What Can Brown Do For Me?! How About a Little Sleep?!

Had to show up at work at 11:00 pm on Sunday to load packages so the deliveries could head out on Monday morning. It is this simple: The trucks have to be loaded early in the morning so that they can get out for their deliveries. If there are more packages during the busiest season of the year, then the people that need to load those trucks have no choice but to come in earlier. The more packages that there are, the sooner we need to be there.

After working all night, I did a dumbbell workout at home to maximize my rest.

Warm-Up:
Row, 500m
Weight Training:
Dumbbell Chest Press, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Goblet Squat, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 10 repetitions with each side
Alternating Dumbbell Curl, 3 sets of 10 repetitions per side
Mobility:
Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Always Nice to End with a Strong Leg Day!!

Tomorrow I go on contract to work the river section of the NOLS Spring Semester in the Southwest. So, once again I will be out of contact for a few weeks, back at the workouts starting on March 7th. We did wrap up these past few months with a really strong leg day!!

Workout:
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:
Back Squat, 5 sets of 4-6 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
24" Box Jump, 20 repetitions
Kettlebell Goblet Squat, 15 repetitions
GHD, 15 repetitions
Bodyweight Calf Raise, 50 repetitions
Sandbag Weighted Lunge, 10 repetitions per leg

Have a Great Couple of Weeks!!

New Semester Students and a Tough Leg Day

Our NOLS Southwest Spring Semester students have begun their Wilderness First Aid certification and on Thursday they will begin getting ready for their first backcountry section.... the first section of their three month journey in the wilderness of the southwestern United States.

Workout:
Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total. No rest between sets.
Jump Rope
AbMat Sit-Up
Box Jump

Weight Training:
50m Weighted Sled Drag, 3
GHD, 3 sets 15 repetitions
Standing Weighted Calf Raise, 3 sets 15 repetitions

Super Set: Perform each exercise in order with no break between exercises to complete a set. 5 sets total.
25m Overhead Plate Walking Lunge
Kettlebell Goblet Squat, 15 repetitions
AbMat Sit-Up, 25 repetitions

Have a Great Day!!

Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

Over-Reaction Monday and the Workouts of the Day

The over reaction of the day after Sunday? "Redskins are a Contender!" The Redskins did look pretty good against the Rams on Sunday. Add to that that the Eagles look like a dumpster fire, the Giants have blown two 10 point leads in the 4th quarter of both of their first two games and the Cowboys have lost Romo and Dez Bryant for half the season. The 'Skins may have a shot at the NFC East. Maybe we could even trade RG3 to the Cowboys?!

6:30 am 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
Calf Raise
Jump Squat
GHD
Bench Hop Over
AbMat Sit-ups

Evening Metabolic Training: Completed in teams of two. One athlete completes exercises in order and then rests while their partner completes the exercises. AMRAP in 30 minutes.
Strict, No Kip Pull-Up, 10 repetitions
Sumo Deadlift to High Pull #95, 10 repetitions
AbMat Sit-Up, 10 repetitions

Have a Great Day!!

Quick Post After a Busy Day with New Students

Twenty-three new NOLS students arrived at the NOLS Southwest base today as they get ready for their 88-day Fall Semester in the Southwest course. The real bonus for me was having a former student and NOLS graduate come to the base with her sister who is starting her own wilderness experience. It was fun to catch up, talk about what a great time we had on the river and watch as she gave her sister a big hug wishing her luck on her own adventure. It was a busy day so I will just quickly post the workouts and get to bed.

Warm-Up:
100m High Knees
100m Butt Kickers
100m Side Step
Circuit: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between each set.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jumps
Shoulder Sand Bag Carry
AbMat Sit-Ups
Calf Raises
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

Weight Training:
Deadlift, 5 sets 1-2 reps
T-bar Landmine Row, 3 sets of 6-8 reps
Sumo Deadlift to High Pull, 3 sets of 5 reps
Weighted Pull-Ups (Bodyweight +25 lbs.), 3 sets max reps
Captains of Crush Grippers, 3 sets of 15 reps

Have a Great Day!!

Washington Nationals' Emojis and The Workouts of the Day

The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.

6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions

Have a Great Day!!