As if the Redskins Weren't Bad Enough Already and the Workout of the Day

The Saints cut Linebacker Junior Galette last week and today the Washington Redskins signed him. Now, there isn't a financial risk here with the 'Skins signing Galette for one year for the league minimum and he is a skilled football player. The problem is that Galette is a locker room headache (He lit up the Saints on Twitter during his departure...), he was charged with domestic violence (the charges were later dropped though a civil suit may be pending...) and apparently there is a video of Galette on a beach in a brawl where he is beating people with a belt. Awesome. Classy. Way to go 'Skins.

Today's quote is from my grandfather:

"It is easy to make a bad name for yourself. You have to work hard to make a good name for yourself."

Workout:
Warm-Up:
400 meter Run
2 minutes continuous Air Squats (Facing the wall to practice good form)
10 PVC Pipe Wrap Arounds
10 PVC Pipe Pass Throughs
10 Burgener Warm-Ups (Clean Focus with 35 lbs. barbell)
Strength Training:
3 sets of 1 repetition Power Clean (Go heavy!)
4 sets of 3 repetitions Back Squat (Heavy here too!)
2 minutes AMREP (As Many Reps as Possible) Deadlift with 185 lbs.
Metabolic Conditioning: 3 Rounds for Time
10 Back Squats at 155 lbs. (Go heavier or lighter as needed)
10 Deadlifts at 155 lbs. (Go heavier or lighter as needed)
400 meter run
20 AbMat Sit-Ups with a 12 lbs. Medicine Ball
Cool-Down:
600 meter Jog/Walk
Mobility:
2 minutes Half Kneeling Triplanar Stretch

Have a Good Day!!

WOD: Burpees Hate You Too!

Just a quick post after a tough workout. Burpees are the spawn of Satan in my humble opinion. For the hell of it I wore my heart rate monitor for this workout. With transitions from warm-up to cool-down it took a total of 51 minutes and 59 seconds. My average heart rate was at 136 bpm with the maximum at 173 bpm. Rugged.

Warm-Up:
3 minute continuous Air Squats
50 Straight Leg AbMat Sit-Ups
5 minute AMRAP (Slow Warm-Up Pace):
10 Burpees
30 seconds Hollow Rock Bar Hang
10 Jumping Air Squats
30 seconds Trunk Twists with PVC Pipe
Cardiorespiratory Work:
12 minutes Steady State Row
Workout of the Day: 5 Rounds
30 seconds maximum Burpees
30 seconds Rest
30 seconds maximum Kettle Thrusters (I used two 35 lbs. kettlebells)
30 seconds Rest
30 seconds Hanging Knees to Chest
30 seconds Rest
Cool-Down:
3 minutes Jog with a Bear Hug of 25 lbs. Bumper Plate

Have a Great Day!!

Robert Kraft: STFU and the Workout of the Day

Let me get a few things out before a bunch of Mass-holes bombard me with their crap. The New England Patriots are a great franchise. Belichick is a Hall of Fame coach. Tom Brady is far and away one of the best quarterbacks that has ever played the game and a first ballot Hall of Famer when he is done. No doubt about it. Do ALL football teams try to find an edge to exploit over their opponents? Hell yes they do. The Patriots have just been caught doing some of these things in Spy-Gate and now Deflate-Gate. Those things do not phase me at all. My issue is with Robert Kraft and his flip flopping comments since this whole ball deflation, clown car, dumpster fire fiasco has come out. First, Kraft says they will accept their punishment. Then once the punishment does come down, he freaks out. Kraft blasted the league saying that the Patriots will fight Brady's suspension and the loss of draft picks. Then in May, he hugs it out with Roger Goodell on a couch at the owners' meetings and decides that they WON'T fight it and take their medicine. Then yesterday Goodell upholds Brady's four game suspension and Kraft comes out today saying that he is pissed?! Robert Kraft: Go away, shut up and watch Belichick win those first four games with Jimmy Garoppolo under center.

