Hours of Work and Training

"It's not the hours you put in your work that counts, it's the work you put in the hours." -Sam Ewing

I had the distinct privilege today to work with two clients that are recovering from traumatic accidents. I obviously cannot go into any kind of details, but I walked away from their training sessions in a bit of awe. Knocking on wood, I have been very blessed to have avoided any medical issues and I try to get at least five days a week of exercise every week. These clients though are working their butts off just to get their lives back to some sort of normalcy. Inspiring.

Sunday: Marathon Training
Run, three hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Monday:
Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Hang Power Clean and Power Jerk, 3 repetitions at 50%, 60%, 65% and 70%
Clean with 90 seconds rest between sets, 3 repetitions at 60%, 2 repetitions at 70%, 75% and 80%
Clean Pull, 2 sets of 3 repetitions at 95%, 2 repetitions at 100%, 2 repetitions at 105%
Back Squat, 3 sets of 3 repetitions at 70%
Mobility:
Quadriceps Stretch
Hamstring Stretch
Banded Shoulder Stretches

Have a Great Day!!

Sunday and Monday Posts

I was able to get my long marathon training run in yesterday with weather in the high 30s prior to it raining late Sunday morning. Today I had a good lifting session at the gym. Great couple of days!

Marathon Training:
Run, Three and a half hours
Mobility:
Quadriceps Stretch
Hamstring Stretch

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 60% of 1-RM
Clean, 5 sets of 2 repetitions at 80% of 1-RM
Clean Pull, 4 sets of 5 repetitions at 90% of Clean 1-RM
Back Squat, 5 sets of 5 repetitions at 75% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

All in on the Falcons and the Workout

Well, surprise surprise... Tom Brady and Bill Belichick once again have the New England Patriots in the Superbowl. What is interesting though is that representing the NFC are the Atlanta Falcons. The eventual number one scoring offense in the NFL was a 150 to 1 long shot of reaching the Superbowl at the beginning of the season. Since my Washington Redskins once again bumbled and stumbled their way out of contention for a championship, I am going to pull for the Falcons to win their first Superbowl.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean Plus Push Press, 4 sets of 3 repetitions at 65%, 70%, 75% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 65%, 70%, 75% and 70% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 110% of Clean 1-RM
Back Squat, 3 sets of 2 repetitions at 92% of 1-RM
Mobility and Abdominal Work:
AbMat Sit-Up, 50 repetitions
Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

January 20th... the Big Event of the Day!! And a Crossfit Workout

It is Rebecca's 42nd birthday today! We were able to have a nice day when I returned from work mid-morning: Breakfast together and then a good Friday afternoon Crossfit session. We wrapped up evening with a nice homemade steak dinner, gifts and cake! I mean, what other big news could there be today?

Warm-Up:
Tabata Double Under Jump Rope
Then Two Rounds:
Inchworm, 10 repetitions
GHD Sit-Up, 10 repetitions
Air Squat, 10 repetitions
Strength:
Push Press, 5 sets of 5 repetitions at 75% of 1-RM
WOD: 12 minutes to ladder as far as possible. (Example: 1 repetition of each, then 2 repetitions, then 3, etc.)
Power Clean (115 pounds/85 pounds)
Hanging Toes to Bar
80m Run
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Legs of Lead Back at the Gym

Running for three hours and a delayed NFL playoff game Sunday, and a crack of dawn reporting time at work Monday all led to a tough workout at the gym today. My legs were pretty heavy, but by the time I was done with the warm-up they were feeling a whole lot better.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Power Clean and Push Press, 4 sets of the three repetitions at 60%, 65%, 70% and 75% of 1-RM
Hang Clean, 4 sets of 2 repetitions at 75% of 1-RM
Clean Pull, 3 sets of 2 repetitions at 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 88% of 1-RM
Mobility:
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

New Year: Take It Easy and the Workout

So many folks make the New Year's resolution to lose weight or become more fit. These are really admirable goals and I definitely saw some new faces at the Crossfit class this evening at the gym. It is however very important to take it easy when starting an exercise routine and some folks may need to check with their doctor first. One of the main reasons people do not follow through with exercise goals is because they start with exercise classes or programs that are too intense. If you have been sedentary or are just getting back to exercising.... ease into it and slowly increase the intensity.

