Seasonal Goals and a Chest and Arms Circuit

It was a great day last time we did our chest workout. I have been training with a friend and co-worker that had set a goal in January to bench press 200 lbs. before the end of our spring season in May. He worked very hard all season, working out six days a week and the other day he was able to do his one repetition maximum at 200 lbs.!! It goes to show that when you set reasonable goals and train hard you can achieve! When we first started training together he struggled with a 135 lbs. bench press.

Today's quote is from Henry David Thoreau:

"What you get by achieving your goals is not as important as what you become by achieving your goals."

Workout: Chest and Biceps
Circuit Training: Perform each exercise in order for one minute each to complete a set. One minute rest between sets. Three sets total.
Jumping Jack
Dip
Dumbbell Hammer Curl
Captains of Crush Grip Trainer
Dumbbell Fly
Push-Up
Axle Bar Curl
AbMat Abdominal Crunch

Have a Great Day!

The WOD: "Leaping Lizards"

One thing that I love about the desert is the myriad of lizards zipping around the property. Growing up on the east coast I just never saw lizards. Here they are as common as squirrels in Virginia. The male lizards crack me up when they do their little push-ups to get attention. Today I watched a Western Whiptail make what seemed like an impossible leap from the ground up onto a Mesquite tree trunk and the name for this WOD was born!

Today's quote is from Henry David Thoreau:

"We must walk consciously only part way toward our goal, and then leap in the dark to our success."

The Circuit WOD: "Leaping Lizards" (Do each exercise in order to complete one set. Three sets total with a water break after each set.)
Jump Rope- 100 repetitions or 50 double unders
30" Box Jump- 10 repetitions
Glute/Hamstring Developer- 15 repetitions
Pistol Squats- 5 repetitions per leg
20 meter Crab Walk with Resistance Band

Weight Training: Legs
Back Squats with Heavy Chains- 3 sets
Stiff Leg Deadlifts- 3 sets
Weighted Calf Raises- 3 sets
25 meter Heavy Dog Sled Work (half pulling, half pushing)- 3 sets

Have a Great Day!

Chest Weight Training and a New Project

There was a ton going on today here at NOLS Southwest. We got our Medicine in the Wild course out the door and then our two Borders Semesters returned from their rock climbing camps. Tomorrow these two courses pack up and we drive them at 4 a.m. (?!) to the airport for their journey to NOLS Pacific Northwest. They will then complete their semesters by sailing and sea kayaking. That will wrap up a pretty hectic week for all of us here at the base.

Tomorrow I am going to make a fat bar dumbbell handle. I am hoping to be able to make one that can take a beating, is adjustable and that I can use for exercises like a clean to press and snatches. I will keep you posted on how it turns out.

Todays quote is from Henry David Thoreau:

"It is not enough to be busy. So are the ants. The question is: What are we busy about?"

Morning Weight Training: Chest and Biceps

Flat Bench Dumbbell Press

Incline Bench Dumbbell Press

Dumbbell Flies

Push-Ups

Alternating Standing Dumbbell Curls

Concentration Dumbbell Curls

Evening Weight Training:

Heavy Bench Press (Finally put up 300 lbs.)

Weighted Dips

Have a Great Day!