We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.
Enter the Tennessee Valley Australian Cattle Dog Rescue. We filled out the five page application and plan to visit the rescue to look for a young match for our own little Heeler. Biscuit is a good looking dog!!
Warm-Up: Complete each exercise in order to complete a set. Three sets total at a warm-up pace
Air Squat, 15 repetitions
Double Under or Single Under, 20 repetitions or 40 repetitions
20"Box Jump, 10 repetitions
Wall Ball 16#, 10 repetitions
Strength Training:
Back Squat, 5 sets of 3-6 rep
100m Farmer's Carry, 3 rounds
Metabolic Conditioning: "Nancy", 5 Rounds For Time.
400 Meter Run
Overhead Squat (95# / 65#), 15 repetitions
Mobility:
Couch Stretch
Have a Great Day!!
Stepping up the workout tonight. All cleans will go down to an "ass to the grass" front squat.
Warm-Up:
Steady State Row, 3 minutes
Warm-Up Super Set: Perform each exercise in order. No rest between exercises.
Clean and Split Jerk, 10 repetitions
Single Leg Glute Bridge, 30 seconds per side
Alternating Dumbbell Snatch, 5 per side
Pushup Plank Hold, 45 seconds
Strength Training:
Clean and Split Jerk, 1 set of 5 repetitions @ 40%, 1 sets of 5 repetitions @ 50%, 1 set of 5 repetitions @ 60%
Heavy Dumbbell Snatch, 5 sets of 1-2 repetitions per side
Metabolic Conditioning: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Alternating Dumbbell Snatch 53#, 16 repetitions
Medicine Ball Push-Up, 16 repetitions
400m Run
Cool-Down:
400m Walk
Last night's Cardinals vs. Packers was one of the most exciting games I have seen in a while. I was also glad to see Larry Fitzgerald come up big to win the game for Arizona. Class act.
Busted out a new and challenging team chipper for leg day:
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Workout: Team Chipper for Time. One athlete runs 400m while the other athlete works on the repetitions of each exercise. When the runner completes 400m he or she takes over doing the exercises while the other athlete runs. Continue running and switching until all of the repetitions for each exercise is complete before moving to the next exercise. Time stops when the final repetition is complete.
Back Squat (95#), 200 repetitions
20" Box Jumps, 200 repetitions
GHD, 200 repetitions
Have a Great Day!!
Tonight is a big game in the AFC with the Pats playing the Bills. The Baltimore Ravens seem to have made a deal with the devil a few years back to win the Superbowl and now it is time for payback: Flacco tears his ACL and MCL and Forsett breaks his arm. Season done. At this point in the season it is often the team that is the least injured that will go all the way.
Warm-Up: Perform each exercise in order to complete a set. 4 sets total. No rest between sets.
400m Run
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press with Heavy Chains, 5 sets of 5 repetitions
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions
Weighted Dip Bodyweight +35lbs., 5 sets maximum repetitions
Fat Grip Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Have a Great Day!!
Rowan County, Kentucky Clerk Kim Davis needs to move on. The Supreme Court of the United States of America has ruled that it is legal for same sex couples to marry and enjoy all of the civil and legal rights that all other U.S. citizens have. However, Kim Davis has determined that her religious beliefs trump the rights of those same sex couples and she refuses to issue them marriage licenses. I get it, Ms. Davis has every right to believe what she does.... but if she cannot uphold the ruling of the Supreme Court as an officer of a government agency in the United States she doesn't have to... however, she needs to resign or be fired and replaced with someone that will.
Morning Workout:
Warm-Up:
15 minute row
50 AbMat Sit-Ups
Strength:
Deadlift, 5 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
AMRAP 20 Minutes:
5 Power Cleans (95# / 65#)
5 Front Squats (95# / 65#)
5 Push Presses (95# / 65#)
400 meter run
Cool-Down:
400m walk
Mobility:
Quadriceps stretch
Evening Workout:
Leg Focused Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Sand Bag Shoulder Carry
Calf Raise
Prisoner Step-Up
GHD
Jump Squat
Side Step with Resistance Band
Have a Great Day!!
Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.
Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk
Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches
Have a Great Day!!
Last night the base got hit by an impressively violent storm. The wind was gusting like crazy, horizontal sheets of rain pounded the buildings and the wash that cuts through the property burst it's banks. My morning was spent doing clean-up of fallen tree parts and moving standing water so it won't make a comfy home to mosquitos.
Warm-Up:
Complete a 6 minute AMRAP of:
15 Air Squats
5 Hand Release Push-Ups
10 Walking Lunges
20 PVC Passthroughs
Strength:
Bench Press 4 sets of 12 repetitions (one set every three minutes)
Metabolic Conditioning for time:
80-60-40-20
Wall Ball Toss
400m run after each set of Wall Balls
Cool-Down:
3 sets of 15 Elbows to Knees
400m Walk
Have a Great Day!
Today we had a group workout with five folks that showed up in the evening. It was a short 35-ish minute circuit, but it was brutal. The five of us were working out and Rebecca came home from med school and none of us greeted her. "No one made eye contact with me. Everyone seemed to be suffering through their own personal hell."
Today's quote is from Florence Griffith-Joyner:
"You were born to run. Maybe not that fast, maybe not that far, maybe not that efficiently as others. But to get up and move, to fire up that entire energy-producing, oxygen-delivering, bone-strengthening process we call running."
Workout: Legs
Morning Routine:
HIIT Spin Bike Routine, 30 minutes
Evening Circuit: Complete each exercise in order to complete a set. Three sets total. Short water break between sets.
400m Run
100m Weighted Sled Drag
24" Box Jump, 30 repetitions
Barbell Back Squat, 30 repetitions
20m Weighted Walking Lunge
Abdominal Crunch, 50 repetitions
100m Farmer's Carry
Have a Great Day!!
We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.
