January 20th... the Big Event of the Day!! And a Crossfit Workout

It is Rebecca's 42nd birthday today! We were able to have a nice day when I returned from work mid-morning: Breakfast together and then a good Friday afternoon Crossfit session. We wrapped up evening with a nice homemade steak dinner, gifts and cake! I mean, what other big news could there be today?

Warm-Up:
Tabata Double Under Jump Rope
Then Two Rounds:
Inchworm, 10 repetitions
GHD Sit-Up, 10 repetitions
Air Squat, 10 repetitions
Strength:
Push Press, 5 sets of 5 repetitions at 75% of 1-RM
WOD: 12 minutes to ladder as far as possible. (Example: 1 repetition of each, then 2 repetitions, then 3, etc.)
Power Clean (115 pounds/85 pounds)
Hanging Toes to Bar
80m Run
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Blessed Life in Chattanooga and the Workout

In the evenings I drive in to the gym and listen to "All Things Considered" and the NPR Newscast. Often times I have things on my mind like "When am I going to get to the lawn that needs to be mowed...", "I need to make sure the dogs get a long walk before bed..." or "Focus on my leg drive during my clean...." Then I hear the news and it becomes clear that that I am one of the luckiest people in the world. My life is cake. My home is not threatened by fire or flood, there is no excessive lead in my water, there are not car bombs going off in the market where I shop, I am not profiled because of the color of my skin. My life here in Chattanooga is truly blessed.... I need to try to remember that more often.

Warm-Up: Perform each exercise in order to complete a set. No rest between each exercise. Three sets total.
Air Squat, 20 repetitions
GHD Leg Extension with PVC Overhead Press, 10 repetitions
Banded Shoulder Stretch, 30 seconds per side
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Clean from the Block, 2 repetitions
Front Squat, 2 repetitions
Push Press, 2 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Ten sets total.
Clean from the Block
Push Jerk
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Reverse Lunge from the Front Rack Position, 6 repetitions per side
Box Jump, 3 repetitions
Barbell Weighted Verticals, 4 sets of 4 repetitions

Have a Great Day!!

Just a Quick Workout Post

Going to get this out there and get to bed.

Warm-Up:
Air Squat, 3 sets of 20 repetitions
Banded Overhead Squat, 3 sets of 5 repetitions
GHD Back Extensions with PVC Overhead Press, 3 sets of 10 repetitions
Weight Training:
No Foot Barbell Snatch from the Hip, 5 sets of 4 repetitions
Snatch Balance, 4 sets of 5 repetitions
30 Second Banded Shoulder Girdle Stretch, 4 rounds per side
Back Squat, Hold for 2-3 Seconds at Bottom followed by a Normal Rep, 10 sets
Snatch Grip Deadlift, 4 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch

Have a Great Day!!

Simone Manuel and the Workout

Simone Manuel and Penny Oleksiak came in together, touched the wall and did the unusual: They tied for the Olympic gold medal in the 100m freestyle event last night. That was one thing... but in doing it... Simone Manuel became the first African-American woman to win an Olympic gold medal in swimming. As she said, "It will be nice when people just think of me as another swimmer winning a gold."

Warm-Up:
Jump Rope, 80 repetitions
Air Squat, 20 repetitions
Banded Barbell Overhead Squat, 3 sets of 10 repetitions
Weight Training:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 6 sets of 10 repetitions
Deadlift, 5 sets of 5 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Olympics and the Workout

I love the Olympics. One thing that I have really appreciated this year more than ever (probably because of the tenor of the Presidential campaign, the Black Lives Matter movement, debates about immigration, the call for a ban on Muslims and refugees entering the country, etc.) is the diversity of the U.S. athletes. It makes me very proud to be an American.

Warm-Up:
Air Squat, 20 repetitions
Shoulder Girdle Stretches
GHD Back Extensions with PVC Overhead Press, 5 sets of 10 repetitions
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
Weight Training:
Low Seated Barbell Overhead Press, 5 sets of 4 repetitions
Barbell No-Feet Clean from the Hip, 5 sets of 5 repetitions
Clean from Jerk Block, 10 sets of 2 repetitions
Front Squat, 8 sets of 3 repetitions

Have a Great Day!!

Quick Workout Post and the Next Two Day

Tuesdays are going to be long days and Wednesday mornings will be painful for the not so distant future... 4:00am wake up for work at UPS, Crossfit from 6:00pm-7:00pm and then clean the gym from 7:00pm-10:00pm for another 4:00am wake-up for work. I know, I know.... first world problems... I will stop bitching. I have a gloriously blessed life.

