Memorial Day Weekend, Peloton App and the Murph

Lots of things to work on today. First, tomorrow is Memorial Day here in the U.S. and I will always remember the reading by General Kelly now known as "The Last Six Seconds". It is courage like this,  in the face of certain death, that we remember on the last Monday in May.

Traditionally I have done the Murph WOD on Memorial Day. Wear the 20 lbs. vest if you have got it, body armor if you are in the military. And no Crossfit "pull-ups" damn it.... strict pull-ups that will make you suffer. We do not gimp our push-ups or squats.... why pull-ups?!

Finally, I wanted to make a plug for the Peloton App. Since my marathon I had been looking for some type of cardio work that was not too painfully boring. There was a woman at the gym that was KILLING IT on one of the spin bikes while wearing ear buds.... it was clear that she was pushing herself more than a person would on their own.... something or someone was motivating her. She told me about the Peloton App, that you could do two weeks for free and to watch the rides with Robin Arzon leading them. Super fun, very hard, great music.... check it out!

Today is a rest day prior to the morning Murph WOD tomorrow.

Have a Great Day!!

Been a Few Days and Bartolo Colon

It has been a few days since I have posted and I have been a bit busy, One of the things that we did in the last few days was go to see the Washington Nationals versus the Atlanta Braves. I walked away from that game feeling like Bartolo Colon gives all middle aged men hope. The 43 year old MLB pitcher is LISTED at 5'11", 280 lbs. and he schooled the vaunted Nationals batters! Though I am a Nats fan, I have to tip my cap to Colon!

Workout:
Rowing HIIT, 20 minutes
AbMat Sit-Up, 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Monday and Tuesday Posts

I have been doing the Buckeye Program for a few weeks now and have used it with two of my clients that have specific goals to improve their bench press, back squat and deadlift. Both of those clients have made gains in their lifts after doing the program for three weeks and then attempting a one repetition maximum lift on the fourth week. We will keep moving forward and see how it goes!

Monday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Back Squat, Buckeye Program
Toes to Bar, 5 sets of 5 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday:
Spin Bike Metrics Ride, 45 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Wild Times in Washington and the Workouts

I am not sure that I have been alive to see something like the current events in DC. I do get it that a President can fire an FBI Director for any reason. But it sure looks strange when a President cans a FBI head that is investigating that President's campaign for colluding with the Russians to effect that election?! At the very least, President Trump acted with some very poor timing?!

Friday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 15 repetition
Barbell Good Morning, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Bench Press, 5 sets of 5 repetitions at 75% of 1-RM
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
Dip, 3 sets of 15 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Have a Great Day!!

Done with the Same Ol' Caps

I am done with the Washington Capitals. The same thing happens year in and year out: Exceptional regular season and then quickly ejected from the NHL playoffs. Over it.

Workout:
Spin Bike, 30 minute HIIT
Mobility:
Calf Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday and Saturday Buckeye Program Lifting

Had a busy day training folks at work Friday and a nice Saturday of chores around the house but able to weight train both days.

Friday:
Warm-Up:
Row, 5 minutes
Jump Squat, 10 repetitions
Foam Roller
Weight Training:
Deadlift, Buckeye Program
GHD Back Extension, 3 sets of 15 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Jumping Jack, 50 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Have a Great Day!!

Baseball Needs to Grow the F*** Up, Wednesday and Thursday Workouts

Last night, Umpire Sam Holbrook tossed out Orioles' pitcher Kevin Gausman after hitting Red Sox batter Xander Bogaerts with a pitch. This all dates back to an injury to to Dustin Pedroia when Manny Machado slid into him at second base.... THE THIRD WEEK OF APRIL?! Since then various pitchers have been pitching at batters in the series. I applaud Holbrook for not giving any warning to Gausman... intentional or not, tossing the pitcher sent a clear message: This childish behavior ends now.

Wednesday Workout:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Bench Press, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretches

Thursday Workout:
Spin Bike HIIT, 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Calf Stretch

Have a Great Day!!

Monday and Tuesday Workouts

After my marathon in March I have just about put a personal ban on running for a while. I have however been trying to mix in cardio work with the powerlifting.

Monday:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Weight Training:
Back Squat, Buckeye Program
Barbell Good Morning, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday:
Spin Bike HIIT, 20 minutes
Mobility:
Calf Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!