Crash, Burn and an Upper Body Workout

Yesterday was a nice rest day. On my last running day however, there was an incident. I was running at Stringer's Ridge on a trail when a pesky root tripped me. The ensuing crash opened up a big, nasty flapper on my left knee. This will be the first (probably not last....) incident where I am glad that there is an ER doc in the house. This photo was taken just before Rebecca said "Oooooo! I just got a big stick out of it!"

This morning I figured it would be best NOT to do a bunch of squats that usually go along with my normal Olympic lifting workout on the wounded knee. Today will be an upper body workout with the hopes that I can run on it tomorrow.

Warm-Up:

Jump Rope, 100 skips

Weight Training:

Bench Press, 3 sets of 8-10 repetitions

Strict, No-Kip Pull-Up, 4 sets of 10 repetitions

Barbell Shoulder Shrug, 3 sets of 10 repetitions

Seated Barbell Military Press, 4 sets of 4-6 repetitions

Core Work: Perform 20 repetitions of each exercise in order with no rest between exercises.

Flutter Kick

Lying Heel Touch

Knee Pull-In

Lying Leg Lift

Mobility:

Banded Shoulder Stretch

Have a Great Day!!

Whooping of a Week and the Workout

Today is going to be a day away from the weights. After a full week of sorting packages for UPS in the mornings and training with Olympic lifts and Crossfit in the evenings, it is time to let the old bones take a bit of a break. Today I will row, do some core and shoulder mobility work.

Workout:
Steady Paced Row, 5000 meters
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
Mobility:
Banded Shoulder Stretch
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Have a Good Day!!

Quick Workout Post

Warm-Up:
Steady Pace Row, 20 minutes
Weight Training:
Heavy Rack Pull, 5 sets of 3-5 repetitions
Weighted Wide Grip Pull-Up (Bodyweight +20lbs.), 5 sets of maximum repetitions
Barbell Good Morning, 5 sets of 8-12 repetitions
Bent Over Dumbbell Row, 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

Work and Workout

I have started my employment at a gym as a personal trainer. I am not sure exactly how it is going to be working at a gym, but the one thing that has already been great has been the flexibility of setting my own schedule. The other thing that is helpful is the access to equipment that I just can't have in the garage gym, "The House of Pain". Woohooo!

Late Morning Weight Training:
Cable Lat Pull Down, 5 sets of 4-6 repetitions
Low Cable Row, 5 sets of 4-6 repetitions
Seated Plate Loaded Row Machine, 5 sets of 4-6 repetitions
T-Bar Row, 5 sets of 4-6 repetitions
Evening Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Jumping Jack, 25 repetitions
Barbell Good Morning, 10 repetitions
AbMat Sit-Up, 20 repetitions
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
Bent-Over Dumbbell Row, 5 sets of 4-6 repetitions
Pendlay Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 4-8 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!!

More Cops Dead in Louisiana and the Workout

Three more cops dead in Louisiana and three more critically injured after showing up on a scene with a "suspicious person with an assault rifle" was reported.The Baton Rouge police have cracked down very hard on protesters that were demonstrating after the slaying of Alton Sterling earlier this month. Apparently someone felt that meant they could start killing cops...

This morning we took our pups on a hike over to Glen Falls on Lookout Mountain. We normally walk them for two miles a day along the road here at home, but on the weekends we try to get them out on one of the trails around here. The hardest part is trying to figure out which of the amazing places will you go to? On top of everything else we do for exercise, the love of our dogs gets us out to walk 14-16 miles a week!

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.

Hand Release Push-Up, 10 repetitions

AbMat Sit-Up, 25 repetitions

Weight Training:

Bench Press, 5 sets of 2-5 repetitions

Axle Bar Curl, 3 sets of 4-6 repetitions

Incline Dumbbell Chest Press, 5 sets of 8-10 repetitions

Seated Dumbbell Curl, 3 sets of 4-6 repetitions

Dumbbell Fly, 3 sets of 8-10 repetitions

Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

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!!

Canines and Yard Work!!

