Friday's Workout and Marathon Reality Check

I had a good lifting session on Friday morning and it will be the last lifting I do until after the Chattanooga Marathon. I have two more short runs before the race on Sunday March 5th. That is all of the exercise that will take place in the next week.

Based on my split times on my various training runs since September I have started to come to the reality that it will take a miracle for me to beat my marathon time from 15 years ago. On top of me being 15 years older, the Chattanooga Marathon has way more elevation gain than the B&A Trail Marathon. Not making excuses, just being realistic. I am hoping to have a good run and not embarrass myself. Hopefully I can pull THAT off!

Friday Workout:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 2 repetitions at 75%
Snatch, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Clean and Jerk, 2 repetitions at 60% and 70%, one repetition at 80%, 84%, 88%, 91%, 94%, 97% and 100%
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Annoying Credit Card Fraud and the Workout

First, I want to be clear that I love American Express. At 2:34am I received a text asking if I had made a ONE DOLLAR charge on my credit card. Of course I was sound asleep and had made no such charge. I called the very pleasant customer service rep and they said it was most likely a test charge to see if my card could be used for a larger purchase and that AMEX had denied it. However, they recommended I get a new card. So, because some ass hat stole my card number somehow and made a one dollar charge I am now without my card until Tuesday. End of world? No, of course not. Annoying as hell? Yes. American Express is great though.... they told me not to worry they would happily shift all of my reoccurring charges to the new card. Great customer service.

Thursday:
Run, one and a half hours.
Mobility:
Quadriceps Stretch
Hamstring Stretch

Friday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Back Squat Jump, 3 sets of 5 repetitions at 50%
Snatch, 2 repetitions at 60% and 70%, 1 repetition at 80%, 84%, 88%, 91% and 94%
Clean and Jerk, 4 sets of 2 repetitions at 80%
Romanian Deadlift, 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Friday Lifting to a Saturday Rest Day

I have made the ingenious move (that is sarcasm...) away from lifting on Saturdays. I was lifting on Saturdays and resting Fridays but as my Sunday training runs have gotten longer and longer, lifting Fridays and resting on Saturdays just made more sense. I tried to run over two hours after squatting one Saturday morning and it felt like my legs were made of lead.

Today we were able to get out the door with the family and four dogs and go for a hike over at Stringer's Ridge. We made it for a 2.5 mile dog walk before the freezing rain started flying. Now all of the tired dogs are crashed out around the house and we are watching college football.

Friday Weight Training:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 2 repetitions each at 60%, 70%, 80% and 85%
Clean and Jerk, 2 repetitions each at 60%, 70%, 80% and 85%
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Front Squat, 4 repetitions at 75%
Alternating Behind the Neck and Front Rack Push Press, 4 repetitions
Abdominal Work and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day and Happy New Year!!

Friday Afternoon Workout and a Saturday Rest Day

Last night I went into the gym and did my Olympic lifting. It was nice because the facility was practically empty but the best part is that I can take Saturday off completely! It works out well for a couple of reasons: 1) I was able to sleep in without setting an alarm and it wasn't until our little Blue Heeler Biscuit heard me moving around that I had to wake up. 2) Doing squats on Friday gives my legs a whole day to recover before I run 15+ miles on Sunday?! Huge.

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch, 6 repetitions at 75%, 3 repetitions at 80%, 2 repetitions at 85%
Clean and Jerk, 8 repetitions at 75%, 3 repetitions at 80%, 9 repetitions at 85%
Back Squat, 4 sets of 8 repetitions at 68%
Alternating Front and Behind the Neck Push Press, 4 sets of 6 repetitions
GHD Sit-Up, 20 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Quick Workout Post after Being Knocked Out by Eggnog!!

I got derailed today by day drinking eggnog after working from 2:00am-9:30am. Drank some and passed right out! Ha!! So I ended up Olympic lifting in the garage gym this evening!

Warm-Up:
Jump Rope, 100 skips
Weight Training:
Snatch, 5 sets of 3 repetitions at 70% of 1-RM
Clean and Jerk, 5 sets of 3 repetitions at 70% of 1-RM
Front Squat, 5 sets of 5 repetitions at 50% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Figuring Out One's Schedule and the Workout

I am a creature of habit and I had a great schedule going with my life and exercise. UPS's crazy peak season schedule has really messed with that schedule. Now a couple of weeks in, I think I have figured out that I just cannot get to the gym on Mondays. I will powerlift at home on Mondays. It is however reasonable for me to get into the gym on Wednesdays and on Saturdays. My Thursday and Sunday runs still seem doable. Work in progress.

