WOD: "God Made Dirt and Dirt Don't Hurt!"

Today was one of those days that makes you feel like you have accomplished things! I worked around the facility here at NOLS Southwest. Among other projects that got accomplished today was moving a giant pile of dirt. One shovel full at a time I filled the back of a big F-350 drove it across the property and shoveled it back out. Today's circuit training had an extra kick to it with that added bit of manual labor.

Weight Training: Legs

Dumbbell Squats

Dumbbell Lunges

Barbell Front Squats

Straight Leg Deadlift

Calf Raises

Glue/Hamstring Developer

Circuit Training WOD: "God Made Dirt and Dirt Don't Hurt!" (Each exercise done for one minute and fifteen seconds, three sets. One minute rest at the end of each set).

Box Sprints

Tire Jumps

Weighted Sled Drag

Walking Dumbbell Lunges

Sandbag Squats

Glute/Hamstring Developer

Crab Walk with Resistance Band

Have a Great Day!

WOD: "The Shoulders of Giants"

There were two folks who came out for the circuit training today after work. The name of the WOD comes from a quote from Isaac Newton. It is a reminder that all of us benefit from the work of those before us:"If I have seen further than others, it is by standing on the shoulders of giants".

Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Shoulder Raise
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Extension
Diamond Push-ups
Captains of Crush Hand Grippers
Heavy Barbell Shoulder Shrugs
Barbell Triceps Face-Breakers
Weighted Keg Push Press

Circuit Training WOD: "The Shoulders of Giants" (Each exercise done for one minute and fifteen seconds, three sets. One minute rest between sets).
Jump Rope
Triceps Dips
Front Plate Raises
TRX Triceps Face-Breakers
Sandbag Overhead Press
Seated Wall Ball Toss
Heavy Rope Whips

Have a Great Day!

Best Belts and the WOD: "Xmas Jaxon Flaxon-Waxon"

Today's workout is all about the back. Moving heavy weights through rows and dead-lifting. One thing that I believe in is a good weight belt. The thing is, I never really knew what a good belt was until I received my custom made belt from Best Belts. I had always used generic belts that I purchased from sporting good stores. I did a little research on-line and ended up at the Best Belts site. There were so many options to customize the belt. I ended up going with a single prong "Athlete" in Forest Green. Right out of the box the belt was comfortable, flexible and a perfect fit! I cannot say enough about this product from a small American company in North Carolina! Check it out!

Weight Training: Back
Dumbbell Pullover
One Arm Bent Over Dumbbell Row
Upright Barbell Row
TRX Row
Weighted Pull-ups
Landmine Rows
Dead-Lift

The WOD: "Xmas Jaxon Flaxon-Waxon"(Each exercise done for one minute and fifteen seconds, three sets. One minute rest between exercises).
Bent Over Barbell Row
Crunches
Stone Lifts
TRX Row
Medicine Ball Trunk Twist
One Arm Bent Over Dumbbell Row
Dumbbell Pullover

Have a Great Day!

Home Again, Home Again, Jiggedy, Jig, Jig!

I had a great weekend with friends back in the Washington DC area. I did not do a lot of exercise, drank a few beers and went to one of my favorite spots on the planet for Sunday brunch, GBD.

I arrived back in Tucson late last night and slept in. I ended up lifting after work and decided not to do any circuit training today and ya' know what? I felt great! My body was rested and my lifts felt incredibly strong.

Getting away from the routine, breaking up the usual and resting the body worked wonders!

Weight Training: Chest, Biceps and Forearms
Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-ups
Captains of Crush Grip Trainers (T, 1, 2)
Alternating Dumbbell Curls
Concentration Curls
Heavy Bench Press
Weighted Dips
Bench Press with Heavy Chains

Have a Great Day!

Shoulders, Triceps and the Travel Workout: "The 25-Minutes of Pain"

Today was a great day at work as the NOLS Southwest Semester got all geared up for 80 days in the backcountry. They head out for the mountains early tomorrow morning.

I am headed back east to visit with some long time friends for the weekend. I travel as light as possible when I fly but still want to workout. My traveling workout is pretty simple and something I like to call: 

"The 25 Minutes of Pain": (Each exercise for one minute, three sets. 10 second rest between exercises, one minute rest between sets.)
Jumping Jacks
Squats
Lunges
Plank
Abdominal Crunches
Push-ups
Shoulder Circles
It is a good full body workout where I only need to have a pair of shorts and my shoes to workout. It keeps me moving while I am gone and I am still ready to get back to the gym when I return home!

