Yesterday's and Today's Workout Posts

Yesterday was the first time in a long time that as a family we got to actually spend an evening together. We had dinner together, hung out for a while and walked the dogs in the evening. It was really nice but I did not get around to posting. Two workouts posted today.

Yesterday's Workout:
Row, 20 minutes
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Today's Workout:
Warm-Up:
Jump Rope, 50 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Hand Release Push-Up, 10 repetitions
Weight Training:
Bench Press, 3 sets of 8-10 repetitions
Back Squat, 3 sets of 8 repetitions
Strict Standing Shoulder Press, 3 sets of 6-8 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand after each of the above sets
Mobility:
Banded Shoulder Girdle Stretch
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Wisdom Panel and More Rowing

I spent the morning sorting packages at UPS and got back to a gift for my birthday: A DNA test for our first dog Ocho from Wisdom Panel. We have been pretty sure that he is an Australian Cattle Dog but who really knows since we found him almost 9 years ago at a boat ramp on the San Juan River in Utah?! I think he is mostly ACD/Red Heeler, but his ears are PRETTY BIG!

Tomorrow morning is another Olympic lifting day. I am still recovering from this oblique/rib injury.... I have no idea what it is really but there is not much that I can do about it. It seems to not bother me too much unless I sneeze... and that REALLY hurts. I will stick to the rowing machine again along with more shoulder stretching.

Workout:
Row, 20 minutes
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Shoulder Girdle Stretches

Have a Great Day!!

Nutty Whirlwind Day and the Workout

So, today was a very different day. I started out with a 3:45 am wake up to be at my first day of a job at UPS by 5 am. The job is a part-time package handling job. Basically what I did from 5 am-9 am was stack boxes from sellers that were bound for Amazon. It was hard, honest work in trailers that have no climate control and well... the boxes just keep coming! I found it to be pretty fun but physically demanding. You just have to stay hydrated. The one thing that I will say that I really like about UPS is that the folks doing that job like me.... working 17.5-20 hours a week of manual labor... after one year they get full benefits. That is the reason most of them are in those trailers moving boxes. I was working with a great guy that is a barber in his other occupation and has worked sorting packages for five years to get the health coverage.

I was done at UPS by 9 am and got one of our car's emissions test done on the way home so that it could get licensed and titled in Tennessee. This included a quick trip the Autozone to replace the 17 year old gas cap that could no longer pass the pressure test it needed to pass. Finally got home, ate some food, rested a bit and then worked out for the day.

After that I went to an interview and received an offer for a full-time job at the local Gold's Gym working as a personal trainer. I am pretty excited about this job. The one thing that I have not done yet is work in a fitness facility. The thing that I am most looking forward to is learning to generate a client list and working with a group of clients on a regular basis. I have been fortunate to have worked with a population of fit outdoor athletes and it will be really rewarding to work with people who are excited to take on fitness goals as a lifestyle change to better their lives.

Like I said, nutty whirlwind day.

Warm-Up:
Rowing Machine, 5 minutes
Weight Training:
Incline Dumbbell Chest Press, 3 sets of 10 repetitions
Dumbbell Hammer Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Dumbbell Concentration Curl, 3 sets of 10 repetitions per side
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets.
Core Work: Perform 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!!

Visitors and the Quick Workout

We have had our first non-family visitor come to visit for a few days here in Chattanooga. It is great to have a familiar face here visiting from out west and it is our pleasure to provide good food and a comfortable bed. Travis has just completed his NOLS Mountain Instructor Course so he is thankful for a roof over his head and something to eat besides pasta!

Workout:
Row, 20 minutes
Core Work: Perform 20 repetitions of the following exercises, no rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Crushing Team Chipper for Time

We try to mix up our traditional lifting routine with some metabolic conditioning every once in a while. Today we cranked out a rough leg based team chipper!! Have fun with that!

