What is this Strange Thing "Labor Day"? The Workout

It was a rugged wake-up this morning.... the string of expletives that came out of my mouth cannot be repeated. But then I realized, I may actually get Labor Day off?! For 16 years at NOLS, I cannot remember actually having the day off. I think I am going to sleep and grill a steak.

Warm-Up:
Airdyne Bike, 2 minutes
Air Squat, 20 repetitions
GHD Back Extension, 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Rack Position Bulgarian Split Squat, 8 repetitions per leg
Barbell Push Press, 6 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Deadlift
No-Foot Clean
Power Clean
Every Minute on the Minute: Clean from the Power Position
Minutes 1-3, 2 repetitions per minute
Minutes 4-5, 3 repetitions per minute
Minutes 6-7, 4 repetitions per minute
Barbell Weighted Vertical Jump form the Short Block, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Another Crazy Tuesday and The Workout

I was up before 4:00 am today to be at UPS to sort packages and work from 6:30 pm to 9:30 pm at the gym tonight. Sooooo.... just a quick post of the non-lifting day workout.

Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

RIP Gene Wilder and the Workout

Another iconic figure of my childhood has passed away... actor Gene Wilder. What a great talent that made so many people smile! "Blazing Saddles", "Young Frankenstein", "Willy Wonka and the Chocolate Factory"... sad day. Great workout at the gym today helped me get over it.

Warm-Up:
GHD Back Extension, 10 repetitions
Air Squat, 20 repetitions
Zots Press, 4 sets of 5 repetitions
Weight Training:
Snatch Balance, 7 rounds working up to a one rep maximum
Snatch, 7 sets of 3 repetitions every minute on the minute
Back Squat, 5 sets of 8 repetitions
Power Snatch from the Block, 6 sets of 2 repetitions
Mobility:
Banded Shoulder Girdle
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

USA Weightlifting Sports Performance Coach Certification Course

Today was day one of the USA Weightlifting Sports Performance Coach Certification Course. It was super informative to learn from the instructor the progression that he uses for teaching the clean, the jerk and the snatch. Walking through the steps and watching other students do the lifts was very valuable. It was good to see folks performing well and good for people to detect issues in the lifts and make appropriate corrections. Very worthwhile.

The course wraps up tomorrow and I will get back to weight training on Monday!! That will be my next post.

Have a Great Day!!

National Dog Day, Rest and USA Weightlifting Sports Performance Coach Certification Course

Today is apparently National Dog Day!! We are very blessed to have two great dogs in our life. Our newest dog Biscuit celebrated by going to the vet and having a teeth cleaning as well as having two fractured teeth checked out. I guess the cleaning was enough and his two teeth seem fine. The poor little guy is still walking off the anesthesia however.

Today I am resting up from work and getting ready for a USA Weightlifting Sports Performance Coach certification course I am participating in this weekend. I will keep you all posted on how it goes.

Have a Great Day!!

Derailed by FaceTime and Two for One Workout Posts

Last night I had every intention of posting the workout from yesterday, but that did not happen. Part of my responsibilities is keeping the doctor of the house fed and watered in the evenings after a twelve hour shift in the emergency department. I returned from the gym and was deep into dinner preparation when my phone let me know that I had an incoming FaceTime request from my old boss (and close friend...) at NOLS Southwest. At the same time Rebecca arrived at home from the hospital. By the time all was said and done, I needed to hit the sack for my 3:45am wake up for work. It was all quite nice: dinner as a family and catching up with friends but it did derail my posts. So today you will get two posts: One from yesterday and one from today.

Wednesday Warm-Up:
Airdyne Cycling, 2 minutes
Overhead Plate Lunge, 10 repetitions per side
Kettlebell Sumo Deadlift to High Pull, 15 repetitions
Weight Training:
Romanian Deadlift, 10 sets of 5 repetitions
Romanian Deadlift to Snatch Grip High Pull, 5 sets of 5 repetitions
No Foot Snatch from the Block, 7 sets of 5 repetitions
Snatch from the Block, 4 sets of 2 repetitions
Back Squat, One repetition with a 5 second pause at the bottom followed by one repetition
Snatch Grip Deadlift from the Block, 4 sets of 7 repetitions

Thursday Warm-Up:
Lawn Mowing?!, Two hours
Weight Training:
Bench Press, 3 sets of 10 repetitions
Strict Overhead Press, 5 sets of 2-5 repetitions
Front Squat, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions between each of the above sets
Mobility:
Banded Shoulder Girdle Stretch

Have a Great Day!!

