Wait.... I Thought Mexico was Going to Pay for the Wall? Workouts

I have been listening to the threat of a government shut down if President Trump includes the funding of the border wall with Mexico into the government spending bill. My major confusion is pretty simple I think.... Candidate Trump made it clear that Mexico was going to pay for the wall?! What happened to that?

Sunday:
Spin Bike HIIT, 35 minutes

Monday:
Back Squat, Buckeye Program
Romanian Deadlift, 3 sets of 10 repetitions
Calf Raise, 3 sets of 50 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Tuesday: Crossfit
Warmup:
Run, .25 mile
Hollow Rock, 10 repetitions
Arch Rock, 10 repetitions
Burpee + Broad Jump, 5 repetitions
Strength:
Push Press, 3 sets of 2 repetitions at 90%
WOD:
“Jan” 10 Rounds For Time 
5 Squat Cleans RX (95/65)
5 Pullups
Buyout:
3 rounds of :30 secs on Air Assault bike
3 rounds of 1 minute planks

Have a Great Day!!

It Was Just a Matter of Time and Leg Day!

Pokémon Go-playing driver after hitting police car: ‘That’s what I get for playing this dumb ass game’.

Warm-Up:
Steady Pace Cardiorespiratory Training, 20 minutes
Weight Training:
GHD, 3 sets of 15 repetitions
Leg Press, 5 sets of 5 repetitions
Calf Raise, 5 sets of 15 repetitions
Leg Curl, 5 sets of 8-10 repetitions
Leg Extension, 5 sets of 5 repetitions
Abductor Machine, 3 sets of 10 repetitions
Adductor Machine, 3 sets of 10 repetitions
Hack Squat, 5 sets of 6-10 repetitions
Back Squat with Stall at the Bottom, 5 sets of 4-6 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Team River Runner-Chattanooga and the Workout

Today is an exciting day. I will be working out earlier today for a couple of reasons. First, I need to try to get at it before the expected rains this afternoon. Secondly I am going down to Coolidge Park here in Chattanooga to meet up with folks from Team River Runner. From their website they describe their organization this way: "Team River Runner believes that every wounded and disabled veteran deserves the opportunity to embrace new challenges, invoke leadership, and promote camaraderie. Team River Runner provides an outlet to fulfill these beliefs – inviting wounded and disabled war veterans and their families to participate in adaptive paddling programs." Awesome! Apparently they meet every other Wednesday at 6pm down by the river for a flatwater paddle for an hour and a half on the Tennessee River. I will let you know how it goes!!

Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80%. Two minute cool down for a total of 20 minutes.
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Dumbbell Weighted Lateral Lunge, 3 sets of 8-10 repetitions
Air Squats, 3 sets of 30 repetitions. Perform the exercises every minute on the minute until all three sets are complete.
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

These Dogs Hate the 4th of July and the Workout

I am very excited for the long weekend after a week of early wake-ups to work at the UPS facility. I love the 4th of July. I especially like the reading of the Declaration of Independence on NPR stations on the holiday. The 4th of July is also my mother-in-law's birthday. The only thing that sucks about Independence Day as far as I am concerned is the fact that my two little Australian Cattle Dogs think all of the firework activity is incoming fire from some unseen enemy that is trying to take them out! As I was typing this, some early bird patriot set off a large device and both dogs came diving for cover in the bunker between the coffee table and sofa! Good luck boys.

Warm-Up: Perform each exercise in order with no rest between exercises to complete a round. Three rounds total.
Jump Rope, 40 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 5 sets of 15 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
24" Box Jump, 5 sets of 10
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Gates to Regrexit? The Daily Workout

It appears that we have moved from the world of the "-Gate" to other strange words. This whole thing started with the 1972 burglary at the Democratic National Committee offices at the Watergate Complex in DC. It made sense to call it "Watergate" then, that is where the crime actually took place! But, that led to everything that was controversial taking on the "-Gate" suffix.... to sports fans the most annoying being "DeflateGate". With the British exit from the European Union, it became the "Brexit". And now that there has been a referendum calling for the United Kingdom to pull out of the EU and the consequences are becoming more clear, there are millions of people signing petitions to call for another referendum vote... they are actually calling it "Regrexit". Wow.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises.
Jumping Jack
24" Box Jump
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Sandbag Weighted 24" Step-Up, 3 sets of 10 repetitions per leg
Core Work: Perform 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Workout Post

Just a quick leg day workout post.