Warm-Up:
Airdyne, 2 minutes
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Power Clean, 1 repetition at 65% of 1-RM
Push Press, 3 repetitions
Hang Clean from Below the Knee, 3 repetitions at 70% of 1-RM, 3 repetitions at 75% of 1-RM, 3 repetitions at 80% of 1-RM
Clean Pull Halting at the Shin, 5 sets of 3 repetitions at 90% of 1-RM
Back Squat, 5 repetitions at 74% of 1-RM, 5 repetitions at 78% of 1-RM, 3 sets of 5 repetitions at 82% of 1-RM
Abdominal and Mobility:
AbMat Sit-Up, 50 repetitions
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

The Crud is on the Run and the Workout

I woke at 1:55am to get ready for work and felt a hell of a lot better than I expected. Resting on Sunday and not running was a good move. I was ready to get to work and I was able to get into the gym and lift today. I am hoping that Thursday will include a 10 mile run. My mental attitude was also given a boost with the Redskins putting a whooping on the Packers who eliminated the Skins from the playoffs last year. Now all we will need is a Thanksgiving day miracle against the Cowboys who look like they are on their way to the Superbowl?!

Warm-Up:
Airdyne, 2 minutes
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 80% of 1-RM 5 sets of 2 repetitions
Snatch Pull, 2 repetitions of each: 90%, 95%, 100% and 105% of 1-RM
Back Squat, 3 sets of 3 repetitions at 85% of 1-RM, 1 set of 5 repetitions at 60% of 1-RM
Power Clean, 5 sets of 2 repetitions at 70% of 1-RM
AbMat Sit-Up, 50 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Rest in Peace Gwen and the Workout

I have to say that I was pretty devastated to hear that Gwen Ifill passed away today. For a very long time we have allowed Gwen and Judy into our home in the evening as part of the PBS Newshour. We will miss her... Gwen was fun, smart, and held people she interviewed accountable... but mostly Gwen was just down to Earth. I know that she died after battling cancer.... I sure hope that she passed peacefully.

Warm-Up:
Airdyne, 3 minutes
PVC Passthrough, 20 repetitions
Foam Roller Work
Weight Training:
Snatch from the Block, 75% of 1-RM 6 sets of 2 repetitions
Snatch Pull, 90% of 1-RM 2 repetitions, 95% of 1-RM 2 repetitions, 100% of 1-RM 2 repetitions, 105% of 1-RM 2 repetitions
Back Squat, 83% of 1-RM 3 sets of 5 repetitions, 60% of 1-RM 1 sets of 5 repetitions
Power Clean, 65% of 1-RM 6 sets of 2 repetitions
GHD Sit-Up, 30 repetitions
Mobility:
Banded Shoulder Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Stay in America or Move to Canada?! Decisions, decisions....

Well, tomorrow we will (hopefully...) find out who the next President of the United States will be. I have voted early here in Hamilton County, Tennessee so all I have to do is sit back and watch the results come in. This is the first time that I can say that I have no earthly idea what will happen in this country on Wednesday after the dust settles.... It doesn't matter whether it is Hillary or Trump that wins... there is going to be an uproar I think. Fortunately we have lots of good friends up in Canada.

Warm-Up:
Row, 500m
Foam Roller Work
PVC Passthrough, 20 repetitions
Weight Training:
Snatch from the Block, 70% of 1-RM 3 sets of 3 repetitions
Snatch Pull, 100% of 1-RM 3 sets of 3 repetitions
Back Squat, 80% of 1-RM 5 sets of 5 repetitions
Power Clean, 60% of 1-RM 3 sets of 3 repetitions
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Busy Last Few Days and the Workout

The last two days have been hectic. Working schlepping packages, yesterday was a rest day from exercise and today was more Olympic lifting. I also met with the manager of a local training facility in the hopes of working there after the UPS peak season ends in January. Now, just a quick workout post prior to bed.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Snatch from the High Blocks, 75% of 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Squat, 83% of 1-RM, 4 repetitions
Strict No Kip Pull-Up, 7 repetitions
Hang Power Clean, 70% of 1-RM 5 sets of 2 repetitions
Deficit Clean Pull, 85% x 4 repetitions, 90% 3 repetitions, 95% 2 sets of 2 repetitions
Seated Military Press, 4 sets of 8 repetitions
Mobility:
Shoulder Girdle Stretches
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

First Aid, AED and CPR and the Workout

For the past 21 years I have been certified in some sort of first-aid and CPR. Since the Automated Electronic Defibrillator (AED) has become common in public places I have also been trained to use these amazing, life saving devices. I have had to maintain my certifications for jobs like being a Lifeguard, working as an Instructor for NOLS and now as a Personal Trainer. I think though, it is super important that EVERYONE take even just a basic first-aid and CPR/AED class at least once. If you do not need to re-certify for your job, don't bother. At least you will have the knowledge to help if you find yourself dealing with a medical emergency. You can find a class at the American Red Cross.