Workout:
Warm-Up:
5 minute continuous Weighted Sled Push (I went with a 200 lbs. sled)
5 minutes AMRAP: (Light weights at a warm-up pace)
10 Barbell Overhead Squats with a Sott's Press at the bottom of the squat (I used a 35 lbs. barbell)
10 Light Dumbbell Snatches per side (I used 20 lbs. dumbbell)
30 seconds hold chin over pull-up bar
Stretching:
40 seconds Elbow Plank Hold
3 minutes PVC Shoulder Girdle Stretch
Workout of the Day: AMRAP 12 minutes (I finished three complete rounds and started on a fourth round of lunges)
6 Front Rack Alternating Lunges with Barbell (I went 85 lbs. but will go heavier next time)
6 Alternating Single Arm Dumbbell Snatches (I went 50 lbs. but may go heavier in the future)
6 Strict Pull-Ups
200 meter Run
Cool-Down:
50 Bicycle Abdominal Crunches
2 rounds each:
10 meter Inch Worm
10 meter Spiderman
10 meter Bear Crawl
10 meter Crab Walk

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

Special Olympics and Snatch Focused Workout

An amazing part of of the Kennedy-Shriver legacy is the Special Olympics. Eunice Kennedy Shriver saw how people with developmental disabilities were excluded and marginalized in our society and in the 1950s and 1960s she started Camp Shriver in her backyard for these people. Because Eunice had been a collegiate athlete she knew that sports and play had a great ability to unite people. Finally, with Shriver's passion driving the vision, the first International Special Olympics were held for people with developmental disabilities in 1968. These athletes compete as hard as anyone in professional or collegiate sports but not for the money.... but for the pure love of sport.

Today's quote is the Motto of the Special Olympics:

"Let me win. But if I cannot win, let me be brave in the attempt."

Warm-Up:
3 minutes of continuous Turkish Get-Ups
10 PVC Wrap Arounds
10 PVC Pass Throughs
Burgener Warm-Up with PVC Pipe, Snatch Focused
Strength Training:
3 sets of one repetition Snatch (Heavy!)
3 sets of 3 repetitions of Push Press from the rack (Heavy!)
2 minutes As Many Repetitions as possible Push Press at 135lbs.
Workout of the Day for Time:
21-15-9 Repetitions
Snatch at 75lbs.
Strict No Kip or Band Pull-Ups
Cool Down:
400m Walk

50 Bicycle Abdominal Crunches

Have a Great Day!!

Cardiorespiratory Output Day and the final review of Crossfit

Today will be a mellow cardio output day. Just a day to move, stretch, do some abdominal work and not touch a weight!!

I would absolutely recommend that if you are interested in trying Crossfit, you should check out your local affiliate and see if they offer a free week trial. I have not mentioned the name of my local Crossfit affiliate because I was not sure exactly what this review would look like. I will say now though that I highly recommend Crossfit Fixx in Tucson, Arizona for the following reasons: 1) Excellent instruction on proper form. 2) Scalability and adaptation to varying levels of fitness and experience that helps to promote self-confidence. 3) And maybe the most important... a fun and supportive community of people that encourage and challenge each other. If during your free week trial you do not experience these aspects at your local affiliate, you may want to look elsewhere.

Today's quote is from Joe Namath:

"When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things."

Cardiorespiratory Output Day:
Spin Bike Interval Training, 45 seconds high intensity, 2 minutes low intensity, totals of 43 minutes
AbMat Sit-Up, 100 repetitions
Foam Roller Work

Have a Great Day!!

Day off From Crossfit, 5x5x5

Today is a day off from going to Crossfit, but I am going to lift at home. My plan is to do some heavier powerlifting and then tomorrow do a cardiorespiratory output day with stretching and abdominal work.

Warm-Up:
3 minute Row
10 PVC Pass Throughs
10 PVC Wrap Arounds
30 second Hold Chin Above Bar
50 AbMat Abdominal Crunches

Weight Training 5x5x5 (Five exercises, five sets of five repetitions):
Bench Press
Back Squat from the Rack
T-Bar Landmine Row
Deadlift
Push Press from the Rack

Cool Down:
400m Walk

Have a Great Day!

Gun Control, Jeff Jefferies and Crossfit Day Five

Another mass shooting, this time in Louisiana. I have no idea when we are going to do something about gun violence in this country. It is embarrassing. I could go on a great rant but you would probably love watching this video by comedian Jeff Jefferies more than reading my expletives. "Guns to a Drone Fight"... priceless.

Great Friday at Crossfit. The warm-up today included a couple of fun games that got us moving quite a bit. The workout was short but very challenging. Light on the legs but pretty strenuous on the upper body. The Burgener warm-up led by the coach did a fantastic job of breaking down the clean into manageable bits to get people doing the exercise properly.

