At Some Point the Craziness HAS to Stop and the Workout

Young black men being shot every day by cops for no good reason. Now in a place like Dallas where a police department is trying to make changes... a place where a peaceful protest by the Black Lives Matter movement was just wrapping up.... a place where the police respected the protesters last night and the protesters respected the police. And then some people unloaded on the cops. Described as snipers they shot eleven officers and five of those cops have died. There is not a lot of information but this we know is true: Once again some people not of their right mind were able to get a hold of a gun that has a capacity to kill or injure a lot of people.

Warm-Up:
Rowing HIIT: One minute warm-up pace followed by :20 of maximum effort then :40 at 70-80%. One minute cool-down for 20 minutes total.
Weight Training:
Farmer's Carry Handle Deadlift, 5 sets of 1-5 repetitions
Pendlay Row, 5 sets of 5 repetitions
Rope Handle Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 5 sets of 8-10 repetitions
Dumbbell Pullover, 5 sets of 4-6 repetitions
Core Work: Perform 30 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Hopefully today will be a better day than yesterday.

End of the 'Skins' Season and The Workout

It was a sad day for Washington fans as the Green Bay Packers dismantled the Redskins at FedEx Field today. Though they lost, it is kind of amazing how well the 'Skins did this season and they certainly exceeded expectations with a 9-7 record and a berth in the playoffs. Good start to the off season.

Workout: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest between sets.
Jumping Jack
Kettlebell Sumo Deadlift to High Pull
AbMat Sit-Up
Kettlebell Swing

Weight Training:
Strict Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Barbell Upright Row, 3 sets of 8-10 repetitions
Dumbbell Pullover, 3 sets of 8-10 repetitions
Captains of Crush Grip Trainers, 15 repetitions with each hand between each of the above sets

Have a Great Day!

Democrats are Nice People and the Daily Workouts

The first Democratic Presidential Debate revealed one big difference from the Republicans: They aren't a bunch of hateful crazy people. They were polite, they did not insult women, immigrants or people of different religions. Whether you agree with their politics or not, they were very nice and addressed the issues instead of bashing each other. It was pretty refreshing.

Morning Circuit Training: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Overhead Plate Lunge
GHD
Prisoner 20" Box Step Up
AbMat Sit-Ups
Air Squats
Calf Raises

Evening Weight Training:
Wide Grip Pull-Up, 5 sets of maximum repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 5 sets of 6-10 repetitions
Landmine Torso Twist, 3 sets of 10 repetitions
Farmer's Handle Deadlift, 5 sets of 1-3 repetitions

Have a Great Day!!

Rafael Nadal: The Old Young Guy! Full Body Workout!

Happy 29th birthday, Rafael! Nadal turns 29 years old today and has once again made it to the French Open Quarterfinals. I hope that Rafa has enjoyed his ride because he is now what I like to refer to as "old young". Starting next year, at 30 years old Nadal will be what I refer to as "young old".  A lot of athlete's in non-contact sports really hit their stride in their 30s, but recovery does not come as quickly from injury and you can start to lose a step or two. But, turning 30 gives you instant credibility: You survived your 20s!!! Enjoy the ride while you can, Nadal! Happy Birthday and I hope you win your TENTH French Open?!

Today's quote is from Teddy Roosevelt:

"The only time you really live fully is from thirty to sixty. The young are slaves to dreams; the old servants of regrets. Only the middle-aged have all their five senses in the keeping of their wits."

Workout: Full Body Workout
Warm-Up: Perform each exercise for one minute each.
Jump Rope
Trunk Twist
GHD
AbMat Crunch
Weight Training: 60 seconds rest between sets.
50m Weighted Sled Drag, 4
(Primary muscles worked: Rectus femoris)
Barbell Upright Row, 4 sets of 8 repetitions
(Primary muscles worked: Upper trapezius, deltoids and biceps brachii)
Deadlift, 4 sets of 8 repetitions
(Primary muscles worked: Erector spinae group, gluteus maximus, biceps femoris)
Weighted Dips (Bodyweight +50lbs.), 4 sets of 8 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoids, triceps brachii)
Overhead Dumbbell Triceps Extension, 4 sets of 8 repetitions
(Primary muscles worked: Triceps brachii)
Slam Ball Wood Choppers, 4 sets of 8 repetitions
(Primary muscles worked: Rectus abdominis, transverse abdominis, and obliques)

Have a Great Day!!

