When it Rains... Well...and a Workout

Tennessee has been suffering through a crazy drought and bad wildfires.... it has not rained significantly in over a month. That all changed last night. I was having to get up a little before 1:00 am to go to work at UPS but our cellphones went off with an alert about a possible tornado and that we should take shelter immediately. We ended up sleeping on the floor of the basement with our two little dogs curled up with us, frightened by the thunderstorm. Thankfully it seemed to be a false alarm. Still, throughout the day it full on DUMPED rain. In fact, Chattanooga got more rain in the last two days than we had from July 24th to November 27th?! Fortunately climate change is a hoax?! These weather extremes are TOTALLY normal?! Crazy.

I put in a solid eight hours at UPS loading boxes so the workout was quick but effective.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
Workout: Perform each exercise in order to complete a round. Three rounds total for time.
Kettlebell Weighted Lunge, 10 repetitions per leg
Seated Barbell Shoulder Press, 5 repetitions
Hand Release Push-Up, 10 repetitions
Strict No Kip Pull-Up, 10 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Whew!! and the Big Three Workout

Eight hours of loading boxes destined for the Amazon fulfillment center here in Chattanooga will take a bit out of you. From just after midnight until 8:00am we packed 18 wheeler trailers full of holiday gifts.... everything from Gurgle Pots (I had to look that up...) to large gas grills. I was not too excited to get up and go into the gym so I stayed and lifted at home. When in doubt I just stick with the basics to get the most out of the workout: Squat, Bench Press and Deadlift.

Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
Front Squat, 3 sets of 10 repetitions
Bench Press, 3 sets of 10 repetitions
Deadlift, 3 sets of 5 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Getting Up Sunday to be at Work Monday?!

And so "peak season" has begun at UPS. Today I will be getting up at 11:25pm to eat breakfast and get out the door to be at work by 12:15am on Monday. People need their stuff?! We will see what workouts are going to look like this week based on the work schedule.

Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post

Just wanted to post a quick workout before calling it a day.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
PVC Trunk Twist, 20 repetitions
Weight Training:
Incline Dumbbell Press, 5 sets of 8-10 repetitions
Back Squat, 5 sets of 4-6 repetitions
Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions
Barbell Push Press, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

New Found Appreciation and a Rest Day!!

Today is a day away from the weights and running. Yesterday I posted what I was thankful for and I wrote that prior to dinner. Rebecca had to work at the hospital yesterday so the Thanksgiving meal was left to me. Now, there are only two of us so it seemed silly to roast an entire turkey and I also did not attempt a pie.... I bought a pumpkin pie. So the rest of the meal was made from scratch: a roasted chicken, stuffing, mashed potatoes, cranberry sauce, roasted asparagus and fresh whipped cream for the pie. I now have an even greater admiration for all the people in my life who have pulled off a great Thanksgiving meal solo. It took all of my mental ability to have everything prepared and warm at the same time so that when Rebecca got home we could eat. It all came together but it was certainly touch and go there for a little bit. Thanks grandma, Lynn and all of the amazing Marine cooks that have fed me over the years!!

Have a Great Day!!

Thanks.

I could list a whole lifetime of things that I am thankful for today, but I think I will just focus on the latest things over the past year. I am very thankful for my little family and especially the addition of our second Australian Cattle Dog, "Biscuit". I am very thankful for the house that we ended up buying.... it really is a perfect home for us and I say out loud every day how lucky we were to have found it. Finally, I am thankful for the community that we landed in here in Chattanooga. It is a wonderful place to live and we have found good friends, neighbors and co-workers.

Marathon Training:
Run, hour and a half
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Chattanooga Mending and the Workout

Chattanooga is still recovering from a tragedy that occurred on Monday. A school bus with thirty-five elementary school children on board rolled over killing five children and leaving many injured in the hospital. Immediately after the accident,  the line at Blood Assurance downtown to donate blood was out the door and around the corner of the building. I cannot imagine the pain of the five families who have lost their children.... but I am confident the City of Chattanooga will do all it can to support them in their time of need.

Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training: Powerlifting Day!!
Front Squat, 5 sets of 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Seated Shoulder Press, 5 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Crud is on the Run and the Workout

I woke at 1:55am to get ready for work and felt a hell of a lot better than I expected. Resting on Sunday and not running was a good move. I was ready to get to work and I was able to get into the gym and lift today. I am hoping that Thursday will include a 10 mile run. My mental attitude was also given a boost with the Redskins putting a whooping on the Packers who eliminated the Skins from the playoffs last year. Now all we will need is a Thanksgiving day miracle against the Cowboys who look like they are on their way to the Superbowl?!

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 80% of 1-RM 5 sets of 2 repetitions
Snatch Pull, 2 repetitions of each: 90%, 95%, 100% and 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 85% of 1-RM, 1 set of 5 repetitions at 60% of 1-RM
Power Clean, 5 sets of 2 repetitions at 70% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Crud

I woke up this morning with what I call "The Crud": sore throat, clogged head, running nose. I punted on my run and stuck to a few other options. We walked the dogs a couple of miles, prepped our garden plot for the spring by turning the soil and adding dead leaves and cow manure and went in and cleaned the gym. That seemed like enough. The good news is that it was a smoke free day here... the first in a long time. Hopefully I will be feeling up for a Thanksgiving Day marathon training!!

Have a Great Day!!

Friday Rest Day, Saturday Weightlifting and Gardening?!

I enjoyed a very nice day away from exercise yesterday and today I went to the gym to lift. Once I got back from the gym we had a day off together with both humans and canines in the same place! Weird. We wrapped up the day with starting to prepare a garden plot for next spring. Tomorrow the cow manure goes down!! The big question is how to keep the dogs from rolling around in it?!

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Front Squat, 73% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Smoke Induced Cross Training

Today would have been my regularly scheduled short running day as part of my marathon training. However, some ass hat arsonist has made that not such a good idea. As you may know, we in the southeast have been dealing with a lot of smoke from wildfires burning in the region. We have had significant drought conditions for a long time as well... I can't remember the last time it rained?! Add to that some idiot lighting fires and you will have to find me in my basement on my Concept2 rowing machine!!

Workout:
Row, 5000m
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great and Hopefully Smoke-Free Day!!

Just a Quick Workout Post

Just a bit tired today so I am going to post the workout today and get myself to bed...

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Clean from the Block, 75% of 1-RM 6 sets of 2 repetitions
Clean Pull, 4 sets of 2 repetitions 90%, 95%, 100% and 105% of 1-RM
Front Squat, 3 sets of 3 repetitions at 83% of 1-RM, 1 set of 3 repetitions at 60% of 1-RM
Power Snatch, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Rest in Peace Gwen and the Workout

I have to say that I was pretty devastated to hear that Gwen Ifill passed away today. For a very long time we have allowed Gwen and Judy into our home in the evening as part of the PBS Newshour. We will miss her... Gwen was fun, smart, and held people she interviewed accountable... but mostly Gwen was just down to Earth. I know that she died after battling cancer.... I sure hope that she passed peacefully.

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from the Block, 75% of 1-RM 6 sets of 2 repetitions
Snatch Pull, 90% of 1-RM 2 repetitions, 95% of 1-RM 2 repetitions, 100% of 1-RM 2 repetitions, 105% of 1-RM 2 repetitions
Back Squat, 83% of 1-RM 3 sets of 5 repetitions, 60% of 1-RM 1 sets of 5 repetitions
Power Clean, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Southeast Wildfires and Marathon Training

It probably wasn't the best idea to run today, but I knocked it out anyway. There are a number of wildfires burning in the southeast and Chattanooga has been under a smoky haze for the better part of a week now. I felt like I was training for the Beijing Olympics?!

Marathon Training:
Run, 2 hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Veterans' Day and the Workout

Yesterday was a beautiful day though a bit hazy from fires burning here in the southeast. It was also Veterans' Day and while at work at UPS a lot of people came into the trailer where I was working and they thanked me for my service to the country. It was very thoughtful and it was also really nice to have a full rest day.