Warm-up:
90 second row + 90 second continuous wall therapy  air squats (facing wall, hands on wall, feet as close to wall as form allows)
10 PVC Wrap Arounds
10 PVC Passthroughs
Modified Burgener Warm-up clean focus with PVC
Game:
10 Min CrossFit game Pizza Box Knock Off (If someone knocked the AbMat out of your one hand you had to do three burpees... ugh) and a Crabwalk to Ball Collection Team Event
WOD:
Metabolic Conditioning for Time:
3 Rounds
200m Run
6 Squat-clean-thrusters (75/55) (I went with 95lbs. The Rx+ was 135lbs.)
10 Pull-ups (band as needed or supine ring rows)
Cool Down:
1:30/side single-leg row (strapless)
Mobility:
3 minute Quadriceps stretch

Have a Great Day!!

Quick Crossfit Day Four Post

My legs would like to thank the Crossfit gods for the Workout of the Day today! It turned out to be a WOD that focused mostly on the upper body which my quads really appreciated. We had a good 1.5 mile run on the warm-up and I had a nice chat with one of the members. Clearly one of the best parts of Crossfit is the camaraderie that you build with the people there. I have had a good time getting to know a few of the folks that are members of the local box. After four days I have realized that the workouts in Crossfit are tough, can be applied a number of fitness abilities and the variety will keep me from getting bored. I do have most of the gear at home to do these workouts so it is hard to justify paying a membership fee. If I did not have my own gear, I would absolutely join up!

Warm-Up:

3 minute continuous Air Squat

5 minute AMRAP at warm-up pace:

30 second hold Chin Over Pull-Up Bar

25m Foot Pull Drills

30 second Hollow Rock Hold

Cardiorespiratory:

2x8 minute Steady State Run at 70%-80% of Maximum Heart Rate

Rest one minute between sets

WOD: Metabolic Conditioning, 4 Rounds for Time

10 Hand Release Push-Ups

9 Toes to Bar or Knees to Chest

8 Ring Dips

7 Hang Power Cleans (75/55) (the Rx+ is 135 lbs. for men so I went with 100 lbs.)

Cooldown:

3 minutes of One Leg Jump Rope

Have a Great Day!!

"Securing the Border" and Crossfit Day Three

I love it when a politician says that they will "secure the border" between the U.S. and Mexico or that they will not vote on some other important legislation until we "secure the border". The people that say those three words are either idiots or ignorant. I have been traveling on the U.S./Mexico border for weeks at a time for just about two decades. The Mexicans that I have been blessed to meet there are not drug or human smugglers or rapists. They are farmers, ranchers and people fishing. Are there bad people out there? For sure. I have run into way more scary Americans on the border than Mexicans. The border along the Rio Grande in the lower canyons will never be secure. There will never be a fully secure wall or fence there. Anyone that tries to tell you otherwise is full of crap. Anyone that claims that the Mexicans will pay for that wall is not an idiot.... they are delusional?!

Whenever people say we need to "secure the border" or keep "illegals" out of America I ask them a simple question: If you were a Mexican with no hope of finding a job and you had to feed your spouse and kids, would you enter the U.S. illegally? Most people answer "Yes". I would. The reality is this: Americans want illegal drugs. Mexican drug cartels provide those drugs. Because there is more money in the drug trade than anywhere else in Mexico, that is where people work. People who see no way out but to carry a backpack full of drugs across the desert for sometimes hundreds of miles. Or, they enter the U.S. illegally to find a job that no American will do for peanuts: Picking fruit or vegetables, cleaning hotel rooms, digging ditches. The other truth: The "War on Drugs" has failed. The solution is to decide what we as a nation want to do about drugs. If they were not illegal, there would be no interest in selling them. We could take the wasted money from the "War on Drugs"  and use it to help develop Mexico economically. That would be cheaper than the border security and wall building. Once the Mexican economy is stable and the drug cartels no longer make money hand over fist, the Mexicans will stay in Mexico and work there. These people don't WANT to leave their families!

Off my soapbox, onto the Crossfit box. Great instruction and camaraderie again. Excellent Turkish Get Up demonstration which I equate to weighted line dancing?!