On my rest day yesterday we were able to find what seems to be the perfect Christmas tree! I however have refused to decorate until the homemade egg nog is made. Stay tuned for updates.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 7 sets of 3 repetitions at 80% of 1-RM
Clean and Jerk, 6 sets of 4 repetitions at 80% of 1-RM
Back Squat, 4 sets of 8 repetitions at 65% of 1-RM
Alternating Push Press and Behind the Neck Push Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Friday Rest and Saturday Back to Olympic Lifting

Yesterday was a wonderful day. It was a scheduled rest day from running and the gym and we decided to go to a movie, something we have not done for a long time. It is a rare thing for me to go to a movie and leave feeling like I have actually gotten my money's worth. We saw Fantastic Beasts and Where to Find Them and we loved it! Highly recommended by me, especially if you like Harry Potter. I am a fan of the Niffler.

Today I got back into the gym and got back to Olympic lifting a bit. It was good to be back.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93%, 96%, 96%, 98% and 100% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93%, 96%, 98% and 100% for 1 repetition each
Front Squat, 70% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Friday Rest Day, Saturday Weightlifting and Gardening?!

I enjoyed a very nice day away from exercise yesterday and today I went to the gym to lift. Once I got back from the gym we had a day off together with both humans and canines in the same place! Weird. We wrapped up the day with starting to prepare a garden plot for next spring. Tomorrow the cow manure goes down!! The big question is how to keep the dogs from rolling around in it?!

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75% 2 repetitions, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Clean and Jerk, All percentages of 1-RM: 60% 3 repetitions, 70% 2 repetitions, 75%, 80%, 85%, 90%, 93% and 96% for 1 repetition each
Front Squat, 73% of 1-RM 3 sets of 3 repetitions
AbMat Sit-Up, 50 repetitions
Mobility:
Hamstring Stretch
Quadriceps Stretch
Banded Shoulder Stretches

Have a Great Day!!

Veterans' Day and the Workout

Yesterday was a beautiful day though a bit hazy from fires burning here in the southeast. It was also Veterans' Day and while at work at UPS a lot of people came into the trailer where I was working and they thanked me for my service to the country. It was very thoughtful and it was also really nice to have a full rest day.

I had to get to the gym early this morning to get my workout in so that I could be home when Rebecca came home from her overnight shift in the ER. It all worked out perfectly and then I could get out and take care of all the weekly chores while she got some well deserved sleep.

Warm-Up:
Row, 500m
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch, 80% of 1-RM 3 sets of 2 repetitions
Clean & Jerk, 80% of 1-RM 3 sets of 2 repetitions
Front Squat, 70% of 1-RM 4 sets of 3 repetitions
GHD Sit-Up, 25 repetitions
Mobility:
Couch Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Sleeping In Saturday and the Workout

I was able to sleep in today and ended up getting a solid eight hours sleep before heading into the gym. Tonight we will also get the extra hour of sleep with the clock change. With that time change it will also remain darker and cooler much longer which is good for old Irish guys that are running long distances!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Five sets total. No rest between exercises.
Banded Front Squat, 60% of 1-RM plus bands 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 90% 1 repetition, 92% 2 sets of 1 repetition
Mobility:
GHD Sit-Up, 15 repetitions
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Alaska to Florida and the Workout

We are very excited to have friends coming through on their way to Florida. Their journey began at NOLS Alaska in Palmer, Alaska and they are driving home to Florida. These sisters will be our first overnight house guests that are not family!

I had a great early morning lifting session and then we did a did a bunch of errands. We also participated in early voting here in Hamilton County followed by a celebration of our patriotic duty by getting one doughnut each at Judy Darling Doughnuts!

Warm-Up:
Airdyne Bike, 3 minutes
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 3 repetitions
Overhead Press from the Split Position, 3 repetitions
Clean and Jerk, Each set a percentage of 1-RM. 60% 2 repetitions, 70% 2 repetitions, 75% 1 repetition, 80% 1 repetition, 85% 1 repetition, 89% 1 repetition, 95% 2 sets of 1 repetition.
Snatch, Each set a percentage of 1-RM. 70% 2 repetitions, 75% 2 repetitions, 80% 1 repetition, 85% 1 repetition, 87% 2 sets of 1 repetition
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Olympic Lifting and the Riverwalk

It is a gorgeous day here in Chattanooga. I got in a great early morning lifting session and then had a very nice breakfast at home. In the afternoon we took the dogs down the Chattanooga Riverwalk as far as we could where dogs are allowed. They had a great time and are now exhausted.

