Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

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

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Clean Training Friday

Went into the gym and did a clean focused Olympic lifting session.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Clean Muscle Up, 4 sets of 3 repetitions
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Push Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Careful What You Wish For and Running?!

Well now it sounds like instead of admitting that no voter fraud actually occurred, the White House wants an investigation into the 3-5 millions people that DID NOT vote illegally.... wow. I am hoping that there can be some common sense used by Republicans and Democrats in Congress to keep this from being a huge waste of time and money.... LOLOLOLOLOL!! That was a good one....

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

Have a Great Day!!

Quick Workout Post

Options at the gym to keep from going crazy are show up before 5pm or sometime after 6:30pm to avoid the crowds. Tonight I went in later to make sure that the family all got dinner then it it was off to lift. This makes this post kind of late and I need to crank it out and get some sleep before my 3:40am wake-up?!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Trump: Enough Already?!

I have refrained from chiming in about a lot of the political topics that have been low hanging fruit, but today I have had enough. I have wrapped my head around the fact that Donald Trump is President of the United States and everything that goes along with that. However, the one thing that I can't deal with is his sophomoric reaction to losing the popular vote while winning the electoral vote. There is absolutely no evidence that THREE TO FIVE MILLION people voted illegally, thus making Trump lose the popular vote?! Just for a second lets assume that he really believes that... shouldn't there be a major investigation into this insanely large manipulation of our democratic process?! Enough. You are President. Be happy with that and get on with governing! Shut up.

Rest Day! No running or weight training of any kind!

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Marathon Training and A Sales Pitch For Cottage Cheese

Now I know that a lot of people are skipping dairy these days.... but man I love dairy. I have no problem at all digesting dairy and for me it is another good source of protein. For a while I was turning to Greek yogurt but then I compared a few nutritional labels and price tags. Cottage cheese is kind of bad ass though it has been boxed out quite a bit by the Greek yogurt craze. For the money you are getting just as much if not more protein per serving and far less sugar if you are currently going with yogurt that is flavored. If you are not paleo, not vegan and you are looking to mix things up.... give the much maligned cottage cheese another look!!

Marathon Training:
Run, 3 hours and 15 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

January 20th... the Big Event of the Day!! And a Crossfit Workout

It is Rebecca's 42nd birthday today! We were able to have a nice day when I returned from work mid-morning: Breakfast together and then a good Friday afternoon Crossfit session. We wrapped up evening with a nice homemade steak dinner, gifts and cake! I mean, what other big news could there be today?

Warm-Up:
Tabata Double Under Jump Rope
Then Two Rounds:
Inchworm, 10 repetitions
GHD Sit-Up, 10 repetitions
Air Squat, 10 repetitions
Strength:
Push Press, 5 sets of 5 repetitions at 75% of 1-RM
WOD: 12 minutes to ladder as far as possible. (Example: 1 repetition of each, then 2 repetitions, then 3, etc.)
Power Clean (115 pounds/85 pounds)
Hanging Toes to Bar
80m Run
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Marathon Training and the 15 Year Difference

It was relatively warm here in Chattanooga today but very rainy. I will say that last Sunday's run was a bit of a butt kicker and it took me a few days to recover from the physical aspects of running that far. Today I made the decision to take my short run inside and did ten miles on the treadmill at the downtown YMCA. My 47 year old joints seemed to appreciate it in a way that my 32 year old body probably would not have even understood?! What a difference 15 years makes!

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

Have a Great Day!!

Quick Workout Post Today

Yesterday was a well deserved rest day and today was back to the Olympic lifting. Great workout today with the legs feeling really, really good!!

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Barbell Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 4 sets of 2 repetitions at 75% of 1-RM
Snatch Pull, 3 sets of 3 repetitions at 105% of 1-RM
Front Squat, 3 sets of 2 repetitions at 90% of 1-RM
Standing Military Press, 4 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Legs of Lead Back at the Gym

Running for three hours and a delayed NFL playoff game Sunday, and a crack of dawn reporting time at work Monday all led to a tough workout at the gym today. My legs were pretty heavy, but by the time I was done with the warm-up they were feeling a whole lot better.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean and Push Press, 4 sets of the three repetitions at 60%, 65%, 70% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 88% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Sir Bananas and Marathon Training

I discovered something in our local grocery store that I have been using for recovery: Sir Bananas! It is not too sweet, does not have a bunch of garbage in it and doses you up with protein and potassium after a tough bout of exercise..... like today.

Marathon Training:
Run, 3 hours
Mobility:
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Busy, Busy, Busy and the Blog

I have neglected the blog since Wednesday. Sometimes life gets busy and just pulls you away from normal everyday activities and this week the blog was the thing that just kept getting pushed back. I will catch up now. Yesterday was the first time that Rebecca went to the gym here in Chattanooga and we both attended a crossfit session. It was a great workout and it was fun to go together.