Warm-Up: Perform each exercise in order for one minute to complete a set. Two sets total. No rest between exercises or sets.
Jump Squat
AbMat Sit-Up
Metabolic Conditioning Team Chipper for Time: One athlete performs a 500m row while the other athlete performs the following exercises. Once the 500m row is complete the athletes switch. Every 500m the athletes switch until all repetitions are complete. When repetitions are complete stop the stopwatch.
Back Squat 95#, 300 repetitions
Romanian Deadlift 95#, 300 repetitions
Standing Weighted Calf Raise 95#, 300 repetitions
Mobility:
200m Slow Walk
Quadriceps, Hamstring and Calf Stretches
Curl Up in Fetal Position in a Pool of Your Own Sweat

Have a Great Day!!

Rest Day from the Weights

Today is the first rest day after returning from the field... everything is a bit sore and a well needed rest from load bearing exercises comes today!

Rest Day:
Rowing Machine Steady Pace Cardio, 25 minutes
Foam Roller Work

Have a Great Day!!

Wireless on Wheels and a Rest Day from the Weights

We watched an amazing news story tonight about the Coachella Valley Unified School District (CVUSD) in California coming up with a brilliant idea to get wireless access to underserved mostly rural students. CVUSD kicked off its WiFi initiative by equipping three vehicles with wireless routers. Students have a specific protocol installed on their laptops or tablets and have a username and password. This made sure that only CVUSD students could use the WiFi.

The students would use the WiFi on the long bus rides to and from school, but then CVUSD had another idea. Instead of running off the bus's battery, they installed solar panels on the tops of the buses and strategically parked a few of them around the district over the weekend. This allowed students on tribal reservations and in rural communities to have access where they otherwise would not. Any student within a 100 yard radius of one of the "WiFi on Wheels" buses would have the access they needed to work on school projects. Some of the communities built clubhouses near where the buses could park so that the teens would have a place to congregate with access. Genius.

Workout: Rest Day from the Weights
Steady State Rowing Machine, 30 minutes

Have a Great Day!!

Mad Dash to the Wilderness in the Rain and a Rest Day from the Weights

All of our NOLS Southwest Outdoor Educator students headed out into the field today as el Nino sent another wave of rain.... and at higher elevations snow.... through southern Arizona. Hell of a way to start a month in the wilderness!

Today was a day off from the weights with many of the workout crew taking long drives. We will be back at it tomorrow with leg day!

Workout:
Steady Pace Rowing Machine, 30 minutes

Have a Great Day!!

First Workout of the New Year!

We are back at it again in Tucson. Today was the first day of weight training in the new year! We are going with a lower weight and higher repetitions for the first week to get back into the routine without killing ourselves. I hope that 2016 brings everyone good health and happiness!

Morning Workout:
Rowing Machine, 30 minutes

Evening Weight Training:
Warm-Up: Perform each exercise for one minute each.
Jumping Jack
Push-Up
AbMat Sit-Up

Bench Press, 5 sets of 8-10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Weighted Dip (Bodyweight +35lbs.), 3 sets of 8-10 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Captains of Crush Grip Trainer, one set of 15 repetitions with each hand between each of the above sets.

Have a Great Day!!

Quick Post of Last Night's Tough Workout

Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher!

Warm-Up:
Steady State Rowing Machine, 20 minutes

Weight Training:
Barbell Snatch, 5 sets if 1-2 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Dumbbell Pullover, 8-10 repetitions
Hanging Knees to Chest, 20 repetitions
100m Farmer's Carry

Have a Great Day!!

Back from the Field and the Daily Workouts!

It is good to be back in Tucson after working a three week contract on the river section of the NOLS Fall Semester in the Southwest. Those students got a great trip down one of the most beautiful rivers in America and learned more about the U.S./Mexico border than most of the people running for President in 2016!

Today's workouts were light and not too intense as I ease back into workouts after my field contract. Steady rate cardio and low weight with high repetition weight training. i will kick up the intensity again starting next week.

Morning Workout:
Steady Rate Rowing Machine, 30 minutes

Evening Weight Training:
Bench Press, 3 sets of 10 repetitions
EZ Bar Biceps Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Dips, 3 sets of maximum repetitions
AbMat Sit-Ups, 100 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!!