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Foam Roller Work
Weight Training:
Super Set: Perform each exercise in order to complete a set. No rest between exercises. Four sets total.
Back Squat, 50% 1-RM 8 repetitions
Push Press, 8 repetitions
Snatch, 60% 1-RM 1 set of 3 repetitions, 70% 1-RM 1 set of 3 repetitions, 80% 1-RM 5 sets of 3 repetitions
Power Clean and Jerk, 60% 1-RM 1 set of 4 repetitions, 70% 1-RM 1 set of 4 repetitions, 80% 1-RM 4 sets of 4 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

What is this Strange Thing "Labor Day"? The Workout

It was a rugged wake-up this morning.... the string of expletives that came out of my mouth cannot be repeated. But then I realized, I may actually get Labor Day off?! For 16 years at NOLS, I cannot remember actually having the day off. I think I am going to sleep and grill a steak.

Warm-Up:
Airdyne Bike, 2 minutes
Air Squat, 20 repetitions
GHD Back Extension, 10 repetitions
Weight Training:
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Front Rack Position Bulgarian Split Squat, 8 repetitions per leg
Barbell Push Press, 6 repetitions
Super Set: Perform each exercise in order to complete a set. Four sets total. No rest between exercises.
Deadlift
No-Foot Clean
Power Clean
Every Minute on the Minute: Clean from the Power Position
Minutes 1-3, 2 repetitions per minute
Minutes 4-5, 3 repetitions per minute
Minutes 6-7, 4 repetitions per minute
Barbell Weighted Vertical Jump form the Short Block, 5 sets of 3 repetitions
Mobility:
Banded Shoulder Girdle Stretch
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

DT Hero Workout and the Last Day with the Barbell for Awhile

I broke down the power rack and got everything ready to load into the trailer tomorrow. To wrap up the workouts 'til I unpack in Tennessee I did one of the Hero WODs today: "DT". The workout is named for USAF SSgt Timothy P. Davis who was killed on February, 20 2009 when his vehicle was struck by an IED.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
100m Run
Wall Ball Shot, 10 repetitions
Workout: "DT", 5 Rounds For Time. Each repetition starts from the floor.
Deadlift (155# / 105#), 12 repetitions
Power Clean (155# / 105#), 9 repetitions
Jerk (155# / 105#), 6 repetitions
Cool-Down:
400m Slow Jog
Core Work: Complete 15 repetitions of each exercise in order with no rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Stress and the Workout

We are about to say goodbye to visitors who have been visiting for graduation. Once they are safely on their way we will begin to pack up our lives and make a big move across the country to our new home in Chattanooga, Tennessee. Moving, starting new jobs (hell for me FINDING a new job...), figuring out finances, purchasing a new home.... these major life changes can cause a lot of stress.

The good news is that having a supportive partner in your life that you can turn to, maintaining a healthy diet, getting a good night's sleep and having a regular exercise routine will greatly reduce that stress. In fact, as each day draws us closer to our move to Tennessee, our level of excitement rather than apprehension seems to grow!

If you are feeling the stress or are down, take the lyrics of David Wilcox to heart:
"Get some sleep, eat some broccoli
Run a mile, take a shower
You're just down inside yourself
You're just down inside yourself!"

Warm-Up: Complete 6 minutes of as many rounds as possible. Remember though that this is just a warm-up: 
Push Up, 10 repetitions
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
PVC PassThrough, 20 repetitions
Workout: "Linda" (aka "Three Bars of Death"). Weights given are maximums. Scale the weight appropriately for your ability. Perform10-9-8-7-6-5-4-3-2-1 repetitions of the triplet for time. Set up three bars to reduce time changing plates.
Deadlift, 1.5 of bodyweight
Bench Press, Bodyweight
Power Clean, .75 body weight
Mobility:
Hamstring and Lumbar Stretches

Have a Great Day!!

LeBron and Tim Duncan and the Workout

LeBron and Tim Duncan have to be seeing that things are looking up for them. Steph Curry injured, Chris Paul injured, Blake Griffin injured. Certainly the Spurs are looking to be the team to beat in the West if Steph Curry does not come back. And in the Eastern Conference, LeBron dragged his injured Cavaliers to the finals last year. This year Kyrie Irving and Kevin Love are healthy and the Cavs are ready to make a run at the title again. Still a lot of basketball to be played, still a lot of wet spots on the floor waiting to take out another super star.

Workout:

Warm-Up:

Steady Pace Row, 3 minutes

Warm-Up Super Set: Complete each of the following exercises in order to complete a set. Two sets total. No rest between exercises. Scale weights appropriately for a warm-up activity.

Barbell Power Clean 100#, 10 repetitions

Handstand Hold, 30 seconds

Barbell Pendlay Row 95#, 10 repetitions

AbMat Butterfly Sit-Up, 20 repetitions

Strength Training Super Set: Perform each exercise in order to complete a set. Seven sets total. No rest between exercises. Scale weights appropriately.

