Last Workout Before the Westward Migration and A Workout for the Road Warriors Out There

It is getting to be that time when we need to start saying goodbye to our family members and get packed up to head back to Tucson. This will be the last post until we are safely back home. As some of you may know, our journey from the Washington DC area to Tucson takes us three days: 1) DC to Nashville, TN, 2) Nashville, TN to Sweetwater, TX, 3) Sweetwater, TX home in Tucson. Back in the day we could go non-stop but as we have gotten older it just seems silly. 

Three days in the car is brutal on me, so I thought I would link this workout from the American Council on Exercise for all of the drivers out there. Do it and you will not be a pretzel at the end of a long day sitting in the car. Mix it in with a good long dog walk when you finally get to your daily destination and you should be good to go!

Workout:
Warm-Up:
Jumping Jack, 30 repetitions
AMRAP 12 Minutes:
Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 15 repetitions

Have a Great Day and I will see you in the New Year!

Well Hell.... The 'Skins Did It! Running But No Weights

The Washington Redskins answered all of the critics last night with a convincing win over the Eagles on the road. NFC East Champions. Weird. Anybody that told you that the 'Skins would find themselves in this position at the beginning of the season was either A) a maniacally loyal Redskins fan with no grip on reality or B) a liar who was just pitying the poor, insane Redskins fan. For now we can just sit back, relish our NFC East Championship and feel all warm and fuzzy knowing that we cannot end with a losing record! Enjoy it while it lasts.... the 'Skins are most likely hosting the Seahawks in the first round of the playoffs.... the same Seahawks that have eliminated the Redskins in their last three playoff appearances. You throw one 800 lbs. gorilla off your back, another one takes its place!

Workout:
Rest Day from the Weights and Strength Training
Steady Pace Cardio, 3 Mile Run
Mobility:
Quadriceps, Hamstrings and Calf Stretches

Have a Great Day!

Time for Kirk to Get a Monkey Off His Back? How About the Gorilla? And the Daily Workout!

The Redskins play the Eagles tonight in Philadelphia. It is true that there is a lot at stake tonight: Whoever wins will be in the driver seat to win the NFC East and go to the playoffs. For Kirk Cousins there is a whole lot more at stake. Can this guy win a big game under the lights being the only game on TV? Can he win on the road? How about three wins in a row? Can he close the deal that will send the 'Skins to the playoffs for the first time since RGIII took them there in 2012? Is Cousins worthy of a contract for a starting QB in the NFL? One big win tonight may answer every one of those questions. A loss and all of them may linger unanswered a bit longer. This is not a monkey on his back.... it is an 800 lbs. gorilla!

Warm-up:
Jumping Jack, 30 repetitions
Air Squat, 50 repetitions
Workout:
AMRAP 15 minutes:
Dumbbell Romanian Deadlift, 10 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 20 repetitions
Mobility:
Quadriceps and Hamstring Stretches

Have a Great Day and Hail to the Redskins!!

Merry Christmas and the Daily Workout!!

We had a very mellow and relaxing Christmas. Late breakfast, later lunch, gift exchange and then a wonderful home cooked meal. I made out like a bandit with a GoRuck 80lbs. Training Sandbag with refillable bags, a new Aeropress Coffee Maker, a couple of great big bottle craft beers and a package of wonderful handcrafted hard salamis!! You can't do much better than that?! For those who are tired of the normal carols out there for Christmas.... here is my all time favorite, The Season's Upon Us by the Dropkick Murphys! Enjoy!

Workout:
Warm-Up:
Jumping Jack, 30 repetitions
AbMat Sit-Up, 30 repetitions
5 Rounds for Time:
Air Squat, 10 repetitions
Dumbbell Thruster, 7 repetitions
Diamond Triceps Push-Up, 20 repetitions
Alternating Lunge, 14 repetitions per side

Have a Great Day and a Very Merry Christmas!!

Christmas Eve, Rodman's, Sweet Baby Jesus and the Workout of the Day!!