Warm-up:
3 minute continuous kettlebell Turkish Get Up (35/26)
10 Kettlebell Swings
10 Kettlebell Windmills
Triceps and Shoulder Stretch with Band
Quadriceps and Groin Stretch
WOD:
Metabolic Conditioning: (3 Rounds for Maximum repetitions)
As Many Repetitions As Possible (AMRAP):  3 rounds ×6 minutes per round with 1 minute rest between rounds.
AMRAP #1:
Row for 15 Calories
15 Standing Wall Ball Tosses (14/10)
AMRAP #2:
Row for 20 Calories
7 Barbell Thrusters (95/65)
AMRAP #3:
Row for 15 Calories
15 Standing Wall Ball Tosses(14/10)
(Try to duplicate performance in AMRAP #1)
Keep track of number of repetitions per round. (I was able to do 90 repetitions (three full rounds) in AMRAP #1, 54 repetitions (two full rounds) in AMRAP #2, and 90 repetitions in AMRAP #3)
Cool Down:
200m walk

Have a Great Day!

Crossfit Day Two and Becky Hammon Makes History Again!

Not that long ago I posted when Becky Hammon became the first woman Assistant Coach in NBA history. As an Assistant Coach for the San Antonio Spurs Hammon has had the opportunity to learn under one of the greatest coaches in the NBA, Gregg Popovich. Popovich and the Spurs have not made too much of Hammon's hiring. They have emphasized over and over that she was hired for her basketball knowledge, not to just hire the first full-time woman assistant coach. That seems to have been reinforced by the fact that the Spurs just won the NBA Summer League with Hammon, not Popovich at the helm. Awesome!

Today was day two for the Crossfit trial. The instruction was again excellent. I had never done a Barbell Push Jerk before. The coach broke it down into simple steps and then watched and did a great job of detecting and correcting form issues. I am also not very gymnastically talented. Whenever I attempt handstand push-ups I am either concerned about crashing through the wall or smashing my head into the floor. I was given some great ways to modify these by using a box in a pike position to start building up my strength for future handstand push-ups. Finally, I have done Barbell Power Snatches before, but not real ones. I was coached in the finer points and learned a ton. Day two: Great stuff!

Warm-up:
3 minute Row
5 PVC Passthroughs
PVC Shoulder Stretches
5 minutes AMRAP:
10 Barbell Box Back Squat
30 second Wall Sit with a Medicine Ball squeezed between legs (20lbs./14lbs.)
10 Barbell Overhead Press
30 second Handstand Hold
Strength:
4×2 Push Jerk from rack at 85% of one repetition maximum (I used 155lbs.)
WOD:
Metabolic conditioning for time:
Three rounds: 18-15-12 repetitions
Handstand Push-ups (modified for clumsy oafs like me)
Power Snatch (I used 95lbs.)
Cooldown:
3 minute walk

Have a Great Day!!

Yesterday's Rowing and Day One of Crossfit

First, yesterday I rowed for 30 minutes for a total distance of 7050 meters. It was pretty damn hard for me and has set a very good benchmark for the future.

Today, I went to my first Crossfit class at an affiliate very close to our place. I went in on Saturday and chatted with one of the coaches about the class. Apparently the 5:30am and 6:30am classes are packed and the 7:30am class has fewer people in it. I felt that going to the 7:30am class allowed me to workout with five or six other folks while still being able to ask questions of the coach.

The coach provided very good instruction and a number of times she went out of her way to say very important things like, "I would rather have you use lower weight and use good form than try to use a weight that is too heavy." I have watched too many "Crossfit Fail" videos that do the exact opposite of this. 

I arrived a few minutes early and caught the end of the 6:30am class. While warming up and gently stretching, I was getting a bit irritated because there were people that were violating a personal pet peeve of mine: Needlessly dropping bars. I get it when people drop bars when they are attempting a heavy weight and they fail, dropping the weight. But, these folks were dropping bars simply to drop them after completing a repetition. I got over it, but it was an ominous beginning.

The people that I worked out with were of various shapes and sizes and of varying physical ability. As we went through the routine the coach gave very solid tips and advice for form adjustment. It would be interesting to see how well that happens in a class that is full with 12 participants. The workout was very solid and I left the facility sweating like a pig. I will let you know how tomorrow goes! So far, two thumbs up!

