Google, The Brexit and the Workout

It was a bit scary that after the Brexit vote polls had closed in the United Kingdom the following were the top five Google searches:

1. What does it mean to leave the EU?
2. What is the EU?
3. Which countries are in the EU?
4. What will happen now that we've left the EU?
5. How many countries are in the EU?

Yikes.

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises.
Jump Rope, 50 repetitions
AbMat Sit-Up, 25 repetitions
Workout: Perform each exercise in order to complete a round. Ten rounds for time.
Rope Climb, 15 feet
Back Squat (95#), 29 repetitions
Farmer's Carry (125#), 10 meters
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!!

Well at Least the Nats Won and a Back Workout

Yesterday was a really big sports day and all of the participants I was pulling for lost... except for the Washington Nationals who pulled off a 1-0 win behind Gio Gonzalez's great pitching. Ocho Ocho Ocho finished 14th in the Kentucky Derby (Had to root for this horse because of the dog...), Manny Pacquiao lost to Mayweather in a rather dull fight that I am glad I didn't spend $100 on, the Caps lost in game 2 to the Rangers and the Spurs lost to the Clippers in game seven to be eliminated from the NBA playoffs. Well, today is a new day!!

Today's quote is from Theodore Roosevelt:

"Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Five sets total.
Heavy Rope Whip (20 sec. on left foot, 20 sec. on right foot, 20 sec. on both feet)
AbMat Abdominal Crunch
Weight Training:
20 lb. Squat to Ball Slam, 3 sets of 15 repetitions
(Primary muscles worked: This is a dynamic full body exercise)
100 lb. Keg Load on to 48" Platform, 3 sets of 5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
Bent Over Dumbbell Row, 3 sets of 6-8 repetitions
(Primary muscles worked: Latissimus dorsi)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris) 
5m Rope Climb, 3 sets of 5 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris, lower trapezius)

Have a Great Day!!

Washington Sports and Back Day!

It is actually a nice time of year to be a Washington DC area sports fan. The Wizards won game one in Toronto, Scherzer got his first victory as a National's starter, the Capitals are tied with the Islanders 1-1 in their first round series and the Orioles have a winning record, in second place behind the Red Sox. It is good to get a good dose of hometown sports positivity before the Redskins take the field again. I am usually optimistic though and look forward to the draft and the future.

Today's quote is from Lyndon B. Johnson:

"Yesterday is not ours to recover, but tomorrow is ours to win or lose."

Workout: Back
Warm-Up: Perform each exercise for one minute each to complete a set. Three sets total with no rest between sets.
Heavy Rope Whip
AbMat Abdominal Crunch
Ball Slam
Weight Training:
Deadlift (Sumo or Conventional), 5 sets of 1-2 repetitions
(Primary muscles worked: Erector spinae group, biceps femoris)
Weighted Pull-Up, 50 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Landmine T-Bar Row, 55 total repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
5m Rope Climb, 10 repetitions
(Primary muscles worked: Flexor carpi radialis and ulnaris, lower trapezius)
Bicycle Abdominal Crunch, 100 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Taking Care of the Duty to "The Man" and Back Day

I don't know why it is so satisfying to get my taxes done? Maybe because I don't make enough money that the IRS actually sends me a refund? As soon as I get free time once my W-2 arrives I just bang out my taxes. It seems silly to wait and not get the money that is owed to me. The sooner I get the return, the sooner that money is working for me. I would probably feel quite different if I owed the government money.

Today's quote is from Ernie Banks who recently passed away:

"When I wake up in the morning, I feel like a billionaire without paying taxes."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
TRX Row
Air Squat
Abdominal Crunches
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, spinalis, longissimus, and biceps femoris)
Landmine T-Bar Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids, posterior deltoids)
Landmine Torso Twist, 3 sets of 6-10 repetitions
(Primary muscles worked: Internal and external obliques)
25m Close Grip Sled Drag, 3
(Primary muscles worked: Latissimus dorsi, major and minor rhomboids)
5m Rope Climb, 3 sets of 3 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Monster Football Day and Strongman Workout

Amazing NFC Championship game today. An impressive comeback by the Seattle Seahawks to return to the Superbowl. They had to stage a big comeback to win in overtime over arguably the best quarterback in the game, Aaron Rodgers. Performing in the big moments is what it is all about. The question is, who will meet them there?