Warm-Up: Perform each each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
24" Step-Up, 10 repetitions per side
Barbell Good Morning, 10 repetitions
Weight Training:
Front Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 5 sets of 8-10 repetitions
10m Side Step with Resistance Band, 3 rounds
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

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!!

Coming Down to the Wire in the Bracket Challenge and the Workout!!

Only one number one seed left with UNC currently playing Notre Dame. If the Tar Heels can hold on, Rebecca will still be in the lead with 22 points overall compared to 20 points for both me and our friend. BUT, all of Rebecca's team will be out of the tournament with three games remaining. Coming down to the wire.

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Squat
Barbell Good Morning
Prisoner Lunge
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 5 sets of 15 repetitions
25m Weighted Sled Push, 5 rounds
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Three sets total.
25m Sand Bag Walking Lunge
Bodyweight Calf Raise, 35 repetitions
AbMat Sit-Up, 40 repetitions

Have a Great Day!!

Nice Work Ohio and the Daily Workout

Pretty psyched for John Kasich's win in his home state of Ohio. The guy may never get the nomination for the GOP but he has been the only person that has stuck to a positive campaign. While others have been inciting violence against protestors exercising their First Amendment rights, Kasich remains positive in his message. Of course, that is why he will never get elected. The same cannot be said for Marco Rubio who went off script, negatively attacked Donald Trump and in the end lost his home state of Florida.... badly. Now his Presidential run is over.

Three people at tonight's workout and all three racked up personal bests on the 25m Weighted Sled Push!!! 

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Prisoner Step-Up
AbMat Sit-Up
Weight Training:
50m Weighted Sled Drag, 3 rounds
Back Squat, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Weighted Sandbag Walking Lunge, 3 rounds
25m Weighted Sled Push, 5 rounds

Have a Great Day!!

Leg Day!!

Just a quick post on tonight's first leg day after coming back from the river trip.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between exercises.
20" Box Jump
AbMat Sit-Up
Alternating Prisoner Lunge
Weight Training:
Back Squat with a Stall at the Bottom, 5 sets of 6-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 10 repetitions
25m Weighted Sled Push, 5 sets
100m Farmer's Carry, 5 sets

Have a Great Day!!

Always Nice to End with a Strong Leg Day!!

Tomorrow I go on contract to work the river section of the NOLS Spring Semester in the Southwest. So, once again I will be out of contact for a few weeks, back at the workouts starting on March 7th. We did wrap up these past few months with a really strong leg day!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
24" Box Jump, 20 repetitions
Kettlebell Goblet Squat, 15 repetitions
GHD, 15 repetitions
Bodyweight Calf Raise, 50 repetitions
Sandbag Weighted Lunge, 10 repetitions per leg

Have a Great Couple of Weeks!!

Peyton Manning, HGH and the Leg Workout Today

Hilarious Weekend Observations segment by Stu Gotz today on the Dan LeBatard Show on ESPN Radio. I almost fell out of my chair at work with this: "DING. If Peyton Manning did take HGH, DING. MAN, he got a bad batch!" Peyton had nothing left and almost couldn't wait to get off the field in the hopes that Von Miller and Company would generate some more points on defense! In the end, as time passes and memories fade all we will remember is that Peyton won his second Superbowl.... and maybe we will forget the Budweiser endorsement, kissing Papa John or Eli's stunned face as the rest of his family celebrated?!

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Squat Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
50m Sled Drag, 3
Front Squat, 5 sets of 8-10 repetitions
GHD, 3 sets of 15 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
25m Sandbag Walking Lunge, 3
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Weighted Sled Push
Bicycle Abdominal Crunch, 25

Have a Great Day!!

And There You Have It... and Leg Day!!

Trump came in second in Iowa.... and of course he cannot handle that. How did that happen?! Of course Ted Cruz must've cheated?! Was there a Tweet by the Cruz campaign saying that Ben Carson might be dropping out? Yes. Was that false? Yes. Carson was flying from Iowa to Florida for a "fresh change of clothes"?! Did that effect the course of the Iowa Caucuses?! Probably not. But Trump wants a whole new Iowa caucus!

