RIP Garv-Missile and the Workouts from Friday and Saturday

Today I received a message that our friend's dog Garvey passed away. I called him "The Garv-Missile" because he would come launching out of her house to play with us and our dog Ocho.... running around like a maniac. Garvey was a happy, gentle soul. The only flaw I have ever found with dogs is that they weasel their way into our hearts, die way too soon and leave a gaping whole where their unconditional love used to be. RIP Garv-Missile.

Friday Workout:
Warm-Up:
Jump Rope, 100 repetitions
Jump Squat, 10 repetitions
Foam Roller Work
Weight Training:
Deadlift, 3 sets of 5 repetitions at 75% of 1-RM
Pendlay Row, 3 sets of 10 repetitions
Pull-Up, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday Workout:
Warm-Up:
Jumping Jack, 50 repetitions
Push-Up, 10 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, Buckeye Program
Standing Military Press, 3 sets of 10 repetitions
AbMat Sit-Up, 100 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!

The Pack, Chest and Biceps Day!

I am very lucky to work at NOLS Southwest where dogs are welcome at work. We have five dogs here in total and they are all very different personalities. My dog Ocho has become used to being around a lot of people and their dogs and loves all of them!

When dog sitting is needed, we all take turns watching each others dogs. Just another bonus. When I take care of one of the other dogs in the pack, they know the routine and head right down to my house in the evening when it is time for bed. There is no confusion and Ocho loves the slumber party. When the day comes that we have to leave NOLS Southwest we will have to get another dog to keep the red heeler happy.

Today's quote is from Jack London:

"A bone to the dog is not charity. Charity is the bone shared with the dog, when you are just as hungry as the dog."

Workout: Chest and Biceps
Warm-Up:
1/2 Mile Dog Walk with two members of the pack!
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Dumbbell Chest Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoids, triceps brachii)
Dumbbell Flies, 3 sets of 8-10 repetitions
(Primary muscles worked: Pectoralis major and minor)
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Dumbbell Wrist Curls, 3 sets of 25 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Super Set:
Bench Press with Resistance Bands, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Barbell Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii)
Dips, 3 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)

Have a Great Day!

Down and Dirty Back Day and Weimaraners!

It was a mild 102 degrees here in Tucson! Our friend came over with her baby to hang out and I spent the day keeping her Weimaraner named Autumn occupied. Autumn is an athlete and almost impossible to wear out. We spent a good part of the afternoon playing fetch and swimming. It was a whole lot of fun and got us both outside even in the heat. Autumn has a tendency to fetch a tennis ball and drop it into the earth mover tire that we flip. It is hilarious because she knows that we have to throw her ball if we want to keep using the tire. 

Today's quote is from Emily Dickinson:

"Dogs are better than humans because they know but do not tell."

Morning Lifting Session: Back
Dumbbell Pullover
One Armed Bent-Over Dumbbell Row
Standing Upright Barbell Row
TRX Row
Wide Grip Pull-Ups

Evening WOD: Do each exercise in order to complete on set. Three sets total, no rest.
28 lb. Rogue SISU War Hammer Swings- 20 repetitions, 10 per side
Tire Flips- 5 repetitions
Pull-Ups- Maximum repetitions

Have a Great Day!

Man's Best Friend and the WOD!

Dogs. My life can be broken into two parts: 1) The times that I had dogs in my life and 2) The times I wish I had dogs in my life. I recognize that the times I did not have dogs were times where it would have been impossible: Being in the Marines and being a full-time NOLS instructor. Though totally logical, these circumstances didn’t make me miss dogs any less.

One of the funniest things I have ever read is the Oatmeal cartoon, “My Dog the Paradox”. I think that this hilarious and sad story captures our relationship with dogs perfectly. But, there is so much more to that relationship.

In November a new study came out that shows dogs could have been first domesticated over 32,000 years ago! We have been together a long time and there are proven benefits to having our “Best Friend” around. Some of these benefits are obvious (i.e. we get their unconditional love, they protect us), but some benefits are not so obvious:

1)   People raised with dogs are less likely to have allergies and have a reduced chance of suffering from asthma.

2)   Walking your dog, taking it for a run or playing fetch gets you outside and gets you in some fresh air. Just getting outside will get you the Vitamin D you need each day. That Vitamin D will reduce the risk of things like cancer, depression and heart attacks.

3)    While you get that Vitamin D, you are moving. Moving is an important part of any healthy lifestyle. Getting out and moving just 30 minutes a day will reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer according to the Centers for Disease Control.

4)   Finally, playing and laughing with your pooch does all kinds of great things! It reduces stress, by releasing the hormone oxytocin from your pituitary gland. Smiling and laughing fires off neurotransmitters that unleash dopamine and serotonin which in turn make you feel calm, relaxed and happy!

So here is to our canine friends. The human race would certainly suffer a much more bleak existence without them by our side. Get out there and play some fetch! Don’t be afraid of that slobbery tennis ball, that thing is boosting your immune system!

The WOD: Walking the Dog, Chest and Arms

Dumbbell Chest Press

Suspension Strap Flies

Weighted Push-Ups

Alternating Dumbbell Biceps Curls

Suspension Strap Curls

Concentration Dumbbell Curls

Abdominal Work

Have a great day!!