Today's quote is from Washington Irving:

"It is interesting to notice how some minds seem almost to create themselves, springing up under every disadvantage, and working their solitary but irresistible way through a thousand obstacles."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jumping Jacks
Trunk Twists
SISU Warhammer Swings
Barbell Good Mornings
Weight Training:
Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus and spinalis, biceps femoris)
Tire Flip, 3 sets of 5 repetitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi radialis)
100m Farmer's Carry, 3 repetitions
(Primary muscles worked: Flexor carpi radialis, flexor carpi radialis, trapezius)

Have a Great Day!

Getting Crushed in the NFL Playoff Bet and Back Exercises

Every year my partner Rebecca and I have a bet. Whoever picks the most winning teams during the NFL playoffs wins the bet. The loser has to make the winner the meal of their choice. Once we get to the Superbowl, the bet is for the dessert with that meal. Right now, Rebecca has picked all four winning teams in the wild card round and I have gone a very poor 1-3. Gambling is a profession I should never pursue.

It was great to workout with some heavier weights again and feel a little smoked after a session. I was also really happy to have one of my more dedicated workout partners return to work at NOLS Southwest this season. Things are looking good for 2015..... except for my football picks, of course.

Today's quote is from Hunter S. Thompson:

"There are many harsh lessons to be learned from the gambling experience, but the harshest one of all is the difference between having fun and being smart."

Workout: Back
Warm-Up:
HIIT Spin Bike Routine, 20 minutes
SISU Warhammer Swing, 15 repetitions per side
TRX Row, 15 repetitions
Trunk Twist, 20 repetitions
Good Morning with Barbell, 15 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae group: Iliocostalis, longissimus, and spinalis, biceps femoris)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, minor and major rhomboids, posterior deltoids)
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
5m Rope Climb, 5 repetitions
(Primary muscles worked: Latissimus dorsi, flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!!

Election Night and Back Exercises

Today is the day of the mid-term elections. I am not going to post who I voted for here in Arizona or what ballot measures I supported. I will say that I do love election day. Every time that there is an election in this country and power shifts back and forth peacefully I am thankful to be here. America is flawed, we don't always do the right thing in the world.... but mostly we are good and this experiment that started 238 years ago is doing all right.

Today's quote is from Franklin D. Roosevelt:

"No one will ever deprive the American people of their right to vote except the American people themselves and the only way they could do this is by not voting."

Workout: Back
Morning Session:
Warm-Up: Perform each exercise in order to complete a set. Three sets total with no breaks between sets.
400m Run
TRX Rows, 15 repetitions
Abdominal Crunches, 50 repetitions
Weight Training:
Upright Rows, 3 sets of 6-10 repetitions
Landmine Rows, 3 sets of 5-8 repetitions
Deadlift, 5 sets of 1-2 repetitions
5m Rope Climb, 5 repetitions

Evening Session:
Dumbbell Pullovers, 3 sets of 6-8 repetitions
Superset:
Weight Pull-Ups (+35lbs.), 3 sets of 5-8 repetitions
Bent-Over Dumbbell Rows, 3 sets of 5 repetitions

Have a Great Day!

Back Day: Weight Training, Functional Strength and Odd Objects

Today was our last free weekend before our NOLS Semester starts on Monday. It will be really exciting to meet the students who will spend the next three months all over the wilderness in Arizona, New Mexico and Texas.

Today everyone slept in a bit and we met at 7:30am for a morning lifting session. Five participants showed up which is the best showing yet this season! We mixed in some traditional weight training, bodyweight exercises and a bit of strongman stuff. The evening schedule is all functional and odd object training.

Today's quote is the oath taken by AmeriCorps members as they enter their service. It is the 20th anniversary of AmeriCorps!

"I will get things done for America, to make our people safer, smarter and healthier.
I will bring Americans together to strengthen our communities.
Faced with apathy, I will take action.
Faced with conflict, I will seek common ground.
Faced with adversity, I will persevere.
I will carry this commitment with me this year and beyond.
I am an AmeriCorps member and I am getting things done."