My friends and I compared Trump to North Korea. "No one is paying attention to us! Someone set off a hydrogen bomb, damn it!" Or as my buddy Mike corrected me, "Lets SAY we set off a hydrogen bomb but really just throw 3000 packs of Pop-Rocks into a vat of Diet Coke." The man is a megalomaniac.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Jumping Jack, 50 repetitions
20" Prisoner Box Step Up, 15 repetitions
AbMat Sit-Up, 30 repetitions

Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Dumbbell Weighted Step-Up, 3 sets of 10 repetitions
25m Sandbag Walking Lunge, 3

Have a Great Day!! 

All-Star Games and the Workout of the Day

For about two and a half minutes I turned on the NFL Pro Bowl. Then I remembered that they are not doing NFC vs. AFC anymore.... having Jerry Rice and Michael Irvin pick teams?! Lame. Kobe Bryant made the NBA all-star squad.... very lame. The only one that seems to be worth a damn is the MLB All-Star game with the winner getting home field advantage in the World Series. Not lame.

Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
24" Box Jump, 10 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Front Squat, 5 sets of 6-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
25m Walking Lunge with GoRuck Sandbag
GHD, 15 repetitions
Bodyweight Calf Raise, 45 repetitions

Have a Great Day!!

Five People for a Crushing Leg Day

We had a great workout tonight with a total of five of us participating in the first real heavy leg day of the season. There were three first timers to leg day... it is always great to have new people to suffer with!!

Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Jump
AbMat Sit-up
Prisoner Lunge

Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 6-10 repetitions
Bodyweight Calf Raise, 3 sets of 50 repetitions
Romanian Deadlift, 3 sets of 10 repetitions

Super Set: Perform the next two exercises in order to complete a set. Three sets total. No rest between sets.
25m Side Step with Resistance Band
25m Sandbag Walking Lunge

25m Weighted Sled Push, 5

Have a Great Day!!

Revenant and Leg Day.... Two Times the Brutality!

We went and saw a matinee showing of "Revenant" today. It was pretty amazing especially since it is based on a true story. If you are at all squeamish at realistic, tomahawk to face type violence... this movie is not for you. If you can handle that, the scenery and just bad ass-ness of these people exploring the raw wilderness of North America is just awesome.

Workout:
Warm-up: Perform each exercise in order for one minute each to complete a set. Three sets total. No break between sets.
Jumping Jack
20" Box Squat
Air Squat

Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
GHD, 3 sets of 15 repetitions
25m Walking Lunge with Plate Overhead, 3 sets
25m Weighted Sled Push, 3 sets

Have a Great Day!!

Pretty Lousy Showing by the NFC East on Thanksgiving and the Workout of the Day

I am never psyched to see players get hurt, even in the case of Tony Romo. However, I certainly did not feel bad as both the Eagles and the Cowboys got housed on turkey day! The craziest thing is that the Redskins... as bad as they are.... they will be playing for first place versus the Giants this weekend?! Weird.

Warm-Up:
Jump Rope, 1 minute
AbMat Sit-up, 2 minutes
Wall Ball Toss, 3 minutes

Weight Training:
Back Squat with Heavy Chains, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
50m Weighted Sled Drag, 3 sets
GHD, 3 sets of 15 repetitions
25m Weighted Sled Push, 5 sets

Have a Great Day!!

Redskins Mauled by Panthers and Leg Day

Nothing like being away from football for three weeks only to comeback and have Cam Newton blow up the Redskins. It was the first time in a while that the 'Skins were televised here in Tucson and I had to walk away from the game after the first play of the second half. Brutal.

Warm-up:
Spin Bike HIIT, 20 minutes

Weight Training:
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
Barbell Good Morning, 3 sets of 10 repetitions
24" Box Jump, 3 sets of 10
25m Overhead Plate Walking Lunge, 3 sets

Have a Great Day!

Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Tuesday: Mother Nature Said "Rest" and Wednesday: Legs

Tuesday afternoon and Wednesday morning Mother Nature unloaded some pretty impressive rainstorms along with lightning and thunder. The storms turned our outdoor workout area into a giant puddle so we called it at around 6pm on Tuesday and cancelled the Wednesday morning circuit. Today we had a great evening weight training session.

Evening Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Weighted Standing Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
25m Walking Overhead Plate Lunge
Hanging Knees to Chest, 15 repetitions

Have a Great Day!!