NOLS Fall Semester Students Back in Town and Leg Day

It was great to see the students of the NOLS Fall Semester return from the caving portion of their course. They seemed to all be in great spirits, in good health and ready to head out on the second half of their semester. Tomorrow they head out to go rock climbing for a few weeks out at Cochise Stronghold.

Today's quote is from Alex Lowe:

"Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing."

Leg day was great with one other person showing up for the morning and evening sessions.

Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
Reverse Barbell Lunges, 3 sets of 6-10 repetitions
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions

Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Front Squats, 3 sets of 8-10 repetitions
GHD, 3 sets of 10 repetitions
25m Weighted Sled Push (400 lbs.), 3 sets
50m Weighted Sled Drag (200 lbs.), 3 sets
Weighted Standing Calf Raises, 3 sets 20-25 repetitions
15m Walking Lunges (70 lbs.), 3 sets

Have a Great Day!

Eating Bugs, Weight and Functional Training for the Legs

I wanted to take a moment and recognize a friend and co-instructor at NOLS who is trying to change our culture to make the world a better place for future generations. His name is Pat Crowley and he started Chapul Protein Bars. Pat is trying to get Americans to get over the "plate fright" of eating bugs and has made a really great and sustainable protein bar to meet that goal. I could explain it, or you could watch Pat explain it himself in this TED talk: Can Eating Insects Solve the Global Issues in an Ever-Changing World? Check it out!

Today's workout involved some classic weight training and an evening functional training session.

Workout: Legs
Warm-up:
Jump Rope, 100 repetitions
Weight Training:
Back Squats, 3 sets of 10 repetitions
GHD, 3 sets of 15 repetitions
Barbell Reverse Lunges, 3 sets of 10 repetitions
Weighted Calf Raises, 3 sets of 25 repetitions
Abdominal Crunches, 100 repetitions

Evening Session: Perform each exercise in order to complete a set. Three sets total.
Jump Rope, 100 repetitions
200 lb. Weighted Sled Drag, 50m
30" Box Jumps, 10 repetitions
350 lb. Weighted Sled Push, 50m
85 lb. in each hand Farmer's Carry, 100m

Have a Great Day!

Athlete Branding and Leg Day

I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.

Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.

Tonight's quote is from Charles Kuralt:

"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."

Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions

Have a Great Day!

Triple Digits, No Rain and Legs

Tucson went to one hundred degrees fahrenheit today. On top of the hot temperature, the city has had less than one inch of rain this year. The desert is a rugged place. Even with the heat and no real rain, the life here endures: Heard a few coyote today, saw a jackrabbit, a handful of lizards hopped by and a roadrunner cruised the driveway. The cactus are all blooming and the mesquite trees are all leafed out. It is truly a miraculous place.

Today's quote is from Charles Martin:

"It is so dry the trees are bribing the dogs."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening Circuit: (Do each exercise in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions
Standing Broad Jump for Distance, 3 repetitions
120 lbs. Weighted Sled Pull, 60 meters
30" Box Jump
300 lbs. Dog Sled Push, 60 meters

Evening Weight Training:
Back Squat with Heavy Chains

Have a Great Day!

Legs in the Heat and Cooling the Jets in the Pool

It is that time of year again. As soon as I complete a work out here in Tucson I go straight from the workout into the pool. It immediately cools me off and I really think that it helps my recovery.

Lots of people cleaning out cars and then packing up their lives to head to summer destinations. Many are headed to the NOLS "mothership" in Lander, Wyoming to work in the Wind River mountains. A few are headed to Alaska, the Teton Valley of Idaho or up to the San Juan Islands off the coast of Washington. It is always nice when folks depart and the place gets quiet. It is also nice when everyone returns from their summer with stories about their adventures.

Today's quote is actually line from a song by the Dropkick Murphys, My Hero for all of my friends that are headed out:

"May the spirits all be with you
May the Devil turn his back
When the day is at its darkest
And anxiety attacks
Call on me to see you through it
Call on me to be your guide
I'll be there, son, when you need me
I'll be standing by your side..."

