International Women's Day and the Workout

I wore red to work yesterday in recognition of International Women.s Day. By far the most influential people in my life have been women.... Ticking off the best supervisors I have had in my professional life, the top three are all women. Far and away the two people that impacted my life the most are my stepmother Lynn and my friend's mother Dorothy. Brilliant, hardworking, honest and accepting only the highest of standards. A woman at work when I told her that I wanted to recognize her on International Women's Day said "Every day should be International Women's Day..." which I agreed with. My response though was, "That is true. But when we don't take time every day to recognize the people that deserve it, we need to take a day to make that happen."

Warm-Up:
Row, 20 minutes
Weight Training:
Supersets: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
Superset #1:
Incline Dumbbell Chest Press, 10 repetitions
Alternating Dumbbell Curl, 10 repetitions
Superset #2:
Push-Up, 15 repetitions
Dumbbell Triceps Kickback, 10 repetitions
Dumbbell Concentration Curl, 10 repetitions
Superset #3:
Dumbbell Overhead Triceps Extension, 10 repetitions
Dumbbell Wrist Curls with Supinated Grip, 10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand after each of the above supersets.
AbMat Sit-Up, 70 repetitions

Mobility:
Chest, shoulder and triceps stretches

Have a Great Day!!

The Long Wait is Over and the Workout

The Olympics have bridged the gap and gotten me to the start of the NFL preseason. Tonight the Redskins (or the "Washington Racial Slurs" as Dan Lebatard calls them!!) will square off against the Atlanta Falcons. Now the question is whether I will be able to see it or not?!

Warm-Up:
Row, 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
Shoulder Girdle Stretch
Strength:
Push Press, 3 sets of 8 repetitions 60% of 1-RM
Metabolic Conditioning: 5 Rounds for time (rest 1 minute between rounds)
Kettlebell Weighted Walking Lunge, 50m
Farmers Carry, 150m

Have a Great Day!!

Workout Post

Warm-Up:
Run, Jump Rope, or Row for 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
2-3 Minutes to Stretch
Strength:
Front Squat, 3 sets of 8 repetitions @ 60% 1-RM
Metabolic Conditioning: 15 Minute AMRAP
Thruster (115/75), 5 repetitions
KB swing (70/53), 10 repetitions
80m Sprint

Have a Great Day!!

The speech by Khizr Khan and the Workout

By far the moment that resonated the most from the Democratic National Convention last night was the speech by Khizr Khan. Khizr Khan is the father of Captain Humayun Khan, a Muslim-American Soldier killed in the War in Iraq. I guarantee Khizr Khan knows more about the Constitution of the United States than most of us... including Donald Trump!

Warm-Up: Perform each exercise in order to warm-up.
Jumping Jack, 50 repetitions
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Couch Stretch, 30 seconds per side
Skill Training:
Barbell Clean Muscle Up, 5 sets of 5 repetitions
Weight Training:
Deadlift, 5 sets of 2-3 repetitions
Front Squat with Five Second Pause at the Bottom (60 kg), 5 sets of 3 repetitions

Have a Great Day!!

Barack and the Workout

I am going to miss Barack. I am not going to go into political views here.... there are opinions all over the map about this guy. One thing that I would challenge anyone to argue is the fact that President Obama has handled himself with a lot of grace, poise and dignity. I have been very proud to call him my President.

Warm-Up: Perform each exercise in order to warm-up.
Row, 250 meter 
Pistol Squat, 5 repetitions with each leg
Hand Release Push-Up, 10 repetitions
PVC Passthrough, 10 repetitions
V-Up, 10 repetitions
High Knees 
Butt Kicks
Handstand Hold, 30 seconds
2-3 Minutes to Stretch
Metabolic Conditioning: Perform each exercise in order to complete a round. Do as many rounds as possible in 15 minutes.
Power Snatch (95#/65#), 5 repetitions
Pull-Up, 10 repetitions
Ball Slam, 15 repetitions
Rest, 3 minutes
Then 5 Rounds of each: 
Plank, one minute
GHD Back Extension, 10 repetitions

Have a Great Day!!

Michelle Killed It Last Night and the Workout

The Democratic Convention had its ups and downs last night but absolutely, Michelle Obama knocked it out of the park. Michelle's speech was heartfelt, warm and inspiring. Mrs. Obama has done an amazing job as a First Lady and there are certainly some huge shoes to fill come January 20th, 2017.... I am not sure if Melania or Bill can even come close.

Warm-Up: Perform each exercise in order to complete the warm-up.

