Quick Post from the Tuesday Workouts

I had the pleasure of working with one of the first NOLS instructor teams headed out to the Gila Wilderness today. The thing that I love most about my job is working with brilliant and energetic instructors that are excited to educate students in the backcountry.

Today's quote is from Nelson Mandela:

"Education is the most powerful weapon which you can use to change the world."

Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles in all Positions
Morning Metabolic Training:
3 rounds for time:
Hand Release Push-Ups, 20 repetitions
Sit-Ups, 30 repetitions
Air Squats, 40 Air Squats
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!!

Quick Post from Thursday's Workouts

Warm up:
100m High Knee Walk
100m Butt Kicker Jog
100m Side Step
Circuit Training: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Hanging Knees to Chest
Box Step-Ups
AbMat Sit-Ups
Barbell Good Mornings
Air Squats
Calf Raises

Weight Training:
Back Squat, 5 sets of 4-10 repetitions
GHD, 5 sets of 15 repetitions
Weighted Standing Calf Raise, 5 sets 8-10 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Traveling Workouts and Today's Workout of the Day

This weekend I am headed back east to visit friends. I will workout today like I normally do and I will take tomorrow off as I travel. I have listed three travel workouts where there is no equipment required. I will get back at it here on Monday when I will post again.

Warm-Up:
3 minutes continuous KB swing, light
10 H/L PVC Wraparounds
10 H/L PVC Passthroughs
Strength:
Back Squat, 4 sets of 8 repetitions. One set every three minutes.
Workout of the Day:
10 Minutes, AMRAP
21 Wall Ball Tosses
15 Dips
9 24" Box Jumps
Cool-Down:
3 minutes continuous Air Squats
Mobility:
Quadriceps stretches

Travel Workouts:
Friday:
2 rounds for time:
20 Jumping Air Squats
Run to make the block
At each corner 20 Jumping Air Squats

Saturday:
15 minutes AMRAP:
5 Burpees
10 Alternating Lunges per leg
15 Abdominal Crunches

Sunday:
15 minutes AMRAP:
15 Air Squats
15 Hand Release Push-Ups
30 second Plank Hold

Have a Great Weekend!

Heroes Do Something and the Workout of the Day

Passengers on a train traveling from Amsterdam, including three 20-something year old Americans subdued a gunman who seemed intent on committing a massacre. It was very brave of a citizen of France, an expat from Midlothian, Virginia to initially step in and attempt to disarm the gunman. Mark Moogalian got the AK-47 from the shooter, but the gunman pulled out a pistol and shot Moogalian in the neck. It was then that the three Americans and a British citizen jumped on the gunman and subdued him.

I am sure some of my facts are a bit off here, but there is one thing that is true.... a small number of unarmed train passengers subdued a heavily armed assailant. One man was shot in the neck and will recover. One man was injured by the gunman's knife including having his thumb nearly severed. Terrible injuries for sure. But this gunman had eight or nine magazines of ammunition for his AK-47. Hundreds of people may have been killed or injured if these folks hadn't done something. Heroes take action.

Today's quote is from Brad Meltzer:

"We are all ordinary. We are all boring. We are all spectacular. We are all shy. We are all bold. We are all heroes. We are all helpless. It just depends on the day."

Workout:
Warm-Up:
3 minutes AMRAP (Warm-Up Pace):
15 Air Squats
20 PVC Pass Throughs
5 Pull-Ups
Strength:
Deadlift, 4 sets of 8 repetitions (One set every 3 minutes)
Metabolic Conditioning for Time:
100 Calorie Row
100 Wall Ball Tosses
Cool-Down:
400m Walk
Mobility:
Hamstring Stretches

Have a Great Day!!

Late Post, A Desert Hurricane and the Workout of the Day

Last night the base got hit by an impressively violent storm. The wind was gusting like crazy, horizontal sheets of rain pounded the buildings and the wash that cuts through the property burst it's banks. My morning was spent doing clean-up of fallen tree parts and moving standing water so it won't make a comfy home to mosquitos.

Warm-Up:
Complete a 6 minute AMRAP of: 
15 Air Squats
5 Hand Release Push-Ups
10 Walking Lunges
20 PVC Passthroughs
Strength:
Bench Press 4 sets of 12 repetitions (one set every three minutes)
Metabolic Conditioning for time:
80-60-40-20
Wall Ball Toss
400m run after each set of Wall Balls
Cool-Down:
3 sets of 15 Elbows to Knees
400m Walk

Have a Great Day!

WOD: Burpees Hate You Too!

Just a quick post after a tough workout. Burpees are the spawn of Satan in my humble opinion. For the hell of it I wore my heart rate monitor for this workout. With transitions from warm-up to cool-down it took a total of 51 minutes and 59 seconds. My average heart rate was at 136 bpm with the maximum at 173 bpm. Rugged.

Warm-Up:
3 minute continuous Air Squats
50 Straight Leg AbMat Sit-Ups
5 minute AMRAP (Slow Warm-Up Pace):
10 Burpees
30 seconds Hollow Rock Bar Hang
10 Jumping Air Squats
30 seconds Trunk Twists with PVC Pipe
Cardiorespiratory Work:
12 minutes Steady State Row
Workout of the Day: 5 Rounds
30 seconds maximum Burpees
30 seconds Rest
30 seconds maximum Kettle Thrusters (I used two 35 lbs. kettlebells)
30 seconds Rest
30 seconds Hanging Knees to Chest
30 seconds Rest
Cool-Down:
3 minutes Jog with a Bear Hug of 25 lbs. Bumper Plate

Have a Great Day!!

Summiting Mount Surgery, The Crack of Dawn and a Leg Circuit

Fortunately, this is the last crack of dawn 4am start that we have to make to get Rebecca out the door for her surgical clerkship of medical school. Friday there is an exam and that will mark another rotation under her belt. After that it is on to pediatrics! Leaving the 4am wake-up and move onto to snot noses!

Today's quote is from Ambrose Bierce:

"Dawn: When men of reason go to bed."

I think that there may be five or more people attending this evening's workout so we will do another timed circuit.

Workout: Legs
Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Step-Up
Squat Jump
Calf Raise
Box Sprint
Bicycle Abdominal Squat
GHD
Lateral Lunge
Air Squat

Have a Great Day!!

Quick Post on Leg Day

Despite having a day off from work I find myself barely getting the time to write this post. Nothing fancy today, just the workout!

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
50m Walking High Leg Kicks
50m High Knee Marching
Step-Ups, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
GHD, 5 sets of 10-15 repetitions
Superset: 3 sets
50m Weighted Sled Drag (220lbs.)
Air Squats, continuous until training partner is done with the sled drag
Superset: 3 sets
25m Weighted Sled Push (500lbs.)
Air Squats, continuous until training partner is done with the sled push
Standing Weighted Calf Raises, 3 sets of 15-20 repetitions

Have a Great Day! I will do a better job of writing tomorrow.