The last day to frantically get gifts before the big day tomorrow! Fortunately I am done. Yesterday I went to fantastic store in DC called Rodman's to pick up some beer for a gathering with friends. It is a cool, quirky little grocery that also has an amazing beer selection in the back. Amazing place to buy last minute gifts for just about anyone.... but beware. Tight crowded aisles with lots of frantic last minute shoppers will not let you browse the shelves in peace looking for your Sweet Baby Jesus Porter!

Workout of the Day:
Warm-Up:
Steady Pace Run, 3 miles

Workout:
5 Rounds for Time:
Alternating Overhead Plate Lunge (35lbs.), 10 repetitions per leg
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 15 repetitions

Have a Great Day!!

What Global Warming?! The Workout of the Day!!

I just went for a walk with the dog around the neighborhood here in Bethesda, Maryland. It was raining so I wore my raincoat... but if it wasn't raining I would have just been in a t-shirt, shorts, a baseball cap and FLIP-FLOPS?! ON DECEMBER 23rd?! But don't worry. It is only supposed to be in the high 60s today. Should warm up to 75 degrees tomorrow?!

With the weather being as rainy as it is, I am forced to move into the very small basement here to exercise today. I normally like to workout outside, but sometimes when you are on vacation and the weather is crappy you have to make due with what you have got!!

Workout:

AMRAP 15 minutes:
Jumping Jack, 20 repetitions
AbMat Sit-Up, 15 repetitions
Hand Release Push-Up, 10 repetitions

Mobility:
Foam Roller Work

Have a Great Day!!

Running Around for Christmas and the Daily Workout!!

Just a quick workout post. Running around getting ready for Christmas day!!

Workout of the Day:
Warm-Up:
Jumping Jack, 30 repetitions
Steady Pace Cardio, 3 mile Run

Workout:
12 minutes AMRAP:
Hand Release Push-Up, 10 repetitions
Squat Jumps, 10 repetitions
AbMat Sit-Ups, 10 repetitions

Have a Great Day and Good Luck with the Holiday Chaos!!

Redskins Alone in First Place?! Workout of the Day!

Today is a great day in Redskins' Nation! Nothing is better than having the Redskins win and the Giants, Eagles and Cowboys lose and hear that the Cowboys are eliminated from the playoffs!! I honestly was hoping for a five win Redskins' season just to improve from last year's debacle.

The perfect situation for me would be this: Somehow the Skins go 8-8 on the season by beating the Dallas Cowboys in Dallas but don't go to the playoffs. This would allow me to have 1) The satisfaction of beating the Cowboys in Dallas, 2) Not have a losing record and dramatically improving from last season and 3) I blissfully end the season on a high note instead of hosting a playoff game against some team like Seattle who just obliterate the 'Skins at home.

Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions

Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching

Have a Great Day!!

Family, Tigers, and Net Zero Homes!!

We had a great visit with my brothers and my step-mother and her husband. It was fantastic to see family and we all met at the new home my brother Kevin has built. The place is a super energy efficient design, will eventually be a "net zero home" and he plans to use it as a model home for his company, Newphire Building. I am super proud of my brother Kevin and the amazing business he has built!

While we were visiting we also went and checked out the Carolina Tiger Rescue facility. If you are ever in the area around Chapel Hill you should check it out and if you have the means to help support this awesome project they can always use the help. These cats are amazing!

We will get back to the workout tomorrow after a relaxing and educational vacation weekend!

Have a Great Day!!

Cold and Rainy is Tough on a Desert Dog and the Daily Workout

The poor Och. When you are accustomed to 300+ days of sunshine a year, cold and rainy is pretty rough. I have never owned a dog that is so effected by bad weather. While we own this dog we will never, EVER be able to move to the Pacific Northwest?!

Warm-Up:
Jumping Jack, 30 repetitions
PVC Passthrough, 15 repetitions
PVC Wraparound, 15 repetitions

Workout:
5 rounds for time:
Dumbbell Deadlift, 20 repetitions
Hanging Knees to Chest, 15 repetitions

Mobility:
Hamstring Stretches
Foam Roller for the Back

Have a Great Day!!

Who Sits for Three Hours and Forty-Five Minutes Waiting for a Movie to Start? And the Workout of the Day!