Workout: Back
Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total.
Jump Rope
Trunk Twists with Barbell
Straight Arm Hangs
Good Mornings with Barbell
Abdominal Crunches
Weight Training:
Pull-Ups, 3 sets to failure
Land Mine Rows, 3 sets of 5-10 repetitions
5m Rope Climbs, 5 repetitions
Deadlift, 5 sets of 1-2 repetitions
25m Farmer's Carry, 6 repetitions
Evening Circuit Session: Perform each exercise in order to complete one set. Three sets total.
SISU War Hammer Swings, 10 repetitions per side
Tire Flips, 5 repetitions
Atlas Stone Lift to 48" Platform, 1 repetition
Log Toss for Distance, 3 repetitions

Have a Great Day!

Heavy Back Day and a Recipe to Die For!!

My partner Rebecca and I are kind of all over the place these days with me working for NOLS while she is in her third year of medical school. We do however try very hard to get up each morning to have breakfast together and then make dinner in the evening. Sometimes meals are more elaborate than others. Tonight we are having Roast Trout with Bacon and Herbs, brown rice and steamed broccoli.

Today's quote is from Jim Gaffigan:

"You wanna hear how good bacon is? To improve other food they wrap it in bacon. If it wasn't for bacon, we wouldn't even know what a water chestnut is. 'Thank you bacon. Sincerely Water Chestnut the Third.'"

Weight Training: Back

Warm-Up: Perform each exercise in order to complete one set. Three sets total.

SISU Warhammer Swings, 10 repetitions per side

Tire Flip, one repetition

Overhead Backward 40lb. Sand Bag Toss, one repetition

5m Rope Climb, one repetition

Weightlifting: Three sets of 6-8 repetitions unless otherwise stated.

Dumbbell Pullovers

One Armed Bent Over Dumbbell Row

Upright Barbell Row

TRX Rows, 3 sets 20 repetitions each

Post Landmine Row

Weighted Pull-Ups Bodyweight +35lb.

Deadlift, 3 sets of 1 repetition ending at 1.4 times bodyweight

Have a Great Day!

Lifting for the back and the WOD: The Hound

It is true. I named today's WOD after my favorite "Game of Thrones" character: "The Hound". Rough around the edges, mostly harsh but genuine through and through. Pretty tough son of a bitch. Seems like a good description of today's WOD warm-up. I will make sure though that the WOD named "The Mountain" is much worse! 

Today's quote is from The Hound responding to Arya Stark:

Arya: "You're fine murdering little boys but thieving is beneath you?"
The Hound: "Man's got to have a code."

Morning Weight Lifting: Back
Heavy Dumbbell Pullover
Heavy Dumbbell One Armed Bent Over Row
Standing Barbell Row
TRX Row
Pull-Ups
Captains of Crush Grip Trainers

Warm-Up WOD: "The Hound"(Each exercise done in order to make up one set. Three sets total.)
SISU Warhammer Swings, 10 repetitions per side
Tire Flip, 1 repetition
Kettlebell Swings, 15 repetitions
5 meter Rope Climb, 1 repetitions

Evening Weight Training:
Heavy Landmine Rows
Heavy Deadlift
Heavy Weighted Pull-Ups

Have a Great Day!

Back to the Back and The WOD: "Suckfest"

It is a good thing that this workout day came after a full rest day. We implemented a lot of the old favorites in the circuit and then added one new element: The Close Grip Weighted Sled Row.

The motion was essentially that of a seated close grip cable row  (video from Bodybuilding.com.... an amazing resource!) but instead of sitting, the pull is initiated from a standing squat position. Instead of pulling a stack of weights up in a pulley system, we were pulling a weighted Dog Sled along a measured concrete floor. The key to the success was to plant ones feet and pull with a classic close grip row motion. Only after the sled had stopped moving did you walk back until the line was tight and then repeat the pulling motion. This was brutal at the end of each circuit set so we called it: "Suckfest".

Today's quote is from George Carlin:

"The status quo sucks."

Morning Lifting Routine: Back
Dumbbell Pullovers
One Armed Bent-Over Dumbbell Row
Upright Barbell Row
TRX Row
Weighted Close Grip Pull-Ups
Captains of Crush Grip Trainers

Evening Circuit: "Suckfest" (Each exercise done in order to complete one set. Three sets total. Take a break for water as needed.)
SISU Sledgehammer Swings- 10 repetitions per side
Tire Flips- 5 repetitions
Atlas Stone Lift to 48" Platform- 1 repetition
5 meter Rope Climb- 5 repetitions
15 meter Close Grip Weighted Dog Sled Row- 5 repetitions
Pull-Ups- Maximum repetitions to failure.