Power Clean, 80% 1-Rep Maximum, 1 repetition

Pendlay Row 120#, 12 repetitions

Metabolic Conditioning: Complete each exercise in order to complete a round. Four rounds for time.

24" Box Jump, 12 repetitions

Handstand Hold, 30 seconds

Strict No Kip Chin-up, 8 repetitions

Cool-Down:

Jog with 20# Medicine Ball, 400 meters

Mobility:

Couch Stretch, hold for one minute on each side

Have a Great Day!!

Washington Nationals' Emojis and The Workouts of the Day

The Washington Nationals melted down today going from winning 7-1 to eventually losing the game at home to the New York Mets 8-7?! The emojis that I send to my buddy back home in the DC area the most? A Bull + A Pen + A Pile of Poo.

6:30 am Metabolic Conditioning Workout:
Warm-up:
3 minutes continuous Air Squat with a one second stall at the bottom
Metabolic Conditioning 20 minutes AMRAP:
5 Burpees
10 Ketllebell or Dumbbell Goblet Squats
15 Squat Jumps
Cool-Down:
100m Slow Walk
Mobility:
Quadriceps and Hamstring Stretches

5:30 pmWeight Training:
Deadlift, 5 sets 1-2 repetitions
Power Clean, 5 sets of 2-5 repetitions
Weighted Pull-Up (Bodyweight +25 lbs.), 3 sets max repetitions
Sumo Deadlift to High Pull, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 3 sets of 6-8 repetitions

Have a Great Day!!

Kim Davis: If You Can't Do Your Job, Get a New One?! Morning and Evening Workouts

Rowan County, Kentucky Clerk Kim Davis needs to move on. The Supreme Court of the United States of America has ruled that it is legal for same sex couples to marry and enjoy all of the civil and legal rights that all other U.S. citizens have. However, Kim Davis has determined that her religious beliefs trump the rights of those same sex couples and she refuses to issue them marriage licenses. I get it, Ms. Davis has every right to believe what she does.... but if she cannot uphold the ruling of the Supreme Court as an officer of a government agency in the United States she doesn't have to... however, she needs to resign or be fired and replaced with someone that will.

Morning Workout:
Warm-Up:
15 minute row
50 AbMat Sit-Ups
Strength:
Deadlift, 5 sets of 5 repetitions, one set every three minutes
Metabolic Conditioning:
AMRAP 20 Minutes:
5 Power Cleans (95# / 65#)
5 Front Squats (95# / 65#)
5 Push Presses (95# / 65#)
400 meter run
Cool-Down:
400m walk
Mobility:
Quadriceps stretch

Evening Workout:
Leg Focused Circuit Training: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Sand Bag Shoulder Carry
Calf Raise
Prisoner Step-Up
GHD
Jump Squat
Side Step with Resistance Band

Have a Great Day!!

Wow. When do the Washington Wizards Start?! Workout of the Day!

Robert Griffin III actually said that he thinks he is "The best quarterback in the league". Now, there is confidence in oneself and then there is delusional. This would not be that painful to me if the Washington Nationals were going to make the playoffs.... but this.... wow.

Warm-up:
400m Slow Jog
5 Alternating Dumbbell Snatch
5 minutes AMRAP (Paced, warmup style):
10 Barbell Power Clean
10 Barbell Push Jerk
10 Barbell Sumo Deadlift High Pull
Strength:
3×2 Power Clean to Push Jerk
3×2 Jerk from Rack
3x2 Hang Clean
3x2 Push Jerk from Rack
Workout of the Day:
Metabolic Conditioning AMRAP for Repetitions:
1 minute Block Jerk
1 minute Sumo Deadlift High Pull
1 minute Block Jerk
1 minute Step-Ups to 20" Box
2 minutes Sumo Deadlift High Pull
3 minutes Step-Ups to 20" Box
3 minutes Sumo Deadlift High Pull
Cool Down:
3 minute Row
Mobility:
Shoulder Stretches
Quadriceps Stretch

Have a Great Day!!

Morning Monsoon Dump and the Workout of the Day

We got hit by a massive monsoon storm this morning. That will mean that I am going to most likely workout this afternoon in a full on swamp like atmosphere. The much needed rain, wind and lightning were very impressive though.

Warm-Up:
2 minute two line Shuttle Run (5m and 10m)
5 minute AMRAP:
10 Knees to Elbows
10 Barbell Front Squats with Stall at the Bottom
5 Dumbbell Snatch per Side
Strength:
Deadlift 4x12 (One set every three minutes)
Metabolic Conditioning:
12 minute AMRAP:
7 Power Cleans
21 GHDs
Cool-Down:
400m Walk
50 AbMat Sit-Ups
Mobility:
Hamstring Stretches
PVC Shoulder Girdle Stretches

Have a Great Day!!