Today's weight training was Shoulders and Triceps:
Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Diamond Push-ups
Dumbbell Triceps Kickbacks
Suspension Strap Triceps Face Breakers
Weighted Keg Push Press

Have a Great Day and I will post again on Monday!!

Lifting for the Back and the WOD: "V for Victory!"

Today was a warm day in Tucson. It was an early morning lifting session followed by a circuit workout in the dark after dinner. We had a decent showing with four folks showing up to suffer for 30 minutes in the desert. It was a great time working out with friends and co-workers!

"You have enemies? Good. That means you have stood up for something, sometime in your life."
-Winston Churchill

Weight Training: Back
Dumbbell Pullovers
One Armed Bent Over Dumbbell Rows
Upright Barbell Rows
Weighted Close Grip Pull-ups
Horizontal Suspension Strap Pull-ups
Landmine Barbell Rows
Deadlift

Circuit Training WOD: "V for Victory" (Each exercise done for one minute and fifteen seconds, three full sets. One minute rest between sets).
Jump Rope
Sledgehammer swings
Plank
Kettlebell Swing
Horizontal Suspension Strap Pull-ups
Barbell Upright Rows
Crunches

Have a Great Day!

Just a Good Old Weight Routine and Birthday Cake!

Rebecca turned 39 years old today. After work we went out with friends to a bar in Tucson called the Home Plate. It has pool tables, old school arcade games but most impressively a whole series of batting cages! It was a great time and gave folks a good break after a rough leg workout yesterday.

Weight Training: Chest and Biceps:
Flat Bench Dumbbell Chest Press
Incline Dumbbell Press
Dumbbell Flies
Weighted Push-ups
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Barbell Bench Press
Weighted Dips

Have a Great Day!!

WOD: "Grasshopper..."

Today was a good heavy leg day with the weights followed by an excellent circuit training called "Grasshopper". I immediately thought of the insect but then remembered how much I loved the old TV show Kung Fu from the 70s and found this photo of Kane and his Master!

Weight Training:
Heavy Dumbbell Squats
Heavy Dumbbell Lunges
Heavy Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Bodyweight Calf Raises
Back Squats with Heavy Chains

WOD: "Grasshopper..." (Each exercise for one minute and fifteen seconds. Three sets with a one minute break between sets).
Dynamic Prisoner Step-ups
Weighted Walking Lunges
Glute/Hamstring Developer
Weighted Step-ups
Crunches
Wall Sits
Bear Hug Sandbag Squats

Have a Great Day!

WOD: "Keg Stand? What a Waste of a Good Keg?!"

I went on Craigslist here in Tucson and found a perfectly good keg at a yard sale for $25. I stopped by the local Ace hardware and purchased a 2-inch rubber cap that had a hose clamp attached. When I got home I followed the directions in this Sanke Diassembly Video to remove the valve.

Once the valve was out I filled the keg with sand to a total weight of 100 lbs. The great thing about training with an odd object like a keg is that as you lift it the sand shifts. As you clean the keg up the challenge comes from the moving weight of that shifting sand. This progression ends up involving a lot of core muscles to control the weight. We added in a keg clean to push press into today's workout.

Dumbbell Workout:
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Diamond Pushups
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Press

"Keg Stand? What a Waste of a Good Keg?!"(Three sets of each exercise, maximum of six repetitions per set).
Heavy Barbell Shoulder Press
Heavy Barbell Shoulder Shrugs
Barbell Triceps Face Breakers
Keg Push Press

Have a Great Day!!

WOD: "The Meanest of Times"

Today's workout was all about the back. I lifted my typical dumbbell routine with Rebecca and then lifted heavy this evening with my co-worker. Now it is Friday and payday!!

Dumbbell Workout:
Dumbbell Pullovers
One Armed Bent Over Dumbbell Row
Barbell Upright Row
Horizontal Suspension Strap Pull-ups
Weighted Pull-ups

WOD: "The Meanest of Times"
Superset 5 Tire Flips with 20 Sledgehammer Swings. Three sets of each exercise, no breaks.
Three sets of Heavy Landmine Rows
Three sets of Deadlifts, last set 1.5 Bodyweight for two reps
Three sets of Weighted Pull-ups

Have a Great Day!

WOD: "Pythons Need Love Too!"

My buddy and I were the only two to show at the evening circuit training so we stepped it up a little bit. By the end my arms were spent!

