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!!

Family Visit = Quick Post

We have had multiple family visitors this weekend so I am going to just quickly fire off this post.

Friday:
Warm-Up:
Jumping Jack, 50 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Deadlift, Buckeye Program
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch

Saturday:
Warm-Up:
Hand Release Push-Up, 15 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Seated Barbell Shoulder Press, 3 sets of 10 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Sunday:
Spin Bike HIIT, 35 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Quick Post

Yesterday I continued on the bench press Buckeye Program and today is a rest day. Tomorrow will be my first one rep maximum deadlift in a while.

Wednesday Workout:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 8-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Thursday: Rest Day

Have a Great Day!!

Wait.... I Thought Mexico was Going to Pay for the Wall? Workouts

I have been listening to the threat of a government shut down if President Trump includes the funding of the border wall with Mexico into the government spending bill. My major confusion is pretty simple I think.... Candidate Trump made it clear that Mexico was going to pay for the wall?! What happened to that?

Sunday:
Spin Bike HIIT, 35 minutes

Monday:
Back Squat, Buckeye Program
Romanian Deadlift, 3 sets of 10 repetitions
Calf Raise, 3 sets of 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday: Crossfit
Warmup:
Run, .25 mile
Hollow Rock, 10 repetitions
Arch Rock, 10 repetitions
Burpee + Broad Jump, 5 repetitions
Strength:
Push Press, 3 sets of 2 repetitions at 90%
WOD:
“Jan” 10 Rounds For Time 
5 Squat Cleans RX (95/65)
5 Pullups
Buyout:
3 rounds of :30 secs on Air Assault bike
3 rounds of 1 minute planks

Have a Great Day!!

RIP Garv-Missile and the Workouts from Friday and Saturday

Today I received a message that our friend's dog Garvey passed away. I called him "The Garv-Missile" because he would come launching out of her house to play with us and our dog Ocho.... running around like a maniac. Garvey was a happy, gentle soul. The only flaw I have ever found with dogs is that they weasel their way into our hearts, die way too soon and leave a gaping whole where their unconditional love used to be. RIP Garv-Missile.

Friday Workout:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, 3 sets of 5 repetitions at 75% of 1-RM
Pendlay Row, 3 sets of 10 repetitions
Pull-Up, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Warm-Up:
Jumping Jack, 50 repetitions
Push-Up, 10 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Standing Military Press, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!

Aaron Hernandez and the Wednesday and Thursday Workouts

I am a football fan and I feel like I am a somewhat compassionate human being. I have also spent a good portion of my professional career as a NOLS instructor, field staff supervisor and as a fitness trainer trying to help people live up to their potential. With all of that said, when I heard that Aaron Hernandez, the former tight end for the New England Patriots who was imprisoned for murder was found dead in his cell I was not shocked. In fact, I found my self feeling like, "Yeah. That seems about right." I don't really like feeling that way. It seems like such a waste.

Wednesday:
Warm-Up:
Airdyne, 3 minutes
Weight Training:
Bench Press, Buckeye Program
Plate Loaded Shoulder Press, 3 sets of 6-10 repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Mobility:
Shoulder Stretches
Chest Stretches

Thursday:
Row, 5000m
Mobility:
Quadriceps Stretches
Hamstring Stretches

Have a Great Day!!

Cardio Boxing Workout

Warm-Up:
Jump Rope Tabata
Workout:
Cardio-Boxing Circuit: Perform each exercise in order to complete a round. Five rounds total. One minute rest between rounds.
Heavy Bag Boxing, 1 minute
Lying Toe Raise, 1 minute
Jump Squat, 30 seconds
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!

The Buckeye Program

Anyone who checks on this blog even occasionally knows that I change things up pretty regularly. I get bored, I plateau, I like to try new things so I can recommend them to clients, whatever. I am going to work on my power lifting again and did some research on different programs and discovered the "Buckeye Program". I have poked around and I cannot find who came up with this program.... I have to assume it was someone at Ohio State University? I am going to use this program for my bench press and my back squat. Monday will be squats, Wednesday will be bench press and on Fridays I will continue to do my deadlifting. The deadlifting is not going to follow the "Buckeye Program".

