It was really fun last night texting with my friend who has been a long suffering Cleveland sports fan. LeBron James and the Cavaliers pulled off what seemed to be damn near impossible: 1) Beat Steph Curry and the Warriors three games in a row, 2) Win a professional sports championship for the City of Cleveland, 3) Come back from a 3-1 series deficit which had never been done before and 4) LeBron would need to lead BOTH teams in all major categories to pull off the win (Points, assists, rebounds, blocks and steals). In the end, there will be the memory of "The Block" on Andre Iguodala by LeBron who seemed to materialize out of thin air and "The Shot" from Kyrie over Curry. I am not a Cleveland fan but I am very happy for the city and my friend to finally have another championship.
Warm-Up: Perform each exercise for one minute each to complete a round. Three rounds total. No rest between exercises or rounds.
Heavy Rope Whip
AbMat Sit-Up
PVC Wraparound
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 1-3 rep
EZ Bar Skull Crusher, 3 sets 8-10 rep
Barbell Shoulder Shrug, 5 sets 4-6 rep
Cable Triceps Kickback, 3 sets of 8-10
Front Plate Raise, 3 sets of 15 rep
Core Work: 25 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift
Have a Great Day!!
I didn't get the post out last night. I ended up watching the amazing NCAA Championship game with friends that came over. I think that final game may have saved the tournament. I mean, the Final Four games were terrible. Last night? Hard to beat a three pointer by UNC to tie the game with five seconds left. But, Villanova DID beat it with a three pointer for the win as time expired. Great game!
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Passthrough
PVC Wraparound
Weight Training:
Standing Strict Overhead Barbell Press, 5 sets 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Cable Triceps Pushdown, 10 repetitions
Dumbbell Side Raise, 10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Medicine Ball Push-Up, 10 repetitions
Front Plate Raise, 10 repetitions
AbMat Butterfly Sit-Up, 35 repetitions
Have a Great Day!!
I am not sure where the Blue Raiders' upset win over Michigan State ranks in the history of basketball but it has to be pretty high. Many people, including Dick Vitale picked the Spartans to win it all. I personally think that the 1983 NC State Wolf Pack win over the "Phi Slamma Jamma" of Houston that included future NBA stars Hakeem "The Dream" Olajuwon and Clyde "The Glide" Drexler is the biggest upset. Mostly that is because it was for the championship.... The Blue Raiders over the Spartans is right up there though.
Warm-Up: Perform the rope whips for one minute then rest for one minute to complete a set. Three sets total.
Heavy Rope Whip
Weight Training:
Strict Overhead Barbell Press, 5 sets of 5 repetitions
Triceps Push Down, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Landmine Jammer, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Medicine Ball Push-Up, 15 repetitions
Front Plate Raise, 15 repetitions
Have a Great Day!!
Tomorrow's primary votes around the country will be very interesting. In the last week there has been a lot of unrest at political rallies and a lot of accusations flying around about who or what is responsible for that unrest. It makes me feel sad for our country when I see violence at political functions. One thing that I have always been proud of as an American is when the balance of power shifts and one party or person unseats another... the changing of the political guard happens peacefully. We will see what happens tomorrow.
Warm-Up: One athlete performs the carry while the other does the sit-ups and then switch to complete a round. Four rounds total.
200m Bottoms Up Kettlebell Carry
AbMat Sit-Up
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push Down, 3 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Kneeling Cable Crunch, 3 sets of 20 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Five sets total.
Front Plate Raise, 15 repetitions
Close Grip Bench Press, 15 repetitions
Bicycle Crunch, 30 repetitions
Have a Great Day!!
Yesterday ended up being a rest day from all forms of exercise. The break was much needed after three heavy lifting days in a row on top of three very early morning wake ups. The day off also allowed me to pick up a beautiful Rogue Ohio Bar I spotted on Craigslist for $200. That thing is bad ass. We went and had dinner with friends and then slept in this morning. Back at it today with a great heavy workout!
Warm-Up: Perform each exercise in order for minute each to complete a set. Three sets total. No rest between sets.
Heavy Rope whip
AbMat Sit-Up
Weight Training:
Barbell Clean and Jerk, 5 sets of 5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 8-10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 6-8 repetitions
Super Set: Perform each exercise in order to complete a set. No rest between exercises. 5 sets total.
Front Plate Raise, 15 repetitions
Barbell Shrug, 8-10 repetitions
AbMat Sit-Up, 25 repetitions
Have a Great Day!!
I had the pleasure of working with one of the first NOLS instructor teams headed out to the Gila Wilderness today. The thing that I love most about my job is working with brilliant and energetic instructors that are excited to educate students in the backcountry.