Have a Great Day!

Lifting for the Back, Earth Day and the WOD: 5x5x3

It was Earth Day yesterday and that always reminds me how lucky I have been for the last 15 years working for NOLS. I have had the privilege of being paid to travel in some of the most remote wild lands on this Earth. It shocks me though when I can be in a pristine place like the Kimberley region of Australia or the Arctic Barrenlands and see no sign of human beings for over a month and then come back to "civilization" and see how badly we treat our environment. Someday I sincerely hope that humans will realize that everything, I mean EVERYTHING we do impacts this Earth. Someday. My co-worker sent out this cartoon on Earth Day and I think that it says it all.

Today was a great workout day. We had a good morning lifting session and then there were three folks for the evening WOD. My good friend whose wife had a baby on April 1st came for the first time in a while. It was great to have him here and we had a fun time working out.

Today's quote is from John Muir:

"When we try to pick out anything by itself, we find it hitched to everything else in the Universe."

Morning Weight Training Session: Back
Heavy Dumbbell Pullovers
Heavy One Armed Bent-Over Dumbbell Rows
Upright Barbell Rows
Weighted Close Grip Pull-Ups

Evening WOD: 5x5x3 (Do each exercise in order to complete one set. Three sets total.)
5 - Sledgehammer Swings per side
5 - Tire Flips
5 - Atlas Stone Lifts
5- 15 foot Rope Climbs
5 - Fat Grip Dumbbell Snatches

Evening Weight Training:
Landmine Rows
Heavy Deadlifts

Have a Great Day!

The Workout Flip-Flop and Lifting for the Back

Today life has thrown a couple of scheduling wrenches into the gears. Pretty simple fix but it does mean that the usual evening circuit training and heavy lifting will happen this morning and the typical morning dumbbell routine will happen in the evening. I emailed my usual circuit training companions and they will just have to fly solo this evening if they are wanting to workout. I think of it as a great opportunity for them to take some initiative.

In celebration of baseball being back and having to reschedule today's workout, today's quote is from Bob Uecker:

"The way to catch a knuckleball is to wait until it stops rolling and then pick it up."

Circuit WOD: "Iron Maiden" (Do each exercise in order to complete a set. Three sets total.)
20-SISU Hammer Swings, 10 per side.
1-10 meter Hand over Hand Weighted Sled Pull
4-Tire Flips
1-Atlas Stone Lift
1-5 meter Rope Climb
60-Abdominal Crunches

Morning Weight Training:
Heavy Landmine Rows (Three sets)
Heavy Deadlift (Three sets ending with maximum lift attempt.)

Evening Lifting Routine: Back
Dumbbell Pullovers
Bent-over One Armed Dumbbell Rows
Upright Barbell Rows
TRX Rows
Weighted Wide Grip Pull-ups
Fat Grip Heavy Dumbbell Snatches 

Have a Great Day!

Back and the "Quasimodo" WOD

We are getting ready to have our last course of the Spring season come through NOLS Southwest: The Medicine in the Wild course. The participants are third and fourth year medical school students that are interested in a wilderness medicine component to their education.

Today was a great lifting day for the back. We were able to get in a great morning lifting routine, a solid warm-up WOD for three of us that we are calling "Quasimodo" and then a heavy session of landmine rows and deadlifts. I think I should be able to go for a personal best on the deadlift next time it rolls around.

Today's quote is from Andre Agassi:

"I have been motivated by overcoming challenge and overcoming the hurdles and obstacles that face me. Their is still plenty out there to get motivated by."

Morning Lifting Routine: Back
Heavy Dumbbell Pullovers
Heavy Bent-Over One Arm Dumbbell Rows
Barbell Upright Rows
Wide Grip Weighted Pull-Ups
Captains of Crush Grip Trainers
TRX Rows

Afternoon Warm-Up WOD: "Quasimodo" (Each exercise is completed to make up one set. Three sets total. No rest between exercises or sets.)
20-Rogue Fitness SISU Warhammer Swings
5-Tire Flips
15-foot Rope Climb
60-Abdominal Crunches

Heavy Landmine Rows
Heavy Deadlifts

Have a Great Day!