The Iowa Caucuses are today. Maybe, just maybe some of the candidates will be eliminated from the Presidential process. Right now we are down to Hilary, Bernie and O'Malley on the Democratic side. I cannot even tell you how many are actually left for the GOP?! Then there is Michael Bloomberg who is considering an independent run. It seems that voters from both parties don't like that guy... but maybe that means the undecided independents stuck in the middle will? We will see what happens when the dust settles in Iowa, I guess?!
Workout:
Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between sets.
Jumping Jack, 50 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 35 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Chin-Up, 3 sets of maximum repetitions
Weighted Parallette Push-Up (V-Force 50lbs. Vest), 3 sets, 15 repetitions
Dumbbell Concentration Curl, 3 sets of 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Hand Release Push-Up, 25 repetitions
Hanging Knees to Chest, 20 repetitions
Axle Bar Wrist Curl, 15 repetitions
Have a Great Day!!
The poor Och. When you are accustomed to 300+ days of sunshine a year, cold and rainy is pretty rough. I have never owned a dog that is so effected by bad weather. While we own this dog we will never, EVER be able to move to the Pacific Northwest?!
Warm-Up:
Jumping Jack, 30 repetitions
PVC Passthrough, 15 repetitions
PVC Wraparound, 15 repetitions
Workout:
5 rounds for time:
Dumbbell Deadlift, 20 repetitions
Hanging Knees to Chest, 15 repetitions
Mobility:
Hamstring Stretches
Foam Roller for the Back
Have a Great Day!!
When President Obama said in his recent speech that many of our country's athletic champions are members of the Islamic faith, Donald Trump again showed his impressive ignorance by tweeting "Who? Is Obama profiling?" I think I am starting to realize that perhaps Donald cannot be held responsible for a lot of his bigoted comments because he doesn't know what profiling is?!
So for Trump's benefit, just off the top of my head... lets see... Muhammad Ali? Bernard Hopkins? Shaquille O'Neal? Hakeem Olajuwon? Kareem Abdul-Jabbar? Mike Tyson? Aqib Talib?
Workout of the Day:
Warm-Up:
Jumping Jack, 30 repetitions
Suicide Sprints, 5 sets
Workout:
12 minutes AMRAP:
Hand Release Push-Up, 10 repetitions
Squat Jumps, 10 repetitions
Hanging Knee to Chest, 10 repetitions
Have a Great Day!!
In celebration of Hafthor Bjornsson besting his own keg tossing record (Check it out... the thing is like a toy lol) we are doing a strongman based workout today!! "I am a Viking!!"
Warm-Up:
Ball Slams, 5 sets of 1 minute each. One minute rest between sets.
Hanging Knees to Chest, 3 sets of 20 repetitions
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
Strongman Circuit: Perform each exercise in order to complete a set. 5 sets total. Two minute rest between sets.
SISU Warhammer Swings, 15 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform
50m Weighted Keg Carry
50m Cannonball Farmer's Carry
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!!
Rebecca left at 4am for residency program interviews the morning I returned from the field. That will make it about a month since we have seen each other. Ocho and I will pick her up at the Tucson airport tonight at midnight. It will be good to have our little family all together again!
Today I threw together a back circuit that ended up being pretty intense. My guess is that if I had done this workout prior to going to the field it would not have been too bad. After three weeks of not hitting the weights, it was pretty rugged.
Warm-Up:
Jump Rope, 1 minute
Back Circuit: Perform each exercise in order to complete a set. Three sets total. 30 seconds rest between sets.
Barbell Sumo Deadlift to High Pull (95#), 10 repetitions
Wide Grip Pull-Up, 10 repetitions
Bent-Over Dumbbell Row (78.5#), 10 repetitions per side
Hanging Knees to Chest, 15 repetitions
Have a Great Day!!
Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.
Friday 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
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise
Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions
Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups
Have a Great Day!!
Tuesday afternoon and Wednesday morning Mother Nature unloaded some pretty impressive rainstorms along with lightning and thunder. The storms turned our outdoor workout area into a giant puddle so we called it at around 6pm on Tuesday and cancelled the Wednesday morning circuit. Today we had a great evening weight training session.
Evening Weight Training:
Back Squat, 5 sets of 6-10 repetitions
Barbell Weighted Standing Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total.
25m Walking Overhead Plate Lunge
Hanging Knees to Chest, 15 repetitions
Have a Great Day!!