Today's quote is from Nelson Mandela:
"Education is the most powerful weapon which you can use to change the world."
Warm-Up:
Jumping Jacks, 50 repetitions
Shoulder Circles in all Positions
Morning Metabolic Training:
3 rounds for time:
Hand Release Push-Ups, 20 repetitions
Sit-Ups, 30 repetitions
Air Squats, 40 Air Squats
Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions
Have a Great Day!!
NFL week one takeaways for me are as follows: 1) The Washington Redskins didn't look THAT BAD... but they still have PLENTY of time to really disappoint me. 2) After taking time off from football since February, I am again reminded at how brutal this sport is by the laundry list of terrible injuries suffered by some of the most amazing athletes on the planet (How 49ers quarterback Colin Kaepernick got up after being blown up by Vikings safety Harrison Smith I will never know?!) 3) The NFC East is up for grabs because each one of the teams looked pretty bad for one reason or another. For all of the hype, the Eagles were especially bad.
6 am Morning Workout:
Warm-Up:
Jumping Jacks, 1 minute
Shoulder Circles in each position
Metabolic Training:
3 rounds for time:
20 Hand Release Push-Ups
30 Sit-Ups
40 Air Squats
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Shoulder Girdle Stretches
Evening Weight Training:
Clean and Jerk, 5 sets of 1-5 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets 10 repetitions
Medicine Ball Push-ups, 3 sets of 15 repetitions
Seated Side Dumbbell Raise, 3 sets of 10 repetitions
Have a Great Day!
Well, "The Old Man" Roger Federer lost to Novak Djokovic in the Wimbledon Finals. It was a great match, but Djokovic was clearly the better player on Centre Court. What stood out to me during and after the match though was the classy way that Federer handled himself. During crucial points, after battling and losing a point there were no histrionics. There were no exaggerated grunts, screams or fist pumps when he won a hard fought point. In the words of the great Stuart Scott, Federer was "As cool as the other side of the pillow". When Djokovic did win the match Federer was asked what he thought and Roger said, "Novak deserved to win. He was the better player, he came out and was playing great tennis.... but so was I."
Today's quote is from Knute Rockne:
"One man practicing sportsmanship is far better than a hundred teaching it."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise in order for one minute to complete a set. 5 sets total.
Heavy Rope Whip
AbMat Abdominal Crunch
Weight Training:
Seated Barbell Shoulder Press, 5 sets of 8-10 repetitions
Overhead Triceps Extension, 3 sets of 8-10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Weighted Keg Push Press, 3 sets of maximum repetitions
Triceps Dip, 3 sets of maximum repetitions
Have a Great Day!!
A-Rod is turning forty soon and the guy is one of the most despised athletes in all of sports. "Bleacher Report" made a list, "The 10 Most Notorious Steroid Users in Sports History". Alex Rodriguez ranked third only behind Jose Canseco at number two and Barry Bonds at number one. The problem for me is this: A-Rod would have been great without using PEDs and would be one of the most loved players in all of sports. Currently, on his way to turning 40 years old (and presumably clean.... I would test the guy five times a day if I was the MLB...) A-Rod ranks among the leaders in on base percentage at .390 (6th overall), on base plus slugging .902 (8th overall) and OPS Plus at 149 (8th overall). Okay, yes he is a designated hitter and other folks like Prince Fielder may be more deserving of the American League roster spot. The biggest problem for A-Rod is this: People Hate Him. Neither the fans nor the players picked A-Rod to be an All-Star. In the end, that is what really matters despite his amazing stat line.
Today's quote is from Chris Pine:
"I believe in luck and fate and I believe in karma, that the energy you put out in the world comes back to meet you."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 30 seconds maximum effort, one minute rest to complete a set. 8 sets total.
TRX Triceps Extension, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Flutter Kick, 100 repetitions
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Medicine Ball Push-Up, 3 sets of 25 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Triceps Extension, 3 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 15 repetitions
EZ Bar Skull Crusher, 3 sets of 10 repetitions
Standing Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
100m Farmer's Carry, 3 sets
Have a Great Day!!
It is great to see a President that is moving closer and closer to leaving office that is trying to get things done. The legacy of Obama seems to include the following items: Saving the U.S. auto industry during the economic crisis early in his tenure, ending the governmental discrimination of the LGBTQ community and getting millions of people in this country health coverage despite the rough start by the Affordable Care Act. Obama continues to be dogged by fighting in Afghanistan, Iraq, the rise of the so called Islamic State, the fact that Guantanamo Bay remains open and way too many mass shootings in this country. Now Obama seems to be turning his sights on race relations and possibly gun control because they are on his "Sounds like bucket list..." because they are the right things to do. We will see.
