Crack of Dawn and Back Day

In-patient pediatrics rotation has us back to 4am wake-ups. Meals are the time that we get to spend together so I get up and we have breakfast together and then after the evening workout we have dinner. I am thankful to whatever it is in my genetics that makes it easy for me to transition to early mornings. The dog on the other hand, he seems to not understand what the hell we are doing up so early?!

Today's quote is from William Arthur Ward:

"Change, like sunshine, can be a friend or a foe, a blessing or a curse, a dawn or a dusk."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total.
Jump Rope
Trunk Twist
AbMat Abdominal Crunch
Glute-Hamstring Developer
Weight Training:
Sledge Hammer Swing, 15 repetitions per side
(Primary muscles worked: Rectus abdominis, latissimus dorsi, the lower and middle trapezius, obliques)
Deadlift (Sumo or Conventional), 5 sets of 1-5 repetitions
(Primary muscles worked: Erector spinae, biceps femoris)
Weighted Pull-Up (Bodyweight +25lbs.), 30 total repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 30 total repetitions
(Primary muscles worked: Trapezius, deltoids and biceps brachii)
Tire Flip, 3 sets of 5 repeitions
(Primary muscles worked: Rectus femoris, vastus lateralis, vastus intermedius, vastus medialis)

Have a Great Day!!

New Instructors Coming In Hot and Back Day!!

Today we begin the briefing for the next generation of NOLS instructors to come out of NOLS Southwest. It is always exciting to see the new faces of folks arriving to educate our students in the wilderness. The challenge of taking a NOLS Instructor Course lies in the fact that it is a 35-day job interview. The challenge of working a NOLS Instructor Course is making it NOT feel like a 35-day job interview where the participants are competing with each other.

Today's quote is from Simon Sinek:

"Leadership is not about the next election, it's about the next generation."

Workout: Back
Warm-Up: Perform each exercise for one minute.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Bicycle Abdominal Crunches
Weight Training: (For those not working the NOLS Instructor Course.... they are in NOLS Mode!)
Pull-Up, 3 sets of maximum repetitions
Upright Barbell Row, 3 sets of 10 repetitions
Bent-Over Dumbbell Row, 3 sets of 8-10 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Kettlebell Swing, 3 sets of 10 repetitions

For those NOT working the NOLS Instructor Course:
Super Set: Perform each exercise in order to complete a set. Three sets total.
Sledgehammer Swing, 10 repetitions per side
Tire Flip, 5 repetitions
100m Farmer's Carry

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!