Last Workout in Arizona!

Today will mark the last workout while we live in Arizona. Tomorrow we will load up the cars and we will start heading to our new home in Chattanooga, Tennessee. It is all very exciting, its been mildly stressful and slightly terrifying as we send ourselves out into the world to a town we do not know. In the grand scheme of troubles in the world, ours are few and the things that are challenges to us are really just hiccups in life. We live a blessed life.

Warm-Up: Complete a 6 minute AMRAP of the following exercises: 
Push-Up, 10 repetitions
Jump Rope, 40 repetitions
20" Box Jump, 10 repetitions
PVC Passthrough, 20 repetitions
Workout: Complete three rounds for time.
800 Meter Run
Butterfly Sit-Up, 50 repetitions
Kettlebell Swing 32kg, 30 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Leg Lift

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!!

Steph Curry Lovefest in Trouble and the Workout

I think that the basketball gods have decided that the Golden State Warriors deserve to get a metaphorical kick in the junk by the Oklahoma City Thunder after Draymond Green delivered not one, but TWO ACTUAL kicks to the junk of Steven Adams. After winning 73 games in the regular season it seemed that the Warriors could do no wrong.... then the shots to the crotch started flying. Basketball gods along with the insane athletic ability of Russell Westbrook and the crazy combination of height and handles that is Kevin Durant. Coach Billy Donovan looks like a genius but really... you have two of the top five basketball players in the NBA on the same team?!

Warm-Up: Four rounds for time.
400m Run
Butterfly Sit-Up, 25 repetitions
Workout: Complete each exercise in order to complete a round. Five rounds total for time.
Back Squat (45#), 30 repetitions
Weighted Calf Raise (45#), 30 repetitions
GHD, 15 repetitions
25m Dumbbell Weighted Walking Lunge (20# dumbbells)
25m Side Step with Band
Cool-Down:
400m Slow Jog
Core Workout: 15 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Mobility:
Couch Stretch

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!!

DT Hero Workout and the Last Day with the Barbell for Awhile

I broke down the power rack and got everything ready to load into the trailer tomorrow. To wrap up the workouts 'til I unpack in Tennessee I did one of the Hero WODs today: "DT". The workout is named for USAF SSgt Timothy P. Davis who was killed on February, 20 2009 when his vehicle was struck by an IED.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
100m Run
Wall Ball Shot, 10 repetitions
Workout: "DT", 5 Rounds For Time. Each repetition starts from the floor.
Deadlift (155# / 105#), 12 repetitions
Power Clean (155# / 105#), 9 repetitions
Jerk (155# / 105#), 6 repetitions
Cool-Down:
400m Slow Jog
Core Work: Complete 15 repetitions of each exercise in order with no rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Stress and the Workout

We are about to say goodbye to visitors who have been visiting for graduation. Once they are safely on their way we will begin to pack up our lives and make a big move across the country to our new home in Chattanooga, Tennessee. Moving, starting new jobs (hell for me FINDING a new job...), figuring out finances, purchasing a new home.... these major life changes can cause a lot of stress.

The good news is that having a supportive partner in your life that you can turn to, maintaining a healthy diet, getting a good night's sleep and having a regular exercise routine will greatly reduce that stress. In fact, as each day draws us closer to our move to Tennessee, our level of excitement rather than apprehension seems to grow!

If you are feeling the stress or are down, take the lyrics of David Wilcox to heart:
"Get some sleep, eat some broccoli
Run a mile, take a shower
You're just down inside yourself
You're just down inside yourself!"

Warm-Up: Complete 6 minutes of as many rounds as possible. Remember though that this is just a warm-up: 
Push Up, 10 repetitions
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
PVC PassThrough, 20 repetitions
Workout: "Linda" (aka "Three Bars of Death"). Weights given are maximums. Scale the weight appropriately for your ability. Perform10-9-8-7-6-5-4-3-2-1 repetitions of the triplet for time. Set up three bars to reduce time changing plates.
Deadlift, 1.5 of bodyweight
Bench Press, Bodyweight
Power Clean, .75 body weight
Mobility:
Hamstring and Lumbar Stretches

Have a Great Day!!

Same Ol' Caps and the Workout

Caps went down to the Pens in overtime tonight. After the expletives had subsided it was really hard not to think, "Same ol' Caps". We are running out of seasons that Ovechkin will be great to keep getting sent home early from the playoffs.... again. But, hey at least the Nats blew up the Royals!!