For the "Buckeye Program", you need to know what your one repetition maximum weight is for the lift you are training. With that weight, subtract 20 lbs. to get what is called your "working one rep max".

Here's an example using a one repetition maximum of 275 lbs. Subtract 20 lbs to get 255 the "working one rep max".

Buckeye Routine 255 lbs.
Set 1 65% x 8 reps = 165 x 8
Set 2 72.5% x 6 reps = 185 x 6
Set 3 80% x 4 reps = 205 x 4
Set 4 85% x 3 reps = 215 x 3
Set 5 90% x 2 reps = 230 x 2
Set 6 92.5% x 1 rep = 235 x 1
Set 7 75% x 4 reps = 190 x 4

Do all of these sets in one workout and if you are successful in each one, next workout add 5 lbs to the "working one rep max", Recalculate the percentages, and repeat. If you fail on a set, then the next workout you have to repeat all of the sets again. Once you have completed all of the sets increase your "working one rep max" by 5 lbs.

Warm-Up:
PVC Good Morning, 15 repetitions
Jump Squat, 20 repetitions
Foam Roller
Weight Training:
Back Squat, Buckeye Routine (moving up 5 lbs. next week...)
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Rest Day and Hiking

We ended up hiking with the dogs and then relaxing on the day off from the weights!! We had beautiful weather at Falling Water State Preservation Area!

Have a Great Day!!

Becca Longo and the Workout

For the first time a woman has earned a scholarship in college football. Becca Longo of Arizona is going to be kicking for Adams State University in Colorado. In a year where we could have had the first woman President, I will instead celebrate this young lady's accomplishment of busting through the "glass ceiling".

Warm-Up:
20 lbs. Slam Ball Tabata
Weight Training:
Standing Military Press, 3 sets of 5 repetitions
Chin-Up, 3 sets of 10 repetitions
Barbell Skull Crusher, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand after each of the above sets
AbMat Butterfly Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches

Have a Great Day!!

Quick Workout Post

Today is my heavy deadlift day.

Warm-Up:
Jump Rope Tabata
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Best Deadlift Double, 2 repetitions
Deadlift, 85% of best double for 3 sets of 3 repetitions
Back Squat, 60% for 5 sets of 5 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Good Day!!

Whether You Like it Our Not, Donald.... The U.S. is a Player in the World

Clearly Donald Trump has learned that his buddy Bannon that helped get him into the White House lives in a fantasy world. America cannot be isolated from the rest of the world and President Trump has this week realized that at times we will have to engage in international issues. Now if he can somehow avoid a shooting war in the Korean Peninsula?!

Warm-Up:
Cardio Machine, 20 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Plate Loaded Chest Press Machine, 3 sets of 4-6 repetitions
Barbell Biceps Curl, 3 sets of 8-10 repetitions
Roman Chair Toes Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

The Least You Do is Give a Half Hour of Time....

I recently did an assessment for a gym member that received their membership on scholarship for financial reasons. That is something that I love about working for a non-profit. Without that scholarship, this young woman would not be able to afford to come to the gym. Emma works helping homeless veterans, making sure that they apply for and receive all of the benefits that the are eligible for. Emma is also working toward joining the Army. Though she does get a gym membership, she does not receive personal training sessions as part of her scholarship. I have a special place in my heart for veterans and those who are willing to serve in the military, so we are going to work together for a half hour on Mondays, Wednesdays and Fridays to get her up to speed for basic training.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Foam Roller Work
Weight Training:
Front Squat, 6 sets of 3 repetitions at 55%
Press from the Split Position, 6 sets of 3 repetitions at 52%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Snatch, 4 sets of 2 repetitions at 75%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Push Back, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!