The Olympics have bridged the gap and gotten me to the start of the NFL preseason. Tonight the Redskins (or the "Washington Racial Slurs" as Dan Lebatard calls them!!) will square off against the Atlanta Falcons. Now the question is whether I will be able to see it or not?!
Warm-Up:
Row, 2 minutes
Inch Worm + Push-Up, 5 repetitions
Squat Jump, 10 repetitions
PVC Passthrough, 10 repetitions
GHD Sit-Up, 10 repetitions
Shoulder Girdle Stretch
Strength:
Push Press, 3 sets of 8 repetitions 60% of 1-RM
Metabolic Conditioning: 5 Rounds for time (rest 1 minute between rounds)
Kettlebell Weighted Walking Lunge, 50m
Farmers Carry, 150m
Have a Great Day!!
I missed who was being interviewed on the radio this morning as I drove into the gym. The interview had started before I got on the road and ended some time after I got out of the car. I did find the words of the political commentator valuable as he brought up a very valid point: "People have been saying that they may not vote because choosing either Trump or Clinton, depending on your perspective... is simply 'Choosing the lesser of two evils...' When given this choice in life, one should always choose LESS evil. Good rule for life having less evil in the world." So vote.... and choose the lesser of two evils.
Warm-Up:
Banded Shoulder Girdle Stretch
Banded Barbell Overhead Squat, 5 sets of 10 repetitions
GHD Back Extensions with PVC Behind the Neck, 5 sets of 10 repetitions
Weight Training:
Super Set: Perform the next two exercises in order with no rest between each exercise to complete a set. Six sets total.
Behind the Neck Jerk to Overhead Squat, 2 repetitions
Trap Bar Deadlift, 5 repetitions
Farmer's Carry 80m with 70lbs. Kettlebell per Hand, 5 rounds
Have a Great Day!!
It was a bit scary that after the Brexit vote polls had closed in the United Kingdom the following were the top five Google searches:
1. What does it mean to leave the EU?
2. What is the EU?
3. Which countries are in the EU?
4. What will happen now that we've left the EU?
5. How many countries are in the EU?
Yikes.
Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
AbMat Sit-Up, 25 repetitions
Workout: Perform each exercise in order to complete a round. Ten rounds for time.
Rope Climb, 15 feet
Back Squat (95#), 29 repetitions
Farmer's Carry (125#), 10 meters
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!!
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!!
We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.
Enter the Tennessee Valley Australian Cattle Dog Rescue. We filled out the five page application and plan to visit the rescue to look for a young match for our own little Heeler. Biscuit is a good looking dog!!
Warm-Up: Complete each exercise in order to complete a set. Three sets total at a warm-up pace
Air Squat, 15 repetitions
Double Under or Single Under, 20 repetitions or 40 repetitions
20"Box Jump, 10 repetitions
Wall Ball 16#, 10 repetitions
Strength Training:
Back Squat, 5 sets of 3-6 rep
100m Farmer's Carry, 3 rounds
Metabolic Conditioning: "Nancy", 5 Rounds For Time.
400 Meter Run
Overhead Squat (95# / 65#), 15 repetitions
Mobility:
Couch Stretch
Have a Great Day!!
Warm Up:
Jump Rope, 3 minutes
Warm-Up Super Set: Complete each exercise in order to complete a set. two sets total. No rest between exercises.
Pendlay Row 95#, 10 repetitions
AbMat Sit Up, 30 repetitions
Barbell Good Morning, 8 repetitions
AbMat Sit Up, 30 repetitions
Strength:
Deadlift, 80% of 1-RM, Seven sets of 2 repetitions
Strongman WOD: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
25m Weighted Sled Push
Ground to Push Press Weighted Keg, 5 repetitions
100m Farmer's Carry
Atlas Stone to 48" platform
Tire Flip, 2 repetitions
Cool Down:
400m Walk
Mobility:
Hamstring Stretch
Have a Great Day!!
Exhausting workout after a long work day so just a quick post!!
Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
20" Box Step-Up
AbMat Sit-Up
Weight Training:
Back Squat, 5 sets of 8-10 repetitions
Romanian Deadlift, 5 sets of 8-10 repetitions
Standing Weighted Calf Raise, 3 sets of 15 repetitions
25m Walking Overhead Plate Lunge, 5 rounds
100m Farmer's Carry, 3 rounds
Have a Great Day!!
