Twenty More NOLS Grads and the Workout of the Day!!

Today twenty newly minted NOLS graduates wrapped up their NOLS Semester in the Southwest! That is twenty more people that are out there that will advocate for Wilderness (with a capital 'W'...) and will always keep places like the Gila Wilderness, the Lower Canyons of the Rio Grande, Cochise Stronghold and the Galiuro Wilderness close to their hearts.

Warm-up:
Superset: Perform each exercise in order to complete a set. 5 sets total. No rest between each set.
Jumping Jack, 1 minute
Hand Release Push-Up, 1 minute

Weight Training:
Bench Press, 5 sets of 5-10 repetitions 
Axle Bar Reverse Grip Curl, 3 sets of 10 repetitions 
Dumbbell Fly, 3 sets of 10 repetitions 
Alternating Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

Last Post 'til Mid November!! Leg Day!!

Today was the last circuit and weight training session before I go to the field with the Fall Semester in the Southwest. Another trip down the Rio Grande. I am feeling good after working out solidly since last March and I am ready to paddle in the wilderness for two weeks.

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Morning
Goblet Squat
Calf Raise
Jump Squat
GHD
AbMat Sit-Up

Evening Weight Training:
50m Weighted Sled Drag, 3
Back Squat, 5 sets of 10 repetitions
Standing Weighted Calf Raise, 5 sets of 10 repetitions
Romanian Deadlift, 3 sets of 10 repetitions
25m Weighted Sled Push, 5
100m Farmer's Carry, 3

Have a Great Few Weeks!!

Mother Nature Never Ceases to Amaze Me

Today my co-worker and I drove the NOLS Southwest Semester group out to the field on the final section of their semester. They will now be backpacking in the Galiuro Wilderness until December 3rd when their three month odyssey will be over. Almost like flipping a switch, Mother Nature went from warm temperatures to winter here in the Sonoran. They can expect temperatures below freezing in the evenings for the remainder of their journey.

With the six hours of driving that I did today taking the course to the field, we did not have a morning workout. We did however get in a decent lifting session in this evening.

Today's quote is from Whoopi Goldberg:

"That's the thing about Mother Nature, she really doesn't care what economic bracket you are in."

Workout: Chest and Biceps
Warm-Up:
Step-Ups, 30 repetitions
Push-Ups, 25 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Bench Press, 5 sets of 2-10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dips, 5 sets of 15 repetitions
(Primary muscles worked: Anterior deltoid, pectoralis major and minor, rhomboid major and minor, triceps brachii)
Barbell Curl, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii) Captains of Crush Grip Trainers, one set of 15 repetitions between each of the above sets.
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Shoulders and Triceps

I had to work today as we get ready to greet our NOLS Southwest Semester students back from their climbing camp out at Cochise Stronghold. They have one more section of their semester left, their Independent Student Expedition. A few instructors will hike with the students to make sure they can still read a topographical map, refresh their first-aid skills and talk about emergency procedures. Once the instructors feel good about those skills, the students will be off on their own hiking until the end of their course.

Today's quote is from George Mason:

"All men are by nature born equally free and independent."

Workout: Shoulders and Triceps
Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles, 20 repetitions in each direction to the front, side and overhead.
Abdominal Crunches, 50 repetitions
Weight Training:
Seated Barbell Military Press, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Side Dumbbell Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, suprapinatus, trapezius)
Barbell Shoulder Shrugs, 3 sets of 6-10 repetitions
(Primary muscles worked: Upper trapezius, levator scapulae)
Super Set:
Diamond Push-Ups, 3 sets of 15 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)

Have a Great Day!

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!