Quick Monday Night Football Post

The Redskins are playing tonight so just a quick workout post.

Warm-Up:
Row, 500m
GHD Back Extensions, 15 repetitions
Barbell Overhead Lunge, 10 repetitions per leg
Weight Training:
Clean from the High Blocks, 60% x 5 repetitions, 70% x 5 repetitions, Work up to a 5 repetition maximum weight, 65% x 5 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Back Squat, 80% x 5 repetitions
Bentover Barbell Row, 6 repetitions
Hang Power Snatch, 65% 6 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps 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!!

It Was Just a Matter of Time and Leg Day!

Pokémon Go-playing driver after hitting police car: ‘That’s what I get for playing this dumb ass game’.

Warm-Up:
Steady Pace Cardiorespiratory Training, 20 minutes
Weight Training:
GHD, 3 sets of 15 repetitions
Leg Press, 5 sets of 5 repetitions
Calf Raise, 5 sets of 15 repetitions
Leg Curl, 5 sets of 8-10 repetitions
Leg Extension, 5 sets of 5 repetitions
Abductor Machine, 3 sets of 10 repetitions
Adductor Machine, 3 sets of 10 repetitions
Hack Squat, 5 sets of 6-10 repetitions
Back Squat with Stall at the Bottom, 5 sets of 4-6 repetitions
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

Have a Great Day!!

Steph Curry Lovefest in Trouble and the Workout

I think that the basketball gods have decided that the Golden State Warriors deserve to get a metaphorical kick in the junk by the Oklahoma City Thunder after Draymond Green delivered not one, but TWO ACTUAL kicks to the junk of Steven Adams. After winning 73 games in the regular season it seemed that the Warriors could do no wrong.... then the shots to the crotch started flying. Basketball gods along with the insane athletic ability of Russell Westbrook and the crazy combination of height and handles that is Kevin Durant. Coach Billy Donovan looks like a genius but really... you have two of the top five basketball players in the NBA on the same team?!

Warm-Up: Four rounds for time.
400m Run
Butterfly Sit-Up, 25 repetitions
Workout: Complete each exercise in order to complete a round. Five rounds total for time.
Back Squat (45#), 30 repetitions
Weighted Calf Raise (45#), 30 repetitions
GHD, 15 repetitions
25m Dumbbell Weighted Walking Lunge (20# dumbbells)
25m Side Step with Band
Cool-Down:
400m Slow Jog
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Mobility:
Couch Stretch

Have a Great Day!!

Atlas Stone Platform, Family Coming In Hot and the Workout

Long story short, but I had to make a new Atlas Stone platform to go to Tennessee with us. I had the tools here, the scrap wood... just had to get it done. Of course, it has to be built pretty stout. Meanwhile, we had family coming in for medical school graduation tomorrow night and got the workout in. Fun, busy day. Then Max Scherzer struck out 20 batters in nine innings?! That is amazing.

Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
20" Box Jump, 10
20" Step Up, 10
Barbell Good Morning, 10
Strength Training:
Back Squat, 7 sets of 5 repetitions
GHD, 5 sets of 15 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
AbMat Butterfly Sit-Up, 40 repetitions
Mobility:
Quadriceps Stretch

Have a Great Day!!

What Does Your Squat Look Like?

There seem to be two types of folks in the squatting world: Those that squat down 'til they just break the plane of the knee or squat down to a box and those that drop the bottom out of the squat or as it is often called.... the "Ass to Grass" squat. I have done all of the variants over the course of my lifting career, but by far my favorite is the "Ass to Grass". This squat requires a full range of motion, engages the quadriceps and hamstrings, requires a high level of mobility in the hip, knees and ankles and I believe develops an overall higher level of athleticism. It also often requires athletes to suck it up and use a lighter weight on the barbell. I have seen people squat massive amounts down to knee level but crumble when their knees are somewhere around their chest level. Either way, do them!! Squats are a great exercise for developing overall strength and power.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Barbell Good Morning
20" Box Jump
Weight Training:
Back Squat, 5 sets of 5 repetitions
50m Weighted Sled Drag, 3 rounds
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

Coming Down to the Wire in the Bracket Challenge and the Workout!!

Only one number one seed left with UNC currently playing Notre Dame. If the Tar Heels can hold on, Rebecca will still be in the lead with 22 points overall compared to 20 points for both me and our friend. BUT, all of Rebecca's team will be out of the tournament with three games remaining. Coming down to the wire.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Squat
Barbell Good Morning
Prisoner Lunge
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 5 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
25m Sand Bag Walking Lunge
Bodyweight Calf Raise, 35 repetitions
AbMat Sit-Up, 40 repetitions

Have a Great Day!!

Nice Work Ohio and the Daily Workout

Pretty psyched for John Kasich's win in his home state of Ohio. The guy may never get the nomination for the GOP but he has been the only person that has stuck to a positive campaign. While others have been inciting violence against protestors exercising their First Amendment rights, Kasich remains positive in his message. Of course, that is why he will never get elected. The same cannot be said for Marco Rubio who went off script, negatively attacked Donald Trump and in the end lost his home state of Florida.... badly. Now his Presidential run is over.

Three people at tonight's workout and all three racked up personal bests on the 25m Weighted Sled Push!!! 