Morning Lifting Routine: Legs
Dumbbell Box Squats
Dumbbell Lunges
Heavy Barbell Front Squats
Stiff Leg Deadlifts
Bodyweight Calf Raises
Glute/Hamstring Developer

Evening Circuit: (Each exercise done in order to complete one set. Three sets total.)
Jump Rope, 100 repetitions or 50 double unders
30m Weighted Sled Drag, 170lb. sled
100m Weighted Keg Carry, 100lb. keg
30" Box Jump, 5 repetitions

Evening Weight Training:
Back Squats with Heavy Chains

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!

Legs, Stones and The Watershed Management Group

Today was a very different day for us here at NOLS Southwest. It started out with a good morning routine lifting for the legs and then we had a project to do with the Watershed Management Group (WMG) on the base. During the monsoon rains here in Tucson, water would flow down our slopes and they were threatening to take out a retaining wall near our equipment room and climbing wall. Trevor from WMG came and put us to work. We dug out basins, channels and a French drain which we then lined with rock to divert the rain from the buildings and into an area where we will plant some native trees. What this all meant for us: Lots of digging and lots of moving of very large rocks.

After work we had a bit of a rest out of the heat of the sun and then we had three people show up for the evening circuit WOD: "Band of Brothers and Sisters".

Today's quote is from Saint Bernard of Clairvaux:

"You will find more in woods than in books. Trees and stones will teach you that which you can never learn from masters."

Morning Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats (New personal record!)
Straight Leg Deadlifts
GHD
Body Weight Calf Raises

Evening WOD: "Band of Brothers and Sisters" (Each exercise done in order to make one set. Three sets total.)

10 meter Suicide Sprints (10 repetitions)
60 meter Weighted Sled Pull, 105 lbs.
Barbell Squats with 30 lbs. Resistance Band (20 repetitions)
30" Box Step-Ups (25 repetitions)
Abdominal Crunches (60 repetitions)
20 meter Crabwalk with Resistance Band

Evening Weight Training:
Barbell Back Squats with Heavy Chains

Have a Great Day!

Legs and the "Un-Chained Grasshopper"

Our Medicine in the Wild Course spent the day packing their gear and their rations. They will head out to the Gila Wilderness tomorrow morning at 8 a.m. It was also my good friend's 30th birthday. He and his wife swung by for a visit with their little baby that is 10 days old. Good day here at the NOLS Southwest base!

We were able to get in a morning lifting session today as well as a circuit WOD followed by some back squats with heavy chains in the evening. Great workout day with four folks coming out for the evening circuit.

I know that we have quoted him before, but Dr. Seuss never really gets old:

"Today was good. Today was fun. Tomorrow is another one."

Morning Weight Training: Legs
Dumbbell Squats
Dumbbell Lunges
Barbell Front Squats
GHD
Straight Leg Deadlifts
Bodyweight Calf Raises
Captains of Crush Grip Trainers

WOD: "Un-Chained Grashopper" (Each exercise for one minute to make a set. Three sets total.)
Dynamic Prisoner Step-Ups
Walking Lunges
GHD
Weighted Tire Step-Ups
Wall Sit
Abdominal Crunches
Kettle Bell Goblet Squats

Evening Weight Training:
Back Squats with heavy Chains

Have a Great Day!

Legs, Legs, Legs

Today I have to spend the afternoon and evening driving to meet our semester students for their ride
back to the NOLS Southwest base tomorrow. That is five hours on the road. On top of that we walked the dog, worked out, got our laundry done and we are making dinner for our friends who just had a baby girl... busy morning.

Today's quote is from John Lennon:

"Life is what happens when you are busy making other plans."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats (new personal best there today!)
Straight Leg Deadlift
Glute/Hamstring Developer
Bodyweight Calf Raises

Circuit WOD: "Calaveras County" (Each exercise done for one minute to make a set. Three sets total. One minute rest between sets.)
Dynamic Step-Ups
Walking Lunges
Squats
Calf Raises
Abdominal Crunches
Crab Walk with Resistance Band
Box Jumps

Have a Great Day!