Warm-Up:
Air Squat, 20 repetitions
PVC Passthrough, 10 repetitions
Banded Overhead Squat, 5 sets of 10 repetitions
GHD Back Extension with PVC Overhead Press, 5 sets of 10 repetitions
Workout:
Barbell Snatch from the Knee, 6 sets of 5 repetitions
Snatch Grip High Pull from the Knee, 5 sets of 5 repetitions
Back Squat, 3 sets of 8-10 repetitions
Back Squat with Butt to Medicine Ball, 3 sets of 10 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Shoulder Girdle Stretch

Have a Great Day!!

Gabby Giffords and the Workout

I spent four and a half years of my life looking out the window of my office at the house where Gabby Giffords grew up in Tucson. I lived and voted in Gabby's former Congressional district. Gabby was one of the truly amazing, young, energetic and up and coming members of Congress when she was shot while meeting constituents. Tonight she came out on stage at the Democratic National Convention after years of recovery from that traumatic brain injury. Gabby has had to learn to walk and talk all over again.... watching her tonight was one of the saddest and most inspiring scenes I have ever witnessed.

Tonight, instead of being a pool of sweat balled up on the floor after my Olympic lift training session, I actually wrote down the workout.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total.
Row, 250 meters
Air Squat, 20 repetitions
GHD Back Extension with PVC Pipe Held in Back Squat Position, 10 repetitions
Row, 250 meters
Weight Training:
Clean Progression (Deadlift, Deadlift to Shrug, Ground to Clean Position), 5 sets of 5 repetitions with 40 kg and 50 kg
Barbell High Pull, 4 sets of 5 repetitions with 50 kg
Bar Clean Muscle Up, 3 sets of 10 repetitions
Front Squat, 3 sets of 3 repetitions with 70 kg, 60 kg, 50 kg. Two repetitions down to tap a wall ball. Third repetition is held above the wall ball for a five second hold before finishing the set.
Behind the Neck Push Press, 3 sets of 5 repetitions with 40 kg. Hold at the top for a two count and then accentuate a slow eccentric motion pulling the elbows and shoulders back.

Have a Great Day!!

Team River Runner-Chattanooga and the Workout

Today is an exciting day. I will be working out earlier today for a couple of reasons. First, I need to try to get at it before the expected rains this afternoon. Secondly I am going down to Coolidge Park here in Chattanooga to meet up with folks from Team River Runner. From their website they describe their organization this way: "Team River Runner believes that every wounded and disabled veteran deserves the opportunity to embrace new challenges, invoke leadership, and promote camaraderie. Team River Runner provides an outlet to fulfill these beliefs – inviting wounded and disabled war veterans and their families to participate in adaptive paddling programs." Awesome! Apparently they meet every other Wednesday at 6pm down by the river for a flatwater paddle for an hour and a half on the Tennessee River. I will let you know how it goes!!

Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80%. Two minute cool down for a total of 20 minutes.
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Dumbbell Weighted Lateral Lunge, 3 sets of 8-10 repetitions
Air Squats, 3 sets of 30 repetitions. Perform the exercises every minute on the minute until all three sets are complete.
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!!

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!!

Dogs Love Dogs and the Workout

We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.

Enter the Tennessee Valley Australian Cattle Dog Rescue. We filled out the five page application and plan to visit the rescue to look for a young match for our own little Heeler. Biscuit is a good looking dog!!

Warm-Up: Complete each exercise in order to complete a set. Three sets total at a warm-up pace
Air Squat, 15 repetitions
Double Under or Single Under, 20 repetitions or 40 repetitions
20"Box Jump, 10 repetitions
Wall Ball 16#, 10 repetitions
Strength Training:
Back Squat, 5 sets of 3-6 rep
100m Farmer's Carry, 3 rounds
Metabolic Conditioning: "Nancy", 5 Rounds For Time.
400 Meter Run
Overhead Squat (95# / 65#), 15 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

Obama's Last White House Correspondent's Dinner and the Workout

I will miss Obama. I think once the dust of history settles, once the old white obstructionists in Congress have moved on, once we are able to look back with 20/20 hindsight... people will realize that Obama was a damn good President. Saved the U.S. auto industry, pushed through the Affordable Care Act, authorized the attack on Osama Bin Laden and kept the world economy from spiraling out of control. Was he perfect, no. But, he has been pretty damn good. "Obama. Out."

