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!!
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!!
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
Once again, the Capitals break a fan's heart. And once again it is the damn Pittsburgh Penguins that ended Washington's season. That is eight times now that the Pens have put away the Caps in the playoffs. Good news is that I think Scherzer is pitching tomorrow for the Nationals!!
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 40 repetitions
Strength:
Push Press, 7 sets of 1-5 repetitions
Triceps Cable Pushdown, 5 sets of 8-10 repetitions
Dumbbell Side Raise, 3 sets of 8-10 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 5 sets of 8-10 repetitions
Mobility:
Shoulder Girdle Stretches
Have a Great Day!!
Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.
Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk
Have a Great Day!!
I have been watching the Men's NCAA tournament and the games have been unbelievably close. A game between say a number one seeded team versus a number five seeded team have been going down to the wire... often times with a buzzer beating basket. Then there is the Women's NCAA Tournament. I just dropped in on the UCONN Huskies versus the Mississippi State Bulldogs. Now a real bulldog may put up a good fight against a real husky.... but this basketball game got out of hand quickly.... 61-12 at the half?!
Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total. No rest between sets.
Jump Rope
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Push Press, 5 sets of 1-5 repetitions
Triceps Push-Down, 3 sets of 8-10 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between each exercise.
Dumbbell Side Raise, 15 repetitions
Alternating Dumbbell Front Raise, 15 repetitions per hand
AbMat Butterfly Sit-Up, 35 repetitions
Have a Great Day!!
Today is a great day in Redskins' Nation! Nothing is better than having the Redskins win and the Giants, Eagles and Cowboys lose and hear that the Cowboys are eliminated from the playoffs!! I honestly was hoping for a five win Redskins' season just to improve from last year's debacle.
The perfect situation for me would be this: Somehow the Skins go 8-8 on the season by beating the Dallas Cowboys in Dallas but don't go to the playoffs. This would allow me to have 1) The satisfaction of beating the Cowboys in Dallas, 2) Not have a losing record and dramatically improving from last season and 3) I blissfully end the season on a high note instead of hosting a playoff game against some team like Seattle who just obliterate the 'Skins at home.
Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions
Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions
Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching
Have a Great Day!!
The poor Och. When you are accustomed to 300+ days of sunshine a year, cold and rainy is pretty rough. I have never owned a dog that is so effected by bad weather. While we own this dog we will never, EVER be able to move to the Pacific Northwest?!
Warm-Up:
Jumping Jack, 30 repetitions
PVC Passthrough, 15 repetitions
PVC Wraparound, 15 repetitions
Workout:
5 rounds for time:
Dumbbell Deadlift, 20 repetitions
Hanging Knees to Chest, 15 repetitions
Mobility:
Hamstring Stretches
Foam Roller for the Back
Have a Great Day!!
It is shocking the crazy rhetoric that is out there regarding Muslims in America. The idea that we would even consider banning people from entering this country based on their religion is insane. There was a great article in the Washington Post today about Muslims that serve in the U.S. military. The idea that because there are crazy people in this world that commit crimes in the name of religion (not just ISIS... some nut job shot up the Planned Parenthood office in Colorado Springs?!) that we would condemn everyone of that faith is just... well... un-American.
Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions
Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions
Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching
Have a Great Day!!
Quick post on the workout for Saturday.
Warm-Up:
Turkish Get Up, 2 minutes continuous
PVC Wrap Arounds, 10 repetitions
PVC Pass Throughs, 10 repetitions
AbMat Sit-Up, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Incline Wide Grip Parallette Push-Up, 3 sets of 20 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets
Have a Great Day!!
We all woke up to a cool morning rain. We workout outside as a group so the morning circuit was cancelled today. I hopped on the spin bike for some morning interval training. On top of that, my weight training partner is off doing a drive in southwest Texas so the evening training was a little different as well. Different but quite effective.
Morning Workout:
HIIT Spin Bike, 20 minutes
Evening Workout:
Warm-up:
400m Jog
10 PVC Passthroughs
10 PVC Wrap Arounds
65 AbMat Sit-Ups
Workout: AMRAP 12 minutes
Repetitions 3, 6, 9, 12... And so on
Clean & Jerk with a 135# Barbell (Barbell starts from the floor for each repetition)
Medicine Ball Push-Ups
Cool-Down:
200m Slow walk
Mobility:
Triceps and Shoulder Girdle Stretches
Have a Great Day!!
Woo-Hoo!!! The Washington Nationals got out of their slump last night in the thin air of Colorado. They were able to produce 15 runs on a combination of decent hitting, wild pitches and one error by the Rockies. The question is this: Fluke or the beginning of a run?! *Fingers crossed*
Warm-Up:
3 minutes continuous Turkish Get-Up
10 PVC Wraparounds
10 PVC Passthroughs
75 AbMat Sit-Ups
Strength:
Deadlift, 4 sets of 10 repetitions. One set every 3 minutes
Metabolic Conditioning: 5 Rounds for time, Record your time for each distance.
1000m Row
Rest 4 minutes
800m Row
Rest 3 minutes
600m Row
Rest 2 minutes
400m Row
Rest 1 minute
200m Row
Cool-Down:
400m Medicine Ball Run
Have a Great Day!
