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
The USDA Forest Service is 99 years old today. Originally founded to manage the nation's forests as a sustainable crop, their mission has changed dramatically to a multiple use mandate. I have spent an awful lot of time on Forest Service land and I have appreciated their management. There are a lot of other folks out there that don't like "big government" telling them what they can and cannot do on "their" public land. Fair enough. However, when you live out west there are Forest Service heroes that I think deserve the same respect as our military veterans: Wildland Firefighters. These folks put it on the line everyday during fire season to save our forests, protect people's homes and unfortunately sometimes die doing it. It seems that the Hotshots 19 WOD is done on August 30th each year in memory of the Granite Mountain Hotshots that died here in Arizona. I will be gone on vacation on the 30th but I will do it when I return. Get ready, because it is an ass kicker. But then again, so is fighting a forest fire.
Warm-Up:
5 minutes As Many Rounds as Possible (Paced, warmup style):
15 Jumping Jacks
7 Barbell Thrusters
5 Lateral Lunges
7 Barbell Strict Press
20 Seconds Handstand Hold
Strength:
Bench Press, 4 sets of 8 repetitions. One set every 3 minutes.
Metabolic Conditioning for Time:
21-15-9 Repetitions:
Shoulder to Overhead (The bar starts and ends on the floor!)
Hanging Knees to Chest
Burpee to Bar
Cool-Down:
25m Bear Crawl
Mobility:
PVC Shoulder Girdle Stretches
Have a Great 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!!
