Redemption in an Ugly Game, Donating Blood and the Workouts

My bracket was busted a long time ago but last night two of my co-workers were battling for the title of Bracket Challenge Winner: Jimmy had Gonzaga and Michael had UNC winning the whole enchilada. In the end, UNC won giving the victory to Michael and giving the Tarheels a bit of payback for a heartbreaking loss last year at the buzzer to Villanova.

Today I am headed down to Blood Assurance to donate blood. My boss at the YMCA has asked all of the Personal Trainers to donate blood if we can. I don't know why I don't do it more often, but I am going to head down today after lifting and before I help coach the Crossfit class at noon. Wherever you are, if you have time.... donate blood BEFORE there is an emergency.

Monday Workout:
Warm-Up:
Jumping Jack, 100 repetitions
Barbell Good Morning, 15 repetitions
Weight Training:
Front Squat, 6 sets of 5 repetitions
Press From the Split Stance, 6 sets of 3 repetitions
Clean and Jerk, 5 sets of 2 repetitions at 80%
Snatch, 5 sets of 2 repetitions at 80%
Leg Press, 3 sets of 10 repetitions
Leg Extension, 3 sets of 10 repetitions
Leg Curl, 3 sets of 10 repetitions
Glute Pushback, 3 sets of 10 repetitions per side
Mobility:
Banded Shoulder Stretches
Quadriceps Stretch
Hamstring Stretch

Tuesday Workout:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 3 sets of 10-12 repetitions
Chin-Up, 3 sets of 10 repetitions
Dip, 3 sets of 10-15 repetitions
Barbell Curl, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Mobility:
Chest Stretch
Banded Shoulder Stretches

Have a Great Day!!

Friday, Saturday, Whew.... Sunday Rest Day!!

I was able to work Friday and do a number of projects around the house on Saturday.... I also had a couple of heavy lifting days so it is nice to just relax a bit today!!

Friday:
Warm-Up:
Jump Squat, 20 repetitions
Weight Training:
Deadlift, work op to best 3 repetition set then drop to 85% for 3 sets of 5 repetitions
Back Squat, 5 sets of 5 repetitions at 85%
Mobility:
Quadriceps Stretch
Hamstring Stretch

Saturday:
Warm-Up:
Jump Rope, 100 repetitions
PVC Passthrough, 20 repetitions
PVC Wraparound, 20 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Push Press, 5 sets of 5 repetitions
Triceps Cable Pushdown, 3 sets of 10 repetitions
Barbell Curl, 3 sets of 10 repetitions
Mobility:
Banded Shoulder Stretches
Chest Stretch

Have a Great Day!!

RIP Gene Wilder and the Workout

Another iconic figure of my childhood has passed away... actor Gene Wilder. What a great talent that made so many people smile! "Blazing Saddles", "Young Frankenstein", "Willy Wonka and the Chocolate Factory"... sad day. Great workout at the gym today helped me get over it.

Warm-Up:
GHD Back Extension, 10 repetitions
Air Squat, 20 repetitions
Zots Press, 4 sets of 5 repetitions
Weight Training:
Snatch Balance, 7 rounds working up to a one rep maximum
Snatch, 7 sets of 3 repetitions every minute on the minute
Back Squat, 5 sets of 8 repetitions
Power Snatch from the Block, 6 sets of 2 repetitions
Mobility:
Banded Shoulder Girdle
Quadriceps Stretch
Hamstring Stretch

Have a Great Day!!

Two For One and Building Furniture

I spent most of the evening yesterday putting together the mother lode of furniture that arrived here in Chattanooga. The bonus of not owning any furniture paid dividends when we were moving to Tennessee. We ordered a ton of furniture for our new little house but ended up waiting two weeks for it to arrive. Yesterday it all rolled in and I was NOT going to sleep on the floor one more night and got the bed put together.... and slept like a baby. However, I did not get the blog posted.... which I will do now.... and post today's leg workout.