Warm-Up:
Row, 500m
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Six sets total. No rest between exercises.
Banded Front Squat, 1-1/2" band on each side of barbell with 50% of 1-RM, 3 repetitions
Overhead Press from Split Stance, 3 repetitions
Snatch, 80% of 1-RM, 5 sets of 2 repetitions
Clean and Jerk, 80% of 1-RM, 5 sets of 2 repetitions
Mobility:
Banded Shoulder Stretches
Foam Roller Work

Afternoon Walk, 3.5 miles with the pooches

Have a Great Day!!

Reflections on Finding a Job and the Workout

I have said, time and time again that I have been truly blessed with a life of jobs that I have absolutely loved. Not all of the work I have done has been glamorous or exciting (i.e. construction, sorting UPS packages...) but I have really enjoyed them either for the actual work (i.e. raft guiding, working various jobs for NOLS....) or for the camaraderie.

I have been looking for work in our new home of Chattanooga since we found out we were coming in March. Once again I have found opportunities for employment that it seems like I will really enjoy. Again, I recognize that I am very fortunate that way, a lot of people do not like their jobs at all. This was my first real job search in over 15 years and there are a lot of great things out there. There are a few things out there that are not so great as well. Here is what I found....

The Good:

• 1) The Search Engines out there for jobs are awesome! Indeed, Linkedin, heck even Craigslist all make it easy to find a job that you are looking for. I checked a slew of sites everyday looking for jobs. Patience and persistence is the key.
• 2) Filters are clutch. Though I liked looking at all the jobs that were available to me (i.e. "Managing a doughnut shop?! Awesome!") filtering out the ones that were not appropriate or had been posted for a while was very helpful. Otherwise the volume is overwhelming.
• 3) There seem to be jobs out there! I ended up sorting packages at UPS until a job that I really wanted came around. Taking a job while you look for your next career is okay. I actually really liked the people I got to work with at UPS even though it was a pretty brief stint.
• 4) Technology has made it so easy to take care of all of the paperwork, background checks, etc. once you are in the door at the new job. That saved me a ton of running around.

The Bad:

• 1) Job hunting has become very impersonal. Though I applied for dozens of jobs I was contacted by very few of the places that I applied to. Only two employers contacted me to say "Thank you for applying, we have chosen another applicant." I recognize that some places get inundated with applicants, but still.... a one sentence e-mail politely saying, "Thanks but no thanks" is all that I would really expect. I have no idea if anyone even looked at three quarters of the applications I turned in?! At times this was discouraging especially when I applied for a job where I thought I would be a strong candidate. Don't let this derail you!!
• 2) Reference Checks. I got a text from my last supervisor yesterday out of the blue. After catching up for a bit I asked a simple question since she was one of the references that I had listed on every application: "Has anyone contacted you regarding my references for any of the jobs I have applied for?" "Nope." Now, I recognize that there are times when people interview and meet a person and there is just that feeling that they would be a good employee and they do not feel they need to check references. I get that. If that is the case, do not make me fill out a reference check sheet?! And if it is not the case, check my references damn it! You may find out that I would be a great employee!!

That's all I've got for now I will keep you posted on how the new opportunities pan out.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds. No rest between rounds.
Heavy Rope Whip
PVC Passthrough
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 6-10 repetitions
Diamond Triceps Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
One Hand Kettlebell Clean & Jerk, 5 sets of 4-6 repetitions
Triceps Cable Pushdown, 3 sets of 10 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!!

Working Out Today, Resting and Driving Tomorrow

We had a great lifting session today. Tomorrow I will be driving our Semester on the Borders as they transition from their backpacking section to their climbing section. Being on the road for a day means no lifting, so tomorrow will be the rest day from the weights.

Warm-Up:
Ball Slam, 3 sets of 15 repetitions
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Triceps Lock Off, 3 sets of 10 repetitions
Barbell Shrug, 3 sets 10 repetitions
Triceps Cable Pushdown, 3 sets 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Cable Triceps Kickback, 3 sets 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions

Have a Great Day!!