Legs and the "Quick and the Dead"

We had a solid leg day lifting followed by a great circuit training session that will forever be titled "The Quick and the Dead"! In celebration of the circuit training where we had to dig deep, today's quote is from Clint Eastwood's character Blondie from "The Good, The Bad and The Ugly":

"There are two types of people in this world, my friend: Those with loaded guns and those who dig. You dig."

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats (For a new personal best today!)
GHD
Straight Leg Deadlift
Bodyweight Calf Raises
Captains of Crush Grip Trainers

The WOD: "The Quick and the Dead" (Do each exercise in order for one set. Three sets total).
400m Run
40m Weighted Sled Drag (135 lbs.)
GHD (10 repetitions)
20m Weighted Walking Lunges
Pistol Squats (10 repetitions per leg)
20m Crabwalk with a Resistance Band
Abdominal Crunches (60 repetitions)

Have a Great Day!

Spring, Legs and the WOD: "Its a Gas, Gas, Gas"

It is sometimes hard in Tucson to think that it isn't officially Spring until March 20th. I am sure that my family back home in the Washington DC area wish Spring would hurry the hell up. It was another beautiful day in Tucson but the crew was busy getting ready for a big de-issue of six courses coming back from the field tomorrow. There was no real organized workout this evening, but I did get in some dynamic leg work anyway.

Today's quote is from Sheryl Crow:

"No matter how chaotic it is, wildflowers will still spring up in the middle of nowhere."

Weight Lifting: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squat
Straight Leg Deadlift
Glute/Hamstring Developer
Bodyweight Calf Raises

WOD: "Its a Gas, Gas, Gas" (After the warm-up do the two exercises to complete one set. Three sets total, no breaks between sets).

Warm-up with one minute of Jump Rope

Box Jump onto a 30" Platform (10 repetitions)
Barbell Back Squats with Heavy Chains (8 repetitions)

Have a Great Day!

The Best Laid Plans....

Just when you think that you can start your normal workout routine and get a circuit training in, life and work throw you a curve ball. We had some unexpected stuff to do this evening at the branch. Fortunately I was able to get in a lifting routine in this morning, but we will have to wait 'til tomorrow for more!

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlift
Bodyweight Calf Raises
Glute/Hamstring Developer

Have a Great Day!!

Weight Training for the Legs and the WOD: "Go Go Quadzilla, Yeah!"

Today we had a heavy day with the legs. Did a pretty standard lifting routine and then did a great circuit training. The WOD name comes from the old Blue Oyster Cult song Godzilla. We had two folks for the circuit training and we all agreed on the name "Go Go Quadzilla, Yeah!"

Weight Training: Legs
Dumbbell Box Squats
Dumbbell Lunges
Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Body Weight Calf Raises

Circuit Training WOD: "Go Go Quadzilla, Yeah!" (Do each exercise in order, three sets)
Shuttle Run (Out and Back=10 meters) - 10 reps
100 lbs. Weighted Sled Drag 15 meters - 2 reps
65 lbs. Barbell Back Squat - 30 reps
24" Box Jump - 30 reps
40 meter Walking Lunges with 35 lbs. Kettlebells
Abdominal Crunches - 50 reps
40 meter Crab Walk with Resistance Band

Have a Nice Day!

WOD: "Grasshopper..."

Today was a good heavy leg day with the weights followed by an excellent circuit training called "Grasshopper". I immediately thought of the insect but then remembered how much I loved the old TV show Kung Fu from the 70s and found this photo of Kane and his Master!

Weight Training:
Heavy Dumbbell Squats
Heavy Dumbbell Lunges
Heavy Barbell Front Squats
Straight Leg Deadlifts
Glute/Hamstring Developer
Bodyweight Calf Raises
Back Squats with Heavy Chains

WOD: "Grasshopper..." (Each exercise for one minute and fifteen seconds. Three sets with a one minute break between sets).
Dynamic Prisoner Step-ups
Weighted Walking Lunges
Glute/Hamstring Developer
Weighted Step-ups
Crunches
Wall Sits
Bear Hug Sandbag Squats

Have a Great Day!