Quick Workout Post

I am not going to lie, I am pretty tired after tonight's workout. Despite really cool stories like the idea of a postage stamped sized space probe going to explore Alpha Centauri or Miracle-Gro getting rid of their neonicotinoids that are killing off bees.... I am just going to post the workout.

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Sit-Up
Weight Training:
Power Clean, 5 sets of 1-5 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Wide Grip Lat Pull-Down, 5 sets of 8-10 repetitions
Superset: Perform each exercise in order to complete a set. Three sets total with no rest between exercises.
SISU Warhammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions

Have a Great Day!!

Too Good to Watch? And of Course the Workout

The UCONN Women's Basketball Team won be a mere 29 points over the Oregon State Beavers to go to another NCAA Championship Game. They will be facing the women of the Syracuse Orange. The Huskies are facing a unique problem these days.... besides a loyal following of rabid UCONN fans they are not getting watched by many people. The reason? They are too good. They do not just beat other teams, they DESTROY them. Heading into the tournament they were smoking other teams by an average of 39.7 points per game. Nice problem to have I guess?

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
TRX Row
AbMat Sit-Up
Barbell Good Morning
Weight Training:
Deadlift, 5 set of 1-5 repetitions
Landmine T Bar Row, 5 sets of 4-6 repetitions
Landmine Torso Twist, 5 sets of 10 repetitions
Cannonball Pull-Up, 3 sets of maximum repetitions
Sumo Deadlift to High Pull, 5 sets of 6-10 repetitions

Have a Great Day!!

Well THAT Makes it Real and the Workout

There is nothing that will make impending life changes hit home more than seeing the job you are currently working in posted as available?! My very thoughtful boss did let me know that the email would be coming out.... but it is still quite a wake up call. I think I applied for five jobs today?!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between exercises.
Jumping Jack
Trunk Twist
Barbell Good Morning
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Super Set: Perform each of the next three exercises in order to complete a set. 3 sets total. No rest between exercises.
Kettlebell Swing, 10 repetitions
Landmine T-Bar Row, 10 repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

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!!

Day off From Crossfit, 5x5x5

Today is a day off from going to Crossfit, but I am going to lift at home. My plan is to do some heavier powerlifting and then tomorrow do a cardiorespiratory output day with stretching and abdominal work.

Warm-Up:
3 minute Row
10 PVC Pass Throughs
10 PVC Wrap Arounds
30 second Hold Chin Above Bar
50 AbMat Abdominal Crunches

Weight Training 5x5x5 (Five exercises, five sets of five repetitions):
Bench Press
Back Squat from the Rack
T-Bar Landmine Row
Deadlift
Push Press from the Rack

Cool Down:
400m Walk

Have a Great Day!

A Hot Back Workout and Having Friends Over!

Cleaning the house a bit and getting ready to have a few medical students over to celebrate ending their third year. At the same time we will have some current and past NOLS folks over as well. Dinner is at 6pm so I need to workout earlier than normal and it is going to be HOT! Lots of water and I certainly will not have to warm-up too much!

Workout: Back
Warm-Up:
Box Jump, 5 repetitions on 20" box, 5 repetitions on 24" box, and 5 repetitions on 36" box
GHD, 20 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Weighted Pull-Up (Bodyweight +20lbs.), 3 sets of maximum repetitions
SISU Warhammer Swing, 3 sets of 10 repetitions per side
Landmine T-Bar Row, 3 sets of 10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 8-10 repetitions

Have a Great Day!!

Quick Back Workout Post!

I was seated on a jury today, so until that is over these posts will be a bit short and later than normal. So here we go...

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Weight Training:
Deadlift, 3 sets of 5 repetitions
Strict No-Kip Pull-Up, Emphasize Eccentric Motion, 3 sets maximum repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 8-10 repetitions
Upright Barbell Row, 3 sets of 8 repetitions

Have a Great Day!!

Road Team, You just Need One. Full Body Workout

The Cavs went down in game one of the NBA Finals. LeBron basically ran the whole show for Cleveland and the Warriors did an amazing job of keeping the Cavalier role players under control. Kyrie looked great until he didn't, hobbling off the court on his injured knee. Still, as the road team you only need to take one game in a seven game series. I will also say there is nothing worse in the NBA than playing LeBron when he is pissed. The two questions are: What Cavs' role player will step up? And if the answer is no one... Can LeBron carry them to the championship?

Today's quote is from Lucius Annaeus Seneca:

"It is a rough road that leads to the heights of greatness."

Workout: Full Body
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Landmine T-Bar Row, 4 sets of 8 repetitions
(Primary muscles worked: Latissimus dorsi, teres major, trapezius, erector spinae group)
25m Weighted Sled Push, 4
(Primary muscles worked: Rectus femoris, gastrocnemius, soleus, biceps femoris, gluteus maximus)
Landmine One Arm Jammer, 4 sets of 8 repetitions
(Primary muscles worked: Deltoids)
EZ Bar Biceps Curl, 4 sets of 8 repetitions
(Primary muscles worked: Biceps brachii)
Barbell Power Cleans, 4 sets of 8 repetitions
(Primary muscles worked: Full body!)

Have a Great Day!!

Friday, Wrapping Up the Season and Back Day!!

