Yesterday's Workout

Last night was our end of season party that had a "Barnyard" theme.... I went as a Dutch Belted Bull Calf. Long story. I did however workout prior to the party but didn't get the post in before bed. So here you go with leg day to follow later.

Warm-up:
400m Weighted Run 25#
Warm-Up Super Set: Perform each exercise in order to complete a set. Two sets total. No break between exercises.
Dumbbell Overhead Triceps Extension, 10 repetitions
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
AbMat Sit-Up, 20 repetitions
Strength:
Barbell Ground to Overhead, 7 sets of 1-5 repetitions including a one repetition maximum lift
Metabolic Conditioning: AMRAP in 12 minutes. Scale weight appropriately.
Front Plate Raise 35#, 10 repetitions
Medicine Ball Push-Up, 10 repetitions
Push Press from the Rack 115#, 10 repetitions
Cool-Down:
400m Walk

Have a Great Day!!

Shoulders, Triceps and the WOD: "Whip It Good"

Quiet day in the desert. We came back from the grocery store when we noticed a car that we did not recognize pulling into the "Visitor Parking" area. We unloaded groceries and I was going to park my car when a slender, older gentleman approached me. He introduced himself and it turns out that he was an old NOLS instructor who hadn't worked in years. Chaz was in town from Montana visiting friends and he thought he would swing by the base. Chaz apparently worked a lot in Alaska and had never been to our base before, so I gave him a tour and we chatted briefly afterwards. It was neat to meet someone who had worked at the school before me and we laughed that after fifty years of taking people into the wilderness, a lot of things remain the same about NOLS.

Today's quote is from Ed Abbey:

"Wilderness is not a luxury but a necessity of the human spirit."

Weight Training: Shoulders and Triceps
Heavy Seated Dumbbell Shoulder Press
Alternating Front Dumbbell Raises
Lateral Dumbbell Raises
Captains of Crush Grip Trainers
Diamond Push-ups
Dumbbell Kickbacks
Overhead Dumbbell Triceps Extensions
Heavy Barbell Push Press
Barbell Face Breakers

Circuit Training WOD: "Whip It Good" (Each exercise done for one minute of maximum repetitions to make a set. Three sets total. No break between sets).
Heavy Rope Whips
80 lbs. Barbell Push Press
Abdominal Crunches
Heavy Bag

Have a Great Day!

Ready for Blast Off!

Hydrated all day and ate a hearty load of wonderful homemade food. Tomorrow I am ready to get back at a heavy lifting routine and circuit training. I don't know why, but it seems only fitting that my first hard day back at training comes on a legs day?!

Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Shoulder Raise
Alternating Front Dumbbell Raise
Triceps Dumbbell Kickbacks
Overhead Dumbbell Triceps Extensions
Diamond Push-ups
Captains of Crush Grip Trainers
Abdominal Crunches
Barbell Push Press
Barbell Triceps Face Breakers

Have a Great Day!

Heavy Shoulders and Triceps, No Circuit

Big day at work today. I felt fortunate to get in a morning workout and squeezed in a good adjustment by my chiropractor. Now that everything is back where it is supposed to be I can hit a good leg day tomorrow.

Weight Training: Shoulders and Triceps
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raise
Alternating Front Dumbbell Raise
Dumbbell Triceps Kickbacks
Diamond Push-ups
Overhead Triceps Press
Captains of Crush Grip Trainers

Have a Great Day!

WOD: Shoulders and Triceps "Tri, Tri and Tri Again!"

Today we did some heavy shoulder work and a circuit training that hit the triceps pretty hard: "Tri, Tri, and Tri Again!"