Completed the driving transition for a course of our students today. I was able to get back to the campus around noon and we lined ourselves up for leg day. And it was brutal. We did have some personal best achievements in the Weighted Sled Push and the Farmer's Carry. But the overall session was long and crushing.
Warm-Up: Perform each exercise in order for one minute each to complete a set. two sets total. No rest between sets.
Jump Rope
AbMat Butterfly Sit-Up
20" Box Jump
Weight Training:
Front Squat, 5 sets of 8-10 repetitions
Weighted Standing Calf Raise, 3 sets of 15 repetitions
Romanian Deadlift, 5 sets of 5-10 repetitions
25m Sand Bag Walking Lunge, 5 rounds
25m Weighted Sled Push, 5 rounds
100m Farmer's Carry, 5 rounds
Have a Great Day!!
Just a quick post after a long day. Purdue let me down but the Shockers of Wichita State may pull off a bonus win for me.
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:
Deadlift, 5 sets of 1-5 repetitions
Bent-Over Dumbbell Row, 3 sets of 4-6 repetitions
Wide Grip Pull-Up, 5 sets maximum repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 rounds
Have a Great 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!!
Donald Trump decided not to participate in the Republican Presidential debate because Megyn Kelly asked him "an unfair question" when she previously moderated a GOP debate. Awww... poor Donald. I am interested to see what will happen if, God-forbid Trump becomes President. What is he going to do when anyone does something that he doesn't like?! Congress, the Supreme Court, other world leaders?! Just not show up? Hide?
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between each set.
Jumping Jack
TRX Row
AbMat Sit-Up
Weight Training:
Pull-Up, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 4-10 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-5 repetitions
100m Farmer's Carry, 5 sets
Have a Great Day!!
It is weather like today's that really make me appreciate Tucson. Have to enjoy it and take advantage of it before June hits!! We had a great workout that was pretty intensive... beautiful evening that was nice and warm!
Workout:
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jump rope
TRX Row
AbMat Sit-Up
Weight Training:
Super Set:
Rogue SISU Warhammer Swing, 3 sets of 15 repetitions per side
Tire Flip, 3 sets of 3 repetitions
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
T-Bar Landmine Row, 5 sets 4-10 repetitions
100m Farmer's Carry, 3
Have a Great Day!!
I was really impressed with Obama's speech and his willingness to take on the issue of gun control in this country. Obama has nothing to lose and doing something to try to keep firearms out of the hands of people that should not have them is just the right thing to do. Good on you Barack!
Evening Workout:
Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Hammer Swings, 15 repetitions per side
AbMat Sit-Ups, 20 repetitions
Weight Training:
Weighted Strict Pull-Up, 5 sets of maximum repetitions
Bent-over Dumbbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 10 repetitions
T-Bar Landmine Row, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets
Have a Great Day!!
Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher!
Warm-Up:
Steady State Rowing Machine, 20 minutes
Weight Training:
Barbell Snatch, 5 sets if 1-2 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Dumbbell Pullover, 8-10 repetitions
Hanging Knees to Chest, 20 repetitions
100m Farmer's Carry
Have a Great 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!!
I woke up at the Gila Cliff Dwellings in New Mexico and drove our NOLS Lightweight Backpacking course back to the NOLS Southwest base so that they could wrap up their course. Made it back in time to quickly eat lunch and then go to the dentist to have an old filling replaced. Debriefed the students and their experience and now have paperwork to read for the instructor debrief tomorrow. A bit of a whacky day.
Today's post has Tuesday's morning circuit training as well as tonight's weight training session.
Tuesday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Bench Hop Over
Barbell Good Morning
AbMat Sit Up
Squat Jump
Calf Raise
Wednesday Evening Weight Training:
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Bench Press, 10 repetitions
EZ Bar Curl, 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions per hand
Super Set: Perform each of the following exercises in order to complete a set. No rest between exercises. Three sets total.
Incline Parallette Push-Ups, 15 repetitions
Dumbbell Hammer Curls, 10 repetitions with each hand
100m Farmer's Carry
Have a Great Day!!
Mass shooting in Oregon. The most disappointing and disturbing thing about America is that we continue to do nothing about these. I honestly gave up after Sandy Hook. Our government is obviously powerless against lobbyists with as much money as the NRA. Embarrassing.
It was a bachelor night in Tucson with my partner gone on an away rotation for medical school. My friend, co-worker and workout partner lifted, ate dinner, drank a beer, had some gelato and watched the "Black List" 'til I couldn't keep my eyes open. "Friday Night in America".