It was very nice today for the entire family to have the day off. The morning was spent by the humans doing yard work and by the canines running around like crazy creatures in the backyard!!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises or rounds.
Jump Rope, 60 repetitions
24" Step-Up, 10 repetitions per leg
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 5 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a round. 20 rounds for time.
Walking Lunges, 10 repetitions
Push-Up, 5 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!!

Quick Workout Post

Just a quick post of the daily workout.

Warm-Up: Perform each exercise in order for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
24" Box Jump
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Deadlift 70% of One Rep Max., 5 sets of 5 repetitions
Pendlay Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
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!!

Marine Triple Amputee Finishes Spartan Race and the Workout

I am just going to post really quick but I just came across this.... unreal. When you think that whatever the day throws at you is hard.... play this video of Corporal Todd Love finishing a Spartan Race?!

Warm-Up:
Rowing HIIT: One minute warm-ip pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Back Squat, 3 sets of 3-12 repetitions
Overhead Plate Lunge, 3 sets of 10 repetitions per side
Romanian Deadlift, 3 sets of 15 repetitions
25m Weighted Sled Push, 3 rounds
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!!

At Some Point the Craziness HAS to Stop and the Workout

Young black men being shot every day by cops for no good reason. Now in a place like Dallas where a police department is trying to make changes... a place where a peaceful protest by the Black Lives Matter movement was just wrapping up.... a place where the police respected the protesters last night and the protesters respected the police. And then some people unloaded on the cops. Described as snipers they shot eleven officers and five of those cops have died. There is not a lot of information but this we know is true: Once again some people not of their right mind were able to get a hold of a gun that has a capacity to kill or injure a lot of people.

Warm-Up:
Rowing HIIT: One minute warm-up pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Farmer's Carry Handle Deadlift, 5 sets of 1-5 repetitions
Pendlay Row, 5 sets of 5 repetitions
Rope Handle Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
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

Hopefully today will be a better day than yesterday.

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!!

Much Needed Rain and the Workout

We finally got some much needed rain today here in Chattanooga.... a good soaking all day rain. I am thankful for our trees, shrubs and grass but I cannot get my big honking tire out into the driveway so today is going to dumbbell focused down in the basement.

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jumping Jack, 25 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Seated Dumbbell Press, 5 sets of 6-10 repetitions
Overhead Triceps Extension, 5 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Kickback, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Diamond Push-Up, 5 sets of 20 repetitions
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!!

Another Day of Independence and the Workout

It is the 240th anniversary of the day when our founding fathers signed the Declaration of Independence! The signers collectively stated that they had had enough of the King of England and the policies that he set forth disrespecting the citizens of the colonies of North America. Those that signed the declaration stated the following: "... with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor." They put it all on the line to try to live their lives as free men. And now, 240 years later, their vision continues to grow and evolve.... amazing.

Warm-Up:
Rowing HIIT: Two minute warm-up followed by :30 of maximum effort then 1 minute at 70-80% effort. Two minute cool down for a total of 20 minutes.
Weight Training:
Deadlift, 5 sets of 1-3 repetitions.
Super Set: Perform the next two exercises in order to complete a set, no rest between exercises. Three sets total.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetitions
Cannonball Pull-Up, 5 sets of max repetitions
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 Independence Day!!

Great Day Off and the Workout

We all had the day off from work today so a lot happened. We started with a nice hike at Stringer's Ridge on the Hill City Trail to the Strut Trail. It was only three miles but lots of hills got the old dogs huffing and puffing. We ran around doing errands after that and got very tasty burgers at Slick's. We wrapped up the day with a great workout, some wonderful spicy pork chops with tomatillo salsa and then listened to the Nationals versus Reds on the radio. What a great day?!

Weight Training:
Bench Press, 5 sets of 1-5 repetitions including a one rep maximum press
Axle Bar Curl, Pronated Grip, 5 sets of 8-10 repetitions
Weighted Dip (+50lbs), 5 sets max repetitions
Fat Grip Strict Chin-Up, 5 sets 10 repetitions
Hand Release Push-Up, 5 sets of 30 repetitions
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!!