Workout: This was a "Chipper". Lots of different exercises that you "chip away at".
Warm-up:
3 minute continuous plate floor push (45/25) (The first weight amount is for men and the second is for women)
5 PVC Wrap arounds
5 PVC Passthroughs
5min AMRAP: ("As Many Rounds As Possible")
10 Barbell Overhead Squats with a Sotts Press at the bottom of the squat
30 second Barbell Overhead Squat hold at bottom of squat
10 Barbell Hang Muscle Snatch
30 second Pull-up hold with chin over bar
WOD:
Metcon ("Metabolic Conditioning") for Time
100m Farmers Carry with Kettlebells (2×53/35)
5 Snatches (95/65)
200m Farmers Carry
10 Clean and Jerks (95/65)
100m Farmers Carry
15 Front Squats (165/125)
100m Farmers Carry
20 Back Squats (165/125)
Rest 1 min
Maximum time handstand hold
Cool Down:
3 minute run

I completed this WOD in 15:45 with a 45 second handstand hold.

Have a Great Day!!

The Summer Trial and Change Continues

Today I am going to ride the Concept2 Rowing Machine and go for a maximum distance in 30 minutes. Tomorrow I am going to begin a one week free trial at a local Crossfit affiliate. I have never tried Crossfit and I am very interested to see the progression throughout the week. I like the idea of Crossfit with a combination of exercises (i.e. cardiorespiratory, weight training, power training, etc.) however I do not know how I feel about the competitive "Again, faster" mentality. I feel that in some modalities (i.e. load bearing exercises) "faster" can often manifest itself as poor form and that can lead to injury. I will list the daily workouts here and give my feelings after each workout.

Today's quote is from George Bernard Shaw:

"Progress is impossible without change, and those who cannot change their minds cannot change anything."

Workout: Cardiorespiratory
Rowing Machine, 30 minutes maximum distance
Straight Leg Sit-Up, 50 repetitions

Have a Great Day!!

Presidential Candidate Quiz and a Cardiorespiratory Day!

My brother sent along a link to a  Presidential Candidate Quiz that I found very interesting. It does involve answering quite a few questions and then rating how strongly you feel about your answers. After it is all said and done it cranks out which 2016 Presidential candidate you most align with on major issues. I have found that it is great to get started on candidate research before I get besieged by attack ads that may or may not be accurate.

Today's quote is from Sharon Salzberg:

"Voting is the expression of our commitment to ourselves, one another, this country and this world."

Workout: Cardiorespiratory
HIIT Spin Bike, 35 minutes
Bicycle Abdominal Crunch, 100 repetitions

Have a Great Day!!

Indoors a Couple Days of the Year. This Time for Shoulders and Triceps!

It can be a love/hate relationship with the monsoon here in Tucson. Mostly it is love. It is hard to argue with the life giving rain that everything depends on for the rest of the year. It is also incredibly beautiful to watch large storms roll in when you live in big sky country. It is only a couple of times per year that I cannot use the outdoor gym that I have set up here and it seems like today is one of them. Today will be focused on dumbbell work, bodyweight exercises and a bout on the rowing machine. Inside.

Today's quote is from Langston Hughes:

"Let the rain kiss you. Let the rain beat upon your head with silver liquid drops. Let the rain sing you a lullaby."

Workout: Shoulders and Triceps

Rowing Machine, 30 minutes

AbMat Abdominal Crunch, 50 repetitions

Weight Training:

One Arm Dumbbell Shoulder Press, 3 sets of 8-10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Standing Dumbbell Side Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Alternating Dumbbell Front Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Diamond Triceps Push-Up, 3 sets of 20 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Shoulder Shrugs, 3 sets of 20 repetitions

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

A Quick Chest and Biceps Post

Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions

Have a Great Day!!

WTF is Jimbo Fisher Thinking? Leg Day!!

Florida State football players De'Andre Johnson and Dalvin Cook have been suspended from the team for separate assault charges on women. Coach Jimbo Fisher has responded by banning FSU players from local bars?! Does he actually think that banning players from local bars will keep his players from punching women? College students can drink ANYWHERE near the FSU campus, they don't need to drink at bars. They will still be drinking. They will still be interacting with women on campus. There will still be conflicts on campus. At some point they need to display some common sense, some judgement and some maturity. Jimbo Fisher, start by teaching these young men about being productive members of their community. When there is trouble in the future (Not if, but when...), teach your players to be the better man and walk away from it.

