Workout Post

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Gymnastics WOD: Perform three rounds of the following exercises.
Strict Handstand Push-Up or Substitute Wall Walk, 5 repetitions
Kipping Pull-Up Swing, 10 repetitions
V-Up with Three Second Hold at Bottom, 10 repetitions
Metabolic Conditioning Workout:
Row, 1,000m
Then perform the following repetitions of the next two exercises:18-15-12-9-6-3
Thruster (95/65)
Ring Dip or Substitute Bar or Box Dip

Have a Great Day!!

The News Today and the Workout

I look to make various comments on the news of the day at times and really today it just seems like a re-hash of a lot of the same old thing: Reaction to Trump saying one dumb ass thing or another, Hillary lying about her e-mail server and terrible things happening to normal people trying to live their lives in Syria and Iraq. Is football season starting soon?!

Seriously though, here is a sign that at times we can still have faith in humanity. It seems that after a brutal murder of an elderly priest in France, Muslims around the country are attending Catholic mass as a sign of solidarity and to denounce the actions of someone that claimed the killing in the name of Islam. 

Warm-Up:
Row, 250m
Burpee + Broad Jump, 5 repetitions
Hollow Rock, 15 repetitions
Arch Rock or Superman Raise, 15 repetitions
Walking Lunge, 10m
Spiderman Walk, 10m
High Knee, 10m
Butt Kick, 10m
Strength:
Front Rack Reverse Lunge, 4 sets of 5 repetitions with each leg
Behind the Neck Push Press, 4 sets of 3 repetitions
Metabolic Conditioning: For time:
250m Run
Overhead Squat (75/55), 18 repetitions
Hand Release Push-Up, 18 repetitions
250m Run
Overhead Squat (75/55), 15 repetitions
Hand Release Push-Up, 15 repetitions
250m Run
Overhead Squat (75/55), 12 repetitions
Hand Release Push-Up, 12 repetitions
250m Run
Overhead Squat (75/55), 9 repetitions
Hand Release Push-Up, 9 repetitions

Have a Good Day!!

Leg Day and Monday Night Football

I enjoyed a great leg work out a bit early today so that I could get in and catch the Washington Redskins play the Cleveland Browns on Monday Night Football. Growing up in the Washington D.C. area I have been a fan of the Redskins for as long as I can remember. It has been hard being a 'Skins fan at times over the last 20 years but maybe this will be the year?! Heh.

Today's quote is from Darius Rucker:

"There are two times of year for me: Football season and waiting for football season."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Good Mornings with Barbell, 15 repetitions
Broad Jump for Distance, 5 repetitions

Weight Training: Perform three sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 20 repetitions
350lb. Weighted Sled Push, 5 minutes
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Good Day!

Triple Digits, No Rain and Legs

Tucson went to one hundred degrees fahrenheit today. On top of the hot temperature, the city has had less than one inch of rain this year. The desert is a rugged place. Even with the heat and no real rain, the life here endures: Heard a few coyote today, saw a jackrabbit, a handful of lizards hopped by and a roadrunner cruised the driveway. The cactus are all blooming and the mesquite trees are all leafed out. It is truly a miraculous place.

Today's quote is from Charles Martin:

"It is so dry the trees are bribing the dogs."

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

Evening Circuit: (Do each exercise in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions
Standing Broad Jump for Distance, 3 repetitions
120 lbs. Weighted Sled Pull, 60 meters
30" Box Jump
300 lbs. Dog Sled Push, 60 meters

Evening Weight Training:
Back Squat with Heavy Chains

Have a Great Day!

Legs and the WOD: "Heavy... NBD"

Heavier leg day than normal and moved to a "Heavy" Thera-Band for the crab walk today. It was pretty brutal. We had three folks show up for the circuit training after work while two climbing instructors practiced their vertical rescue techniques.

Today's quote if from Mia Hamm:

"I have worked too hard and too long to let anything stand in the way of my goals. I will not let my teammates down, I will not let myself down."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Calf Raises
Back Squat with Heavy Chains

WOD: "Heavy... NBD" (Each exercise: Maximum repetitions for one minute to make a set. Three sets total. One minute rest between sets)
Box Sprints
Standing Broad Jump for Distance
Barbell Squats (115 lbs.)
Weighted Step-Ups (50 lbs.)
Crabwalk with Resistance Band
Bodyweight Calf Raises
Abdominal Crunches

Have a Great Day! 

WOD Legs: "Roadrunner, If the Coyote Catches You..."

The roadrunner or paisano is one of the frequent visitors here at NOLS Southwest. Though they can fly short distances they tend to run where they need to go. Today's circuit training is dedicated to this native Sonoran desert dweller!

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer
Heavy Back Squats with Chains

Circuit Training: "Roadrunner, If the Coyote Catches You..."
10m Shuttle Run
Kettlebell Goblet Squat
Glute/Hamstring Developer
Weighted Sled Drag
Calf Raises
Standing Broad Jump for Distance
Crab Walk with Resistance Band

Back Home and the WOD!

It is great to be back at home in the desert and back to my normal workout routines!

The WOD for Legs today:
6-piece Dark Meat, Extra Crispy!
Dumbbell Box Squats
Dumbbell Lunges
Front Squats
Calf Raises
Straight Leg Deadlift
Glute Hamstring Developer
30 Standing Broad Jumps for Distance
Back Squats with Heavy Chains
60 lbs. Sandbag walking lunges 3x100 feet
Abdominal Work

Have a great day!!