We are going to see the new Star Wars movie at 8:45pm tomorrow with a couple of friends. My buddy went by to pick up the tickets today so that we would not have to wait in line. The people at the theater said they are going to open the doors at 5pm for people to find seats?! WTF?! Crazy.

Warm-Up:
Jumping Jack, 30 repetitions
Air Squat, 30 repetitions

Workout:
Four Rounds for Time:
Dumbbell Thruster, 20-15-10-5 repetitions
AbMat Sit-Up, 25-25-25-25 repetitions

Mobility:
Hamstring Stretches

Have a Great Day! And may the Force be with you! I may need it to be with me tomorrow night?!

Done with Politicians, Gun Violence, and Defending Islam for Now...Have FUN!! Oh and the Workout of the Day!!

After looking at my blog postings for the last few days I have decided to not be so damn heavy. Enough worrying about crazy politicians, religion and guns. It is the holiday season and I am excited to be back east among family, friends and great dogs!! For the remainder of this week at least I will refrain from too many heavy subjects!!

Warm-Up:
Dog Walk, 30 minutes
Turkish Get-Up, 3 minutes continuous

Workout:
For Time:
Air Squat, 80-60-40-20 Repetitions
AbMat Sit-Up, 40-30-20-10 Repetitions
Hand Release Push-Up, 20-15-10-5 Repetitions

Mobility:
Quadriceps and Shoulder Stretches

Have a Great Day!!

A Great Calming Discussion About Islam and the Workout of the Day

I spent the night at a friend's house on Saturday and while sleeping I often listen to the local public radio station. I woke early on Sunday morning to listen to NPR's Interfaith Voices and they were having a discussion regarding Islamophobia and and How ISIS Distorts the Quran. It was so nice to listen to real religious scholars soberly discuss these issues. I highly recommend anyone, who like me do not have a real grasp of the Quran or if all you know about it is from some political talking head or from searching Google.... I highly recommend you listen to the full radio show linked above. Very, very enlightening.

Workout of the Day:
Warm-Up:
Steady Pace Run, 3 miles

Workout:
5 Rounds for Time:
Alternating Overhead Plate Lunge (35lbs.), 10 repetitions per leg
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 15 repetitions

Have a Great Day!!

'Skins Win and Rest Day!!

Today is a day of rest from exercise. It was excellent just to hang out with friends and then watch the Redskins pull off an ugly road win. Though it was ugly, it was their first road win of the year and improved them to six wins this season which I did not predict would happen at the beginning of the year.

Back at the workouts tomorrow!

Have a Great Day!!

Muslim Athletes? Trump: "Who?" and the Workout of the Day

When President Obama said in his recent speech that many of our country's athletic champions are members of the Islamic faith, Donald Trump again showed his impressive ignorance by tweeting "Who? Is Obama profiling?" I think I am starting to realize that perhaps Donald cannot be held responsible for a lot of his bigoted comments because he doesn't know what profiling is?!

So for Trump's benefit, just off the top of my head... lets see... Muhammad Ali? Bernard Hopkins? Shaquille O'Neal? Hakeem Olajuwon?  Kareem Abdul-Jabbar? Mike Tyson? Aqib Talib?

Workout of the Day:
Warm-Up:
Jumping Jack, 30 repetitions
Suicide Sprints, 5 sets

Workout:
12 minutes AMRAP:
Hand Release Push-Up, 10 repetitions
Squat Jumps, 10 repetitions
Hanging Knee to Chest, 10 repetitions

Have a Great Day!!

Xenophobia, Muslims in the Military and the Workout of the Day!!

It is shocking the crazy rhetoric that is out there regarding Muslims in America. The idea that we would even consider banning people from entering this country based on their religion is insane. There was a great article in the Washington Post today about Muslims that serve in the U.S. military. The idea that because there are crazy people in this world that commit crimes in the name of religion (not just ISIS... some nut job shot up the Planned Parenthood office in Colorado Springs?!) that we would condemn everyone of that faith is just... well... un-American.

Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions

Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching

Have a Great Day!!

Eastern Migration Complete and the Travel WOD of the Day!!