Today's quote is from Charlotte Bunch:

"Sexual, racial, gender violence and other forms of discrimination and violence in a culture cannot be eliminated without changing culture."

Workout: Legs
Warm-Up:
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 100 repetitions
36" Box Jump, 10 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
25m Side Step with Resistance Band, 3 sets

Have a Great Day!!

Roger Federer: Class Act and a Shoulder and Triceps Workout

Well, "The Old Man" Roger Federer lost to Novak Djokovic in the Wimbledon Finals. It was a great match, but Djokovic was clearly the better player on Centre Court. What stood out to me during and after the match though was the classy way that Federer handled himself. During crucial points, after battling and losing a point there were no histrionics. There were no exaggerated grunts, screams or fist pumps when he won a hard fought point. In the words of the great Stuart Scott, Federer was "As cool as the other side of the pillow". When Djokovic did win the match Federer was asked what he thought and Roger said, "Novak deserved to win. He was the better player, he came out and was playing great tennis.... but so was I."

Today's quote is from Knute Rockne:

"One man practicing sportsmanship is far better than a hundred teaching it."

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order  for one minute to complete a set. 5 sets total.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 8-10 repetitions
Overhead Triceps Extension, 3 sets of 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Weighted Keg Push Press, 3 sets of maximum repetitions
Triceps Dip, 3 sets of maximum repetitions

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker". 

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!

Continued Dominance of America's Women and an Active Rest Day

Today Serena Williams won the Wimbledon title.... again. That makes 21 Grand Slam singles titles and 13 Grand Slam doubles titles with her sister Venus. Overall her record is 723 wins with only 121 losses... that is an unheard of 85% winning percentage?! Between the USWNT World Cup title and now Serena taking Wimbledon, American women are kicking some serious ass lately!

Today's quote is from Serena Williams:

"I've always considered myself the best and the top. I never considered that I was out of it."

Active Rest Day:
Rowing Machine, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions

Have a Great Day!!

Jefferson Davis' Descendant Brings Down the Confederate Flag, Chest and Biceps Workout

South Carolina Republican Representative Jenny Horne got really upset. After the racially motivated mass shooting in Charleston, South Carolina a ground swell of emotion, energy  and support formed to get the Confederate Battle Flag removed from the grounds of the South Carolina Statehouse. But, a small group of Republican lawmakers used the argument that the flag did not represent hate, that it represented their heritage and they were fighting the removal of the flag. Jenny Horne was over it. 

"I have heard enough about heritage, I am a descendant of Jefferson Davis, Okay? But that does not matter. It's not about Jenny Horne. It's about the people of South Carolina who have demanded that this symbol of hate come off of the Statehouse grounds." Among the nine people killed in the shooting rampage was State Senator Clementa Pinckney, a colleague and friend of Jenny Horne's. Tearfully Horne continued. "I cannot believe that we do not have the heart in this body to do something meaningful such as take a symbol of hate off these grounds on Friday! For the widow of Senator Pinckney and his two young daughters, that would be adding insult to injury and I will not be a part of it!"

This morning, the Confederate Battle Flag was removed from the South Carolina Statehouse grounds and placed in a museum. Well done Jenny Horne. Rarely in this day and age do we see politicians do things simply because they are the right thing to do.

Workout: Chest and Biceps
Warm-Up: Perform each exercise in order, one minute each
Jumping Jack
AbMat Crunch
TRX Chest Press
Bicycle Abdominal Crunch
Trunk Twist
Weight Training:
Bench Press, 1 set of 10 repetitions at 50% 1-RM, 5 sets of 1-5 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Parallette Push-Up with Feet on 36" Box, 3 sets of 15 repetitions
Barbell Wrist Curl, 3 sets of 15 repetitions
Dumbbell Chest Fly, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
Weighted Dip (+50lbs.), maximum repetitions
Captains of Crush Grip Trainer, 15 repetitions

Have a Great Day!!

