Arizona vs. Green Bay and the Leg Day Team Chipper

Last night's Cardinals vs. Packers was one of the most exciting games I have seen in a while. I was also glad to see Larry Fitzgerald come up big to win the game for Arizona. Class act.

Busted out a new and challenging team chipper for leg day:

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up

Workout: Team Chipper for Time. One athlete runs 400m while the other athlete works on the repetitions of each exercise. When the runner completes 400m he or she takes over doing the exercises while the other athlete runs. Continue running and switching until all of the repetitions for each exercise is complete before moving to the next exercise. Time stops when the final repetition is complete.
Back Squat (95#), 200 repetitions
20" Box Jumps, 200 repetitions
GHD, 200 repetitions

Have a Great Day!!

Last Workout Before the Westward Migration and A Workout for the Road Warriors Out There

It is getting to be that time when we need to start saying goodbye to our family members and get packed up to head back to Tucson. This will be the last post until we are safely back home. As some of you may know, our journey from the Washington DC area to Tucson takes us three days: 1) DC to Nashville, TN, 2) Nashville, TN to Sweetwater, TX, 3) Sweetwater, TX home in Tucson. Back in the day we could go non-stop but as we have gotten older it just seems silly. 

Three days in the car is brutal on me, so I thought I would link this workout from the American Council on Exercise for all of the drivers out there. Do it and you will not be a pretzel at the end of a long day sitting in the car. Mix it in with a good long dog walk when you finally get to your daily destination and you should be good to go!

Workout:
Warm-Up:
Jumping Jack, 30 repetitions
AMRAP 12 Minutes:
Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 15 repetitions

Have a Great Day and I will see you in the New Year!

Redskins Alone in First Place?! Workout of the Day!

Today is a great day in Redskins' Nation! Nothing is better than having the Redskins win and the Giants, Eagles and Cowboys lose and hear that the Cowboys are eliminated from the playoffs!! I honestly was hoping for a five win Redskins' season just to improve from last year's debacle.

The perfect situation for me would be this: Somehow the Skins go 8-8 on the season by beating the Dallas Cowboys in Dallas but don't go to the playoffs. This would allow me to have 1) The satisfaction of beating the Cowboys in Dallas, 2) Not have a losing record and dramatically improving from last season and 3) I blissfully end the season on a high note instead of hosting a playoff game against some team like Seattle who just obliterate the 'Skins at home.

Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions

Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching

Have a Great Day!!

Xenophobia, Muslims in the Military and the Workout of the Day!!

It is shocking the crazy rhetoric that is out there regarding Muslims in America. The idea that we would even consider banning people from entering this country based on their religion is insane. There was a great article in the Washington Post today about Muslims that serve in the U.S. military. The idea that because there are crazy people in this world that commit crimes in the name of religion (not just ISIS... some nut job shot up the Planned Parenthood office in Colorado Springs?!) that we would condemn everyone of that faith is just... well... un-American.

Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions

Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching

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!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

Out Steeler the Steelers and Leg Day

I am sitting here watching the Tennessee Titans bring the defensive heat against the Pittsburgh Steelers. It is really unusual to see a graphic where the other team has five sacks and the Steelers have none?! Blitzing Ben Roethlisberger seems to be working, but you better get there or Big Ben will burn you.

We had a great leg workout today with three folks in the morning and I was able to go solo this evening for some back squats.

Today's quote is from Craig Ferguson:

"Anyone who's just driven 90 yards against huge men trying to kill them has earned the right to do jazz hands."

Workout: Legs
Morning Session:
Warm-Up:
100m High Knee March
100m High Leg Kick
Jumping Jacks, 50 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Front Squats, 3 sets of 6-10 repetitions
(Primary muscles worked: Rectus femoris)
Barbell Split Squats, 3 sets of 8-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps femoris, gluteus maximus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Bodyweight Calf Raises, 3 sets of 30 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Crab Walk with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)

Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Weight Training:
30" Box Jumps, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus, biceps femoris, gastrocnemius, soleus)
Back Squats, 5 sets of 4-10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Abdominal Crunches, 5 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!