Today's quote is from Winston Churchill:
"You can always count on Americans to do the right thing - after they've tried everything else."
Workout: Shoulders and Triceps
Warm-Up:
HIIT Spin Bike, 20 minutes
Parrallette Tuck Sit, 3 sets of 10 seconds
Parrallette L Sit, 3 sets of 10 seconds
Parrallette Tuck Planche, 3 sets of 10 seconds
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Medicine Ball Triceps Push-Up, 3 sets of 20 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Triceps Dips, 3 sets of 10-15 repetitions
Barbell Push Press, 3 sets of 2-5 repetitions
Have a Great Day!!
Rebecca made it to her Spring Break and I have a few days off! Rebecca is headed to L.A. to visit with good friends for the weekend, a well deserved break from school, studying and early morning wake ups. She will get to go to the beach, go to yoga classes and have fun with friends she doesn't see often enough.
Today's quote is from Tracy Chapman:
"I love living in California and being able to go to the beach or go to the woods."
Workout: Shoulders and Triceps
Warm-Up: Perform each exercise for one minute in order to complete a set. Three sets total.
Heavy Rope Whip
TRX Face Breaker
Bicycle Abdominal Crunch
Weight Training:
Barbell Push Press, 3 sets of 10 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Barbell Shoulder Shrugs, 3 sets of 10 repetitions
(Primary muscles worked: Trapezius, rhomboids, levator scapulae)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Super Set: Perform each exercise in order to complete a set. Three sets total.
Axle Bar Skull Crusher, 10 repetitions
(Primary muscles worked: Triceps brachii)
Overhead Dumbbell Triceps Extension, 10 repetitions
(Primary muscles worked: Triceps brachii)
Captains of Crush Grippers, 15 repetitions per hand
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
NFL free agency is about to officially kick off. It is at this time of year that the two NFL teams that I like come through for me: The Washington Redskins always disappoint me and the Baltimore Ravens make smart moves. For some reason I remain loyal to the Redskins, but that loyalty has been teetering on the edge lately.
Today's quote comes from the South Park version of Daniel Snyder:
“We cannot give up, we have been through too much together. We have fought Eagle and Bear. And the Eagles only beat us by 3 points! … Don’t let them break you — don’t let them win!”
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise in order for one minute.
Jumping Jack
Shoulder Circle, Side
Shoulder Circle, Front
Shoulder Circle, Overhead
TRX Triceps Extension
Abdominal Crunches
Weight Training:
Barbell Push Press, 5 sets of 2-5 repetitions
(Primary muscles worked: Deltoids, rectus femoris, vastus lateralis, medialis and intermedius)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
One Arm Landmine Jammer, 3 sets of 6-10 repetitions
(Primary muscles worked: Deltoids)
Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
(Primary muscles worked: Triceps brachii)
Medicine Ball Push-Up, 3 sets of maximum repetitions
(Primary muscles worked: Triceps brachii, anterior deltoids)
Barbell Skull Crushers, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Wrist Roll-Up, 3 sets maximum repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!!
It is the time of year to see if defense indeed wins championships. There are still a lot of great quarterbacks left in the playoffs as well as a number of good defenses. I personally believe that a great defense beats a great quarterback. We will see who is headed to the conference championship games after Sunday.
Today's quote is from Vince Lombardi:
"People who work together will win, whether it be against complex football defenses, or the problems of modern society."
Workout: Shoulder and Triceps
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total.
Heavy Rope Whips
Ball Slam
Weight Training:
Barbell Push Press, 5 sets of 1-6 repetitions
(Primary muscles worked: Deltoids, vastus lateralis, medialis, and intermedius, and rectus femoris)
Barbell Shoulder Shrug, 3 sets of 15 repetitions
(Primary muscles worked: Upper trapezius, scapulae levator)
Front Plate Raise, 3 sets of 10 repetitions
(Primary muscles worked: Anterior deltoids)
Dumbbell Side Raise, 3 sets of 10 repetitions
(Primary muscles worked: Lateral deltoids, supraspinatus, trapezius)
Super Set:
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
(Primary muscles worked: Triceps brachii)
Diamond Triceps Push-Up, 3 sets maximum repetitions
(Primary muscles worked: Triceps brachii)
Have a Great Day!!
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!
I am a very proud veteran of the United States Marine Corps. I think about my life and where it may have turned if it hadn't been for the life changing experience of being a Marine starting at the age of eighteen. Somehow, some way the Marines were able to tap into parts of me that I did not know existed: Confidence, strength of will and determination.
