USA Hockey and the Workout

The treatment of the world champion USA Women's Hockey Team by USA Hockey is frankly unbelievable. The most shocking part of the whole mess is that after being exposed for their obvious bias, USA Hockey doubled down and pursued what can only be described as "scab" players to step in for the protesting National Team players. It has gotten so bad that even U.S. Senators have stepped in and written a letter to USA Hockey to support the Women's Team. Why is it so damn hard for people to just say, "Wow, you are right. That is a huge mistake on our part and we will correct this immediately"?!

Warm-Up:
Self-Propelled Treadmill HIIT, 8 minutes, 30 seconds
Weight Training:
Dumbbell Chest Press, 5 sets of 4-6 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Roman Chair Leg Raise, 3 sets of 20 repetitions
Captains of Crush Grip Trainer between each of the above sets, 15 repetitions per hand
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

Quick Cardio Post

Today is a day off from the weights. It is however a cardio training day and we will do some hard interval training.

Workout: Cardiovascular Training
Warm-Up:
Spin Bike, Light spin for 5 minutes
Workout:
HIIT Spin Bike, Two minutes of maximum effort standing out of saddle, two minutes easy spin in the saddle. 8 sets total.
Bicycle Abdominal Crunch, 50 repetitions
Foam Roller Work

Have a Great Day!!

Rest from the Weights!

Today is a great day to recover after a good week of hard weight training. Going to ride the spin bike and make some pork shoulder!

Active Rest Day:
Spin Bike HIIT, 30 minutes

Have a Great Day!!

Active Rest Day!

Today is the weekly day away from the weights. A lot of the regular workout participants are scattered doing various jobs today, so it only seemed logical. We will be back at it tomorrow with a strongman back day!

Active Rest Day:
Spin Bike HIIT, 30 minutes

Have a Great Day!!

Active Rest Day!!

Working on Saturday getting two courses de-issued, de-briefed and graduated. Everyone at the base is doing their part to wrap it all up. Today is a day off from the weights. Tomorrow is the last day of lifting before I start my field contract.

Active Rest Day:
HIIT Spin Bike Routine, 30 minutes

Have a Great Day!!

Working This Weekend So Thursday Off and a Back Workout

This weekend our two Southwest Outdoor Educator Courses wrap-up so as a base we got today off from work. It is very easy when working for NOLS to forget what day of the week it is. When I am in the field I don't even try. It is a great day though to get studying in, laundry done and to get in a strong back workout.

Today's quote is from Anna Paquin:

"If I don't do laundry today, I'm gonna have to buy new clothes tomorrow."

Workout: Back
Morning routine:
HIIT Spin Bike Routine, 45 minutes

Afternoon Routine:
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Barbell Good Morning
Trunk Twists
Step-Ups
Abdominal Crunches
Weight Training:
Sumo Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group: Spinalis, logissimus, iliocostalis, and biceps femoris)
Fat Grip Dumbbell Snatch, 5 sets of 3-5 repetitions
(Primary muscles worked: Upper and lower trapezius, rhomboids, deltoids, infraspinatus, teres minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Weighted Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)

Have a Great Day!!

Bit of a Crusher Workout 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!!

"Who Do We Hate..." Chest and Arms

The college football national championship game is tonight with the Oregon Ducks playing the Ohio State Buckeyes. Though I am not attached to either team, I do have to admit that I am pulling for the Ducks. First, the Ducks have never won the championship and I think it would be cool to share that love a bit. Second, a good friend, former workout partner, and fellow GoRuck sufferer is a HUGE Michigan fan. In his honor, I will refrain from rooting for OSU.

Today's quote is from Billy Bob Thornton from the movie "Bandits":

"Beavers and Ducks!"

Workout: Chest and Biceps
Morning Session:
HIIT Spin Bike, 25 minutes
Abdominal Crunch, 100 repetitions
Afternoon Session:
Warm-Up:
Trunk Twist, 20 repetitions
Laying Medicine Ball Chest Pass, 30 repetitions
Push-Up, 20 repetitions
Abdominal Crunch, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Weighted Dip, Body Weight +50 lbs., 5 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Superset:
Barbell 21 Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Wrist Roll-Up, 3 sets to failure
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Active Rest Day

Today a lot of the normal workout crew were driving all over the state of Arizona taking NOLS students into the field. Just after we had two groups leave for the field, we had another group of students arriving for the NOLS Southwest Rock Climbing Course. With everyone out and about we chose to make today our rest day from lifting. It is always good to stay a little bit active but still let the body recover.

Today's quote is from Christiaan Barnard:

"Suffering isn't ennobling, recovery is."

Active Rest Day:
HIIT Spin Bike Workout, 30 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!!

