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!!
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!!
I really do love Thanksgiving. I know that history has started to show that we put a little bit more into the holiday than the pilgrims actually did.... but hey they were just happy to survive! Certainly our meal will be much more lavish than whatever game they scared up to put on the table and a pile of root vegetables! The thing I like most about it is this: If I cannot be with my actual family than I am glad to be here with my friends and co-workers at NOLS Southwest. There really are no better, hard working people I know. Tomorrow will be a day off from the weights but, but I will do some sort of cardio work. In the mean time I will think of a list of things to be thankful for!
Warm-Up:
Jumping Jacks, 50 repetitions
Burpees, 10 repetitions
PVC Passthroughs, 10 repetitions
PVC Wraparounds, 10 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions with a one rep max attempt
Skullcrushers, 3 sets of 8-10 repetitions
Barbell Shrugs, 3sets of 8-10 repetitions
Overhead Triceps Extensions, 3 sets 6-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
AbMat Sit-Ups, 100 repetitions
Have a Great Day!!
I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.
Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run
Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions
Have a Great Day!!
My brother and I were once again lamenting about the possible destruction of Kirk Cousins this week by the terrifying Rams' defensive line. While we were on the subject of how embarrassing the Redskins' performance is, we realized.... on top of their name being a racial slur... the Redskins' weekly performance is insulting to all Native Americans! Having the image of a Native American warrior on the uniforms of players that are so terrible is slanderous!
Yesterday was the unplanned rest day having to do some unexpected work. Back at it today!!
Metabolic Workout:
Warm-Up:
400m Slow Jog
75 AbMat Sit-Ups
AMRAP 30 Minutes:
15 Wall Ball Shots
15 Burpees
300 Meter Row
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch
Have a Great Day!!
The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.
6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches
5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions
Have a Great Day!!
We started opening up the NOLS Southwest branch and celebrated a hot day of work with evening beers. Needless to say there was no evening workout so I will just quickly post the morning routine!
Warm-up:
3 minutes continuous Turkish Get Up
10 PVC Passthrough
10 PVC Wraparounds
Strength:
5 sets of strict standing shoulder press, 2-5 repetitions per set
Metabolic Conditioning:
AMRAP 15 minutes:
5 Heavy Dumbbell Snatches per side
5 Burpees
10 Hanging Knees to Chest
Cool-down:
400m walk
Mobility:
Shoulder Girdle Stretches
Have a Great Day!!
Robert Griffin III has been replaced as the starting quarterback for the Washington Redskins. I for one have not seen the plummeting descent of a star like RGIII's downfall. However, I am not surprised one bit. It is often said that "Crap flows downhill..." and with the Redskins this has always been true. Owner Daniel Snyder wanted to pick RGIII in 2012 and Coach Mike Shanahan said that he would have never traded up to the No. 2 pick to get RGIII if he knew the league was going to punish the Redskins with salary cap penalties. But, they ended up mortgaging the future for an amazing athlete who was an okay quarterback and got the salary cap penalties... dooming the Redskins development for years. Then, after a series of serious injuries RGIII has lost his athletic advantage and he cannot throw his way out of the problem. Now, Coach Jay Gruden has been handed this steaming mess that some call a football team and is doing his best to figure out how to get out of this situation. Ugly.
Morning Workout:
Warm-Up:
1 minute Jumping Jacks
1 minute Continuous Kettlebell Swings
10 PVC Passthroughs
10 PVC Wraparounds
Strength:
Bench Press, 3 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
Every minute on the minute for 15 minutes:
7 Strict No Kip Pull-ups
15 Push-ups
Cool-Down:
1/2 mile walk
Evening workout:
Warm-up:
50 Jumping Jacks
15 Hand Release Push-ups
50 AbMat Sit-ups
Workout:
AMRAP 20 minutes:
5 Burpees
15 Sumo Deadlift to High Pull
400m Run
Mobility:
Shoulder Mobility Stretches
Have a Great 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!
This one is a bit brutal. I figured that this is as bad as the smell from a "Walking Dead" zombie burp... hence the name: "The Dead Burp".
Warm-up:
3 minute continuous Turkish Get Ups
10 PVC Wrap arounds
10 PVC Passthroughs
50 AbMat Sit-Ups
Metabolic Conditioning:
10 Rounds (Record the time of your last round)
Every Three Minutes:
10 Deadlifts (50% of 1-RM)
10 Burpees
Tabata:
20 seconds "on" Hollow Rock
10 seconds "off" Superman
8 Rounds
Cool-Down:
400m walk
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!!
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!!