Today is the 239th birthday of the United States Marine Corps. On top of that, tomorrow is Veteran's Day. Today is a great day to look at all that the Marines have sacrificed for this country over their long history (a history that is older than the country itself!) and be thankful that there are people brave enough (and crazy enough...) to continue to step into the breach when they are called to do so. OO-Rah!
Today's quote is from Marine General James "Mad Dog" Mattis:
"Because every Marine, if he was in a tight spot- whether a bar fight or tonight in the Helmand River Valley, our fellow Marines would get to us, or die trying. So long as our Corps fields such Marines, America has nothing to fear from tyrants, be they Fascists, Communists, or Tyrants with Medieval Ideology. For we serve in a Corps with no institutional confusion about our purpose: To fight! To fight well!"
Workout: Shoulders and Triceps
Morning Routine:
Warm-Up:
400m Run
Push-Ups, 20 repetitions
Abdominal Crunches, 50 repetitions
Jumping Jacks, 50 repetitions
Weight Training:
Barbell Push Press, 3 sets of 2-6 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Dumbbell Side Raise, 3 sets of 10-15 repetitions
Superset:
Skull Crushers, 3 sets of 6-8 repetitions
Diamond Push-Ups, 3 sets of 15 repetitions
Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 10 repetitions
Superset:
Alternating Front Dumbbell Raise, 3 sets of 6-10 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 15 repetitions
Have a Great Day!
I went an got a massage today. Every time I go to get a massage I leave, feel great and wonder why the hell I waited so long. This time I really needed to go. I slept wrong or did some other wonky thing to end up with a stiff neck. The therapist spent an hour working exclusively on my upper body, mostly with elbows pressing on trigger points. I felt like a million bucks afterwards. I definitely did not want to head into a field contract next week with a tweaked neck!
Today's quote is from James Joyce:
"Ireland sober is Ireland stiff."
Workout: Shoulders and Triceps
Morning Session:
Warm-Up:
Side Shoulder Circles, 20 repetitions in each direction
Front Shoulder Circles, 20 repetitions in each direction
Overhead Shoulder Circles, 20 repetitions in each direction
Weight Training:
Seated Barbell Military Press, 3 sets of 8-10 repetitions
TRX Reverse Flies, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Diamond Triceps Push-Ups, 3 sets of 20 repetitions
Overhead Dumbbell Triceps Extensions, 3 sets of 6-8 repetitions
Evening Session:
Seated Dumbbell Shoulder Press, 3 sets of 8-10 repetitions
Side Dumbbell Raise, 3 sets of 8-10 repetitions
Alternating Front Dumbbell Raise, 3 sets of 8-10 repetitions
Have a Great Day!
Tomorrow the sixteen new NOLS students will head off on their three month adventure into the wilderness of the American southwest. It is always fun to watch NOLS semester students get ready for their first trip into the field. Tomorrow they will ride out and spend two weeks backpacking in the Gila and Aldo Leopold Wilderness. And if all goes well I will meet them all for their river trip down the Rio Grande!
Today's quote is from Aldo Leopold:
"Conservation is a state of harmony between men and land."
Workout: Shoulders and Triceps
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Seated Military Press, 5 sets of 6-8 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Evening Session:
Warm-Up: Perform each set in order.
Lightweight Side Dumbbell Raise, 20 repetitions
Lightweight Alternating Front Dumbbell Raise, 20 repetitions
Lightweight Dumbbell Overhead Shoulder Press, 20 repetitions
Weight Training:
Push Press, 3 sets of 1-5 repetitions
Front Plate Raise, 3 sets of 10 repetitions
Shoulder Shrugs, 3 sets of 6-10 repetitions
Dumbbell Side Raise, 3 sets of 10 repetitions
Barbell Skull Crushers, 3 sets of 6-8 repetitions
Landmine Single Arm Lateral Jammers, 3 sets of 10 repetitions
Have a Great Day!
Today was nothing but moving heavy weights and objects. No circuit, no high repetitions with low weight. It was physically challenging, but that made it super fun and enjoyable!
Today's quote is from Melanie Roach:
"Weightlifting is the easiest part of my day."
Morning Weightlifting Routine: Shoulders and Triceps
Seated Heavy Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Weighted Diamond Triceps Push-Ups
Seated Heavy Dumbbell Overhead Triceps Extension
Evening Weight Training:
Heavy Barbell Push Press
Front Plate Raise
Barbell Triceps Skull Crushers
Weighted Keg Clean to Press
Have a Great Day!