Just a Quick Tuesday Post

Again another nutty Tuesday of running around since 4:00am?!

Workout:
Row, 20 minutes
Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Blessed Life in Chattanooga and the Workout

In the evenings I drive in to the gym and listen to "All Things Considered" and the NPR Newscast. Often times I have things on my mind like "When am I going to get to the lawn that needs to be mowed...", "I need to make sure the dogs get a long walk before bed..." or "Focus on my leg drive during my clean...." Then I hear the news and it becomes clear that that I am one of the luckiest people in the world. My life is cake. My home is not threatened by fire or flood, there is no excessive lead in my water, there are not car bombs going off in the market where I shop, I am not profiled because of the color of my skin. My life here in Chattanooga is truly blessed.... I need to try to remember that more often.

Warm-Up: Perform each exercise in order to complete a set. No rest between each exercise. Three sets total.
Air Squat, 20 repetitions
GHD Leg Extension with PVC Overhead Press, 10 repetitions
Banded Shoulder Stretch, 30 seconds per side
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Block, 2 repetitions
Front Squat, 2 repetitions
Push Press, 2 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Ten sets total.
Clean from the Block
Push Jerk
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Reverse Lunge from the Front Rack Position, 6 repetitions per side
Box Jump, 3 repetitions
Barbell Weighted Verticals, 4 sets of 4 repetitions

Have a Great Day!!

Rest Day

Today is a day away from exercise. I will be back at the Olympic lifts tomorrow.

Have a Great Day!!

Trump Statues and the Workout

Apparently overnight, naked statues of Trump appeared in San Francisco, Los Angeles, Cleveland, Seattle, and New York City. Titled "The Emperor Has No Balls" the anarchist collective INDECLINE commissioned the statues and had the following comment: "Like it or not, Trump is a larger-than-life figure in world culture at the moment. Looking back in history, that’s how those figures were memorialized and idolized in their time... with statues." The New York City Parks Department responded to the installation of the statues this way: "NYC Parks Department stands firmly against any un-permitted erection in city parks, no matter how small." Perfect.

Warm-Up:
Row, 250 meters
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
Banded Shoulder Girdle Stretch, 3 sets of 30 seconds of stretching per side
GHD Back Extension with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Snatch from Jerk Blocks, 6 sets of 3 repetitions
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Trap Bar Deadlift, 5 repetitions
Barbell Overhead Lunge with Snatch Grip, 6 repetitions per leg
Super Set: Complete each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Hip, 2 repetitions
Front Squat, 2 repetitions
Strict Behind the Neck Overhead Press, 2 repetitions
Strict Overhead Press, 2 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Wisdom Panel and More Rowing

I spent the morning sorting packages at UPS and got back to a gift for my birthday: A DNA test for our first dog Ocho from Wisdom Panel. We have been pretty sure that he is an Australian Cattle Dog but who really knows since we found him almost 9 years ago at a boat ramp on the San Juan River in Utah?! I think he is mostly ACD/Red Heeler, but his ears are PRETTY BIG!

Tomorrow morning is another Olympic lifting day. I am still recovering from this oblique/rib injury.... I have no idea what it is really but there is not much that I can do about it. It seems to not bother me too much unless I sneeze... and that REALLY hurts. I will stick to the rowing machine again along with more shoulder stretching.

Workout:
Row, 20 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Shoulder Girdle Stretches

Have a Great Day!!

