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!!

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!!

Redskins Mauled by Panthers and Leg Day

Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.

Warm-up:
Spin Bike HIIT, 20 minutes

Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets

Have a Great Day!

Rainy Morning and the Workouts of the Day

We all woke up to a cool morning rain. We workout outside as a group so the morning circuit was cancelled today. I hopped on the spin bike for some morning interval training. On top of that, my weight training partner is off doing a drive in southwest Texas so the evening training was a little different as well. Different but quite effective.

Morning Workout:
HIIT Spin Bike, 20 minutes

Evening Workout:
Warm-up:
400m Jog
10 PVC Passthroughs
10 PVC Wrap Arounds
65 AbMat Sit-Ups
Workout: AMRAP 12 minutes
Repetitions 3, 6, 9, 12... And so on
Clean & Jerk with a 135# Barbell (Barbell starts from the floor for each repetition)
Medicine Ball Push-Ups
Cool-Down:
200m Slow walk
Mobility:
Triceps and Shoulder Girdle Stretches

Have a Great Day!!

NFL Hall of Fame, Junior Seau, CTE and a Cardio Workout

Last night I watched linebacker Junior Seau's family reveal his bust as he was inducted into NFL's Hall of Fame. Seau was an amazing football player that played with a style that was ferocious and physical and he played that way professionally for 20 years. Many of those years were played long before anyone was concerned openly about repeated head injuries. After his retirement, Seau killed himself by shooting himself in the chest in 2012 after suffering from debilitating cognitive symptoms. Junior shot himself in the chest so that people could study the impact of the game he loved on his brain. Later, after studying his brain it was determined that Seau suffered from chronic traumatic encephalopathy or CTE, a type of chronic brain damage that used to be called "Punch Drunk". It has now been determined that many NFL players have suffered from CTE and the NFL has since taken steps to help limit the head injuries to players. But, these blows are impossible to remove from the game all together based on the way it is now played.

For me, the big story last night was that the NFL was not going to let any of Seau's family speak at the induction ceremony. Seau had told his now 21 year old daughter Sydney that she should speak for him if he ever made it into the Pro Football Hall of Fame. But, the Hall of Fame had a policy of not letting others give speeches for deceased inductees and would not allow Sydney to give a speech. On top of that policy, I am sure the NFL was worried because the Seau family has filed a wrongful death suit against the league for failing to warn players about the dangers of repeated blows to the head. In the end, the NFL made a compromise and Sydney was interviewed after the induction ceremony with a poise and confidence beyond her years. She bravely worked her way through the interview wrapping up by saying “I hope this induction can exemplify the fact that you are more than Junior Seau, number fifty-five and a buddy. You are a light, and I want nothing more than to see you come on stage, give the speech you were meant to give, give me a hug and tell me you love me one last time. But that isn’t our reality.”

Cardiorespiratory Training:
HIIT Spin Bike, 20 minutes
Foam Roller Work

Have a Great Day!!

Cardiorespiratory Output Day and the final review of Crossfit

Today will be a mellow cardio output day. Just a day to move, stretch, do some abdominal work and not touch a weight!!

I would absolutely recommend that if you are interested in trying Crossfit, you should check out your local affiliate and see if they offer a free week trial. I have not mentioned the name of my local Crossfit affiliate because I was not sure exactly what this review would look like. I will say now though that I highly recommend Crossfit Fixx in Tucson, Arizona for the following reasons: 1) Excellent instruction on proper form. 2) Scalability and adaptation to varying levels of fitness and experience that helps to promote self-confidence. 3) And maybe the most important... a fun and supportive community of people that encourage and challenge each other. If during your free week trial you do not experience these aspects at your local affiliate, you may want to look elsewhere.

Today's quote is from Joe Namath:

"When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things."

Cardiorespiratory Output Day:
Spin Bike Interval Training, 45 seconds high intensity, 2 minutes low intensity, totals of 43 minutes
AbMat Sit-Up, 100 repetitions
Foam Roller Work

Have a Great Day!!

Presidential Candidate Quiz and a Cardiorespiratory Day!

My brother sent along a link to a  Presidential Candidate Quiz that I found very interesting. It does involve answering quite a few questions and then rating how strongly you feel about your answers. After it is all said and done it cranks out which 2016 Presidential candidate you most align with on major issues. I have found that it is great to get started on candidate research before I get besieged by attack ads that may or may not be accurate.

Today's quote is from Sharon Salzberg:

"Voting is the expression of our commitment to ourselves, one another, this country and this world."

Workout: Cardiorespiratory
HIIT Spin Bike, 35 minutes
Bicycle Abdominal Crunch, 100 repetitions

Have a Great Day!!

Back to Strength Training, Mixing it Up Again and Jury Duty?!

I have no idea what tomorrow is going to look like as far as working out goes: I have to report for jury duty?! 

Today however, I am going to go back to working in a rotational strength based workout with cardiorespiratory interval training on Mondays, Wednesdays and Fridays. My plan is to have 6-7 main exercises that I will do for each body part and then mix in various different exercises each day to keep it from getting boring.

Today's quote is from Robert Frost:

"The jury consist of twelve persons chosen to decide who has the better lawyer."

