Thanks.

I could list a whole lifetime of things that I am thankful for today, but I think I will just focus on the latest things over the past year. I am very thankful for my little family and especially the addition of our second Australian Cattle Dog, "Biscuit". I am very thankful for the house that we ended up buying.... it really is a perfect home for us and I say out loud every day how lucky we were to have found it. Finally, I am thankful for the community that we landed in here in Chattanooga. It is a wonderful place to live and we have found good friends, neighbors and co-workers.

Marathon Training:
Run, hour and a half
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Made it to the Thanksgiving Break and the Workout of the Day!!

I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for!

Warm-Up:
Jumping Jacks, 50 repetitions
Burpees, 10 repetitions
PVC Passthroughs, 10 repetitions
PVC Wraparounds, 10 repetitions

Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt
Skullcrushers, 3 sets of 8-10 repetitions
Barbell Shrugs, 3sets of 8-10 repetitions
Overhead Triceps Extensions, 3 sets 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
AbMat Sit-Ups, 100 repetitions

Have a Great Day!!

Thanksgiving Two for One

Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.

Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.

Today's quote is from Benjamin Franklin:

“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”

Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)

Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
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
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Thanksgiving Day!