I had to get to the gym early this morning to get my workout in so that I could be home when Rebecca came home from her overnight shift in the ER. It all worked out perfectly and then I could get out and take care of all the weekly chores while she got some well deserved sleep.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 80% of 1-RM 3 sets of 2 repetitions
Clean & Jerk, 80% of 1-RM 3 sets of 2 repetitions
Front Squat, 70% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Marathon Training and Happy Birthday, Jarheads!

Today is the 241st birthday of the United States Marine Corps. The Marines changed my life and put me on the path that I still follow today. I think the Marines do an outstanding job of giving young people a lot of direction and responsibility... whether they want it or not!! Happy Birthday, Devil Dogs!

Marathon Training:
Run, one and a half hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!! Semper Fidelis!

Not Really a Rest Day on Super Tuesday and the Workout Today

I think that it would have been interesting to watch the faces of the Clinton campaign like a time lapse, slow motion train wreck stare as they watched the Electoral College map fill in. It was amazing how badly the "professional pollsters" screwed up this election. I cannot remember, in my life time a bigger screw up in an election?! I am quite certain that the only person more stunned than Clinton was Trump. Well, with control of the House, Senate and White House it is time for Republicans to put up or shut-up. Getting elected is one thing, governing is another. I am hoping that Americans can all say that for the good of the country, I wish Trump success.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 15 repetitions
Clean from the Block, 70% of 1-RM 3 sets of 3 repetitions
Clean Pull, 95% of 1-RM 3 sets of 3 repetitions
Front Squat, 80% of 1-RM 5 sets of 3 repetitions
Power Snatch, 65% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Stay in America or Move to Canada?! Decisions, decisions....

Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

The Big Frog is Killing Me and the Run

On Thursday or Friday of each week I run for an hour and a half. Two weeks in a row now I have run down Dayton Boulevard and passed the Big Frog Brewery when they have had their tap room open. Last week they had a barbecue truck out front and this week they had an artisan pizza truck out there. I run by them after about 4 miles and the food just smells terrific!! We are going to have to swing in there and give'em a try!

Marathon Training:
Run, 2 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Sleeping In Saturday and the Workout

I was able to sleep in today and ended up getting a solid eight hours sleep before heading into the gym. Tonight we will also get the extra hour of sleep with the clock change. With that time change it will also remain darker and cooler much longer which is good for old Irish guys that are running long distances!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
GHD Sit-Up, 15 repetitions
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Best Baseball Game Ever, Thursday Night Football and a Rest Day!!

The Chicago Cubs finally won the World Series and it was by far the best baseball game I have seen in recent memory.... if not ever. It was really nice to see such a great sporting event to help me get through Thursday Night Football. What a horrible idea?! The players clearly do not have enough time to recover physically before they play on Thursday and it makes the product on the field terrible. Add to that the NFL's other "brilliant idea": Color Rush Uniforms(?!) and it really is a disaster.

Today I rested since tomorrow will be a bit cooler weather-wise. The cooler weather makes marathon training much more pleasurable.

Have a Great Day!!

Rest Yesterday, Lift Today

We survived the first all family hands on deck 3:15am wake up the other day and today it seemed easier. Yesterday was a nice break to let the body rest from running and weight training but it was nice to get back to the gym this afternoon. I am definitely on dinner prep for the next month while residency focus is on the unpredictable schedule of the trauma rotation so I am trying to get to the gym earlier.

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Snatch from the Knee, 80% of 1-RM 4 sets of 2 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 93% of 1-RM 1 repetition
Wide Grip Supine Grip Bent Over Row, 6 repetitions
No Feet Clean, 80% of 1-RM 4 sets of 1 repetition
Super Set: Perform each exercise in order to complete a set. 4 sets total. No rest between exercises.
Clean Pull with a Halt at the Knee, 95% of 1-RM 2 repetitions
Push Press, 3 repetitions
Mobility:
Banded Shoulder Exercises
Hamstring Stretch
Quadriceps Stretch