Ryan Lochte and Rowing

The U.S. swimmers that went out on the town drinking, including Ryan Lochte and said they were robbed at gunpoint counted on folks believing that Rio's reputation for being a hot bed of crime would cover up their rude behavior and lies. The problem is that they were drunk and there were multiple witnesses from cab divers, to security guards to a person that interpreted for the swimmers when they were made to pay for the damage they had done at a gas station.... and finally, there were the videos from the security cameras. As it turns out, Rio's reputation was not as shady as Lochte's.

The best part of this story comes from Mario Andrada, spokesman for the Rio 2016 organizing committee: “I understand this issue is under investigation so I can’t get into the details. But let’s give these kids a break, Sometimes you take actions that you later regret. They are magnificent athletes. Lochte is one of the best swimmers of all time. They made a mistake, they had fun, it’s part of life. Life goes on.” Andrada's measured response makes Lochte look like an even bigger ass. If that is possible?!

Workout:
Row, 20 minutes
Banded Shoulder Girdle Stretches

Have a Great Day!!

PEDs, James Harrison and the Workout

James Harrison is a beast, a terror on the football field and thirty-eight years old. Thirty-eight might as well be 100 years old in terms of playing in the NFL. To explain his longevity, at one point Harrison commented that he spends around $500,000 a year on training, massage, and other body work to keep himself game ready. However, Al-Jazeera came out recently with a list of players that have allegedly used Performance Enhancing Drugs (PEDs) and that list included James Harrison. The NFL has said that Harrison could be suspended indefinitely if he does not testify about these allegations. At thirty-eight, any suspension could essentially equal a retirement for Harrison. Part of me says, of course he is using PEDs. I think most players in the NFL are using these drugs just to stay on the field. It will be interesting to see how this turns out.

Warm-Up:
Row, 250m
Prisoner Lunge, 20 repetitions
Banded Overhead Squat with Barbell, 3 sets of 10 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Feet Clean from Jerk Block, 5 sets of 5 repetitions
Clean from Jerk Block, 5 sets of 2 repetitions
Clean from Jerk Block, One repetitions every minute on the minute for ten minutes
Front Squat, 5 sets of 3 repetitions
Seated Strict Overhead Press, 5 sets of 10, 8, 6, 4 & 4 repetitions

Have a Great Day!!

Injury Report and the Rest Day

Falstaff: "The better part of valor is discretion, in the which better part I have sav'd my life."- Henry The Fourth, William Shakespeare

Hard to say when I tweaked my oblique? Could have been loading packages at work, could have been kettlebell swings, could have been practicing snatches? Could have been all of the above. Regardless, it is pretty damn sore, mostly when I take a deep breath. Seems like it is most likely a muscle strain. Whatever it is, there is little I can do but rest it as much as possible, ice it a bit and compress it if it gets bad.

My priority right now is to keep training my Olympic lifts and working. I am going to punt on the Crossfit workout tonight with the idea of resting the most I can before I go to lift on Wednesday night.

Have a good workout and have a great day!!

Just a Quick Workout Post

Going to get this out there and get to bed.

Warm-Up:
Air Squat, 3 sets of 20 repetitions
Banded Overhead Squat, 3 sets of 5 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Foot Barbell Snatch from the Hip, 5 sets of 4 repetitions
Snatch Balance, 4 sets of 5 repetitions
30 Second Banded Shoulder Girdle Stretch, 4 rounds per side
Back Squat, Hold for 2-3 Seconds at Bottom followed by a Normal Rep, 10 sets
Snatch Grip Deadlift, 4 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch

Have a Great Day!!

Rest Day!!

No exercise today. It is a great day to walk dogs and let a few nagging minor muscle strains rest and recover before the next week of training and work.

I am going to take care of the gym this afternoon and then we are having a rendezvous for dinner. I will be wrapping up work downtown as Rebecca makes her way to the hospital for her night shift. It will be good to have this time together as I will be headed out at 4:30am for work before she gets home Monday morning?!

Have a Great Day!!

