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!!

Michelle Killed It Last Night and the Workout

The Democratic Convention had its ups and downs last night but absolutely, Michelle Obama knocked it out of the park. Michelle's speech was heartfelt, warm and inspiring. Mrs. Obama has done an amazing job as a First Lady and there are certainly some huge shoes to fill come January 20th, 2017.... I am not sure if Melania or Bill can even come close.

Warm-Up: Perform each exercise in order to complete the warm-up.

Row, 250 meter

Pistol Squat, 5 repetitions per leg

Push-Up, 10 repetitions

Shoulder Pass-Through, 10 repetitions

V-Up, 10 repetitions

High Knee, 10 meters

Butt Kick, 10 meters

Weight Training:

Front Squat 90% of 1-RM, 5 sets of 2 repetitions

Metabolic Conditioning: As many rounds as possible in 15 minutes.

Squat Clean (115#/75#), 5 repetitions

Burpee, 7 repetitions

Push Press (115#/75#), 5 repetitions

Cool-Down:

200m Walk

Couch Stretch

Have a Great Day!!

Memorial Day Weekend, the Final Pack-Up and the Workout

Memorial Day Weekend. It is easy to get wrapped up in things like I did today: "Oh crap. I have to close the bank account here in Arizona today because Monday is Memorial Day." For many Americans, Memorial Day is an inconvenience because things like the bank or post office will be closed on Monday. The reality is that we are still at war and there are still Americans dying, now fighting ISIS in Syria and Iraq along with the continued fight with the Taliban in Afghanistan. Just last month a Navy SEAL from Phoenix died as part of a quick reaction force in Syria as he waded into combat helping to extract other American military advisers. Special Warfare Operator 1st Class Charlie Keating IV died a hero at a time when it is easy to forget that there are military personnel out there risking their lives every day.

I am not sure what it is going to look like here Monday on Memorial Day for the workout. We are packing everything up for an early final departure to our new home in Chattanooga on Tuesday. This includes all of the workout equipment so I am going to dedicate today's workout to all of our brave men and women out there that are serving their country and especially in memory of those who have died in that service.

I am going to modify the "Whitten" Hero workout. Since I have sent the wall ball to Chattanooga already on our moving trailer I will replace the wall ball toss with thrusters with a pair of 20# dumbbells. The workout is named for Army Captain Dan Whitten. Whiiten, 28, of Grimes, Iowa, was assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC. Whitten died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm-Up: Three rounds at a warm-up pace.
400m Jog
Glute Bridge, 15 repetitions
Push-Up Plank Hold, 30 seconds
Butterfly Sit-Up, 20 repetitions
Workout: "Whitten" Five Rounds For Time.
Kettlebell Swing 32kg, 22 repetitions
24" Box Jump, 22 repetitions
400 Meter Run
Burpee, 22 repetitions
Dumbbell Thruster (20# Dumbbells), 22 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Nobel PEACE Prize, Right? The Workout

Now, anyone that reads this knows that I like Obama. I think that he has been a good President. I think though that even Barack himself must wonder why the hell he was given the Nobel Peace Prize?! Really the committee screwed up. No U.S. President should be given the award for Peace. There are too many things that a U.S. President has to do that should block them from ever being considered?! How many other Nobel Laureates authorize drone strikes on people? I mean, don't get me wrong, I am sure that Mulah Mansour was a bad dude.... but Obama personally authorized that strike. Obama, who is also the Commander in Chief, is ultimately responsible for the gunship strike that mistakenly destroyed the Doctors Without Borders hospital in Afghanistan on October 3, 2015. That HAS to be the first time that one Nobel Laureate blew-up another Nobel Laureate?! This world is crazy.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
Burpee, 5 repetitions
20" Box Jump, 10 repetitions
Butterfly Sit-Up, 10 repetitions
Workout: AMRAP 10 Minutes. Do one rep of each exercise the first round, then two reps, then three reps, and so on, until time is up.
Dumbbell Thruster (33# per dumbell)
Strict, No Kip Pull-Up
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!!

Tomorrow Will be a Sad Day and the Workout

Today the packing continued. Most things are in boxes and squared away, just waiting for the ABF trailer to arrive on Friday. Tomorrow however things will change here. The Rogue Power Rack is coming down and getting ready for the big move to Chattanooga. It will be great to actually have a real garage for the garage gym once we arrive! It will take the trailer a few days to get there and we will unload it on June 3rd. Starting Saturday morning, workouts are going to either be bodyweight or dumbbell focused.

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Pull-Up, 5 repetitions
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
100m Run
Metabolic Conditioning For Time: Perform each exercise in order. No rest between exercises. Record your time when complete.
Box Jump (24"/ 20"), 50 repetitions
Kettlebell Swing (50#/35#), 40 repetitions
Burpee, 30 repetitions
Wall Ball Shot (20#/14#), 20 repetitions
Strict No-Kip Pull-Up, 10 repetitions
Cool-Down:
200m Walk
Core Workout: Perform each exercise in order with no rest between exercises.
Flutter Kick, 10 repetitions
Lying Heel Touch, 10 repetitions
Knee Pull-In, 10 repetitions
Lying Leg Lift, 10 repetitions

Have a Great Day!!