Row, 250 meter

Pistol Squat, 5 repetitions per leg

Push-Up, 10 repetitions

Shoulder Pass-Through, 10 repetitions

V-Up, 10 repetitions

High Knee, 10 meters

Butt Kick, 10 meters

Weight Training:

Front Squat 90% of 1-RM, 5 sets of 2 repetitions

Metabolic Conditioning: As many rounds as possible in 15 minutes.

Squat Clean (115#/75#), 5 repetitions

Burpee, 7 repetitions

Push Press (115#/75#), 5 repetitions

Cool-Down:

200m Walk

Couch Stretch

Have a Great Day!!

Canines and Yard Work!!

It was very nice today for the entire family to have the day off. The morning was spent by the humans doing yard work and by the canines running around like crazy creatures in the backyard!!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises or rounds.
Jump Rope, 60 repetitions
24" Step-Up, 10 repetitions per leg
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 5 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a round. 20 rounds for time.
Walking Lunges, 10 repetitions
Push-Up, 5 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!!

Tim vs. Kobe and the Workout

Tim Duncan has retired and with him is retiring a class of athlete that is very rare these days. It is almost laughable when I compare the retirement of Kobe Bryant to that of Tim Duncan.

Kobe was an amazing athlete, a five time NBA champion with the Lakers and one of the best NBA players of all time, there is no denying that. But, at times Kobe was a world class ass as well. The farewell tour, the ridiculous two year $48.5 million contract when his skills were extremely diminished on a Lakers team that was laughable, the ego and the sexual assault charges that have somehow been forgotten from an incident in 2003 in Colorado.

Then we look at Tim Duncan: Rookie of the year his first year in the league, also a five time NBA champion with the Spurs, made the playoffs every year that he was on the team, took pay cuts and restructured his contract so the team could bring in new players to stay competitive, accepted his role on the team as he grew older and other players were more effective on the court, quietly announced his retirement and is not even going to be at the press conference.... only his stoic coach Gregg Popovich will be there to announce Tim's retirement?! Good luck in the future Mr. Duncan. I hope that there are some young people out there that have been paying attention about how to be a true professional athlete.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Jumping Jack
PVC Passthrough
Strength Training:
Bench Press, 5 sets of 2-10 rep
Metabolic Conditioning: Two person team for time. One athlete does chin-ups while the other athlete does push-ups. When ten chin-ups are complete the athletes switch. A round is complete each time 10 chin-ups are done, 10 rounds total. Time stops when all chin-ups are complete.
Strict, No Kip Chin-Up, 10 repetitions
Push-Up
Core Work: Perform 30 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!

U.S. Men's Soccer and the Workout

I am a huge fan of both the U.S. Men's and Women's National Teams. The men had a great run in the Copa America Centenario making it all the way to the semi-finals. However, last night they ran into a buzzsaw that was Lionel Messi and the Argentinians who trounced the U.S. 4-0. There are a lot of people trying to reason it out.... three of the U.S. starters did not play because they had accumulated too many yellow cards... The reality of the situation is this: The U.S. Men's National Team has gotten a LOT better.... but they are still not ready to threaten the really great teams in the world. The U.S. Women's National Team is another story. Dominant. But at least they had to sue because they make less money per game compared to their male counterparts?!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Axle Bar Curl, 3 sets of 8-10 repetitions
Dip, 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Pronated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Supinated Grip Barbell Wrist Curl, 3 sets of 15 repetitions
Core Work: 25 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!!

Subway Knife Attack Victim Shares his Story and the Workout

Lyle Zimmerman, an American who in 2015 was in the London subway when he was attacked by a self radicalized young man of Somali descent. Zimmerman tells the harrowing story of being surprised from behind, kicked to the floor and then his assailant attempted to cut his throat with a bread knife. The dull and weak blade sliced across Zimmerman's throat and then broke. Though he was injured the knife did not cut any of Zimmerman's arteries and an off-duty doctor on the Tube took care of him until further medical help arrived.

Meanwhile his attacker who had been chased off by other subway passengers was stalking around showing photos of victims of coalition bombs to people on his phone while stating that his knife attack was him "striking back for his Syrian brothers". Police arrived on the scene and tasered the attacker and he was taken away. Turns out the man was schizophrenic and delusional and to this day remains in a mental institution.

Zimmerman's point in sharing his story is this: Zimmerman is lucky to be alive for sure.... a stronger, sharper blade and he would have probably been decapitated. However, because this young man only had a bread knife and could not access a firearm in London, Zimmerman and the attacker both survived. If his assailant had an AR-15 style assault rifle like the ones used by mentally ill shooters in Newtown or Orlando, dozens of people could have been injured or killed. The solution is simple if only our politician's could not be bought. There should be no access to military style firearms for civilian use.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Strict Fat Bar Chin-Up, 5 sets of maximum repetitions
Parallette Incline Push-Up, 5 sets of 15 repetitions
EZ Bar Curl, 5 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions after each of the above sets.
Core Work: Perform 20 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!!