DIY Slam Ball and the Back Workout

Today I made a do-it-yourself 20lbs. Slam Ball to use as part of our warm-up today. Here is a step by step guide of went I went through. It turned out pretty well. We will have to see how it holds up.

1) Buy a used basketball at a thrift store or used sporting goods store. You can usually find one for a couple of dollars. Buy a tire patch kit for an ATV. I got one at ACE hardware for just over $1.50. There are definitely enough patches in there to make a number of Slam Balls.

2) I have the bonus of living in the desert and sand is readily available. I went into the wash (read "dry creek bed" if you are not from the desert...) and pulled out our sifter that we use for our compost. I shoveled sand into the sifter so that I got very small diameter rocks and sand. See photo #1. If you do not have sand nearby, you can purchase a bag of playground sand from the local hardware store.

3) I then looked at the diameter of the sand and stones and chose a funnel that the rocks and sand could pass through. I then used a power drill to drill a hole in the ball so that the funnel could fit snuggly into the hole. See photo #2.


4) Fill the ball with the sand until you get to the desired weight.

5) Grab the tire patch kit and follow the directions. In my case I roughed up the surface of the ball around the hole, cleaned that rough area, applied the patch kit rubber cement and then let it dry. I then cut the patch material so that it was larger than the hole, but a bit smaller in diameter than the applied rubber cement. Then I applied the patch. See photos #4, #5, #6 and #7.


6) Finally I added a bead of rubber cement around the edge of the patch to finish it off. See photo #8.

7) Let it all dry for a couple of hours and then slam the hell out of that thing!

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
100m Sprint, 3
Abdominal Crunches, 50 repetitions
Ball Slams, 25 repetitions
24" Box Jumps, 20
Weight Training:
Dumbbell Pullover, 3 sets of 6-8 repetitions
Dumbbell Bent Over Row, 3 sets of 5-6 repetitions
Barbell Upright Row, 3 sets of 6-8 repetitions
Landmine Row, 3 sets of 6-8 repetitions
Pull-Ups, 3 sets of maximum repetitions
Deadlift, 3 sets of 2 repetitions

Have a Great Day!

Eating Bugs, Weight and Functional Training for the Legs

I wanted to take a moment and recognize a friend and co-instructor at NOLS who is trying to change our culture to make the world a better place for future generations. His name is Pat Crowley and he started Chapul Protein Bars. Pat is trying to get Americans to get over the "plate fright" of eating bugs and has made a really great and sustainable protein bar to meet that goal. I could explain it, or you could watch Pat explain it himself in this TED talk: Can Eating Insects Solve the Global Issues in an Ever-Changing World? Check it out!

Today's workout involved some classic weight training and an evening functional training session.

Workout: Legs
Warm-up:
Jump Rope, 100 repetitions
Weight Training:
Back Squats, 3 sets of 10 repetitions
GHD, 3 sets of 15 repetitions
Barbell Reverse Lunges, 3 sets of 10 repetitions
Weighted Calf Raises, 3 sets of 25 repetitions
Abdominal Crunches, 100 repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
Jump Rope, 100 repetitions
200 lb. Weighted Sled Drag, 50m
30" Box Jumps, 10 repetitions
350 lb. Weighted Sled Push, 50m
85 lb. in each hand Farmer's Carry, 100m

Have a Great Day!

The Fish Sweats and Leg Circuit

Today I spent the day in my Wilderness First Responder recertification class. It is always a valuable refresher on skills that fortunately I do not have to use too often.

After work, six of us did a leg circuit followed by dinner at sushi with friends and co-workers that I have not seen in a long time. I did get the all-you-can-eat sushi and well... I ate all I could. This leads to what I refer to as "The Fish Sweats". It is when I lie down in bed and my body is processing all of that fish and I do actually sweat. But man, that was good food!