We made our way across the country from Tucson to Abilene, Abilene to Chattanooga. Fortunately we got a full day in Chattanooga. Rebecca had a residency interview at a hospital there and that gave Ocho and I time to get out of the car and go for a nice walk around the town, Once the interview was done, we finished our trip to Bethesda, Maryland. It was great to get home and get the hell out of the car.

I brought a couple of things home with me to help keep in shape while we travel: a foam pad, an AbMat and a set of select-tech dumbbells that range from 5-52.5 lbs. I imagine there will be running and some exercises each day throughout the holidays to help battle all of the calories I am about to consume.

Warm-Up:
Jumping Jack, 30 repetitions
Steady Pace Run, 30 minutes

Workout:
10 Rounds For Time:
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 10 repetitions
Goblet Squat, 10 repetitions

Have a Great Day!!

Amid Other News, Ash Carter Has Changed the World. Traveling Workouts.

All of the news is wrapped up in another mass shooting in California (Don't get me started on this...) and rightfully so. Until these things end they should be front and center.

However, if that were not the headline we would be hearing more about the incredible news that Secretary of Defense Ashton Carter has opened up all military combat positions to qualified women. This is ground breaking but the reality is that in the wars in Afghanistan and Iraq (and most likely Syria here soon...) women have been in combat for over a decade. Its about time this happened formally. It took courage on Secretary Carter's part and I applaud him for that.

Today I am wrapping up work. After that I am packing the car and tomorrow morning we, as a little family begin the drive that will eventually land us in the DC area for the holidays. I will post workouts from the road though they will be pretty mundane just to keep me from losing my mind and curling up into a painful ball of knotted muscles from an old car seat! Once in DC, I will be more regular in my postings as we again discuss working out over the holidays and while traveling!

Have a Great Day!!

Closing Up Shop, Wrapping Gifts and the Workout of the Day

We are starting to move toward our December break here in Tucson and I have cranked out my Christmas shopping. Tonight I wrap gifts while Rebecca is at a residency interview in Pittsburgh. Then it will be time to make our annual migration back to the east coast. The workouts will continue but it will mostly be maintenance work without a ton of heavy lifting.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
TRX Row
AbMat Sit-Up

Weight Training:
Deadlift, 5 sets of 1-5 repetitions 
Cannonball Pull-Up, 5 sets maximum repetitions 
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions

Have a Great Day!!

Twenty More NOLS Grads and the Workout of the Day!!

Today twenty newly minted NOLS graduates wrapped up their NOLS Semester in the Southwest! That is twenty more people that are out there that will advocate for Wilderness (with a capital 'W'...) and will always keep places like the Gila Wilderness, the Lower Canyons of the Rio Grande, Cochise Stronghold and the Galiuro Wilderness close to their hearts.

Warm-up:
Superset: Perform each exercise in order to complete a set. 5 sets total. No rest between each set.
Jumping Jack, 1 minute
Hand Release Push-Up, 1 minute

Weight Training:
Bench Press, 5 sets of 5-10 repetitions 
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions 
Dumbbell Fly, 3 sets of 10 repetitions 
Alternating Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

Quick Leg Post!

Just a Leg Workout Post Today!

Warm-up:
Jump Rope, 1 minute
AbMat Sit-Up, 50 repetitions

Weight Training:
Back Squat, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10 repetitions 
Romanian Deadlift, 3 sets of 10 repetitions 
Bodyweight Calf Raise, 3 sets of 50 repetitions

Have a Great Day!!

How bad Are the Browns? The Shoulder Triceps Workout!

The Baltimore Ravens have lost almost every skill player on offense and they are still beating the Cleveland Browns?! There are times as a Redskins fan that I feel sorry for myself.... then I talk to my buddy who is a Browns fan.... and life seems pretty good!

Warm-Up:
Heavy Rope Whip, 5 sets of 1 minute each. One minute rest between sets.

Weight Training:
Strict Overhead Barbell Press, 5 sets of 1-5 repetitions
Triceps Dip, 5 sets of 20 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Tricep Extension,  3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 8-10 repetitions

Have a Great Day!!

Give it up for The Mountain on Strongman Workout Day!!

In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"

Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions

Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions

Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry

Have a Great Day!