A Bit Strange and Back Exercises

I wrapped up my time in the field with a day off before stepping back into front country mode and working in the office again. Tomorrow I begin briefing the NOLS Semester on the Borders for the Southwest portion of their course. It is a bit strange because I have put my river gear away and will not need it again until next fall. This will be one of the longest breaks between field contracts that I have had in my NOLS career: I have chosen to stay at home and support Rebecca this summer while she continues the odyssey of medical school.

Today's quote is from Patrick Warburton:

"I have a family to support. And I'm not always going to be doing exactly what I want to do."

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Trunk Twist
Barbell Good Morning
TRX Row
Abdominal Crunch
Weight Training:
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Row, 3 sets of 10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Landmine Row, 3 sets of 10 repetitions
(Primary muscles worked: Latissimus dorsi, teres major)
Landmine Torso Twist, 3 sets of 8-10 repetitions
(Primary muscles worked:  Internal and external obliques)
Sumo Deadlift, 5 sets of 1-3 repetitions
(Primary muscles worked: Iliocostalis, longissimus, spinalis, and biceps femoris)


Have a Great Day!

Great Having Students Here at the Base, Rain and Back Day!!

We had our two NOLS Southwest Outdoor Educator Courses arrive at the base today. They spent the day getting all of their clothing and equipment they needed for two weeks of backpacking. They bagged food, pulled the fuel they will need for their stoves and started to prepare classes that they will be teaching in the field. It was a busy day... in the rain. It rained all day here which was a great thing for our beautiful chunk of the Sonoran desert... though once again the desert dog was pissed off!

Today's quote is Henry Wadsworth Longfellow:

"The best thing one can do when it's raining is to let it rain."

Workout: Back
Warm-Up: Perform each exercise in order for one minute each.
TRX Rows
Trunk Twists
Barbell Good Mornings
Abdominal Crunches
Weight Training:
Pull-Up, 5 sets of maximum repetitions to failure
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Upright Barbell Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)
Dumbbell Pullover, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!!

Winter Vehicle Maintenance and Lifting for the Back

Today I am getting ready for our drive to the east coast for the holidays by cleaning up the car and checking to make sure that it is mechanically ready to go. Gas prices have dropped which is nice, but there are a lot of things that need to be done to make sure the car will run efficiently and safely. I got a regularly scheduled oil change, got a new battery recently (the old one was OLD... and I will be damned if I will have my car die somewhere in the middle of Texas in the winter...) and most importantly for the winter, my tires have great tread on them and are properly inflated. According to www.fueleconomy.gov , you can improve your gas mileage by up to 3.3% by keeping your tires inflated to the proper pressure. Finally, check your spare tire and make sure that it is also properly inflated. You don't want to find out that it is flat when you need it the most. Safe travels!

Today's quote is from Dudley Moore:

"The best car safety device is a rear-view mirror with a cop in it."

Workout: Back
Warm-Up:
Trunk Twists, 20 repetitions
Barbell Good Mornings, 20 repetitions
Pull-Up Bar Straight Arm Hangs, 20 seconds
Weight Training:
Deadlift, 5 sets of 1-2 repetitions
(Primary muscles worked: Biceps femoris, erector spinae group)
Upright Row, 3 sets of 8-10 repetitions
(Primary muscles worked: Upper trapezius, deltoids, biceps brachii)
Pull-Up, 3 sets of maximum repetitions
(Primary muscles worked: Latissimus dorsi, infraspinatus, teres major and minor)
Bent Over Dumbbell Row, 3 sets of 6-10 repetitions
(Primary muscles worked: Latissimus dorsi)

Have a Great Day!