Today's quote is from Kurt Cobain:

"It is okay to eat fish because they don't have any feelings."

Workout: Legs
Evening Circuit: Perform each exercise for one minute to complete a set. Three sets total.
Shuttle Run
Walking Lunges
Lightweight Barbell Squats
24" Box Jumps
Calf Raises
Abdominal Crunches
Glute Hamstring Developer

Have a Great Day!

Trouble in the NFL and Leg Circuit Day

I am currently watching the Colts go ahead of the Eagles on Monday Night Football. I love football, but there has been a lot of ugliness associated with the sport I love.

It has been a terrible week for the NFL and I think that there is a wave of change that may be coming. Between the Ray Rice and Greg Hardy domestic violence cases and the Adrian Peterson case where he gave his son a "whuppin'" with a switch to the point that doctors called it child abuse... something has to change. Men cannot be going around doing these horrific acts. The NFL has an opportunity to make a statement about physical abuse. I hope they will.

Today's quote is from Isaac Asimov:

"Violence is the last refuge incompetent."

Workout: Legs
Circuit Training: Perform each exercise for one minute in order to complete a set. Three sets total.
Jump Rope
Prisoner Step-Ups
Barbell Back Squats
Box Jumps
GHD
Dumbbell Reverse Lunges
Abdominal Crunches

Have a Great Day!

Crushing Leg Day in the Humidity

We had the good fortune of receiving a good soaking monsoon rain in the northeastern side of Tucson. It did make the afternoon lifting session a bit swampy and the sled drag through the wet sand in our wash was especially taxing. There were three of us to lift today which I often times think is the perfect number of workout partners. Lift and then you are forced to rest while two other people complete the exercise. Folks worked hard and kept on trying. Kept on pushing themselves and did not give up. Great workout!

Today's quote is from Bear Grylls:

"Survival can be summed up in three words- never give up. That is the heart of it really. Just keep trying."

Workout: Legs
Warm-up: Perform each exercise in order for one minute.
Jump Rope
24" Box Jumps
Abdominal Crunches
Weight Training:
Back Squats, 5 sets of 4-8 repetitions
Weighted Standing Calf Raises, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 repetitions
Stiff Leg Deadlifts, 3 sets of 6-8 repetitions
25m Sand Bag Walking Lunges, 3 repetitions
Captains of Crush Grip Trainers, one set of 10-15 repetitions between each weight training set

Have a Great Day!

"Mush" The Leg Workout

I had a great workout today. I tried to completely wipe myself out with a weighted sled superset. Because of that sled work I titled this workout "Mush": The command you give a team of dogs to get them to pull a sled. And they would pull 'til their hearts pop. There seems to be nothing happier on the planet than a sled dog doing its job. Or maybe it should be "Mush" to describe the way my legs feel right now?!

Today's quote is from Mark Twain:

"Heaven goes by favor; If it went on merit, you would stay out and your dog would go in."

Workout: "Mush" Legs
Warm-Up:
Jump Rope, 100 repetitions or 50 Double-Unders
30" Box Jumps, 15 repetitions
Weight Training:
Front Squats, 5 sets of 3-5 repetitions
Superset Sled Push and Drag:
25m Sled Push with 400lb. Sled, 5 repetitions
25m Sled Drag with 170lb. Sled, 5 repetitions
GHD, 3 sets of 15 repetitions
Abdominal Crunches, 200 repetitions

Have a Great Day!

One More Reason Gregg Popovich is a Bad Ass and Leg Day!