Warm up:
100m High Knee Walk
100m Butt Kicker Jog
100m Side Step
Circuit Training: Perform each exercise in order for one minute each to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Hanging Knees to Chest
Box Step-Ups
AbMat Sit-Ups
Barbell Good Mornings
Air Squats
Calf Raises
Weight Training:
Back Squat, 5 sets of 4-10 repetitions
GHD, 5 sets of 15 repetitions
Weighted Standing Calf Raise, 5 sets 8-10 repetitions
25m Weighted Sled Push, 5 sets
Have a Great Day!!
We started opening up the NOLS Southwest branch and celebrated a hot day of work with evening beers. Needless to say there was no evening workout so I will just quickly post the morning routine!
Warm-up:
3 minutes continuous Turkish Get Up
10 PVC Passthrough
10 PVC Wraparounds
Strength:
5 sets of strict standing shoulder press, 2-5 repetitions per set
Metabolic Conditioning:
AMRAP 15 minutes:
5 Heavy Dumbbell Snatches per side
5 Burpees
10 Hanging Knees to Chest
Cool-down:
400m walk
Mobility:
Shoulder Girdle Stretches
Have a Great Day!!
The USDA Forest Service is 99 years old today. Originally founded to manage the nation's forests as a sustainable crop, their mission has changed dramatically to a multiple use mandate. I have spent an awful lot of time on Forest Service land and I have appreciated their management. There are a lot of other folks out there that don't like "big government" telling them what they can and cannot do on "their" public land. Fair enough. However, when you live out west there are Forest Service heroes that I think deserve the same respect as our military veterans: Wildland Firefighters. These folks put it on the line everyday during fire season to save our forests, protect people's homes and unfortunately sometimes die doing it. It seems that the Hotshots 19 WOD is done on August 30th each year in memory of the Granite Mountain Hotshots that died here in Arizona. I will be gone on vacation on the 30th but I will do it when I return. Get ready, because it is an ass kicker. But then again, so is fighting a forest fire.
Warm-Up:
5 minutes As Many Rounds as Possible (Paced, warmup style):
15 Jumping Jacks
7 Barbell Thrusters
5 Lateral Lunges
7 Barbell Strict Press
20 Seconds Handstand Hold
Strength:
Bench Press, 4 sets of 8 repetitions. One set every 3 minutes.
Metabolic Conditioning for Time:
21-15-9 Repetitions:
Shoulder to Overhead (The bar starts and ends on the floor!)
Hanging Knees to Chest
Burpee to Bar
Cool-Down:
25m Bear Crawl
Mobility:
PVC Shoulder Girdle Stretches
Have a Great Day!!
Not too long ago my laptop's screen just stopped working. The Apple Care representative that we talked to on the phone asked for the serial number. Once we provided the information, he knew how old the computer was and he started to explain that once a computer was "vintage" like mine that these types of things happen. We laughed at the use of the word "vintage" which must be the Apple/politically correct word for "old as dirt".
The competitive version of the word "vintage" is "masters". Usually the Masters divisions are split into 40-45 years old, 46-50, etc. I am currently the oldest in the young Masters division and I am about to be the youngest in the next division up. Today's workout definitely made me feel "vintage".
Today's quote is from Lucy Liu:
"Everything I buy is vintage and smells funny. Maybe that's why I don't have a boyfriend."
Warm-Up:
3 min continuous air squat
5 min AMRAP:
7 Barbell Overhead Squat with stall at the bottom
7 Barbell Hang Clean
20 seconds Chin Over Bar
Strength:
3 sets of 2 repetitions Power Cleans (Each repetition starts from the floor!)
3 Rounds for Time:
800m Run
21 Squat Cleans (Each repetition starts from the floor!)
15 Hanging Knees to Chest
Cool-Down:
400m Walk/Jog
Mobility:
Quadriceps Stretch
Have a Great Day!!
Just a quick post after a tough workout. Burpees are the spawn of Satan in my humble opinion. For the hell of it I wore my heart rate monitor for this workout. With transitions from warm-up to cool-down it took a total of 51 minutes and 59 seconds. My average heart rate was at 136 bpm with the maximum at 173 bpm. Rugged.
Warm-Up:
3 minute continuous Air Squats
50 Straight Leg AbMat Sit-Ups
5 minute AMRAP (Slow Warm-Up Pace):
10 Burpees
30 seconds Hollow Rock Bar Hang
10 Jumping Air Squats
30 seconds Trunk Twists with PVC Pipe
Cardiorespiratory Work:
12 minutes Steady State Row
Workout of the Day: 5 Rounds
30 seconds maximum Burpees
30 seconds Rest
30 seconds maximum Kettle Thrusters (I used two 35 lbs. kettlebells)
30 seconds Rest
30 seconds Hanging Knees to Chest
30 seconds Rest
Cool-Down:
3 minutes Jog with a Bear Hug of 25 lbs. Bumper Plate
Have a Great Day!!
