And So it Begins....

"The journey of a thousand miles begins with one step." - Lao Tzu

I went on my first run to begin training for the Chattanooga Marathon. It was only 30 minutes but I felt like I got hit by a truck. I will be running twice a week (Thursdays and Sundays) and need to get to where I can run for an hour and a half non-stop to kick off the training in earnest. Thursdays will progress and be my long run day and Sundays will mostly remain runs of an hour and a half in length. Whew.

Workout:
Run, 30 minutes
Mobility:
Quadriceps Stretch
Hamstring Stretch
Relaxing Stretches for the Back
Foam Roller Work

Have a Great Day!!

Workout Post and a Plan for the Chattanooga Marathon

So, I decided today that I am going to train for the Chattanooga Marathon that is on March 5, 2017. I ran the B&A Trail Marathon in Maryland when I was 30 years old. I am hoping that an extra two months to get ready will make up for the 17 years since then. We will see.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Banded Zots Press, 5 sets of 5 repetitions
Weight Training:
No Foot Snatch from the Knee, 5 sets of 3 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 15 sets total.
Weighted Vertical
Snatch
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Snatch Grip Deadlift to the Knee, 2 repetitions
Snatch Grip Deadlift
5 Second Negative
Snatch Grip Deadlift
Barbell Reverse Lunge, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Veteran for Kaepernick and the Workout

I will never know what it means to be Colin Kaepernick. Now he is making millions of dollars but he is also bi-racial and adopted. At first I did not like the way that Kaepernick protested the national anthem and the flag, But now he has said that he is going to donate $1 million to those disadvantaged people that he is protesting for. Kaepernick has also decided to take a knee facing the flag rather than sit to show respect for the military folks who are often the ones presenting the flag as part of a color guard. One by one Kaepernick is knocking down the arguments of those who have attacked him for his protest. Soon people will have nothing left to address except the real issues of racial inequality and police brutality that Kaepernick is actually protesting.

Warm-Up:
Row, 500m
Banded Overhead Squat, 3 sets of 10 repetitions
GHD Leg Extensions, 3 sets of 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set, Five sets total with no rest between exercises.
Overhead Barbell Lunge, 6 repetitions per leg
Trap Bar Deadlift, 6 repetitions
Power Snatch, 7 sets of 3 repetitions
Behind the Neck Push Press, 5 sets of 5 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Yesterday's and Today's Workout Posts

Yesterday was the first time in a long time that as a family we got to actually spend an evening together. We had dinner together, hung out for a while and walked the dogs in the evening. It was really nice but I did not get around to posting. Two workouts posted today.

Yesterday's Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Today's Workout:
Warm-Up:
Jump Rope, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, 3 sets of 8-10 repetitions
Back Squat, 3 sets of 8 repetitions
Strict Standing Shoulder Press, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Whooping of a Week and the Workout

Today is going to be a day away from the weights. After a full week of sorting packages for UPS in the mornings and training with Olympic lifts and Crossfit in the evenings, it is time to let the old bones take a bit of a break. Today I will row, do some core and shoulder mobility work.

Workout:
Steady Paced Row, 5000 meters
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Mobility:
Banded Shoulder Stretch
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Have a Good Day!!