Warm up:
Jump Rope, 3 minutes
Warm-Up: Perform each exercise in order to complete a set. Two sets total. No rest between exercises.
TRX Row with Supine Grip, 10 repetitions
Barbell Good Morning, 10 repetitions
24" Box Jump, 10 repetitions
Butterfly AbMat Sit-Up, 20 repetitions
Strength Training:
Deadlift, Seven sets of 1-2 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Strict Wide Grip Pull-Up, 15 repetitions
Dumbbell Pullover, 10 repetitions
Sumo Deadlift to High Pull, 5 repetitions
Cool-Down:
400m Walk
Mobility:
Foam Roller Work

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!!

Obama's Last White House Correspondent's Dinner and the Workout

I will miss Obama. I think once the dust of history settles, once the old white obstructionists in Congress have moved on, once we are able to look back with 20/20 hindsight... people will realize that Obama was a damn good President. Saved the U.S. auto industry, pushed through the Affordable Care Act, authorized the attack on Osama Bin Laden and kept the world economy from spiraling out of control. Was he perfect, no. But, he has been pretty damn good. "Obama. Out."

Warm-up: Complete each exercise in order to complete a set. Two sets total. No rest between exercises.
Air Squat, 15 repetitions
AbMat Butterfly Sit-Up, 15 repetitions
PVC Passthrough, 20 repetitions
Wall Ball Toss, 20 repetitions
Weight Training: Complete each exercise in order to complete a set. Two sets total. No rest between each exercises. All exercises will be done with 95#. For each exercise, the bar will come from the floor.
Overhead Squat, 10 repetitions
Strict Overhead Press, 15 repetitions
Front Squat, 20 repetitions
Push Jerk, 25 repetitions
Back Squat, 30 repetitions
Push Press, 35 repetitions
Mobility:
Quadriceps and Shoulder Girdle Stretches

Have a Great Day!!

LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!

Still the Boss and a Metabolic Conditioning Workout

Bruce Springsteen has cancelled a scheduled concert in Greensboro, North Carolina to protest what has been called the North Carolina "Bathroom Bill". The state legislature passed HB2, officially known as the "Public Facilities Privacy and Security Act". The bill legislates which bathroom a transgender person is permitted to use. The bill also infringes on the the rights of LGBT community to sue if their rights are violated in their workplace. Springsteen will refund everyone in full for their tickets and commented:

"As a result, and with deepest apologies to our dedicated fans in Greensboro, we have canceled our show scheduled for Sunday, April 10th. Some things are more important than a rock show and this fight against prejudice and bigotry — which is happening as I write — is one of them. It is the strongest means I have for raising my voice in opposition to those who continue to push us backwards instead of forwards."

Boss.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Ball Slam, 10
Barbell Good Morning, 10
AbMat Butterfly Sit-Up, 20

Metabolic Conditioning: Perform each exercise in order to complete a set. Three sets total for time. Choose a deadlift and dumbbell weight that is appropriate for yourself.
Strict No Kip Pull-Up, 10 repetitions
20" Box Jump, 20 repetitions 
Deadlift (225#), 10 repetitions
Renegade Dumbbell Row, 10 repetitions 

Cool-Down:
400m Walk

Have a Great Day!!

First Post Back: Chest and Arms

Just got back from another great NOLS trip down the Rio Grande. I am always impressed and inspired by the Big Bend area of Texas. Amazing stars and sleeping next to a river have a way of making you feel very small.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jumping Jack
Hand Release Push-Up
Barbell Curl
AbMat Butterfly Sit-Up

Weight Training:
Bench Press, 5 sets of 6-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of 4 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Barbell Wrist Curl, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete set. Five sets total. No rest between exercises.
Dip, 15 repetitions
Dumbbell Renegade Row, 15 repetitions

Have a Great Day!!

Quick Workout Post

Workout:

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.

Jumping Jack

Hand Release Push-Up

AbMat Sit-Up

Weight Training:

Bench Press, 5 sets of 4-6 repetitions

Axle Bar Curl, 3 sets of 8-10 repetitions

Dumbbell Renegade Row, 3 sets of 15 repetitions

Dumbbell Hammer Curl, 3 sets of 10 repetitions

Dumbbell Fly, 3 sets of 10 repetitions

Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.

EZ Bar Curl, 10 repetitions

Dip, 15 repetitions

Butterfly Sit-Up, 20 repetitions

Captains of Crunch Grip Trainers,15 repetitions between each of the above sets

Have a Great Day!!