Ted, Bernie: Move On Dot Org.... and the Workout

I think it is about time for Ted Cruz and Bernie Sanders (and technically John Kasich...) to admit that they are done. It is time to move on to the general election between Hilary and the Donald. Not that I am excited to get THAT ball rolling.... but it does seem kind of ridiculous for Cruz to be picking a running mate?! Fiorina? Really.

Warm-Up:
Steady Pace Run, one mile
Warm-Up Super Set: Perform each set in order to complete a set. Two sets total. No rest between exercises.
Hand Release Push-Up, 15 repetitions
Strict Chin-Up, 8 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
Strength: Complete each exercise in order to complete a set. Seven sets total. No rest between exercises.
80% 1-RM Bench Press, 5 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand
Metabolic Conditioning: perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Dumbbell Fly, 20 repetitions
Axle Bar Curl, 15 repetitions
Burpee, 10 repetitions
Strict Chin-Up, 5 repetitions
Cool-Down:
400m Walk
Mobilty:
Chest and Shoulder Girdle Stretches

Have a Great Day!!

Quick Post From The Phone

Our great IT guy is working on our network so I have no internet connection. Just a quick post on tonight's workout from the phone!

Warm up: Perform each exercise for 1 minute each to complete a set, 3 sets total, no rest between sets.

Jumping Jack

Burpee

AbMat Sit-up

Weight Training:

Bench Press, 5x5

Reverse Grip Axle Bar Curl, 3 sets 10 repetitions

Incline Parallette Push-up, 3 sets 15 repetitions

Dumbbell Hammer Curl, 3 sets 10 repetitions

Superset:

Dumbbell Fly, 3 sets 10 repetitions

Wrist Roll-up, 3 sets maximum repetitions

Have a Great Day!!

A Man Before His Time and the Workout of the Day

It was very sad for me to hear that former President Jimmy Carter was diagnosed with brain cancer this week. I don't think that the United States was ready for Carter. Jimmy was "Green" before it was cool, installing solar panels on top of the White House (later removed by Reagan?!) and famously told Americans to turn down the heat in their homes and "put on a sweater" during the energy crisis of the late 70s to early 80s.

Carter's greatest impact on the world certainly came after being the 39th President of the United States. Carter has spread democracy around the world more than any other President through the Carter Center. The Carter Center was founded to advance human rights around the globe and has been the primary tool Jimmy has used to observe and certify the legitimacy of elections in other nations, lead peace negotiations, and to help eradicate diseases around the world. Carter is a veteran who served in the Navy and won the Nobel Peace Prize in 2002. The irony is that Carter won the Nobel Prize in 2002 for among other things, protesting President George W. Bush's war in Iraq. I wish somebody would have listened to him.... like I said, a man before his time. Carter is 90 years old and I can only hope for all of the world that he makes it a bit longer. We are a better species with him around no matter what your politics are.

Workout of the Day:
Warm-Up:
5 minutes AMRAP, Warm-Up Paced:
40 Jump Rope Skips (or 20 Double Unders)
10 24" Box Jumps
10 Wall Ball Toss
Workout:
200 Calorie Rowing Machine for Time
Every minute stop and perform 5 burpees
Cool-Down:
100 AbMat Sit-Ups
400m Walk
Mobility:
30 second Pull Up Bar Hang
Hamstring Stretch

Have a Great Day!!

Cleveland has a lot to look forward to....

I know that it is really hard for the Cavaliers' fans to be positive this morning after losing the NBA title last night. But, despite losing another professional championship, the future looks bright for the "Forest City". The reality is this:
1) LeBron took a bunch of players that otherwise would not be starting on any other team and came close to beating the best team in the league for the NBA Championship. 2) Once Varejao, Love and Irving are healed up they will be back (or maybe traded...) and the Cavs will competing at a very high level. 3) The Cavs will be back and probably for a very long time. The NBA east is weak. The Warriors are a great team but there are a LOT of great teams in the Western Conference. Just off the top of my head they will have to deal with the Clippers, Spurs, Rockets, Grizzlies. I know it is brutal to hear it Cleveland.... but be patient.

Today's quote is from Julius Caesar:

"It is easier to find men who will volunteer to die, than to find those who are willing to endure pain with patience."

Workout: Full Body Bodyweight and Endurance Training
Warm-Up: Perform each exercise for one minute each
Jumping Jack
Trunk Twist
AbMat Abdominal Crunch
Workout: 45-60 seconds rest between sets.
Burpee, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 15 repetitions
Dip, 3 sets of 20 repetitions
GHD, 3 sets of 20 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Pull-Up, 3 sets of 10 repetitions
25m Side Step with Resistance Band, 3
TRX Biceps Curl, 3 sets of 10 repetitions

Have a Great Day!!