Quick Post of the Day's Workouts

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Sumo Deadlift to High Pull
Hand Release Push-Up
AbMat Sit-Up
Barbell Thruster
Renegade Dumbbell Row
Wall Ball Rotational Toss

Evening Three Person Team Workout: 20 minutes AMRAP (Count the total number of push press repetitions for the team). Each athlete will start on one of the exercises. One athlete will perform the row and then rotate to the next exercise. Each member will continue rotating until time has expired.
300m Row 
AbMat Sit-Ups
Barbell Push Press, 95 lbs. 

Have a Great Day!!

Secret to a Redskins' Win Tomorrow and the Workout of the Day

Here is the formula for success for the Redskins to upset the Falcons tomorrow: 1) Multiple drives that are run heavy and take 10+ plays per drive, eating the clock. 2) Pot Roast and the rest of the Capital Punishment unload on Matt Ryan all game long. If Matt Ryan has time he is going to hit Julio Jones early and often and he will have 1,000,000 receiving yards tomorrow. And that is how the 'Skins will lose the game.

Warm-Up:
400m jog
15 Air Squats with Stall for one second at the bottom
Strength Training:
Back Squat, 5 sets of 4-10 repetitions
Metabolic Team Training:
20 minutes AMRAP: Count the number of Wall Ball Shots and meters rowed.
One athlete rows 500m
Other athlete does Wall Ball Shots with a 20# ball
When 500m row is complete switch places. Rinse, repeat.
Cool-Down:
400m walk
Mobility:
Quad and Hamstring Stretches

Have a Great Day!!

Give It Up For a GOOD GUY!! No Weights Today....

For once, I would love for the sports media to make a good guy the headline. Warrick Dunn, the former running back of the Tampa Bay Buccaneers needs more press. Dunn is the son of a single mother who also happened to be a police officer.... if that was not hard enough she was killed in the line of duty. In response, Dunn's charities over the years have been providing homes for single mothers that demonstrate financial need. He just gave away his 139th house!!! Give it up for a good guy for once!!

Workout:
Rowing Machine, 30 minutes 10-20-30 Interval Training

Have a Great Day!!

A Man Before His Time and the Workout of the Day

It was very sad for me to hear that former President Jimmy Carter was diagnosed with brain cancer this week. I don't think that the United States was ready for Carter. Jimmy was "Green" before it was cool, installing solar panels on top of the White House (later removed by Reagan?!) and famously told Americans to turn down the heat in their homes and "put on a sweater" during the energy crisis of the late 70s to early 80s.

Carter's greatest impact on the world certainly came after being the 39th President of the United States. Carter has spread democracy around the world more than any other President through the Carter Center. The Carter Center was founded to advance human rights around the globe and has been the primary tool Jimmy has used to observe and certify the legitimacy of elections in other nations, lead peace negotiations, and to help eradicate diseases around the world. Carter is a veteran who served in the Navy and won the Nobel Peace Prize in 2002. The irony is that Carter won the Nobel Prize in 2002 for among other things, protesting President George W. Bush's war in Iraq. I wish somebody would have listened to him.... like I said, a man before his time. Carter is 90 years old and I can only hope for all of the world that he makes it a bit longer. We are a better species with him around no matter what your politics are.

Workout of the Day:
Warm-Up:
5 minutes AMRAP, Warm-Up Paced:
40 Jump Rope Skips (or 20 Double Unders)
10 24" Box Jumps
10 Wall Ball Toss
Workout:
200 Calorie Rowing Machine for Time
Every minute stop and perform 5 burpees
Cool-Down:
100 AbMat Sit-Ups
400m Walk
Mobility:
30 second Pull Up Bar Hang
Hamstring Stretch

Have a Great Day!!

Nats Win and the Workout of the 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!

Women Rangers and the Workout of the Day!!

Apparently two women (and possibly three if one woman passes after retaking the mountain portion of the training...) have just completed Army Ranger school. The selection process for men is simple: 1) Be crazy enough to attempt the 61-day combat leadership course. You have to be the best of the best that the Army has to offer. A small population to begin with for sure. 2) Of the men that attempt, roughly 60% of those elite warriors wash out because of the physical and mental demands of the course. If you are wondering about this course check out "Surviving the Cut". It is an amazing, historic accomplishment for these two women to have passed this course. Now there is a debate as to whether they can serve in combat?! Are they letting the 60% of the men that washed out of Ranger School serve in combat? 