The Last Phelps Swim and the Workout

This blog was started with the idea of discussing exercise and middle age. This week we have watched a fourth Olympics with Michael Phelps dominating the competition, this time at 31 years old. I have really appreciated the videos where they look back at him in his three previous Olympics and then discuss with him what the difference is now. First, watching him get out of the pool after each race seems to say it all... it is a slow and painful exit. Phelps immediately does his mandatory post race interview and takes off to rest and get treatment done to get him ready for the next race. Phelps' body looks like he has been attacked by an octopus from all the cupping therapy?! I am not 100% sure but counting what I could, I think he swam in a total of fourteen races in seven days in Rio?! When asked the difference this time, Phelps comments that his body is in pain and that these are his last Olympics. I guess we will see in four years?

Warm-Up:
Jumping Jack, 50 repetitions
Shoulder Stretch
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Strict Overhead Press, 3 sets of 8 repetitions
Bench Press, 5 sets of 5 repetitions
Clean, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

Simone Manuel and the Workout

Simone Manuel and Penny Oleksiak came in together, touched the wall and did the unusual: They tied for the Olympic gold medal in the 100m freestyle event last night. That was one thing... but in doing it... Simone Manuel became the first African-American woman to win an Olympic gold medal in swimming. As she said, "It will be nice when people just think of me as another swimmer winning a gold."

Warm-Up:
Jump Rope, 80 repetitions
Air Squat, 20 repetitions
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 6 sets of 10 repetitions
Deadlift, 5 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

The Long Wait is Over and the Workout

The Olympics have bridged the gap and gotten me to the start of the NFL preseason. Tonight the Redskins (or the "Washington Racial Slurs" as Dan Lebatard calls them!!) will square off against the Atlanta Falcons. Now the question is whether I will be able to see it or not?!

Warm-Up:
Row, 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
Shoulder Girdle Stretch
Strength:
Push Press, 3 sets of 8 repetitions 60% of 1-RM
Metabolic Conditioning: 5 Rounds for time (rest 1 minute between rounds)
Kettlebell Weighted Walking Lunge, 50m
Farmers Carry, 150m

Have a Great Day!!

Olympics and the Workout

I love the Olympics. One thing that I have really appreciated this year more than ever (probably because of the tenor of the Presidential campaign, the Black Lives Matter movement, debates about immigration, the call for a ban on Muslims and refugees entering the country, etc.) is the diversity of the U.S. athletes. It makes me very proud to be an American.

Warm-Up:
Air Squat, 20 repetitions
Shoulder Girdle Stretches
GHD Back Extensions with PVC Overhead Press, 5 sets of 10 repetitions
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
Weight Training:
Low Seated Barbell Overhead Press, 5 sets of 4 repetitions
Barbell No-Feet Clean from the Hip, 5 sets of 5 repetitions
Clean from Jerk Block, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions

Have a Great Day!!

Workout Post

Warm-Up:
Run, Jump Rope, or Row for 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
2-3 Minutes to Stretch
Strength:
Front Squat, 3 sets of 8 repetitions @ 60% 1-RM
Metabolic Conditioning: 15 Minute AMRAP
Thruster (115/75), 5 repetitions
KB swing (70/53), 10 repetitions
80m Sprint

Have a Great Day!!

Quick Workout Post and the Next Two Day

Tuesdays are going to be long days and Wednesday mornings will be painful for the not so distant future... 4:00am wake up for work at UPS, Crossfit from 6:00pm-7:00pm and then clean the gym from 7:00pm-10:00pm for another 4:00am wake-up for work. I know, I know.... first world problems... I will stop bitching. I have a gloriously blessed life.

Warm-Up:
Air Squat, 20 repetitions
PVC Passthrough, 10 repetitions
Banded Overhead Squat, 5 sets of 10 repetitions
GHD Back Extension with PVC Overhead Press, 5 sets of 10 repetitions
Workout:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 3 sets of 8-10 repetitions
Back Squat with Butt to Medicine Ball, 3 sets of 10 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Mowing, Bone Broth, Cleaning the Gym and the Day of Rest?!

No weights or working out of any kind today. I did mow the lawn, make a pot of bone broth (well technically it is still simmering...) and then cleaned the gym for three hours. It was a good day and the body is feeling ready to get back to work and working out on Monday!

Have a Great Day!!