Warm-Up:
Row, 5 minutes
Weight Training:
Seated Dumbbell Shoulder Press, 3 sets of 10 repetitions
Seated Overhead Triceps Extension, 3 sets of 10 repetitions
Seated Dumbbell Side Raise, 3 sets of 10 repetitions
Dumbbell Triceps Kickback, 3 sets of 10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Warm-Up: Perform each exercise in order to complete a round. No rest between exercises. Three rounds total.
Jump Rope, 50 repetitions
24" Box Jump, 10 repetitions
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Weighted Standing Calf Raise, 3 sets of 10 repetitions
Barbell Good Morning, 5 sets of 8-10 repetitions
25m Weighted Sled Push, 5 rounds
25m Overhead Plate Lunge (45#), 5 rounds
Core Work: Perform 20 repetitions of each of the following exercises in order. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Quick Post: Strength Training Saturday

Warm-Up:

400m Jog

3 Rounds:

10 Hand Release Push-Ups

15 Air Squats w/ stall at the bottom

20 GHDs

25 AbMat Sit-ups

Strength:

Back Squat, 5 sets of 5 repetitions

Bench Press, 5 sets of 5 repetitions

Standing Weighted Calf Raise, 3 sets of 15 repetitions

Deadlift, 5 sets of 1-2 repetitions

Captains of Crush Grip Trainers, 3 sets of 15 repetitions

Bent Over Barbell Row, 5 sets of 5 repetitions

Cool-Down:

400m Walk

PVC Shoulder Girdle Stretch

Quadriceps Stretch

Hamstring Stretch

Have a Great Day!!

Gun Control, Jeff Jefferies and Crossfit Day Five

Another mass shooting, this time in Louisiana. I have no idea when we are going to do something about gun violence in this country. It is embarrassing. I could go on a great rant but you would probably love watching this video by comedian Jeff Jefferies more than reading my expletives. "Guns to a Drone Fight"... priceless.

Great Friday at Crossfit. The warm-up today included a couple of fun games that got us moving quite a bit. The workout was short but very challenging. Light on the legs but pretty strenuous on the upper body. The Burgener warm-up led by the coach did a fantastic job of breaking down the clean into manageable bits to get people doing the exercise properly.

Warm-up:
90 second row + 90 second continuous wall therapy  air squats (facing wall, hands on wall, feet as close to wall as form allows)
10 PVC Wrap Arounds
10 PVC Passthroughs
Modified Burgener Warm-up clean focus with PVC
Game:
10 Min CrossFit game Pizza Box Knock Off (If someone knocked the AbMat out of your one hand you had to do three burpees... ugh) and a Crabwalk to Ball Collection Team Event
WOD:
Metabolic Conditioning for Time:
3 Rounds
200m Run
6 Squat-clean-thrusters (75/55) (I went with 95lbs. The Rx+ was 135lbs.)
10 Pull-ups (band as needed or supine ring rows)
Cool Down:
1:30/side single-leg row (strapless)
Mobility:
3 minute Quadriceps stretch

Have a Great Day!!

WTF is Jimbo Fisher Thinking? Leg Day!!

Florida State football players De'Andre Johnson and Dalvin Cook have been suspended from the team for separate assault charges on women. Coach Jimbo Fisher has responded by banning FSU players from local bars?! Does he actually think that banning players from local bars will keep his players from punching women? College students can drink ANYWHERE near the FSU campus, they don't need to drink at bars. They will still be drinking. They will still be interacting with women on campus. There will still be conflicts on campus. At some point they need to display some common sense, some judgement and some maturity. Jimbo Fisher, start by teaching these young men about being productive members of their community. When there is trouble in the future (Not if, but when...), teach your players to be the better man and walk away from it.

Today's quote is from Charlotte Bunch:

"Sexual, racial, gender violence and other forms of discrimination and violence in a culture cannot be eliminated without changing culture."

Workout: Legs
Warm-Up:
Jumping Jack, 50 repetitions
Bicycle Abdominal Crunch, 100 repetitions
36" Box Jump, 10 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Standing Weighted Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
25m Side Step with Resistance Band, 3 sets

Have a Great Day!!