Quick Workout Post

I am just going to post the workout after surviving a funny morning sorting boxes at the UPS facility. The quote of the day comes from my co-worker Buddy as large heavy boxes bound for Amazon came down the the roller ramp into the trailer for us to stack: "Oh no. Textbook Wednesday?!" Hilarious.

Warm-Up: Exercise for one minute then rest for a minute to complete a round. Four rounds total.
Ball Slam (20#)
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Fat Bar Pull-Up, 5 sets of maximum repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
Upright Barbell Row, 5 sets of 6-10 repetitions
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!!

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!!

Google, The Brexit and the Workout

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!!

Oh Death and the Workout

R.I.P. Ralph Stanley 

"O, Death
O, Death

Won't you spare me over til another year
Well what is this that I can't see
With ice cold hands takin' hold of me
Well I am death, none can excel
I'll open the door to heaven or hell
Whoa, death someone would pray
Could you wait to call me another day
The children prayed, the preacher preached
Time and mercy is out of your reach
I'll fix your feet til you cant walk
I'll lock your jaw til you cant talk
I'll close your eyes so you can't see
This very hour, come and go with me
I'm death I come to take the soul
Leave the body and leave it cold
To draw up the flesh off of the frame
Dirt and worm both have a claim

O, Death
O, Death

Won't you spare me over til another year
My mother came to my bed
Placed a cold towel upon my head
My head is warm my feet are cold
Death is a-movin upon my soul
Oh, death how you're treatin' me
You've close my eyes so I can't see
Well you're hurtin' my body
You make me cold
You run my life right outta my soul
Oh death please consider my age
Please don't take me at this stage
My wealth is all at your command
If you will move your icy hand
Oh the young, the rich or poor
Hunger like me you know
No wealth, no ruin, no silver no gold
Nothing satisfies me but your soul

O, Death
O, Death

Wont you spare me over 'til another year
Wont you spare me over 'til another year
Wont you spare me over 'til another year"

Warm-Up:
Heavy Rope Whip, one minute of exercise with one minute rest for three rounds
Weight Training:
Barbell Ground to Strict Overhead Press, 5 sets of 4-6 repetitions
Medicine Ball Push-Up, 3 sets of 15 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 8-10 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
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!!

Pigs Fly and Rebellious Congressional Democrats.... and the Workout

There was a sit-in conducted by Congressional Democrats as the House lacked any legislative action on proposed gun control measures. Speaker Paul Ryan shut down the cameras in the House chambers but Democrats streamed video of their protest on their phones and the videos got out. I cannot remember the last time there was outrage expressed by Democrats? After years of listening to far right conservatives and the Tea Party, it was refreshing to see some Congressional Democrats fight back a bit!

Warm-Up:
Row, 20 minutes
Perform each of the following exercises in order to complete a round. Three rounds total. No rest between exercises.
Jumping Jack, 40 repetitions
PVC Trunk Twist, 30 repetitions
PVC Passthrough, 20 repetitions
Kettlebell Swing, 10 repetitions
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 4-6 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
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!

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!!

The Win for the Land and the Workout

It was really fun last night texting with my friend who has been a long suffering Cleveland sports fan. LeBron James and the Cavaliers pulled off what seemed to be damn near impossible: 1) Beat Steph Curry and the Warriors three games in a row, 2) Win a professional sports championship for the City of Cleveland, 3) Come back from a 3-1 series deficit which had never been done before and 4) LeBron would need to lead BOTH teams in all major categories to pull off the win (Points, assists, rebounds, blocks and steals). In the end, there will be the memory of "The Block" on Andre Iguodala by LeBron who seemed to materialize out of thin air and "The Shot" from Kyrie over Curry. I am not a Cleveland fan but I am very happy for the city and my friend to finally have another championship.

Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Heavy Rope Whip
AbMat Sit-Up
PVC Wraparound
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 1-3 rep
EZ Bar Skull Crusher, 3 sets 8-10 rep
Barbell Shoulder Shrug, 5 sets 4-6 rep
Cable Triceps Kickback, 3 sets of 8-10
Front Plate Raise, 3 sets of 15 rep
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!!