Quick Saturday Workout Post

Just a quick listing of today's workout:

Warm-Up:
Jumping Jack, 50 repetitions 
Hand Release Push-Up, 20 repetitions 
AbMat Sit-Up, 75 repetitions 

Weight Training Circuit: Perform each exercise in order to complete a set. 5 sets total. No rest between sets.
Heavy Bench Press, 5 repetitions 
EZ Bar Curl, 10 repetitions 
Rotational Wall Ball Toss, 15 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per side

Have a Great Day!!

Pretty Lousy Showing by the NFC East on Thanksgiving and the Workout of the Day

I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.

Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes

Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Made it to the Thanksgiving Break and the Workout of the Day!!

I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for!

Warm-Up:
Jumping Jacks, 50 repetitions
Burpees, 10 repetitions
PVC Passthroughs, 10 repetitions
PVC Wraparounds, 10 repetitions

Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt
Skullcrushers, 3 sets of 8-10 repetitions
Barbell Shrugs, 3sets of 8-10 repetitions
Overhead Triceps Extensions, 3 sets 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
AbMat Sit-Ups, 100 repetitions

Have a Great Day!!

Quick Post of Last Night's Tough Workout

Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher!

Warm-Up:
Steady State Rowing Machine, 20 minutes

Weight Training:
Barbell Snatch, 5 sets if 1-2 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Dumbbell Pullover, 8-10 repetitions
Hanging Knees to Chest, 20 repetitions
100m Farmer's Carry

Have a Great Day!!

Are You Ready For Some Football?! Workout of the Day!

Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way.

Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets.
400m Run
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions

Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions
Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions
Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions

Have a Great Day!!

Redskins Mauled by Panthers and Leg Day

Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.

Warm-up:
Spin Bike HIIT, 20 minutes

Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets

Have a Great Day!

Today is Why You Live in the Desert and the Workout of the Day

Today was one of the most beautiful weather days! For all of the brutal summer days that we deal with here in the Sonoran Desert there are real gems that make it all worthwhile. Today was one of those days: Sunny and in the mid-70s!

Today I continued the lighter weight, higher repetition weight training as I get back to daily weight training. Tomorrow is leg day and I will continue to proceed lightly. On Monday I will begin the heavier weights once again!

Warm-Up:
Heavy Rope Whip, 3 sets 1 minute each. 1 minute rest between sets.

Weight Training:
Barbell Clean and Jerk, 3 sets of 10 repetitions.
Medicine Ball Push-Up, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions

Have a Great Day!

Little Family Reunited and The Daily Workout

Rebecca left at 4am for residency program interviews the morning I returned from the field. That will make it about a month since we have seen each other. Ocho and I will pick her up at the Tucson airport tonight at midnight. It will be good to have our little family all together again!

Today I threw together a back circuit that ended up being pretty intense. My guess is that if I had done this workout prior to going to the field it would not have been too bad. After three weeks of not hitting the weights, it was pretty rugged.

Warm-Up:
Jump Rope, 1 minute

Back Circuit: Perform each exercise in order to complete a set. Three sets total. 30 seconds rest between sets.
Barbell Sumo Deadlift to High Pull (95#), 10 repetitions
Wide Grip Pull-Up, 10 repetitions
Bent-Over Dumbbell Row (78.5#), 10 repetitions per side
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!

Back from the Field and the Daily Workouts!

It is good to be back in Tucson after working a three week contract on the river section of the NOLS Fall Semester in the Southwest. Those students got a great trip down one of the most beautiful rivers in America and learned more about the U.S./Mexico border than most of the people running for President in 2016!

Today's workouts were light and not too intense as I ease back into workouts after my field contract. Steady rate cardio and low weight with high repetition weight training. i will kick up the intensity again starting next week.

Morning Workout:
Steady Rate Rowing Machine, 30 minutes

Evening Weight Training:
Bench Press, 3 sets of 10 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 3 sets of maximum repetitions
AbMat Sit-Ups, 100 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!!

Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Redskins: That Was Miraculous. Rest Day

I have never been so bummed out by the first half of a Redskins game. I have become resigned in the fact that the 'Skins are probably going to win five games this season and I had counted the Tampa Bay Buccaneers as one of those potential five wins. When they went down 24-0 I was sure that it was over. The fact that they came back and won that game is a miracle. You never see Kirk Cousins like this!!! Kirk deserves to be fired up after that come from behind win! Still....Five win season and I will be happy.

My partner returned late Saturday night from a month long medical school away rotation in the DC area. Sunday was the rest day from weight training and we just relaxed and took the dog on a walk. It was good to move, even a little bit but give the body a break from the weights. Back to the workouts today!!

Sunday Rest Day:
Walked with the Dog, 3.5 miles

Have a Great Day!!

Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

Mini Rescue Mission and the Workouts Today

The evening workout got postponed when we had to do a mini rescue of one of our co-workers this evening. She went on a planned 22 mile run that should have ended at at around 4:30pm. She called after taking a bit of wrong turn and ran 30 miles and was hoping to get a ride home. We hopped in a truck and drove 45 minutes one way up Reddington Pass. Fortunately, we found her just after dark and rolled back to do a quick workout.

Morning Circuit: Perform each exercise for one minute each. 5 sets total. No rest between sets.
Hand Release Push-Up
Sandbag Ground to Overhead
Bicycle SIt-Up
Sumo Deadlift to High Pull

Evening Weight Training Superset: Perform each exercise in order to complete a set. Three sets total.
Bench Press, 10 repetitions
Dumbbell Hammer Curl, 10 repetitions
Wrist Rollup, 4 repetitions

Have a Great Day!!

Tuesday: Mother Nature Said "Rest" and Wednesday: Legs

Tuesday afternoon and Wednesday morning Mother Nature unloaded some pretty impressive rainstorms along with lightning and thunder. The storms turned our outdoor workout area into a giant puddle so we called it at around 6pm on Tuesday and cancelled the Wednesday morning circuit. Today we had a great evening weight training session.

Evening Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Weighted Standing Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
25m Walking Overhead Plate Lunge
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!

Quick Post of Daily Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Renegade Dumbbell Row
TRX Row
Barbell Push Press
AbMat Sit-Up
Dumbbell Side Raise
Front Plate Raise

Evening Weight Training:
Strict Overhead Barbell Press, 5 sets of 10 repetitions
EZ Bar Skullcrushers with Close Grip Press, 5 sets of 10 and 15 repetitions respectively

Have a Great Day!!

Nauseating Loss at Michigan and The Sunday Workout

Yesterday's Michigan loss to Michigan State was the worst loss I have seen in college football. The Auburn return of a missed field goal to beat Alabama in the Iron Bowl was bad... but it felt good to watch Saban's jaw hit the turf. Yesterday was just ugly and sad... unless you are a Spartan's fan.

Warm-Up:
400m Jog
Hanging Knees to Chest, 15 repetitions
Air Squat with one second stall at the bottom, 20 repetitions
Hamstring Stretch
Strength Training:
Sumo Deadlift, 5 sets of 3 repetitions. Two minute rest between sets.
Metabolic Conditioning: 3 Rounds for Time
SISU Warhammer Swing, 10 repetitions per side
Tire Flip, 3 repetitions
100m Cannonball Farmer's Carry
Cool-Down:
200m Walk
Mobility:
PVC Trunk Twist
Hamstring Stretch

Have a Great Day!!

Saturday Workout Post

Quick post on the workout for Saturday.

Warm-Up:
Turkish Get Up, 2 minutes continuous
PVC Wrap Arounds, 10 repetitions
PVC Pass Throughs, 10 repetitions
AbMat Sit-Up, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Incline Wide Grip Parallette Push-Up, 3 sets of 20 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets

Have a Great Day!!

My Buddy at the Big House and Friday's Workouts

I have gotten some great texts from my buddy who was working on some structural projects at Wrigley Field this week and then headed to the Michigan vs. Michigan State football game today. He is a huge Michigan fan which is great but I still think the Sparty "Power Breakfast" ESPN commercial is one of my favorites of all time. Though I am a bit torn, in support of my friend I have to say, "GO BLUE!"