Dumbbell Shoulder Press
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Heavy Barbell Push Press
Heavy Shoulder Shrugs
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks

"Tri, Tri, and Tri Again!" Each exercise done for one minute and fifteen seconds, three sets. One minute rest between sets.
Jump Rope
Alternating Front Dumbbell Raise
Diamond Push-ups
Gymnastic Rings Reverse Shoulder Flies
Suspension Strap Triceps Face Breakers
Abdominal Crunches
Triceps Dips

WOD: Shoulders and Triceps, "Ain't Nothin' But a Thing, Chicken Wing!"

Got together with a few buddies today after lifting to do a great circuit workout! 

WOD: "Ain't Nothing But a Thing, Chicken Wing!" (I seem to be thinking about chicken a lot?)
Seated Dumbbell Shoulder Press
Lateral Dumbbell Raises
Alternating Front Dumbbell Raise
Weighted Diamond Push-ups
Overhead Dumbbell Triceps Press
Dumbbell Kickbacks
Heavy Barbell Shoulder Shrugs
Barbell Push Press
Triceps Face Breakers

Circuit Workout (Each exercise done for one minute. Three sets. One minute rest between sets).
Lateral Dumbbell Raise
Triceps Dips
Suspension Strap Reverse Flies
Sandbag Shoulder Press
Crunches
Heavy Bag Work
Heavy Rope Whips

How tough are your Shorts? Shoulder and Triceps WOD

I think it was about 2:00 a.m. I think. It was raining, around 40 degrees Fahrenheit and my buddy Bryan and I were standing with our 40 lbs. backpacks held over our heads. We were waiting for our companions to complete their fireman's carries. Once they were done, Cadre Bobby then explained our next two activities: Drag your buddy, with his pack on, about 75 meters then switch for the drag back. Then low crawl out through the mud 75 meters and back.

I did not envy Bryan's task as he began dragging me the 75 meters. Between me and my pack I was probably between 260-270 lbs. As Bryan pulled on the grab loop of my rucksack, I started to slide across the grass, through the mud and through several puddles that threatened to drown me. "I am sorry for everything I have done to bulk up recently" I apologized to Bryan as he grunted along in the cold muck. To myself I thought, "Man, I am glad that I am wearing a good pair of shorts".

The GoRuck Challenge this past November was a really crazy time: Fun, challenging and worth every second. The funniest part of the whole thing was that the weather in Tucson flipped 180 degrees for the 12 hours that we participated in the event. Instead of warm and 60 degrees, we got dumping rain and 40s.

The clothing you wear for the Challenge is crucial. You don't want to bring too little and freeze your ass off, becoming a burden to the rest of your team. Bring too much of anything and you are just carrying extra weight. Bobby gave us enough boulders and a sandbag to carry, we didn't need anymore weight! On top of weight considerations, whatever clothing item it is, it has to be TOUGH. This is a review of the best damn shorts I have ever owned, the UN92 Crossfit Action Shorts.

UN92 is a California based company that has been making MMA fight shorts since 1992. I have two pairs of these shorts and I wear one of them everyday for my workouts. They are versatile enough to swim in, run in, lift, jump, whatever it is that you want to do. The fabric is light, breathable and incredibly stretchy. You can move in these shorts! UN92 has managed to make not only a comfortable product but one that is also damn near bulletproof. It has a velcro fly and waist as well as a drawstring closure. I think that combination is all that kept my shorts on my butt through the GoRuck drag in the mud! My one suggestion: When washing these shorts, close the velcro waist and fly before putting them in the washing machine. If you don't, every sock you own will be stuck to the fly when the spin cycle is done!

Today's workout has made it back to Shoulders and Triceps. These dumbbell workouts while visiting for the holidays are fine, but I look forward to getting back to the gym at home! I miss my barbell, sled, hammers, tires and stones!

Standing Shoulder Press, Super-set with Suspension Strap Reverse Flies
Alternating Front Dumbbell Raise
Lateral Dumbbell Raise
Shoulder Shrugs
Sandbag Overhead Press
Dumbbell Triceps Press
Suspension Strap Triceps Face Breakers
Weighted Diamond Push-ups
Abdominal Work

Have a great day!