I recently bought a set of CFF "Pit Bull" Monster Grip Cannon Balls. We used them in tonight's workout with some pull-ups and we girth hitched them to some dumbbell handles and used them for some pretty brutal farmer's carries.
Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Calf Raise
Box Jump or Prisoner Step Ups
GHD
AbMat Sit-Ups
Lateral Lunge
Evening Weight Training:
Cannonball Pull-Ups, 5 sets of maximum repetitions
T-Bar Landmine Row, 5 sets of 6-10 repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Atlas Stone lift to 48" Platform, 5
100m Cannonball Farmer's Carry, 3
Have a Great Day!!
Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."
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 Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups
Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3
Have a Great Day!!
First, yesterday I rowed for 30 minutes for a total distance of 7050 meters. It was pretty damn hard for me and has set a very good benchmark for the future.
Today, I went to my first Crossfit class at an affiliate very close to our place. I went in on Saturday and chatted with one of the coaches about the class. Apparently the 5:30am and 6:30am classes are packed and the 7:30am class has fewer people in it. I felt that going to the 7:30am class allowed me to workout with five or six other folks while still being able to ask questions of the coach.
The coach provided very good instruction and a number of times she went out of her way to say very important things like, "I would rather have you use lower weight and use good form than try to use a weight that is too heavy." I have watched too many "Crossfit Fail" videos that do the exact opposite of this.
I arrived a few minutes early and caught the end of the 6:30am class. While warming up and gently stretching, I was getting a bit irritated because there were people that were violating a personal pet peeve of mine: Needlessly dropping bars. I get it when people drop bars when they are attempting a heavy weight and they fail, dropping the weight. But, these folks were dropping bars simply to drop them after completing a repetition. I got over it, but it was an ominous beginning.
The people that I worked out with were of various shapes and sizes and of varying physical ability. As we went through the routine the coach gave very solid tips and advice for form adjustment. It would be interesting to see how well that happens in a class that is full with 12 participants. The workout was very solid and I left the facility sweating like a pig. I will let you know how tomorrow goes! So far, two thumbs up!
Workout: This was a "Chipper". Lots of different exercises that you "chip away at".
Warm-up:
3 minute continuous plate floor push (45/25) (The first weight amount is for men and the second is for women)
5 PVC Wrap arounds
5 PVC Passthroughs
5min AMRAP: ("As Many Rounds As Possible")
10 Barbell Overhead Squats with a Sotts Press at the bottom of the squat
30 second Barbell Overhead Squat hold at bottom of squat
10 Barbell Hang Muscle Snatch
30 second Pull-up hold with chin over bar
WOD:
Metcon ("Metabolic Conditioning") for Time
100m Farmers Carry with Kettlebells (2×53/35)
5 Snatches (95/65)
200m Farmers Carry
10 Clean and Jerks (95/65)
100m Farmers Carry
15 Front Squats (165/125)
100m Farmers Carry
20 Back Squats (165/125)
Rest 1 min
Maximum time handstand hold
Cool Down:
3 minute run
I completed this WOD in 15:45 with a 45 second handstand hold.
Have a Great Day!!
A-Rod is turning forty soon and the guy is one of the most despised athletes in all of sports. "Bleacher Report" made a list, "The 10 Most Notorious Steroid Users in Sports History". Alex Rodriguez ranked third only behind Jose Canseco at number two and Barry Bonds at number one. The problem for me is this: A-Rod would have been great without using PEDs and would be one of the most loved players in all of sports. Currently, on his way to turning 40 years old (and presumably clean.... I would test the guy five times a day if I was the MLB...) A-Rod ranks among the leaders in on base percentage at .390 (6th overall), on base plus slugging .902 (8th overall) and OPS Plus at 149 (8th overall). Okay, yes he is a designated hitter and other folks like Prince Fielder may be more deserving of the American League roster spot. The biggest problem for A-Rod is this: People Hate Him. Neither the fans nor the players picked A-Rod to be an All-Star. In the end, that is what really matters despite his amazing stat line.
Today's quote is from Chris Pine:
"I believe in luck and fate and I believe in karma, that the energy you put out in the world comes back to meet you."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 30 seconds maximum effort, one minute rest to complete a set. 8 sets total.
TRX Triceps Extension, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Flutter Kick, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 25 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Standing Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets
Have a Great Day!!