Weights:
Flat Bench Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Barbell Bench Press
Weighted Dips

Circuit Training WOD: "Pythons Need Love Too!" (Each exercise for one minute and fifteen seconds, three full sets. Fifteen seconds between each exercise, one minute rest after each set.)
Dynamic Prisoner Step-ups
Dips
Forearm Wrist Rollups
Suspension Strap Push-ups
Abdominal Crunches
Dumbbell Flies
Fat Barbell Biceps Curls

Have a Great Day!

Back to the Spin Cycle with "Maytag"!

Today was a great day at NOLS Southwest with our first catalog course of the year coming to Tucson! The Southwest Outdoor Educator Course was at the base getting ready to head to the mountains so we were all a bit busy. Today's hectic schedule made me bypass lifting and hit the spin bike with an ol' favorite, "Maytag"!

"Maytag" is a High Intensity Interval Training (HIIT) on a stationary spin bike:
2 minute warm up, seated easy spinning
1 minute, 15 seconds medium resistance, seated spinning
1 minute, 15 seconds heavy resistance, standing out of the saddle
Repeat between medium and heavy resistance for 10 rounds.
2 minute cool down, seated easy spinning.

Abdominal work

Have a Great Day!!

WOD Legs: "Roadrunner, If the Coyote Catches You..."

The roadrunner or paisano is one of the frequent visitors here at NOLS Southwest. Though they can fly short distances they tend to run where they need to go. Today's circuit training is dedicated to this native Sonoran desert dweller!

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer
Heavy Back Squats with Chains

Circuit Training: "Roadrunner, If the Coyote Catches You..."
10m Shuttle Run
Kettlebell Goblet Squat
Glute/Hamstring Developer
Weighted Sled Drag
Calf Raises
Standing Broad Jump for Distance
Crab Walk with Resistance Band

Shoulders and Triceps WOD: "Need a Shoulder to Cry On?"

Today I did heavy shoulder work with a lot of bodyweight triceps exercises. The circuit training, "Need a Shoulder to Cry On" had a strong showing with seven participants! Crushed it all out to the Pandora disco station. My one main complaint: "Billy Jean" by Michael Jackson, NOT disco.

Seated Dumbbell Shoulder Press

Lateral Dumbbell Raise

Alternating Front Dumbbell Raise

Diamond Push-ups

Dumbbell Triceps Kickbacks

Overhead Dumbbell Triceps Press

Heavy Barbell Push Press

Heavy Barbell Shoulder Shrugs

Barbell Triceps Face Breakers

"Need a Shoulder to Cry On" (Each exercise done for one minute and fifteen seconds. Three sets of exercises. One minute break between sets.)

Barbell Push Press

Triceps Dips

Abdominal Crunches

Diamond Push-ups

Kettlebell Swings

Seated Wall Ball Toss

Heavy Rope Whips

Have a Great Day!!

Rest Day Lessons

I learned a valuable lesson when I was training for the B&A Trail Marathon about the value of rest. I had turned 32 years old when I asked one of my Radford University college professors that had competed in marathons for decades for a training schedule.

Dr. Mick Stewart asked me what my goal was and I told him that I would like to run the marathon and do it in a respectable time under four hours. He then asked, “Can you run for an hour and a half straight?” I asked, “How far?” and he replied that it didn’t matter, just whether I could run for an hour and a half non-stop. “Sure, I can do that.”

Mick gave me a routine that that started four months out from the race day. On Wednesdays I would run for an hour and a half. On Sundays I would run for an hour and a half during the first week. However on Sundays my runs would incrementally increase, with the longest run being four hours. As race day drew closer those long Sunday runs began to taper back down to two hours.

I could not believe how little Mick had me running?! Mick told me the training plan had three purposes: “1) Reduce the pain of training. 2) Reduce the pain during the race and 3) Reduce the pain after the race”.

I completed that marathon with a time just under four hours. True to Mick’s plans I was never injured during training, I ran the race with no issues and most importantly felt fantastic after the race was over. Mick informed me that the key was giving my body the time to recover between training sessions and not overuse my muscles.

Today I rested from lifting and took the dog on a 3 mile walk wearing a 40 lbs. backpack.

Have a Great Day!

WOD: "Uneasy Lies the Head that Wears the Crown"

Today I skipped the circuit training and went with heavy back work knowing that tomorrow is a rest day from lifting.