An Ankle, Fingers and a Leg Workout

Okay, first things first: I hope that C.J. Wilson, Jason Pierre-Paul and Rory McIlroy will be able to return to their professional careers as soon as possible. I would not wish these types of things on anyone. But... What the hell were they thinking?! The first two collectively lost three fingers in firework accidents (?) on the 4th of July and Rory ruptured a ligament in his left ankle playing soccer with his buddies. C.J. Wilson may or may not have made the Buccaneers' roster prior to his injury, JPP was still working out his contract with the New York Giants and Rory will now most likely miss the British Open. All together, these things (fireworks and soccer...) that I could handle as a 12-year old kid have maimed two of them for life and cost them potentially millions of dollars! Someone failed these guys when it comes to risk management. Yes, money is not everything. But, I guarantee that all three of them would love to go back in time and change what has happened to them.

Today's quote is from Charles Duhigg:

"Between calculated risk and reckless decision-making lies the dividing line between profit and loss."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 sets
Seated Weighted Calf Raise, 3 sets of 15-20 repetitions
25m Weighted Sled Push, 3 sets
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Forward Lunge, 3 sets of 8-10 repetitions

Have a Great Day!!

Man I Hate That Guy.... But He is an All-Star. Shoulders and Triceps

A-Rod is turning forty soon and the guy is one of the most despised athletes in all of sports. "Bleacher Report" made a list, "The 10 Most Notorious Steroid Users in Sports History". Alex Rodriguez ranked third only behind Jose Canseco at number two and Barry Bonds at number one. The problem for me is this: A-Rod would have been great without using PEDs and would be one of the most loved players in all of sports. Currently, on his way to turning 40 years old (and presumably clean.... I would test the guy five times a day if I was the MLB...) A-Rod ranks among the leaders in on base percentage at .390 (6th overall), on base plus slugging .902 (8th overall) and OPS Plus at 149 (8th overall). Okay, yes he is a designated hitter and other folks like Prince Fielder may be more deserving of the American League roster spot. The biggest problem for A-Rod is this: People Hate Him. Neither the fans nor the players picked A-Rod to be an All-Star. In the end, that is what really matters despite his amazing stat line.

Today's quote is from Chris Pine:

"I believe in luck and fate and I believe in karma, that the energy you put out in the world comes back to meet you."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 30 seconds maximum effort, one minute rest to complete a set. 8 sets total.
TRX Triceps Extension, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Flutter Kick, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 25 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Standing Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets

Have a Great Day!!

Women Combat Marines and a Back Workout

During a year long training experiment conducted by the University of

Pittsburgh and the United States Marine Corps, females have been training alongside males in small combat units. Thirty percent of the women left the training due to physical injuries like stress fractures. That is a very high rate of injury, but the training included carrying packs over 150 lbs. and dragging 220 lbs. simulated injured Marines out of armored vehicles. Like all individuals... male or female... some can cut it and some cannot. A third of the young men that started in my boot camp training platoon washed out. Not surprisingly, some of the woman Marines outperformed their male counterparts. Women will begin serving in combat roles come January unless the Marine Corps or the Pentagon decide that some of the jobs should remain closed to them. The simple truth is this: If a person, man or woman meets the qualifications to do a job.... combat or not... let them do it. Service to one's country is not decided by genitalia... it is decided by heart.

Today's quote is from Carly Simon:

"A really strong woman accepts the war she went through and is ennobled by her scars."

Workout: Back

Warm-Up: Perform each exercise in order to complete a set. Three sets total.

Jumping Jack, 50 repetitions

Bicycle Abdominal Crunch, 100 repetitions

Trunk Twist, 25 repetitions

Barbell Good Morning, 25 repetitions

Weight Training:

Deadlift, 5 sets of 1-2 repetitions

V-Handle Pull-Up, 5 sets of maximum repetitions

Sumo Deadlift to High Pull, 3 sets of 10 repetitions

Rotating Wall Ball Toss, 3 sets of 20 repetitions

T-Bar Landmine Row, 3 sets of 6-8 repetitions

Kettlebell Swing, 3 sets of 10 repetitions

Bent-Over One Arm Dumbbell Row, 3 sets of 4-6 repetitions

Have a Great Day!!

Enough Said, Plus a Chest and Biceps Workout

Today's quote is from Abby Wambach:

"Finally."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
AbMat Crunch, 50 repetitions
Trunk Twist, 25 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
Axle Bar Curl, 3 sets f 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of maximum repetitions
Weighted Dip (Bodyweight +50 lbs.), 3 sets of maximum repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions

Have a Great Day!!