This week San Antonio Spurs' coach Gregg Popovich made news again for all the right reasons. "Pop" hired Becky Hammon as an assistant coach for the NBA champions. Hammon is a six time WNBA All-Star and was voted one of the top 15 players in WNBA history. In July 2013 Hammon blew out her ACL and during her rehab she attended Spurs practices, meetings, games and was often asked her opinion by the head coach. In the end Popovich hired the best person for the job stating, "I'm confident her basketball IQ, work ethic and interpersonal skills will be a great benefit to the Spurs." This made Hammon the first full-time female coach in NBA history.

Today's quote is from Becky Hammon:

"I'll be doing the same thing all the other assistants will be doing."

Workout: Legs
Warm-up: Do each exercise in order to complete one set. Three sets total.
Step-ups, 10 repetitions per leg
30" Box Jumps, 10 repetitions
Back Squats with Heavy Chains, 10 repetitions

Weight Training: Three sets of 6-8 repetitions unless otherwise stated.
Front Squats
Reverse Lunges with Weighted Barbell
GHD
Stiff Leg Deadlifts
Standing Calf Raises with Weighted Barbell, three sets of 50 repetitions per set.
Superset 25m 130lb. Weighted Sled Drag and 25m 300lb. Weighted Sled Push, 3 sets.

Have a Great Day!

Legs Getting Blasted!

What a day in the desert! Made some great pulled pork, got some painting done in the bathroom here and landed 10- 45 lb. plates off Craigslist for $200! Win, win, win!

I woke up and my entire upper body was a good muscular sore from the last few days of returning to training. I crushed my legs today with a pretty balanced workout. The session was a good mixture of isolation work, complex compound exercises and explosive bodyweight additions. Now if I can just get up the hill to breakfast tomorrow....

Today's quote is from Abraham Lincoln:

"How many legs does a dog have if you call the tail a leg? Four. Calling a tail a leg doesn't make it a leg."

Afternoon Workout: Legs

Warm-up: Do each exercise in order to complete one set. Three sets total.
Jump Rope, 100 repetitions or 50 double-unders
30" Box Jumps, 10 repetitions

Weight Training: 3 sets of each exercise unless otherwise stated.
Stiff Leg Deadlifts
Back Squats
25m Barbell Walking Lunges
Barbell Reverse Lunges
GHD
Weighted Calf Raises
25m 290 lb.Weighted Sled Push, 5 sets
25m Crab Walk with Resistance Band

Crunches, 100 repetitions

Have a Great Day!

Going into NOLS-mode and Legs

It is getting to be that time again. Time to go into the field for NOLS and educate students about leadership and wilderness. This is one of the big reasons I train at 44-years old, to be able to function at a high level in remote wilderness places. I will be working two trips rafting on the Main Salmon in Idaho. Each trip is ten days long.

What that means for my training is that I start moving from heavy strength and power training (Low number of repetitions with heavier weight, heavy odd object training, etc.) to more maintenance and endurance training (Bodyweight exercises, weight training with lower weight with a higher number of repetitions, etc.). There are a few reasons for the change but the main reason is this: I make my money working physically in the field. The likelihood of me injuring myself while training with lighter weights or doing bodyweight exercises is low. If I were lifting heavy and tweaked something just before a field contract I would be out a lot of money! I call this switch "Going into NOLS-mode".

Today's quote is from Muhammad Ali:

"I hated every minute of training, but I said 'Don't quit. Suffer now and live the rest of your life as a champion'."

Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute/Hamstring Developer
Calf Raises

Evening Routine:
Prisoner Step-Ups, 3 sets 15 repetitions
30" Box Jumps, 3 sets 15 repetitions
Barbell Back Lunges, 3 sets 10 repetitions

Have a Great Day!

Adjustments, World Cup and Legs

I went and got a needed chiropractic adjustment today. I feel like with regular heavy weight training it is a good move to get the old bones straightened out every once in a while. Finding solid body workers (i.e. chiropractors, massage therapists, etc.) in your local area will improve your training immeasurably.

Feeling like a million bucks, I was able to come home and watch what has become a pretty dramatic World Cup with defending champion Spain being eliminated today by Chile. A big game for the U.S. vs. Portugal is coming up this weekend! "I believe that we will win!"

