Pretty bummed with the passing of NBA sideline reporting legend Craig Sager. Sager was charismatic, fun, a fashion icon, but above all else a professional. You know you are a good reporter when you get Popovich to actually answer a question?!
I worked this morning and came home to temperatures in the 20s. The weather here in Chattanooga is nice enough regularly that I did not feel bad hunkering inside and rowing instead of running today.
Workout:
Row, 5000m
Mobility:
Quadriceps Stretch
Hamstring Stretch
Have a Great Day!!
It has been great to have Labor Day off. I am still taking it easy and stretching my back to get ready for work early tomorrow morning. The next couple of days will be working, rowing and stretching. My next weight training day and post will be after my evening workout on Wednesday.
Workout:
Row, 20 minutes
Mobility:
Relaxation Stretches for the Back
Hamstring Stretch
Quadriceps Stretch
Have a Great Couple of Days!!
The year 2016 has to stop killing great people in this world. Before today there was Prince and Muhammad Ali and now Elie Wiesel. Wiesel, was known as a Romanian-born American Jewish Holocaust survivor, Nobel Laureate, writer, professor, and political activist. While imprisoned at Auschwitz his mother and sister were murdered. Wiesel and his father were deported to Buchenwald, where his father was beaten to death a few weeks before the camp was liberated. Wiesel felt that he was blessed to have survived and spent the rest of his life telling his story trying to prevent a tragedy like the Holocaust from ever happening again. R.I.P.
"When a person doesn't have gratitude, something is missing in his or her humanity." - Elie Wiesel
Active Rest Day:
Rowing, 20 minutes
Have a Great Day!!
There was a sit-in conducted by Congressional Democrats as the House lacked any legislative action on proposed gun control measures. Speaker Paul Ryan shut down the cameras in the House chambers but Democrats streamed video of their protest on their phones and the videos got out. I cannot remember the last time there was outrage expressed by Democrats? After years of listening to far right conservatives and the Tea Party, it was refreshing to see some Congressional Democrats fight back a bit!
Warm-Up:
Row, 20 minutes
Perform each of the following exercises in order to complete a round. Three rounds total. No rest between exercises.
Jumping Jack, 40 repetitions
PVC Trunk Twist, 30 repetitions
PVC Passthrough, 20 repetitions
Kettlebell Swing, 10 repetitions
Weight Training:
Sumo Deadlift to High Pull, 5 sets of 4-6 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Wide Grip Pull-Up, 5 sets of maximum repetitions
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 am going to take the next two days off from the weights. Today is a steady state, cardio output day. Tomorrow will be a total day off from exercise day of rest.
Cardio Output:
Rowing Machine, 30 minutes
Have a Great Day!!
I love it when a politician says that they will "secure the border" between the U.S. and Mexico or that they will not vote on some other important legislation until we "secure the border". The people that say those three words are either idiots or ignorant. I have been traveling on the U.S./Mexico border for weeks at a time for just about two decades. The Mexicans that I have been blessed to meet there are not drug or human smugglers or rapists. They are farmers, ranchers and people fishing. Are there bad people out there? For sure. I have run into way more scary Americans on the border than Mexicans. The border along the Rio Grande in the lower canyons will never be secure. There will never be a fully secure wall or fence there. Anyone that tries to tell you otherwise is full of crap. Anyone that claims that the Mexicans will pay for that wall is not an idiot.... they are delusional?!
Whenever people say we need to "secure the border" or keep "illegals" out of America I ask them a simple question: If you were a Mexican with no hope of finding a job and you had to feed your spouse and kids, would you enter the U.S. illegally? Most people answer "Yes". I would. The reality is this: Americans want illegal drugs. Mexican drug cartels provide those drugs. Because there is more money in the drug trade than anywhere else in Mexico, that is where people work. People who see no way out but to carry a backpack full of drugs across the desert for sometimes hundreds of miles. Or, they enter the U.S. illegally to find a job that no American will do for peanuts: Picking fruit or vegetables, cleaning hotel rooms, digging ditches. The other truth: The "War on Drugs" has failed. The solution is to decide what we as a nation want to do about drugs. If they were not illegal, there would be no interest in selling them. We could take the wasted money from the "War on Drugs" and use it to help develop Mexico economically. That would be cheaper than the border security and wall building. Once the Mexican economy is stable and the drug cartels no longer make money hand over fist, the Mexicans will stay in Mexico and work there. These people don't WANT to leave their families!
Off my soapbox, onto the Crossfit box. Great instruction and camaraderie again. Excellent Turkish Get Up demonstration which I equate to weighted line dancing?!
Warm-up:
3 minute continuous kettlebell Turkish Get Up (35/26)
10 Kettlebell Swings
10 Kettlebell Windmills
Triceps and Shoulder Stretch with Band
Quadriceps and Groin Stretch
WOD:
Metabolic Conditioning: (3 Rounds for Maximum repetitions)
As Many Repetitions As Possible (AMRAP): 3 rounds ×6 minutes per round with 1 minute rest between rounds.
AMRAP #1:
Row for 15 Calories
15 Standing Wall Ball Tosses (14/10)
AMRAP #2:
Row for 20 Calories
7 Barbell Thrusters (95/65)
AMRAP #3:
Row for 15 Calories
15 Standing Wall Ball Tosses(14/10)
(Try to duplicate performance in AMRAP #1)
Keep track of number of repetitions per round. (I was able to do 90 repetitions (three full rounds) in AMRAP #1, 54 repetitions (two full rounds) in AMRAP #2, and 90 repetitions in AMRAP #3)
Cool Down:
200m walk
Have a Great Day!