Warm-up: Complete each exercise in order to complete a set. Two sets total. No rest between exercises.
Air Squat, 15 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
PVC Passthrough, 20 repetitions
Wall Ball Toss, 20 repetitions
Weight Training: Complete each exercise in order to complete a set. Two sets total. No rest between each exercises. All exercises will be done with 95#. For each exercise, the bar will come from the floor.
Overhead Squat, 10 repetitions
Strict Overhead Press, 15 repetitions
Front Squat, 20 repetitions
Push Jerk, 25 repetitions
Back Squat, 30 repetitions
Push Press, 35 repetitions
Mobility:
Quadriceps and Shoulder Girdle Stretches

Have a Great Day!!

Revenant and Leg Day.... Two Times the Brutality!

We went and saw a matinee showing of "Revenant" today. It was pretty amazing especially since it is based on a true story. If you are at all squeamish at realistic, tomahawk to face type violence... this movie is not for you. If you can handle that, the scenery and just bad ass-ness of these people exploring the raw wilderness of North America is just awesome.

Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No break between sets.
Jumping Jack
20" Box Squat
Air Squat

Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Walking Lunge with Plate Overhead, 3 sets
25m Weighted Sled Push, 3 sets

Have a Great Day!!

Time for Kirk to Get a Monkey Off His Back? How About the Gorilla? And the Daily Workout!

The Redskins play the Eagles tonight in Philadelphia. It is true that there is a lot at stake tonight: Whoever wins will be in the driver seat to win the NFC East and go to the playoffs. For Kirk Cousins there is a whole lot more at stake. Can this guy win a big game under the lights being the only game on TV? Can he win on the road? How about three wins in a row? Can he close the deal that will send the 'Skins to the playoffs for the first time since RGIII took them there in 2012? Is Cousins worthy of a contract for a starting QB in the NFL? One big win tonight may answer every one of those questions. A loss and all of them may linger unanswered a bit longer. This is not a monkey on his back.... it is an 800 lbs. gorilla!

Warm-up:
Jumping Jack, 30 repetitions
Air Squat, 50 repetitions
Workout:
AMRAP 15 minutes:
Dumbbell Romanian Deadlift, 10 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 20 repetitions
Mobility:
Quadriceps and Hamstring Stretches

Have a Great Day and Hail to the Redskins!!

Merry Christmas and the Daily Workout!!

We had a very mellow and relaxing Christmas. Late breakfast, later lunch, gift exchange and then a wonderful home cooked meal. I made out like a bandit with a GoRuck 80lbs. Training Sandbag with refillable bags, a new Aeropress Coffee Maker, a couple of great big bottle craft beers and a package of wonderful handcrafted hard salamis!! You can't do much better than that?! For those who are tired of the normal carols out there for Christmas.... here is my all time favorite, The Season's Upon Us by the Dropkick Murphys! Enjoy!

Workout:
Warm-Up:
Jumping Jack, 30 repetitions
AbMat Sit-Up, 30 repetitions
5 Rounds for Time:
Air Squat, 10 repetitions
Dumbbell Thruster, 7 repetitions
Diamond Triceps Push-Up, 20 repetitions
Alternating Lunge, 14 repetitions per side

Have a Great Day and a Very Merry Christmas!!

Who Sits for Three Hours and Forty-Five Minutes Waiting for a Movie to Start? And the Workout of the Day!

We are going to see the new Star Wars movie at 8:45pm tomorrow with a couple of friends. My buddy went by to pick up the tickets today so that we would not have to wait in line. The people at the theater said they are going to open the doors at 5pm for people to find seats?! WTF?! Crazy.

Warm-Up:
Jumping Jack, 30 repetitions
Air Squat, 30 repetitions

Workout:
Four Rounds for Time:
Dumbbell Thruster, 20-15-10-5 repetitions
AbMat Sit-Up, 25-25-25-25 repetitions

Mobility:
Hamstring Stretches

Have a Great Day! And may the Force be with you! I may need it to be with me tomorrow night?!

Done with Politicians, Gun Violence, and Defending Islam for Now...Have FUN!! Oh and the Workout of the Day!!

After looking at my blog postings for the last few days I have decided to not be so damn heavy. Enough worrying about crazy politicians, religion and guns. It is the holiday season and I am excited to be back east among family, friends and great dogs!! For the remainder of this week at least I will refrain from too many heavy subjects!!

Warm-Up:
Dog Walk, 30 minutes
Turkish Get-Up, 3 minutes continuous

Workout:
For Time:
Air Squat, 80-60-40-20 Repetitions
AbMat Sit-Up, 40-30-20-10 Repetitions
Hand Release Push-Up, 20-15-10-5 Repetitions

Mobility:
Quadriceps and Shoulder Stretches

Have a Great Day!!