"The Lesser of Two Evils..." and the Workout

I missed who was being interviewed on the radio this morning as I drove into the gym. The interview had started before I got on the road and ended some time after I got out of the car. I did find the words of the political commentator valuable as he brought up a very valid point: "People have been saying that they may not vote because choosing either Trump or Clinton, depending on your perspective... is simply 'Choosing the lesser of two evils...' When given this choice in life, one should always choose LESS evil. Good rule for life having less evil in the world." So vote.... and choose the lesser of two evils.

Warm-Up:
Banded Shoulder Girdle Stretch
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
GHD Back Extensions with PVC Behind the Neck, 5 sets of 10 repetitions
Weight Training:
Super Set: Perform the next two exercises in order with no rest between each exercise to complete a set. Six sets total.
Behind the Neck Jerk to Overhead Squat, 2 repetitions
Trap Bar Deadlift, 5 repetitions
Farmer's Carry 80m with 70lbs. Kettlebell per Hand, 5 rounds

Have a Great Day!!

Whooping of a Week and the Workout

Today is going to be a day away from the weights. After a full week of sorting packages for UPS in the mornings and training with Olympic lifts and Crossfit in the evenings, it is time to let the old bones take a bit of a break. Today I will row, do some core and shoulder mobility work.

Workout:
Steady Paced Row, 5000 meters
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Mobility:
Banded Shoulder Stretch
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Have a Good Day!!

Workout Post

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip

Have a Great Day!!

You Cannot Outwork a Poor Diet and the Workout

I wanted to share this article about Americans and the perception of their diet. Remember: "Garbage in, garbage out." Everyone should check out My Plate!!

Warm-Up:
Banded Overhead Barbell Squat, 3 sets of 10 repetitions
Shoulder Girdle Band Stretches
Super Set: Perform each exercise in order to complete a set, no rest between exercises. Four sets total.
GHD Leg Extension with a 25 kg Plate held to Chest, 10 repetitions
25m Walking Barbell Overhead Held Press 50 kg
Weight Training:
Super Set: Perform each exercise in order to complete a set, no rest between exercises. Five sets total.
Clean from the Hip, 2 repetitions
Front Squat
Push Press
Super Set: Perform each exercise in order to complete a set, no rest between exercises. Three sets total.
Clean
Front Squat
Front Squat, 5 sets of 8 repetitions
Behind the Neck Jerk, 6 sets of 3 repetitions

Have a Great Day!!

The News Today and the Workout

I look to make various comments on the news of the day at times and really today it just seems like a re-hash of a lot of the same old thing: Reaction to Trump saying one dumb ass thing or another, Hillary lying about her e-mail server and terrible things happening to normal people trying to live their lives in Syria and Iraq. Is football season starting soon?!

Seriously though, here is a sign that at times we can still have faith in humanity. It seems that after a brutal murder of an elderly priest in France, Muslims around the country are attending Catholic mass as a sign of solidarity and to denounce the actions of someone that claimed the killing in the name of Islam. 

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Strength:
Front Rack Reverse Lunge, 4 sets of 5 repetitions with each leg
Behind the Neck Push Press, 4 sets of 3 repetitions
Metabolic Conditioning: For time:
250m Run
Overhead Squat (75/55), 18 repetitions
Hand Release Push-Up, 18 repetitions
250m Run
Overhead Squat (75/55), 15 repetitions
Hand Release Push-Up, 15 repetitions
250m Run
Overhead Squat (75/55), 12 repetitions
Hand Release Push-Up, 12 repetitions
250m Run
Overhead Squat (75/55), 9 repetitions
Hand Release Push-Up, 9 repetitions

Have a Good Day!!

Quick Workout Post

Warm-Up:
Row, 500m
Shoulder Band Stretch
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Banded Overhead Squat with Barbell, 5 sets of 10 repetitions
Weight Training:
Knee to High Pull with Snatch Grip, 5 sets of 5 repetitions
Power Snatch Muscle Up, 5 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions
Back Squat, 5 sets of 3 repetitions

Have a Great Day!!