Monkey Off the Back and an Active Rest Day

Today is the opportunity for Abby Wambach to go out on top. Few athletes get the chance to end their career on the pinnacle, on their own terms. I was in Pittsburgh when the Steelers won the Superbowl in February 2006. Steelers' running back Jerome Bettis, at 33-years old finished his 13th NFL season as the league's fifth all-time leading rusher and finally won a Superbowl in the town he grew up in, Detroit Michigan. Retirement cannot come better than that. 

Wambach has won an NCAA National Championship, she is a two time Olympic gold medalist, she has been voted the FIFA Player of the year, and has scored 183 goals?! There are only two monkeys on Wambach's back: One is never winning a high school championship. That ship has sailed unless Abby does something like coach a high school team after she retires. The one that she can do something about comes today: Winning a World Cup. And it cannot be any better than playing the Japanese again, the team that beat the U.S. in 2011. I believe that she will win.

Today's quote is from Megan Rapinoe:

"I would get a turf burn on every inch of my body to win Abby a World Cup."

Active Rest Day:
Relaxing Stretches for the Back
Foam Roller Work
Bicycle Abdominal Crunch, 75 repetitions

Have a Great Day!!

Just the Facts When it Comes to Independence and a Leg Workout!

The "Founding Fathers" were not messing around at all when they declared their independence from England. I love listening to the reading of the Declaration of Independence. I like to think of Jefferson and other people like Ben Franklin choosing each word very carefully. The word that stands out to me is the word "facts". "The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world." There was no wishy-washy words like "To prove this, let these ACCUSATIONS be submitted to a candid world." They submitted FACTS. They had had enough.

Today's quote is from Aldous Huxley:

"Facts do not cease to exist because they are ignored."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 75 repetitions
Toes to Bar, 3 sets of 15 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat with PVC Pipe, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
50m Sled Drag, 3 repetitions
Weighted Standing Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions

Have a Great Independence Day!!

What was Jefferson Thinking? Shoulders and Triceps

A lot has been made of Thomas Jefferson recently. Yes, he was a slave owner. Yes, he had a long term relationship with Sally Heming, one of the slaves on his property at Monticello. Yes, Jefferson was most likely the father of six children by Sally Heming. For their own convenience, some people say that our nation was founded as a Christian country. Jefferson was not a Christian. Jefferson did not believe the most fundamental part of being a Christian: That Jesus was the Messiah and the son of God. Often, we hold our "Founding Fathers" on a pedestal, making them perfect. These guys were not perfect, but they were very brave. July 2, 1776 independence had already been declared, but Congress would not approve the final text until July 4th. Making last minute changes and kicking around the idea of putting everything that he had built in his life on the line... Again, not perfect. Just brave.

Today's quote is from Omar Bradley:

"Bravery is the capacity to perform properly even when scared half to death."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 5 sets 30 seconds maximum effort. One minute rest.
Bicycle Abdominal Crunch, 50 repetitions
Flutter Kicks, 25 repetitions
AbMat Crunches, 30 repetitions
Weight Training:
Barbell Push Press, 5 sets 1-5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 20 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions

Have a Great Day!!

Own Goal Brutality and a Back Workout

I am not a fan of the English or Japanese Women's Soccer Teams. I really wasn't attached to which team would meet the U.S. in the World Cup final. But man, it ripped my heart out when the Lioness's Laura Bassett scored an own goal in the ninety-second minute to eliminate the English from the final match. I cannot imagine that feeling?! Now, I can honestly say that I am pulling for the U.S. women to get redemption for their loss to the Japanese four years ago and for the English to beat the Germans to claim third place with Laura Bassett playing the game of her life.

Today's quote is from Greg Boyle:

"Redemption is possible, and it is the measure of a civilized society."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
TRX Row, 20 repetitions
Trunk Twist, 20 repetitions
Barbell Good Morning, 15 repetitions
AbMat Abdominal Crunch, 25 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-8 repetitions
Wide Grip Pull-Up, 3 sets of maximum repetitions
Rotational Wall Ball Throw, 3 sets of 20 repetitions per side
Upright Barbell Row, 3 sets of 8-10 repetitions
Dumbbell Bent Over Row, 3 sets of 4-6 repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Barbell Power Clean, 3 sets of 5 repetitions

Have a Great Day!!