Made it to the Thanksgiving Break and the Workout of the 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!!

Today is Why You Live in the Desert and the Workout of the Day

Today was one of the most beautiful weather days! For all of the brutal summer days that we deal with here in the Sonoran Desert there are real gems that make it all worthwhile. Today was one of those days: Sunny and in the mid-70s!

Today I continued the lighter weight, higher repetition weight training as I get back to daily weight training. Tomorrow is leg day and I will continue to proceed lightly. On Monday I will begin the heavier weights once again!

Warm-Up:
Heavy Rope Whip, 3 sets 1 minute each. 1 minute rest between sets.

Weight Training:
Barbell Clean and Jerk, 3 sets of 10 repetitions.
Medicine Ball Push-Up, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions

Have a Great Day!

Rainy Morning and the Workouts of the Day

We all woke up to a cool morning rain. We workout outside as a group so the morning circuit was cancelled today. I hopped on the spin bike for some morning interval training. On top of that, my weight training partner is off doing a drive in southwest Texas so the evening training was a little different as well. Different but quite effective.

Morning Workout:
HIIT Spin Bike, 20 minutes

Evening Workout:
Warm-up:
400m Jog
10 PVC Passthroughs
10 PVC Wrap Arounds
65 AbMat Sit-Ups
Workout: AMRAP 12 minutes
Repetitions 3, 6, 9, 12... And so on
Clean & Jerk with a 135# Barbell (Barbell starts from the floor for each repetition)
Medicine Ball Push-Ups
Cool-Down:
200m Slow walk
Mobility:
Triceps and Shoulder Girdle Stretches

Have a Great Day!!

Fantasy Football: I Can't Do It! Why No Running Back Controversies? Workouts of the Day

Man, there is no way I could do fantasy football. I could never have any players on my team that are of any quality from the NFC East or the New England Patriots. No Romo, Brady, Gronk, Dez, O'dell Beckham Jr., Jason Whitten... I would get massacred every week just because I cannot stand certain teams. The other thing I cannot figure out is why there is a controversy around having two quarterbacks that could start for a team, but running backs are just fine?! Alfred Morris and Matt Jones are clearly going to be sharing time in the 'Skins backfield (those that took Alfred for fantasy football are probably pissed...) and that is okay.... but Cousins and RGIII? WHOA! Drama!

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jumping Jacks
Front Plate Raise
Barbell Thrusters
Hand Release Push-Ups
AbMat Sit-Ups
Dumbbell Side Raise
Rotational Wall Ball Toss

Evening Weight Training:
Clean & Jerk, 5 sets of 1-5 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Push Press from the Rack, 5 sets of 1-5 repetitions
Medicine Ball Push-up, 3 sets of 15 repetitions
Captains of Crush Grip Trainers after each of the above sets, 15 repetitions per hand

Have a Great Day!!

Quick Post from the Tuesday Workouts

I had the pleasure of working with one of the first NOLS instructor teams headed out to the Gila Wilderness today. The thing that I love most about my job is working with brilliant and energetic instructors that are excited to educate students in the backcountry.

Today's quote is from Nelson Mandela:

"Education is the most powerful weapon which you can use to change the world."

Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles in all Positions
Morning Metabolic Training:
3 rounds for time:
Hand Release Push-Ups, 20 repetitions
Sit-Ups, 30 repetitions
Air Squats, 40 Air Squats
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!!

Week One in the Books and the Tuesday Workouts

NFL week one takeaways for me are as follows: 1) The Washington Redskins didn't look THAT BAD... but they still have PLENTY of time to really disappoint me. 2) After taking time off from football since February, I am again reminded at how brutal this sport is by the laundry list of terrible injuries suffered by some of the most amazing athletes on the planet (How 49ers quarterback Colin Kaepernick got up after being blown up by Vikings safety Harrison Smith I will never know?!) 3) The NFC East is up for grabs because each one of the teams looked pretty bad for one reason or another. For all of the hype, the Eagles were especially bad.

6 am Morning Workout:
Warm-Up:
Jumping Jacks, 1 minute
Shoulder Circles in each position
Metabolic Training:
3 rounds for time:
20 Hand Release Push-Ups
30 Sit-Ups
40 Air Squats
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Shoulder Girdle Stretches

Evening Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions

Have a Great Day!