love to meet/train with other women.

    • allimckee says:

      Hello and thanks! No one is located in Seattle or the West Coast at this time but we do have plans to travel for strength seminars. I’m not sure if I can let the word out yet as to what’s being locked in for 2012, but three seminars are getting inked in so far…and one as early as February ;) Please stay tuned for those updates because we would love to meet as many as possible too!


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