Warm-Up:
10-20-30 interval row, 5 minutes
AbMat Sit-Ups, 50 repetitions
Strength:
Back Squat, 4 sets of 10 repetitions. One set every 3 minutes.
Metabolic Conditioning:
15 minutes AMRAP (AMRAP – Rounds and Reps)
20 Hanging Knees to Elbows
30 Wall Ball Tosses
Cool-Down:
400m walk
Mobility:
Quadriceps Stretches

Have a Great Day!!

Burning Coal, Green Energy and the Workout of the Day

President Obama has announced a plan to address some of the man-made impact on climate change (if you are one of the people that doesn't believe humans have an impact on climate change... I will save you the time and you can stop reading now... because you are crazy). The Environmental Protection Agency is going to put in place new limits on greenhouse gases from power plants.

I am not sure if this plan can actually happen legally, that is not a topic I will broach here. But, the idea that we are still burning coal for energy to me is just insane. Are we still in the Victorian era?! Technology and "green" energy sources have gotten to the point that there is no reason to be destroying the environment and the health of communities mining coal. Time to stop doing the bidding of special interests and time to do the right thing for the health of the environment, the health of the economy with new "green" energy manufacturing jobs and the health of future generations by starting to reduce carbon emissions in the air they will breathe.

Today's quote is from Jeff Goodell:

"But Big Oil and Big Coal have always been as skilled at propaganda as they are at mining and drilling. Like the tobacco industry before them, their success depends on keeping Americans stupid."

Warm-Up:
5 minutes AMRAP:
10 Barbell Box Squat
30 seconds Wall Sit Medicine Ball squeezed between legs
10 Strict Overhead Barbell Press
30 seconds Handstand Hold
Strength:
Standing Strict Barbell Shoulder Press (1x5@40% 1-RM, 1x5@50% 1-RM, 1x5@60% 1-RM)
3x10 Parallette Pushups feet on 30" box
Metabolic Conditioning:
10 minutes AMRAP (Total Reps):
300m row (= 1 rep)
20 Shoulder to Overhead (= 20 reps)
Cool-Down:
Kettlebell or Dumbbell Windmills 3 per side
Mobility:
PVC Shoulder Girdle Stretch

Have a Great Day!!

Another Crack in the Pro Sports Glass Ceiling and a Rowing Day!

This week the Arizona Cardinals hired the first woman coaching intern in NFL history. DOCTOR Jen Welter (that is right, she has a Ph.D in psychology) may be the most overqualified intern ever hired, anywhere. Welter was the first female coach in any men's professional football league, coaching the linebackers and special teams for the Texas Revolution of the Champions Indoor Football league. In 2014, Welter was the first female to play a non-kicking position in a men's pro league by playing running back and special teams for the Revolution. On top of all that ground breaking, Welter played linebacker for the Dallas Diamonds of the Women's Football Alliance for FOURTEEN years! As an intern, this seems like a no brainer?!

Workout:
Rowing Machine, 30 minutes for maximum distance (Today I was able to go for 7325 meters)

Have a Great Day!!

Quick Post: Just Weight Training Saturday

Dog sitting for four dogs and doing weekly chores at the base here. I am just going to make a quick post.

Weight Training Saturday:
Warm-Up:
15 minute row (161 total calorie pace for me)
10 PVC Pass Throughs
10 PVC Wrap Arounds
Hamstring Stretch
Weight Training:
Bench Press, 5 sets of 5 repetitions
Barbell Weighted Split Squat, 3 sets of 10 repetitions
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Barbell Weighted Good Morning, 3 sets of 10 repetitions
Weighted Neutral Grip Pull-Up (Bodyweight +25lbs.), 3 sets of maximum repetitions
Barbell Weighted Calf Raise, 3 sets of 15 repetitions
Rotating Wall Ball Toss, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions
AbMat Sit-Up with Medicine Ball, 100 repetitions
Mobility:
PVC Shoulder Girdle Stretches

Have a Great Day!!