Today's quote is from Pele:

"The first World Cup I remember was in 1950 when I was nine or ten years old. My father was a soccer player and there was a big party, and when Brazil lost to Uruguay, I saw my father crying."

Morning Weight Training Session: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Glute and Hamstring Developer
Calf Raises

Evening Session:
Jump Rope Warm-Up, 100 repetitions
30" Box Jumps, 30 repetitions
270 lb. Weighted Dog Sled Push, 10 minutes
Abdominal Crunches, 100 repetitions

Have a Great Day!

The Passing of Chuck Noll and the WOD: The Red Leg Shuffle

I would like to acknowledge the passing of one of the most admirable people in sports, Chuck Noll. I am not a Steelers' fan but I have always been impressed with the stability of the Pittsburgh organization. Since 1969 the Steelers have had only three coaches and each one of them has won a Superbowl. Chuck Noll won FOUR! The Steelers have no mascot and no cheerleaders. They just win football games, usually with a solid defense and a punishing running game. Coach Chuck Noll died in his sleep at the age of 82.

Today's quote is from Chuck Noll:

"The thrill isn't in the winning, it is in the doing."

Morning Lifting Session: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening WOD: The Red Leg Shuffle (For all my fellow artillery folks out there! Complete each exercise in order to finish a set. Three sets total.)
30" Box Jumps, 10 repetitions (High enough to clear the split tail carriage of an old M198 howitzer...)
185 lb. Weighted Sled Drag, 30 meters (Drag your Marine buddy to safety...)
100 lb. Weighted Keg Carry, 200 meters (About the weight of a 155mm M198 HE round...)

Have a Great Day!

Legs and the Odd Object Modified Day Laborer WOD

The saguaro fruit turned out to be really tasty and a great addition to the smoothie!

The WOD today was a modified version of one that has been done here in the past: The Day Laborer. The one exercise that isn't pretty self explanatory is the Atlas Stone Squat.

Start by finding an atlas stone that you can wrap your arms around in a hug with it firmly against your chest. You should be able to grasp hands on the far side of the stone and hold it in that position. That is most likely lighter than one you may use on a stone lift onto a platform. Once you find the appropriate sized stone place it on a 48" platform. When you are ready to exercise, hug the stone and step back from the platform and start squatting. I have found that a wide stance and focusing on having the chest and stone up keeps you in a good posture and is the key to success.

Today's quote is from Theodore Roosevelt:

"It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening WOD: Modified Day Laborer
Prisoner Step-Ups, 3 sets 20 repetitions
30" Box Jumps, 3 sets 10 repetitions
100 meter Weighted Keg Carry, 4 sets
Atlas Stone Squats, 3 sets 5 repetitions
15 meter Weighted Dog Sled Push, 3 sets

Have a Great Day!

Late Leg Post

Working a large muscle group like the legs on a day where the temperature is over 100 degrees fahrenheit is pretty taxing. Got it done today but it was a real struggle in the evening especially.

We had friends stop by with their two month old daughter for dinner tonight. Honestly, I just don't feel comfortable holding babies until they are about that age. When they can't hold their own head up it makes me nervous! Anyway, it was great to visit with friends but it did make this post a bit later than I would normally like.

Today's quote is from Tony Kushner:

"I work best after the deadline has passed, when I am in a panic!"

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Front Barbell Squats
Bodyweight Calf Raises
Stiff Leg Deadlifts
Glute/Hamstring Developer

Evening Workout:
Warm-Up:
Air Squats, 30 repetitions

20 meter Crab Walk with Resistance Band, 3 sets
30" Box Jumps, 10 repetitions, 3 sets
30 meter 160 lb. Sled Drag, 3 sets
Barbell Back Squats with Heavy Chains, 10 repetitions, 3 sets

Have a Great Day!