I can finally sit down and type up a blog entry that isn't just listing a workout! I have been a bit busy wrapping up a semester group and preparing another course to go to the field. The normal 5:30pm workouts have been recently punted to start at 7:30pm and by the time I am done with them I am wiped out! Today I have a bit of time while the hard working Operations staff here at NOLS Southwest issue the students gear and pack their rations for the field.
The courses that are here right now are the Medicine in the Wild students. Third and fourth year medical students who come and get a Wilderness Upgrade for Medical Professionals and then go on a multi-week backpacking expedition in the Gila Wilderness. During that trip they go through various medical exercises as well as first-aid scenarios. Part of the instructor team is an emergency room resident chosen by the Harvard Medical School to help prepare the students for residency and share with them how the NOLS core curriculum is valuable as future residents.
Today's quote is from Hippocrates:
"Walking is man's best medicine."
Workout: Legs
Warm-Up: Perform each exercise in order for one minute each.
Jump Rope
Step-Up
Lateral Lunge
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Back Squat, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, medialis, and lateralis, gluteus maximus)
50m Sled Drag, 3 repetitions
(Primary muscles worked: Rectus femoris)
25m Sled Push, 3 repetitions
(Primary muscles worked: Rectus femoris)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Glute/Hamstring Developer, 15 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
Calf Raise, 50 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Side Step with Resistance Band
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
Have a Great Day!!
The Medicine in the Wild course returned from the Gila Wilderness today. It was a successful course for the 3rd and 4th year medical school students. They left with an appreciation for remote places, learned about their own leadership style and how it effects others and walked away with skills to care for patients in wild, remote locations. They even had a visit by a black bear in one of their camps!
With the course coming out of the field I had quite a bit of work to do. I was able to get in an early morning weightlifting session but that was about it for today. I will hit it hard tomorrow for legs!
Today's quote is from Stewart Udall:
"Plans to protect air and water, wilderness and wildlife are in fact plans to protect man."
Morning Weight Training: Shoulders and Triceps
Seated Heavy Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Diamond Push-Ups
Dumbbell Triceps Kickbacks
Seated Overhead Triceps Extension with Heavy Dumbbell
Have a Great Day!
Our Medicine in the Wild Course spent the day packing their gear and their rations. They will head out to the Gila Wilderness tomorrow morning at 8 a.m. It was also my good friend's 30th birthday. He and his wife swung by for a visit with their little baby that is 10 days old. Good day here at the NOLS Southwest base!
We were able to get in a morning lifting session today as well as a circuit WOD followed by some back squats with heavy chains in the evening. Great workout day with four folks coming out for the evening circuit.
I know that we have quoted him before, but Dr. Seuss never really gets old:
"Today was good. Today was fun. Tomorrow is another one."
Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
GHD
Straight Leg Deadlifts
Bodyweight Calf Raises
Captains of Crush Grip Trainers
WOD: "Un-Chained Grashopper" (Each exercise for one minute to make a set. Three sets total.)
Dynamic Prisoner Step-Ups
Walking Lunges
GHD
Weighted Tire Step-Ups
Wall Sit
Abdominal Crunches
Kettle Bell Goblet Squats
Evening Weight Training:
Back Squats with heavy Chains
Have a Great Day!