Workout: Chest, Biceps and Cardio Interval Training
Cardio Training/Warm-Up:
HIIT Spin Bike Training, 20 minutes
Bicycle Abdominal Crunches, 75 repetitions
Weight Training:
Bench Press, 3 sets of 4-6 repetitions
Dumbbell Flat Bench Press, 3 sets of 6-8 repetitions
Dumbbell Incline Press, 3 sets of 6-8 repetitions
Flat Bench Dumbbell Fly, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of maximum repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Forearm Wrist Roll-Up, 3 sets of maximum repetitions

Have a Great Day!!

Remember the Little Guy, What a Difference a Day Makes and Interval Cardio Training

What a NBA Finals we are getting to experience! Most analysts had written off the Cleveland Cavaliers once Kyrie Irving fractured his patella. All the Cavs have done since then is this: LeBron has averaged a triple-double each game with a 40 points per game average. The other thing that the Warriors clearly did not see coming is Matthew Dellavedova's defense. The scrappy Australian has latched on to MVP Stephen Curry like a rabid Jack Russell Terrier on a bone. On a number of occasions these games have come down to one possession. These possessions have often come down to who gives up their body and dives to the floor to get the ball first. The answer has again and again been Matthew Dellavedova. With that hustle and physicality has come an improbable 2-1 lead in the finals.

The day off from lifting while hydrating, stretching, massaging and icing my back was exactly what was needed. I know that is what I needed to do, the difference is age. With age comes the wisdom to know that I need to stop, take a break and take care of myself. Because of that knowledge I am able to get back to training with a cardiorespiratory interval day.

Today's quote is from Oscar Wilde:

"The old believe everything, the middle-aged suspect everything, the young know everything."

Workout: Cardiorespiratory Interval
Warm-Up: Spin Bike, 5 minute easy spin
Spin Bike HIIT, 6 minutes at maximum sustainable effort, 5 minutes rest per set. Three sets total.
Cool-Down: Spin Bike, 5 minute easy spin

Have a Great Day!!

Quick Cardio Interval Post

I have a lot going on today so I am quickly going to post my workout. 

Workout: Cardiorespiratory Interval Training
HIIT Spin Bike, 4 minute warm-up, 15 intervals: 1 minute maximum effort, 2 minutes rest, 5 minute cool down.

Have a Great Day!!

The Bracket was Close But Coach K Does it Again!!

Last night's NCAA Championship Game was a fantastic event. In the end Duke broke my bracket during the final game of the season. Like it was hard to bet against Tom Izzo at Michigan State, I really should have stuck with Coach K. Coach K with over 1000 wins, 5 national titles and coaching USA basketball has to make him one of the best coaches of all time. A well deserved victory for the Blue Devils.

Today's quote is from Mike Krzyzewski:

"To me, teamwork is the beauty of our sport, where you have five acting as one. You become selfless."

Workout: Legs
Warm-Up:
Spin Bike HIIT, 30 minutes
Weight Training:
Circuit Training: Perform each exercise with an 85 lbs. barbell in order to complete a set. Three sets total. No rest between exercises with a two minute break between sets.
Back Squat, 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
25m Walking Lunges
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
Weighted Calf Raise, 35 repetitions
(Primary muscles worked: gastrocnemius, soleus)
Romanian Deadlift, 15 repetitions
(Primary muscles worked: Biceps femoris)
Bicycle Abdominal Crunch, 75 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

A Wolf Pack of Davids and Back Day!

And just when you think the #1 seeds are going to steamroll everyone, along comes the Wolf Pack of North Carolina State! Villanova rolled easily in the second round and may have been set up for a loss, but they should have known to be wary of NC State. The Wolf Pack had a huge comeback in the second round versus LSU. Regardless, I had Villanova winning which is why this tournament is so exciting.

Today's quote is from Wilt Chamberlain:

"Everybody pulls for David, nobody roots for Goliath."

Workout: Back
Early Afternoon Routine:
HIIT Spin Bike, 30 minutes

Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
Air Squat
Barbell Good Morning
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids, teres minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, rectus abdominis)
100m Farmer's Carry, 3
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, erector spinae)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Beer is Good, Shoulders and Triceps

It is fantastic that I live in a community where people are very creative and overachieving. There is a NOLS and WMI instructor here that among all of his other talents has decided that in the future he would like to start a brewery: High Alpine Brewing. He will brew a new recipe and we will get an inexpensive growler of tasty beer. The bonus is also that we know exactly what has gone into the making of the beer and we are supporting a guy that is learning and building for his future career. Win win.

Today's quote is from Plato:

"He was a wise man who invented beer."

Early Afternoon Session:
Spin Bike HIIT, 30 minutes

Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jumping Jack
Sand Bag Push Press
Bicycle Abdominal Crunch
Heavy Rope Whip
Seated Wall Ball Toss
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Shrug, 3 sets of 10-15 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Alternating Front Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Diamond Push-Up, 3 sets of 20 repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Dumbbell Kick Back, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!!

Active Rest Day and Sunday!!

I got back to studying for my Personal Trainer Certification this week. Work has kept me busy the past few days, but tonight and tomorrow will be spent studying quite a bit. Other than that, I road the spin bike, did some crunches, rolled out sore muscles and trimmed the dog's nails. All around a great Sunday in the desert.

Today's quote is from Joseph Addison:

"Sunday clears away the rust of the whole week."

Active Rest Day:

HIIT Spin Bike, 45 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!!