An Ankle, Fingers and a Leg Workout

Okay, first things first: I hope that C.J. Wilson, Jason Pierre-Paul and Rory McIlroy will be able to return to their professional careers as soon as possible. I would not wish these types of things on anyone. But... What the hell were they thinking?! The first two collectively lost three fingers in firework accidents (?) on the 4th of July and Rory ruptured a ligament in his left ankle playing soccer with his buddies. C.J. Wilson may or may not have made the Buccaneers' roster prior to his injury, JPP was still working out his contract with the New York Giants and Rory will now most likely miss the British Open. All together, these things (fireworks and soccer...) that I could handle as a 12-year old kid have maimed two of them for life and cost them potentially millions of dollars! Someone failed these guys when it comes to risk management. Yes, money is not everything. But, I guarantee that all three of them would love to go back in time and change what has happened to them.

Today's quote is from Charles Duhigg:

"Between calculated risk and reckless decision-making lies the dividing line between profit and loss."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets of 20 repetitions
50m Weighted Sled Drag, 3 sets
Seated Weighted Calf Raise, 3 sets of 15-20 repetitions
25m Weighted Sled Push, 3 sets
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Forward Lunge, 3 sets of 8-10 repetitions

Have a Great Day!!

Just the Facts When it Comes to Independence and a Leg Workout!

The "Founding Fathers" were not messing around at all when they declared their independence from England. I love listening to the reading of the Declaration of Independence. I like to think of Jefferson and other people like Ben Franklin choosing each word very carefully. The word that stands out to me is the word "facts". "The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world." There was no wishy-washy words like "To prove this, let these ACCUSATIONS be submitted to a candid world." They submitted FACTS. They had had enough.

Today's quote is from Aldous Huxley:

"Facts do not cease to exist because they are ignored."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 75 repetitions
Toes to Bar, 3 sets of 15 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat with PVC Pipe, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
50m Sled Drag, 3 repetitions
Weighted Standing Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions

Have a Great Independence Day!!

Some Texas Counties on Same Sex Marriage and Leg Day

I cannot believe what I heard on the radio today. There are a number of counties in Texas that are ignoring the recent decision made by the Supreme Court of the United States making same sex marriage constitutional. These counties are not issuing these marriage licenses based on "religious reasons"?! What?!

I would guarantee that if the decision had gone in the other direction, if the Supreme Court had decided that same sex marriage is not a constitutional right then these same counties in Texas would be crowing from the rooftop of their county seat and beating us over the head with the ruling. You and your bigoted ways that denied a whole group of American citizens equal rights under the law lost. Get over it.

Today's quote is from Jon Huntsman Jr. (ironically):

"People truly reaching across boundaries - be they religious or race, political or geographic. A state that is sincerely civil and respectful of each individual's pathway toward life, liberty and the pursuit of happiness will be our goal."

Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
36" Box Jumps, 15 repetitions
TRX Push-Up Knee Tuck Exercise, 25 repetitions
TRX Push-Up Knee Side Tuck Exercise, 10 repetitions per side
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
GHD, 3 sets 15 repetitions
25m Weighted Sled Push, 3 sets of 1 repetition
Romanian Deadlift, 3 sets of 10 repetitions
25m Sidestep with Resistance Band, 3 sets of 1 repetition
Standing Weighted Calf Raise, 3 sets of 20 repetitions
Axle Bar Weighted Hip Thrust, 3 sets of 10 repetitions

Have a Great Day!!

Judicial and Leg Day!

Wow, today was quite a legal day! First, the Supreme Court of the United States finally decided that all of us are equal in the eyes of the law. Certainly a watershed moment, one that countless people have suffered for to finally see come to fruition. And in a much less dramatic moment, I am done with my jury duty and I am off the hook to go back here in Pima County for another two years!

Today's quote is from Barack Obama:

"I know a change for many of our LGBT brothers and sisters must have seemed so slow for so long. Real change is possible. Shifts in hearts and minds is possible. Sometimes there are days like this, when that slow, steady effort is rewarded with justice that arrives like a thunderbolt."

Workout: Legs
Warm-up:
Jumping Jack, 50 repetitions
Torso Twist, 25 repetitions
Barbell Good Morning, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Dumbbell Weighted Reverse Lunge, 3 sets of 10 repetitions
Barbell Weighted Standing Calf Raise, 3 sets of 20 repetitions

Have a Great Day!!