We are totally done now. The last instructor team has debriefed their course, the "Shot Ski" has come and gone with a blur and we start packing up and rat-proofing vehicles for the summer today. It was a great season, some in-town staff have left for good but most will be migrating out of here for the summer and returning in September!

Today's quote is from Yo Yo Ma:

"I think anybody who goes away finds you appreciate home more when you return."

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Trunk Twist
Barbell Good Morning
Pull-Up Bar Hang
AbMat Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 5 sets of 10-15 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

Just a Quick Back Post

Today I am supporting a sick companion. After three weeks on a pediatric rotation for medical school, Rebecca was bound to get a cold sooner or later. So today I am just going to put up a quick workout post and get her to bed. I am also attaching one of the best looking flowers I have ever seen. It was right near Mogollon Creek in the Gila National Forest. Word on the street is that it is a Gaillardia or Blanket Flower.

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Pull-Up, 60 repetitions
Dumbbell Bent Over Row, 30 repetitions
Dumbbell Pullover, 30 repetitions
Landmine T-Bar Row, 50 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total.
Landmine Torso Twist, 10 repetitions
AbMat Abdominal Crunch, 25 repetitions

Have a Great Day!!

Brady's First Pitch?! and Back Day!

The Red Sox beat the hell out of the wounded Nationals in Fenway yesterday. Fortunately, there was one bright note for Washington fans and average guys everywhere. Tom Brady came out to throw the first pitch. The guy that can thread a tight spiral to Gronk between two defenders would have completely beaned a left handed batter with the junk he delivered to the plate! If not for Poppy's quick reactions the ball would have rolled to the backstop. Don't quit your day job, Tommy.

Today's quote is from Julia Stiles:

"I was gonna throw the first pitch at a Mets game, but there was a rain delay. So I'm waiting for it to stop, and the team's manager, Willie Randolph, comes by. Now he's already intimidating to begin with. But he comes over to me and says, 'If you screw this up, they will boo you.' And I said 'Thanks.'"

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twist
TRX Rows
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Wide Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 5 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Hanging Toes to Bar, 3 sets of 10 repetitions
(Primary muscles worked: Rectus abdominis, iliopsoas)

Have a Great Day!!

A Quick Back Day Post

I had a very busy day at work today, so I am going to just do a quick post and hit the hay.

Workout: Back
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
Bicycle Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 6-10 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Sumo Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Quick Back Post

Just off the road and a ten hour work day... so you are just getting a quick post.

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Jumping Jack
Trunk Twist
TRX Row
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of 6-8 repetitions
Landmine T-Bar Row, 5 sets of 10 repetitions
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions

Have a Great Day!!

A Wolf Pack of Davids and Back Day!

And just when you think the #1 seeds are going to steamroll everyone, along comes the Wolf Pack of North Carolina State! Villanova rolled easily in the second round and may have been set up for a loss, but they should have known to be wary of NC State. The Wolf Pack had a huge comeback in the second round versus LSU. Regardless, I had Villanova winning which is why this tournament is so exciting.

Today's quote is from Wilt Chamberlain:

"Everybody pulls for David, nobody roots for Goliath."

Workout: Back
Early Afternoon Routine:
HIIT Spin Bike, 30 minutes

Warm-Up: Perform each exercise in order for one minute to complete a set. Three sets total.
Jump Rope
Air Squat
Barbell Good Morning
Trunk Twist
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Close Grip Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, rhomboids, teres minor)
Landmine T-Bar Row, 5 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Super Set:
Kettlebell Swing, 3 sets of 15 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, rectus abdominis)
100m Farmer's Carry, 3
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, erector spinae)
Bicycle Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Happy Saint Patrick's Day and Back Day!

What started out as a day of feast and celebration for Patrick, the patron saint of Ireland has become a day for people who want to celebrate everything they think is Irish. I for one don't go out on St. Patrick's Day: I don't drink green beer, I don't drink the offensively named "Irish Car Bomb" and I don't dress up like a leprechaun. My father took it pretty seriously as an Irish-American: I will drink a quality stout beer, I will sip some good whiskey, I will listen to some Clancy Brothers, and I will think about my dad.

Today's quote is from William Butler Yeats:

"Being Irish, he had an abiding sense of tragedy, which sustained him through temporary periods of joy."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jumping Jack
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunch
Weight Training:
Weighted Pull-Up, 5 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pull Over, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine Torso Twist, 3 sets of 10 repetitions
(Primary muscles worked: Internal and external obliques)
Landmine T-Bar Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)

Have a Great Day!!

New GM, New Season, 'Skins May Suck... But Hey, It Was Back Day!!

I am glad that the 'Skins continue to develop the defensive line... especially since the Eagles landed DeMarco Murray?! I am even okay with the Redskins being sub .500 again next year as long as there is the appearance of progress. So far, free agency has been pretty good as far as I am concerned. New GM, new season, hopefully a different outcome!

Today's quote is from Ben Franklin:

"Without continual growth and progress, such words as improvement, achievement, and success have no meaning."

Workout: Back
Warm-Up: Perform each exercise in order for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-2 repetitions each
(Primary muscles worked: Erector spinae group, biceps femoris)
Upright Barbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Dumbbell Pullover, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Landmine T-Bar Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Super Set:
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked: Internal and external obliques)
Abdominal Crunch, 3 sets of 50 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!