Visitors and the Quick Workout

We have had our first non-family visitor come to visit for a few days here in Chattanooga. It is great to have a familiar face here visiting from out west and it is our pleasure to provide good food and a comfortable bed. Travis has just completed his NOLS Mountain Instructor Course so he is thankful for a roof over his head and something to eat besides pasta!

Workout:
Row, 20 minutes
Core Work: Perform 20 repetitions of the following exercises, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Hot, Humid Weather and a Steady Pace Run with a Rest from the Weights

Just going for an easy, steady pace 30-minute run today. Its that time of the week to work all of the kinks out of the muscles and do no load bearing work. Here in Red Bank, Tennessee it is a hot humid day, so warming up and getting a good sweat going will not be an issue. But with hot, humid weather it is important to take into consideration a number of things to avoid falling to heat illness. 1) Make sure that you stay well hydrated, 2) Consider toning down the intensity as the heat and humidity increase, 3) Wear loose fitting, light colored clothing to help protect you from the sun and 4) Don't be afraid to stop and take a break!

Workout:
Steady Pace Run, 30 minutes
Core Work: 20 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Heel Pull-In
Lying Leg Lift

Have a Great Day!!

The King is Waiting and the Workout

Cleveland did what was expected since opening day of the NBA season... they made it to the NBA Finals representing the Eastern Conference for the second year in a row. Honestly, I am surprised that they had any kind of issues with Toronto but I will tell you what.... if they thought the Raptors posed challenges, they better figure something out. The Warriors or Thunder are going to make the Raptors look like the local rec league team?!

Warm-Up: Three rounds at warm-up pace.
Jump Rope, 40 repetitions
PVC Wraparound, 20 repetitions
Bicycle Crunch, 20 repetitions
Workout: Three rounds for time.
200m Run
Push-Up, 25 repetitions
Core Workout: 15 repetitions of each exercise in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-in
Leg Lift

Have a Great Day!!

Quick Workout Post

Warm-Up: 6 minutes as many rounds as possible
20" Box Jump, 10 repetitions
Hand Release Push-Up, 10 repetitions
Walking Lunge, 10 repetitions per side
Strict No Kip Pull-Up, 5 repetitions
Workout: Perform 21 repetitions of each of the exercises below to complete a round. Then complete 15 repetitions of each for the second round and then complete 9 repetitions of each exercise for a third round. Complete the three rounds for time.
Kettlebell Swing (32kg)
24" Box Jump
AbMat Butterfly Sit-Up
Cool-Down:
400m Slow Jog
Core Workout: Complete 15 repetitions of each of the exercises below. No rest between exercises.
Flutter Kick
Heel Touch
Knee Pull-in
Leg Lift
Grip Training:
Captains of Crush Grip Trainers, 5 sets of 15 repetitions per hand

Have a Great Day!!

Armed Forces Day and the Workout

Today was Armed Forces Day. The day is a single holiday for citizens to come together and thank our military members for their patriotic service in support of our country.  This day honors everyone serving in the U.S. Military branches; Air Force, Army, Coast Guard, Marines and the Navy. Regardless of whether you agree with our government's foreign policy or not, there are a load of men and women out there in the world that selflessly serve their country. Take the time to thank them for that.

Warm-Up:
Slow Jog, 1 mile
Workout: Perform each exercise in order to complete a round. Three rounds for time.
Jump Rope, 50 repetitions
Kettlebell Sumo Deadlift to High Pull (32kg), 40 repetitions
Kettlebell Goblet Squat (32kg), 30 repetitions
Hand Release Push-Up, 20 repetitions
Strict No Kip Pull-Up, 10 repetitions
Cool-Down:
400m Walk
Core Workout: Perform 15 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Tomorrow Will be a Sad Day and the Workout

Today the packing continued. Most things are in boxes and squared away, just waiting for the ABF trailer to arrive on Friday. Tomorrow however things will change here. The Rogue Power Rack is coming down and getting ready for the big move to Chattanooga. It will be great to actually have a real garage for the garage gym once we arrive! It will take the trailer a few days to get there and we will unload it on June 3rd. Starting Saturday morning, workouts are going to either be bodyweight or dumbbell focused.

Warm-Up: Perform each exercise in order to complete a set. Three sets total. No rest between exercises or sets.
Pull-Up, 5 repetitions
Jump Rope, 40 repetitions
PVC Passthrough, 20 repetitions
100m Run
Metabolic Conditioning For Time: Perform each exercise in order. No rest between exercises. Record your time when complete.
Box Jump (24"/ 20"), 50 repetitions
Kettlebell Swing (50#/35#), 40 repetitions
Burpee, 30 repetitions
Wall Ball Shot (20#/14#), 20 repetitions
Strict No-Kip Pull-Up, 10 repetitions
Cool-Down:
200m Walk
Core Workout: Perform each exercise in order with no rest between exercises.
Flutter Kick, 10 repetitions
Lying Heel Touch, 10 repetitions
Knee Pull-In, 10 repetitions
Lying Leg Lift, 10 repetitions

Have a Great Day!!

Watching the Money Fly Away and the Workout: Short and Not So Sweet

As we prepare to move ourselves and our little dog across the country, the bills are starting to rack up. First is the ABF trailer that is coming for us to put all of our stuff in *Cha-Ching* Next is getting our two "vintage" Subarus to the point that they will not blowup somewhere in the middle of Texas *Cha-Ching* Once we arrive, getting the internet, water and electricity set-up *Cha-Ching* Buying a mattress *Cha-Ching* Furnishing a house so we are not sitting on the floor *Cha-Ching* The list goes on and on...I guess this is what it means to be a responsible adult?!

Warm-Up: Complete a 6 minute AMRAP of: 
Butterfly AbMat Sit-Up, 15 repetitions
Prisoner Lunge, 10 repetitions per side
PVC Wraparound, 20 repetitions
Push-Up Plank Hold, 30 seconds
Tabata Workout: Athletes will rest with the bar in the rack position. Back rack for back squats and front rack for shoulder-to-overhead.

Back Squat (135# / 95#)

Shoulder-to-Overhead (135# / 95#)
Core Work: Ten repetitions per exercise, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-in
Lying Leg Lift
Mobility:
Shoulder Girdle Stretches