Ali's Funeral Procession and the Workout

It is amazing to watch Ali's funeral procession as it slowly rolls through neighborhoods of his hometown Louisville, Kentucky.The thing that makes it amazing to me is that many of the thousands of people lining the street never saw Ali throw a single punch! Watching young children chant his name and throw roses on the hearse as it slowly creeps by. This is the impact of this man on our country..... he really was "The Greatest". Black, White, Asian, Latinos.... everyone is out on the street.

Warm-Up: 6 minute, AMRAP
24" Box Jump, 10
Push-Up, 15
PVC Passthrough, 20
AbMat Sit-Up, 25
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Axle Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +50lbs.), 5 sets of maximum repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand between each of the above sets
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Last Workout in Arizona!

Today will mark the last workout while we live in Arizona. Tomorrow we will load up the cars and we will start heading to our new home in Chattanooga, Tennessee. It is all very exciting, its been mildly stressful and slightly terrifying as we send ourselves out into the world to a town we do not know. In the grand scheme of troubles in the world, ours are few and the things that are challenges to us are really just hiccups in life. We live a blessed life.

Warm-Up: Complete a 6 minute AMRAP of the following exercises: 
Push-Up, 10 repetitions
Jump Rope, 40 repetitions
20" Box Jump, 10 repetitions
PVC Passthrough, 20 repetitions
Workout: Complete three rounds for time.
800 Meter Run
Butterfly Sit-Up, 50 repetitions
Kettlebell Swing 32kg, 30 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Leg Lift

Have a Great Day!

The King is Waiting and the Workout

Cleveland did what was expected since opening day of the NBA season... they made it to the NBA Finals representing the Eastern Conference for the second year in a row. Honestly, I am surprised that they had any kind of issues with Toronto but I will tell you what.... if they thought the Raptors posed challenges, they better figure something out. The Warriors or Thunder are going to make the Raptors look like the local rec league team?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Wraparound, 20 repetitions
Bicycle Crunch, 20 repetitions
Workout: Three rounds for time.
200m Run
Push-Up, 25 repetitions
Core Workout: 15 repetitions of each exercise in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

GO TIGERS! and the Workout

There was an amazing story the other day on the Sportscenter with Scott Van Pelt that everyone should watch. I know that football is a dangerous sport. People get injured everyday and the head trauma that causes CTE is terrible. I get that. But, for the folks who wonder what good comes out of a sport like football... please watch this video about the Benton Harbor Tigers and their retired 74-year old coach. Elliot Uzelac showed up and showed these kids what it is like to have someone care about them. There is no Cinderella in this world, but you will not be disappointed and if you are like me, you will probably get a little choked up.

Warm-Up: Complete a 5 minute AMRAP of: 
Hand Release Push Up, 10 repetitions
Bicycle Crunch, 10 repetitions
PVC Wraparound, 20 repetition
Air Squat, 10 repetition
Workout: 10 Rounds For Time:
Push-Up, 10 repetitions
Hollow Rock, 10 repetitions
200 Meter Run
Cool-Down:
400m Walk
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-In
Leg Lift

Have a Great Day!!

Quick Workout Post

Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand

Have a Great Day!!

Stress and the Workout

We are about to say goodbye to visitors who have been visiting for graduation. Once they are safely on their way we will begin to pack up our lives and make a big move across the country to our new home in Chattanooga, Tennessee. Moving, starting new jobs (hell for me FINDING a new job...), figuring out finances, purchasing a new home.... these major life changes can cause a lot of stress.

The good news is that having a supportive partner in your life that you can turn to, maintaining a healthy diet, getting a good night's sleep and having a regular exercise routine will greatly reduce that stress. In fact, as each day draws us closer to our move to Tennessee, our level of excitement rather than apprehension seems to grow!

If you are feeling the stress or are down, take the lyrics of David Wilcox to heart:
"Get some sleep, eat some broccoli
Run a mile, take a shower
You're just down inside yourself
You're just down inside yourself!"

Warm-Up: Complete 6 minutes of as many rounds as possible. Remember though that this is just a warm-up: 
Push Up, 10 repetitions
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
PVC PassThrough, 20 repetitions
Workout: "Linda" (aka "Three Bars of Death"). Weights given are maximums. Scale the weight appropriately for your ability. Perform10-9-8-7-6-5-4-3-2-1 repetitions of the triplet for time. Set up three bars to reduce time changing plates.
Deadlift, 1.5 of bodyweight
Bench Press, Bodyweight
Power Clean, .75 body weight
Mobility:
Hamstring and Lumbar Stretches

Have a Great Day!!

Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!