Eastern Migration Complete and the Travel WOD of the Day!!

We made our way across the country from Tucson to Abilene, Abilene to Chattanooga. Fortunately we got a full day in Chattanooga. Rebecca had a residency interview at a hospital there and that gave Ocho and I time to get out of the car and go for a nice walk around the town, Once the interview was done, we finished our trip to Bethesda, Maryland. It was great to get home and get the hell out of the car.

I brought a couple of things home with me to help keep in shape while we travel: a foam pad, an AbMat and a set of select-tech dumbbells that range from 5-52.5 lbs. I imagine there will be running and some exercises each day throughout the holidays to help battle all of the calories I am about to consume.

Warm-Up:
Jumping Jack, 30 repetitions
Steady Pace Run, 30 minutes

Workout:
10 Rounds For Time:
Hand Release Push-Up, 10 repetitions
AbMat Sit-Up, 10 repetitions
Goblet Squat, 10 repetitions

Have a Great Day!!

The Nats are Back and Swings and Squats!

I am happy to say that it seems like Jayson Werth and Ryan Zimmerman will be activated for the Washington Nationals today. The team has suffered through a rash of injuries and a very suspect bullpen for most of the season. Thankfully the rest of the National League East has been pretty bad and the Nats hang on to a slim two game lead over the Mets. Wish I could get a Chia Pet of the Caveman though...

Workout: Squats and Swings!
Warm-Up:
800m Run
5 minute AMRAP:
10 Barbell Front Squats with a one second stall at the bottom
25m Side Step with resistance band
10 Barbell Good Mornings
10 24" Box Jumps
Strength Training:
Barbell Front Squat, 3 sets of 5 repetitions (Heavy!)
Barbell Weighted Step-Ups onto a 20" Box, 3 sets of 8 repetitions
2 minutes Continuous GHD
Metabolic Conditioning for Time:
30 Kettlebell Goblet Squats
3 Burpees
30 Russian Kettlebell Swings
3 Burpees
30 American Kettlebell Swings
3 Burpees
Cool-Down:
5 Minutes Steady State Row
2 Minutes Quadriceps Stretch
100 AbMat Sit-Ups

Have a Great Day!!

The Anvil and Leg Day

I received a great gift from the past today: A 12-pound anvil from a Canadian Tire in Whitehorse, Yukon Territory. It is a long story, too long for me to post. But it is fantastic to remember good times and practical jokes from close friends over the years. I will hang on to the anvil for now for all of the great memories that it stirs up. But, eventually the anvil will have to be passed on again to one of the culprits to keep the story alive!

Today's quote is from Aristotle:

"The gods too are fond of a joke."

Workout: Legs
Morning Circuit: Perform each exercise for one minute to complete a set. Three sets total.
Jump Rope
Prisoner Step-Ups
Barbell Reverse Lunges
Goblet Squats
Calf Raises
Abdominal Crunches
Stiff Leg Deadlifts

Evening Session:
Superset:
100m 85lb. Log Carry, 100m 100lb. Keg Carry, 50m 200lb. Weighted Sled Drag, 3 sets
Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Have a Great Day!