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Prisoner Step-Up
AbMat Sit-Up
Weight Training:
50m Weighted Sled Drag, 3 rounds
Back Squat, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sandbag Walking Lunge, 3 rounds
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

Always Nice to End with a Strong Leg Day!!

Tomorrow I go on contract to work the river section of the NOLS Spring Semester in the Southwest. So, once again I will be out of contact for a few weeks, back at the workouts starting on March 7th. We did wrap up these past few months with a really strong leg day!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
24" Box Jump, 20 repetitions
Kettlebell Goblet Squat, 15 repetitions
GHD, 15 repetitions
Bodyweight Calf Raise, 50 repetitions
Sandbag Weighted Lunge, 10 repetitions per leg

Have a Great Couple of Weeks!!

Peyton Manning, HGH and the Leg Workout Today

Hilarious Weekend Observations segment by Stu Gotz today on the Dan LeBatard Show on ESPN Radio. I almost fell out of my chair at work with this: "DING. If Peyton Manning did take HGH, DING. MAN, he got a bad batch!" Peyton had nothing left and almost couldn't wait to get off the field in the hopes that Von Miller and Company would generate some more points on defense! In the end, as time passes and memories fade all we will remember is that Peyton won his second Superbowl.... and maybe we will forget the Budweiser endorsement, kissing Papa John or Eli's stunned face as the rest of his family celebrated?!

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
50m Sled Drag, 3
Front Squat, 5 sets of 8-10 repetitions
GHD, 3 sets of 15 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
25m Sandbag Walking Lunge, 3
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Weighted Sled Push
Bicycle Abdominal Crunch, 25

Have a Great Day!!

All-Star Games and the Workout of the Day

For about two and a half minutes I turned on the NFL Pro Bowl. Then I remembered that they are not doing NFC vs. AFC anymore.... having Jerry Rice and Michael Irvin pick teams?! Lame. Kobe Bryant made the NBA all-star squad.... very lame. The only one that seems to be worth a damn is the MLB All-Star game with the winner getting home field advantage in the World Series. Not lame.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
24" Box Jump, 10 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Front Squat, 5 sets of 6-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Walking Lunge with GoRuck Sandbag
GHD, 15 repetitions
Bodyweight Calf Raise, 45 repetitions

Have a Great Day!!

New Semester Students and a Tough Leg Day

Our NOLS Southwest Spring Semester students have begun their Wilderness First Aid certification and on Thursday they will begin getting ready for their first backcountry section.... the first section of their three month journey in the wilderness of the southwestern United States.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Box Jump

Weight Training:
50m Weighted Sled Drag, 3
GHD, 3 sets 15 repetitions
Standing Weighted Calf Raise, 3 sets 15 repetitions

Super Set: Perform each exercise in order with no break between exercises to complete a set. 5 sets total.
25m Overhead Plate Walking Lunge
Kettlebell Goblet Squat, 15 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Arizona vs. Green Bay and the Leg Day Team Chipper

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!!

Revenant and Leg Day.... Two Times the Brutality!

We went and saw a matinee showing of "Revenant" today. It was pretty amazing especially since it is based on a true story. If you are at all squeamish at realistic, tomahawk to face type violence... this movie is not for you. If you can handle that, the scenery and just bad ass-ness of these people exploring the raw wilderness of North America is just awesome.

Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No break between sets.
Jumping Jack
20" Box Squat
Air Squat

Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Walking Lunge with Plate Overhead, 3 sets
25m Weighted Sled Push, 3 sets

Have a Great Day!!

Pretty Lousy Showing by the NFC East on Thanksgiving and the Workout of the Day

I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.

Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes

Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

NOLS 50th Anniversary and 50-50-50 Leg Day

There was no post last night because we were throwing the local 50th anniversary celebration of the start of NOLS. These things are going off all around the world and last night was our turn. We had maybe 20 local folks come by and just celebrate our community. And that is really what NOLS is about: A hard working community of people that love education and wilderness. Thanks, Paul.

Workout: Leg Day: 50-50-50 for the 50th!!! 
Warm-Up:
400m Slow Jog
Circuit Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Five Second Repetition Back Squat with a Pause at the Bottom (135lbs.), 10 repetitions
24" Box Squat, 10 repetitions
GHD, 10 repetitions
Cool-Down:
100m Slow Walk
Quadriceps and Hamstring Stretches

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!

Over-Reaction Monday and the Workouts of the Day

The over reaction of the day after Sunday? "Redskins are a Contender!" The Redskins did look pretty good against the Rams on Sunday. Add to that that the Eagles look like a dumpster fire, the Giants have blown two 10 point leads in the 4th quarter of both of their first two games and the Cowboys have lost Romo and Dez Bryant for half the season. The 'Skins may have a shot at the NFC East. Maybe we could even trade RG3 to the Cowboys?!

6:30 am Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump rope
Goblet Squat
Calf Raise
Jump Squat
GHD
Bench Hop Over
AbMat Sit-ups

Evening Metabolic Training: Completed in teams of two. One athlete completes exercises in order and then rests while their partner completes the exercises. AMRAP in 30 minutes.
Strict, No Kip Pull-Up, 10 repetitions
Sumo Deadlift to High Pull #95, 10 repetitions
AbMat Sit-Up, 10 repetitions

Have a Great Day!!