Morning Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
KB Goblet Squat
Barbell Good Mornings
AbMat Sit-Ups
Overhead Plate Lunges
Box Jump
Calf Raise

Evening Weight Training:
Back Squat, 5 sets of 10 repetitions
Stiff Leg Deadlifts, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No Rest between exercises.
50m Weighted Sled Drag
25m Weighted Sled Push
AbMat Sit-ups, 50 repetitions

Have a Great Day!!

Really Good Pitching Tonight and Steady State Cardio Day

Zack Greinke vs. Jacob deGrom: The best pitching that has been seen in a make or break MLB playoff game in a long time. With that said it is already 2-1 Dodgers! Today is a day off from the weights and will just be a steady state cardio spin. Back at the lifting tomorrow!!

Steady State Cardio:
Spin Bike, 30 minutes

Have a Great Day!

Quick Post of the Day's Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Hand Release Push-Up
AbMat Sit-Up
Barbell Thruster
Renegade Dumbbell Row
Wall Ball Rotational Toss

Evening Three Person Team Workout: 20 minutes AMRAP (Count the total number of push press repetitions for the team). Each athlete will start on one of the exercises. One athlete will perform the row and then rotate to the next exercise. Each member will continue rotating until time has expired.
300m Row 
AbMat Sit-Ups
Barbell Push Press, 95 lbs. 

Have a Great Day!!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Redskins: Competitive But Still Losing. Workouts of the Day

It seems like other teams have figured out how to beat the Redskins: Load up the box and stop the run. Force Kirk Cousins to beat you. Depending on which Cousins shows up will determine the outcome of the game. Pick 6 in overtime..... Bad Cousins.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Dumbbell Side Raise
KB Swing
Rotational Wall Ball Toss
Heavy Rope Whip

Evening Weight Training:
Dumbbell Chest Press, 5 sets of 4-10 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Weighted Dip (Bodyweight +35 lbs.), 3 sets of maximum repetitions
Concentration Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, one set of 15 repetitions after each of the above sets

Have a Great Day!!

Rest Day

Took the day to rest and recover. It was pretty relaxing and even though the Redskins lost today, it is apparent that the 'Skins are going to be competitive this season. It seems that Snyder is finally listening to people who actually know a thing or two about football. Now if he would only listen to the people who are telling him to change the team's name?!

Have a Great Day!!

Secret to a Redskins' Win Tomorrow and the Workout of the Day

Here is the formula for success for the Redskins to upset the Falcons tomorrow: 1) Multiple drives that are run heavy and take 10+ plays per drive, eating the clock. 2) Pot Roast and the rest of the Capital Punishment unload on Matt Ryan all game long. If Matt Ryan has time he is going to hit Julio Jones early and often and he will have 1,000,000 receiving yards tomorrow. And that is how the 'Skins will lose the game.

Warm-Up:
400m jog
15 Air Squats with Stall for one second at the bottom
Strength Training:
Back Squat, 5 sets of 4-10 repetitions
Metabolic Team Training:
20 minutes AMRAP: Count the number of Wall Ball Shots and meters rowed.
One athlete rows 500m
Other athlete does Wall Ball Shots with a 20# ball
When 500m row is complete switch places. Rinse, repeat.
Cool-Down:
400m walk
Mobility:
Quad and Hamstring Stretches

Have a Great Day!!

Quick Thursday and Friday Workouts

I will do a better job of posting this coming week. We had a flurry of activity here at the base and things have now settled down. Here are the workouts from Thursday and Friday.

Thursday:
Morning Circuit: Perform each exercise for 1:15 each to complete a set. Three sets total. One minute rest between sets.
Box Sprint
Prisoner Lunges
Barbell Good Mornings
Goblet Squats
AbMat
Jump Squats
Calf Raise

Thursday Evening Weight Training:
Deadlift, 5 sets 1-2 repetitions
Cannonball Pull-Ups, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 5 sets 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Bent Over Dumbbell Row, 3 sets 6-10 repetitions
AbMat Sit-Ups, 75 repetitions

Friday Evening Weight Training:
Barbell Push Press From the Rack, 5 sets of 6-10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Barbell Shrugs, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Hanging Knees to Chest, 3 sets of 15 repetitions

Have a Great Day!!