LeBron Cannot Do It Alone and a Heavy Lifting Day

Game five of the NBA Finals was close until the fourth quarter. The Cavaliers did a great job to double team Stephen Curry to get the ball out of his hands or make him take a crazy shot. The MVP however has the talent to either find the open man or make some unreal shot that has no business being taken, much less made. At some point, one of the Cleveland Cavaliers is going to have step up to help "The King" out. I will say that I have no idea why Timofey Mozgov only played nine minutes in game five after scoring 28 points in game four? Who knows how these things are decided?! I do know that basketball is a team sport and last time I checked, LeBron is still one person.

Today's quote is from Babe Ruth:

"The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime."

Workout: Heavy Full Body Day
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
Barbell Good Morning
AbMat Crunch
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
Bench Press, 5 sets of 5 repetitions
Back Squat, 4 sets of 4 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 4 sets of maximum repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Barbell Push Press, 3 sets of 2-4 repetitions
Dumbbell Hammer Curls, 3 sets of 10 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!

Death of a Legendary Bad Guy and a Lower Body Workout

Christopher Lee passed away after living a long life of acting as the ultimate bad guy. From Dracula and Frankenstein's Monster, to the three nippled Scaramanga battling James Bond. In "Serial" he played a character named Skull, a businessman turned leader of a gay biker gang. And of course, there were my favorites, Count Dooku and Saruman in "Star Wars" and "Lord of the Rings" respectively. The passing of a true legend in villainy! Rest in peace.

Today's quote is from Christopher Lee:

"To be a legend, you've either got to be dead or excessively old!"

Workout: Lower Body
Warm-Up: Perform each exercise for one minute
Jumping Jack
Torso Twist
Barbell Good Morning
AbMat Abdominal Crunch
Weight Training:
Deadlift with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Erector spinae group, biceps femoris, gluteus maximus)
Back Squat with 70% 1-RM, 4 sets of 5 repetitions, 30 seconds rest between sets
(Primary muscles worked: Gluteus maximus, rectus femoris, vastus lateralis, medialis, and intermedius)
24" Prisoner Box Step-Up, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Rectus femoris, vastus lateralis, medialis, and intermedius)
Barbell Hip Thrust, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gluteus maximus)
Standing Weighted Calf Raises, 3 sets of 10 repetitions, 60 seconds rest between sets
(Primary muscles worked: Gastrocnemius, soleus)

Have a Great Day!

Burritos, Miniature Golf and Leg Day

All of the in-town staff here at NOLS Southwest got together, went and got burritos and then went to Golf n' Stuff here is Tucson. It was a great time together before all of the craziness of the season starts once our students arrive. I played a round of miniature golf with three of my co-workers and it was a little bit dark and absolutely hilarious! Hopefully the rest of our fall season keep us laughing and having fun!

Today's quote is from Mark Twain:

"Golf is a good walk spoiled."

Workout: Legs

Warm-Up: Perform each exercise in order for one minute.

Jump Rope

Prisoner Step-Ups

Wall Sit

Weight Training:

Back Squats with Heavy Chains, 3 sets of 6-10 repetitions

Reverse Lunges with Weighted Barbell, 3 sets of 6-8 repetitions

Calf Raises with Weighted Barbell, 3 sets of 20-30 repetitions

GHD, 3 sets of 10-15 repetitions

25m Weighted Sled Push, 3 sets

Forearm Roll-Ups, 3 sets of 5 repetitions

Have a Great Day!

Athlete Branding and Leg Day

I watched the Redskins play the Ravens tonight in pre-season football. RGIII once again seemed to under perform when in the game. My problem with RGIII is that he had his "brand" going before he ever did anything on the field in the NFL. I have seen him in ads for Adidas, Subway and Gatorade. All of that money and publicity and he has not done anything on the field.

Tonight, back-up quarterback Kirk Cousins outplayed RGIII in the second half of the game. I would just like to see athletes get out on the field, win games, make a name for themselves professionally and then work on their brand. Greed is very powerful.

Tonight's quote is from Charles Kuralt:

"There are a lot of people who are doing wonderful things, quietly, with no motive of greed, or hostility toward other people, or delusions of superiority."

Weight Training: Legs
Back Squat, 5x5
Weighted Calf Raises, 3 sets of 20 repetitions
Stiff Leg Dead Lifts, 3 sets of 6-8 repetitions
GHD, 3 sets of 20 repetitions
Reverse Barbell Lunges, 3 sets of 6-8 repetitions

Have a Great Day!