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

Friday: Crossfit session
Warm-Up:

250m Row

5 Burpee + Broad Jump

15 Hollow Rock

15 Arch Rock or Superman Raise

Walking Lunge, 10m

Spiderman Walk, 10m

High Knee, 10m

Butt Kick, 10m

Strength:

Back Squat, 4 sets of 8 repetitions @ 65-70% of 1-RM

WOD: Four Rounds for Time

5 HSPU or Wall Walk

10 SDHP (95#/65#)

15 Burpees

Prowler Sled Push, 20m (90#/45#)

Mobility:

Quadriceps Stretch

Hamstring Stretch

Banded Shoulder Stretches

Saturday: Rest Day!!

Have a Great Day!!

Clean Technique Workout

Tonight was just focused on skills for performing the clean.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Clean Barbell Muscle Up, 8 repetitions
Front Squat, 5 repetitions
No Foot Clean, 5 sets of 3 repetitions at 50% of 1-RM
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Weighted Vertical, 1 repetition at 70% of 1-RM
Hang Clean, 2 repetitions at 70% of 1-RM
Front Squat, single repetitions and increase weight until a 1-RM is reached

Have a Great Day!!

Quick Workout Post

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 4 repetitions at 60%, 65%, 70% and 75%
Push Press, 4 repetitions
Hang Clean, 3 repetitions at 60%, 70%, 75% and 70%
Clean Pull, 3 repetitions at 90%, 95% and 100%
Back Squat, 3 sets of 5 repetitions at 88%
Incline Dumbbell Press, 3 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Frozen Tundra of Chattanooga and Marathon Training

I woke up this morning and headed out for my run with the temperatures in the teens. By the time I was done I had a decent set of beardcicles to show for my efforts!!

Marathon Training:
Run, Two hours and 45 minutes
Mobility:
Foam Roller Work
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Tennessee Snowpocalypse, More Visitors and a Classic Dumbbell Workout!!

Yesterday it was very cold here (Well, cold for Chattanooga?!) and it actually snowed overnight. Chattanooga area schools were closed before the first snowflake even flew?! This morning we woke up to a cold, crisp day with a dusting of snow on the ground. We also had a good friend fly in from Arizona last night and her flight was delayed for de-icing at the Dallas/Fort Worth airport for almost two hours. It threw a bit of a wrench in the typical workout schedule. Today will just be a classic upper body dumbbell workout. The point will be to avoid leg work today since tomorrow will be a long marathon training day.

Warm-Up:
Row, 500m
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Seated Dumbbell Triceps Extension, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions after each of the above sets
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Shoulder Stretch

Have a Great Day!!

Back to a Normal Routine and the Workout

The last few days have been wonderful. I am a creature of habit and it is nice to be back to a normal work and off time routine. I am once again able to come home from work, spend time with our little Australian Cattle Dogs and get to the gym in the afternoon. It is very comforting to me to have a strong routine that keeps my life and workouts on track.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Snatch Muscle Up, 4 sets of 3 repetitions
Hang Snatch, 3 repetitions at the following percentages of 1-RM: 70%, 75% and three sets at 80%
Snatch Pull, 5 sets of 3 repetitions at 90% of 1-RM
Front Squat, 5 sets of 3 repetitions at 82% of 1-RM
Military Press, 4 sets of 3 repetitions
Abdominal and Mobility:
Butterfly Abmat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

New Year: Take It Easy and the Workout

So many folks make the New Year's resolution to lose weight or become more fit. These are really admirable goals and I definitely saw some new faces at the Crossfit class this evening at the gym. It is however very important to take it easy when starting an exercise routine and some folks may need to check with their doctor first. One of the main reasons people do not follow through with exercise goals is because they start with exercise classes or programs that are too intense. If you have been sedentary or are just getting back to exercising.... ease into it and slowly increase the intensity.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 1 repetition at 65% of 1-RM
Push Press, 3 repetitions
Hang Clean from Below the Knee, 3 repetitions at 70% of 1-RM, 3 repetitions at 75% of 1-RM, 3 repetitions at 80% of 1-RM
Clean Pull Halting at the Shin, 5 sets of 3 repetitions at 90% of 1-RM
Back Squat, 5 repetitions at 74% of 1-RM, 5 repetitions at 78% of 1-RM, 3 sets of 5 repetitions at 82% of 1-RM
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Empty House Again and Sunday Suffering Workout

We are once again a small family at home with all of the relatives and visiting canines back on the road. It was a great visit but it is nice to have the place to ourselves again. Raining and 40 degrees so today I will suffer indoors and try to wear out the legs in the basement!

Warm-Up:
Jumping Jack, 100 repetitions
Workout: "Suffering Sunday" Perform each exercise in order to complete a set. No rest between exercises or sets. Five sets total.
Row, 1000 meters
Lunge, 25 repetitions per leg
Abdominal and Mobility Training:
AbMat Sit-Up, 50 repetitions
Quadriceps Stretch
Hamstring Stretch

Have a Great First Day of 2017!!