Dumbbell Pullover (3 sets, 6 repetitions)
One Armed Bent Over Dumbbell Row (3 sets, 6 repetitions)
Upright Barbell Row (3 sets, 6-8 repetitions)
Horizontal Suspension Strap Pull-ups (3 sets, maximum repetitions)
Barbell Upright Row (3 sets, 6-8 repetitions)
Weighted Pull-ups (3 sets with 50 lbs., 6-8 repetitions)
Landmine Rows (3 sets, 6 repetitions)
Deadlift (3 sets, Up to 1.5 x bodyweight)

Have a Great Day!

WOD:"Check. Check Mate"

I was going to skip the circuit this evening after lifting heavy this morning. After work my buddy
shows up out of the blue and says, "Hey man, I am here". I asked "For?" "To work out dude!" So the circuit is on!

Dumbbell Flat Bench Press
Incline Dumbbell Press
Dumbbell Flies
Weighted Push-ups
Flat Barbell Bench Press
Weighted Dips
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Bench Press with Heavy Chains

"Check. Check Mate." Each exercise for one minute and fifteen seconds for three sets. One minute rest between sets.
Jump Rope
(Wo)Man Maker Rows
Dips
Gymnastic Ring Push-ups
TRX Chest Flies
Fat Bar Barbell Curls
Crunches

WOD: "Legs like Oak Trees!"

Today we cycled back to legs and did a heavy lifting session with a pretty tough circuit. Three folks showed for the circuit training and it was really fun!

Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Bodyweight Calf Raises
Glute Hamstring Developer
Deep Back Squats with Heavy Chains

"Legs Like Tree Trunks" Each exercise for one minute and fifteen seconds. Do three full sets. One minute rest between sets.

Box Sprints (Mark off a 10m x 10m area with cones. Sprint forward from one cone to another. At the next cone side step left to the next cone. When you get to the third cone back pedal to the fourth cone. At the final cone side step quickly to the right back to the beginning. Repeat.)
Weighted Lunges
Box Jumps
Glute/Hamstring Developer
Sandbag Squats
Prisoner Step-ups
Crab Walk with Band

Have a Great Day!!

WOD: Shoulders and Triceps "Tri, Tri and Tri Again!"

Today we did some heavy shoulder work and a circuit training that hit the triceps pretty hard: "Tri, Tri, and Tri Again!"

Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Heavy Barbell Push Press
Heavy Shoulder Shrugs
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks

"Tri, Tri, and Tri Again!" Each exercise done for one minute and fifteen seconds, three sets. One minute rest between sets.
Jump Rope
Alternating Front Dumbbell Raise
Diamond Push-ups
Gymnastic Rings Reverse Shoulder Flies
Suspension Strap Triceps Face Breakers
Abdominal Crunches
Triceps Dips

WOD: Back and "The Wrath of Mjölnir"

Today we worked the Back again and had a great showing with seven folks at the circuit training, "The Wrath of Mjölnir". It was super fun!

Dumbbell Pullovers
One Armed Dumbbell Rows
Upright Barbell Rows
Horizontal Suspension Strap Pull-ups
Weighted Pull-ups
Landmine Rows
Deadlift

Circuit Training: "The Wrath of Mjölnir" Each exercise done for one minute and 15 seconds, three sets. One minute rest between sets.

Sledgehammer swings on a tire
Stone Lifts
Planks
Horizontal Suspension Strap Pull-ups
Flutter Kicks
Kettlebell Upright Rows
Seated Trunk Twists with a Medicine Ball

Have a Great Day!

WOD: "Feeling a Bit Peckish?!"

Today's WOD is for the Chest and Biceps: "Feeling a Bit Peckish?!"

Dumbbell Chest Press
Incline Dumbbell Chest Press
Dumbbell Flies
Weighted Push-Ups
Alternating Dumbbell Curls
Concentration Dumbbell Curls
Heavy Barbell Bench Press
Weighted Dips

Circuit Training (Each exercise one minute, three sets. One minute rest between sets)
Jump Rope
Dips
Dumbbell Flies
Crunches
Gymnastic Ring Push-ups
Barbell Curls
Seated Wall Ball Toss

Have a Great Day!!

DIY Drag Sled and the Leg WOD!

Today I was going to show folks my homemade drag sled and then go through the leg WOD.

I started the sled by finding an old blown out tire. If you don't have one lying around just go to your local tire store and they will GIVE you one since they are charged to dispose of them. Next I drilled four holes in the tire and bolted two old pieces of 2x4 into the inside of the tire.

