Great Time Paddling, Ronaldo, LeBron,Venus and Federer and the Workout

I had a really nice time paddling with Chattanooga Therapeutic Recreation and their Team River Runner program. It was an hour and a half of paddling on the Tennessee River with local volunteers and veterans. I will definitely go out there and work with those folks again when life permits.

I am no fan of Cristiano Ronaldo, LeBron James or Roger Federer. But, now that I am squarely middle aged I have to admit that I am very proud of all three of them. All three recently have been told that their sport has passed them by... respectively Gareth Bale, Steph Curry, and Novak Djokovic were the faces of the sport now... thank you very much for your effort over the years, None of them have gone quietly... LeBron has his championship and the other two on are the verge of theirs. And please, let us not leave out Venus Williams! Thirty six and she may end up facing Serena in the Wimbledon finals?! Awesome!

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds each. No rest between exercises or rounds.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Weight Training:
Bench Press, 5 sets of 2-5 repetitions
Barbell 21 Curl, 3 sets of 21 repetitions
Dumbbell Fly, 3 sets of 8-10 repetitions
Strict Fat Bar Chin-Up, 3 sets of maximum repetitions
Parallette Push-Up, 5 sets of 15-20 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions per hand after each of the above sets.
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!!

Yeah..... so.... The Finals are Over. And Strongman Saturday!

The Warriors won last night in Cleveland. That means the Cavaliers need to win the next three games, two of which will be in Oakland. I just don't see that happening. But, Steph and the Warriors overcame a 3-1 deficit against the Thunder to get to the Finals. Impossible? No. Likely? No. LeBron needs to stop driving the lane and making crappy passes and dominate the smaller players of the Warriors by driving to the hoop. Unless that happens, the Dubs will just hang on to that trophy, thank you very much.

"Mr. Hockey" Gordie Howe died at 88 years old. The amazing thing to me is that Howe remained competitive at professional hockey until he was FIFTY-TWO years old? Is there any other athlete that has done something like that? Thirty goals scored at fifty-two? When Gretzky calls you "The greatest hockey player ever...." that is enough said.

Warm-Up:
Row, 5 minute
Workout: Complete each exercise in order to complete a round. Three rounds total for time.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
25m Farmer's Carry (125# per hand)
Atlas Stone Lift to 48" Platform (188#)
25m Sandbag Weighted Walking Lunge (90#)
Weighted Keg Ground to Overhead (100#)
Cool-Down:
800m Walk
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Now the Wolves are on Steph Curry and the Workout

The Cavs put a huge whooping on the Warriors last night at home in Cleveland. Instantly, the sports media was off LeBron and onto Steph. Is he injured? Why is the MVP of the league only averaging 16 points per game? Is he tired? The Cavs have figured out how to defend him? Who knows?! Steph isn't telling. But as they say, it isn't a series until someone wins an away game... so far, everyone is holding court.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. 3 rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
Barbell Good Morning, 10 repetitions
AbMat Butterfly Sit-Up, 20 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 6-8 repetitions
Sandbag Weighted 24" Step-Up, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

Made it to Chattanooga!!!

Just a quick post and then I am off to the first workout in our new home. Lots of painting and unpacking as we settle in. I will write more tomorrow! Excited about our new place!!

Warm-up:
Row, 5 minutes
Weight Training:
Dumbbell Chest Press, 3 sets 10 rep
Alt Dumbbell Curl, 3 sets 10 rep
Dumbbell Fly, 3 sets of 10
Dumbbell Hammer Curl, 3 sets of 10
Incline Dumbbell Press, 3 sets of 10
Captains of Crush Grippers, 15 reps after each of the above sets
Core Work: 15 rep of each. No rest between exercises
Flutter Kick
Lying Heel Touch
Knee Pull-In
Leg Raise

Have a Great Day!!