Getting Crushed in the NFL Playoff Bet and Back Exercises

Every year my partner Rebecca and I have a bet. Whoever picks the most winning teams during the NFL playoffs wins the bet. The loser has to make the winner the meal of their choice. Once we get to the Superbowl, the bet is for the dessert with that meal. Right now, Rebecca has picked all four winning teams in the wild card round and I have gone a very poor 1-3. Gambling is a profession I should never pursue.

It was great to workout with some heavier weights again and feel a little smoked after a session. I was also really happy to have one of my more dedicated workout partners return to work at NOLS Southwest this season. Things are looking good for 2015..... except for my football picks, of course.

Today's quote is from Hunter S. Thompson:

"There are many harsh lessons to be learned from the gambling experience, but the harshest one of all is the difference between having fun and being smart."

Workout: Back
Warm-Up:
HIIT Spin Bike Routine, 20 minutes
SISU Warhammer Swing, 15 repetitions per side
TRX Row, 15 repetitions
Trunk Twist, 20 repetitions
Good Morning with Barbell, 15 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Chest, Biceps and Jumping Ship

I have been involved in a hilarious conversation with my brother and his friends about what team we are going to root for when we leave the Redskins. I have liked the Ravens for a while now and I am poised to jump on their bandwagon for good, depending on the 'Skins offseason moves. Ozzie Newsome has to be one of the best player personnel guys in the league. I mean who finds a franchise quarterback with the Delaware Blue Hens?! Daniel Snyder and Bruce Allen could learn something about doing research and putting in effort instead of just paying for the latest bright shiny thing! Now is the time of year when you get to see who the real teams are, who has done their homework. Playing well in November and December really tells you how well your team did drafting and bringing in free agents.

Today's quote is from Ozzie Newsome:

"The chemistry of your football team doesn't come together 'til, really, in the second half of the season because every year you've got new parts that you're bringing in. From a personnel standpoint, we say they're better players in November than they are in September."

Workout: Chest and Biceps
Warm-Up:
HIIT Spin Bike, 30 minutes
Abdominal Crunches, 100 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets 6-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Bench Press, 5 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Weighted Dips (Bodyweight +50lbs.), 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)

Have a Great Day!

Back at It Monday and the Embarrassment that is Redskins Football.

The Redskins are an embarrassment. If they fire Jay Gruden but keep the prima donna, egomaniac, Subway salesman RGIII I am officially going to give up on them as an organization. If they somehow beat the Cowboys twice in one I may have to reconsider, however.

After spending a great weekend with friends back east I am back to the daily exercise.

Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
HIIT Spin Cycle Ride, 30 minutes
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Superset:
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids) 
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)

Evening Session:
Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)
Barbell Shoulder Shrugs, 4 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Skull Crushers, 4 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
100 lbs. Weighted Keg Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis and intermedius, rectus femoris)

Have a Great Day!

Active Rest Day!

I got to have today off from work so just knocked out a few personal chores. I will get back at the weights tomorrow for a solid back workout.

Active Rest Day Workout:

Spin Bike HIIT, 30 minutes

Abdominal Crunches, 100 repetitions

Have a Great Day!

Active Rest Day

Today was a beautiful day in the desert. I think it was the first time in two weeks that it didn't rain at all!

Took a break from the weights today but got on the spin bike.

Workout:
Spin Bike HIIT, 30 minutes.

See you tomorrow for legs. Have a Great Day!

Leg Day!!

There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!

Today's quote is from Tre Cool:

"I caught on fire twice on the stage. I was promptly put out. It was just my leg."

Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions

Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

Back to the Spin Cycle with "Maytag"!

Today was a great day at NOLS Southwest with our first catalog course of the year coming to Tucson! The Southwest Outdoor Educator Course was at the base getting ready to head to the mountains so we were all a bit busy. Today's hectic schedule made me bypass lifting and hit the spin bike with an ol' favorite, "Maytag"!

"Maytag" is a High Intensity Interval Training (HIIT) on a stationary spin bike:
2 minute warm up, seated easy spinning
1 minute, 15 seconds medium resistance, seated spinning
1 minute, 15 seconds heavy resistance, standing out of the saddle
Repeat between medium and heavy resistance for 10 rounds.
2 minute cool down, seated easy spinning.

Abdominal work

Have a Great Day!!

WOD: Maytag!

Sometimes forces in our lives conspire against us. Today I have a bunch of work to do to get our first NOLS course of the season out into the wilderness. Checking participant's gear, preparing vehicles and driving for about six and a half hours round trip! Going to take the day off from lifting and hit shoulders and triceps tomorrow.

The WOD is going to be a HIIT (High Intensity Interval Training) Workout on the Spin Bike (picked this up for cheap on Craigslist!) that I like to call MAYTAG!

2 minute warm up, seated easy spinning
1 minute, 15 seconds medium resistance, seated spinning
1 minute, 15 seconds heavy resistance, standing out of the saddle
Repeat between medium and heavy resistance for 10 rounds.
2 minute cool down, seated easy spinning.

Abdominal work

Have a great day!