After I bolted the 2x4s to the inside of the tire I cut pieces of plywood to fit into the hole in one side of the tire.  I then screwed the plywood to the 2x4s inside the tire.

I then drilled a hole in the middle of a piece of 2x4 that is about 5 inches long. I drilled a hole through the tread of the tire and bolted the piece of 2x4 to the tire with a long eye bolt.

The last part was to fashion some handles to drag the sled. I used old 1 inch tubular webbing and some small pieces of PVC pipe. I attach the handle to the eye bolt with an old oval carabiner.

Finally, all you have to do is load it up with whatever weights you have lying around, old scrap metal, rocks, whatever! If you make the handles long enough you can drag the sled walking backwards and put the straps over your shoulders and drag the sled walking forward.

WOD: Legs and "Everybody Jump, Jump, Jump!"

Dumbbell Box Squats

Dumbbell Lunges

Barbell Front Squat

Barbell Straight Leg Deadlift

Glute Hamstring Developer

Calf Raises

Barbell Back Squats with Heavy Chains

"Everybody Jump, Jump, Jump!"

Jump Rope. 1 minute

Standing Jump onto 30 inch Platform. 5 minutes

150 lbs. Weighted Sled Drag. 100 ft. drag backwards then switch to 100 ft. dragging forward. 15 minutes.

WOD: Shoulders and Triceps, "Ain't Nothin' But a Thing, Chicken Wing!"

Got together with a few buddies today after lifting to do a great circuit workout! 

WOD: "Ain't Nothing But a Thing, Chicken Wing!" (I seem to be thinking about chicken a lot?)
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raises
Alternating Front Dumbbell Raise
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks
Heavy Barbell Shoulder Shrugs
Barbell Push Press
Triceps Face Breakers

Circuit Workout (Each exercise done for one minute. Three sets. One minute rest between sets).
Lateral Dumbbell Raise
Triceps Dips
Suspension Strap Reverse Flies
Sandbag Shoulder Press
Crunches
Heavy Bag Work
Heavy Rope Whips

WOD: Maytag!

Sometimes forces in our lives conspire against us. Today I have a bunch of work to do to get our first NOLS course of the season out into the wilderness. Checking participant's gear, preparing vehicles and driving for about six and a half hours round trip! Going to take the day off from lifting and hit shoulders and triceps tomorrow.

The WOD is going to be a HIIT (High Intensity Interval Training) Workout on the Spin Bike (picked this up for cheap on Craigslist!) that I like to call MAYTAG!

2 minute warm up, seated easy spinning
1 minute, 15 seconds medium resistance, seated spinning
1 minute, 15 seconds heavy resistance, standing out of the saddle
Repeat between medium and heavy resistance for 10 rounds.
2 minute cool down, seated easy spinning.

Abdominal work

Have a great day!

WOD: With a Cherry on Top!

WITH A CHERRY ON TOP! Today's WOD involves  a lot of back and lower chain work. The "Cherry on Top" is the one Atlas Stone lift I did when my buddy dropped it off its platform and couldn't get it back into place!

Dumbbell Pullovers
One Arm Dumbbell Rows
Barbell Upright Rows
Weighted Close Grip Pull-Ups
Horizontal Suspension Strap
Pull-ups
Landmine Bent Over Rows
Deadlift (Three sets finishing with maximum weight for one rep)

Superset for three sets:
20 SISU Hammer Swings (10 per side)
5 Tire Flips
10 Kettlebell Swings

One Atlas Stone Lift onto 48" Platform

Have a Great Day!

WOD: Like T-Rex, Gila Monsters Hate Push-ups too!

This beautiful Gila Monster was strolling across our driveway here at NOLS Southwest one morning. It is one of the great things about living in Tucson, you are right in the middle of the Sonoran Desert with creatures coming and going as they please. Most people would freak out if they saw this guy, I consider it good luck!

WOD: Like T-Rex, Gila Monsters Hate Push-Ups too!!
Flat Bench Dumbbell Press
Incline Dumbbell Press
Weighted Push-ups
Dumbbell Flies
Concentration Dumbbell Curls
Alternating Dumbbell Curls
Bench Press
Weighted Dips

Super-set the following exercises for three sets each:
Flat Bench Bench Press with Heavy Chains
Fat Bar Barbell Curls
Fore-Arm Roll-ups

Abdominal Work

Happy New Year and Have a Great Day!