Canines and Yard Work!!

It was very nice today for the entire family to have the day off. The morning was spent by the humans doing yard work and by the canines running around like crazy creatures in the backyard!!

Warm-Up: Perform each exercise in order to complete a round. Three rounds total. No rest between exercises or rounds.
Jump Rope, 60 repetitions
24" Step-Up, 10 repetitions per leg
AbMat Sit-Up, 25 repetitions
Weight Training:
Back Squat, 5 sets of 5 repetitions
Metabolic Conditioning: Perform each exercise in order to complete a round. 20 rounds for time.
Walking Lunges, 10 repetitions
Push-Up, 5 repetitions
Core Work: Perform 35 repetitions of each of the following exercises. No rest between exercises.
Flutter Kick
Lying Heel Touch
Lying Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Late Post, A Desert Hurricane and the Workout of the Day

Last night the base got hit by an impressively violent storm. The wind was gusting like crazy, horizontal sheets of rain pounded the buildings and the wash that cuts through the property burst it's banks. My morning was spent doing clean-up of fallen tree parts and moving standing water so it won't make a comfy home to mosquitos.

Warm-Up:
Complete a 6 minute AMRAP of: 
15 Air Squats
5 Hand Release Push-Ups
10 Walking Lunges
20 PVC Passthroughs
Strength:
Bench Press 4 sets of 12 repetitions (one set every three minutes)
Metabolic Conditioning for time:
80-60-40-20
Wall Ball Toss
400m run after each set of Wall Balls
Cool-Down:
3 sets of 15 Elbows to Knees
400m Walk

Have a Great Day!

The Bracket was Close But Coach K Does it Again!!

Last night's NCAA Championship Game was a fantastic event. In the end Duke broke my bracket during the final game of the season. Like it was hard to bet against Tom Izzo at Michigan State, I really should have stuck with Coach K. Coach K with over 1000 wins, 5 national titles and coaching USA basketball has to make him one of the best coaches of all time. A well deserved victory for the Blue Devils.

Today's quote is from Mike Krzyzewski:

"To me, teamwork is the beauty of our sport, where you have five acting as one. You become selfless."

Workout: Legs
Warm-Up:
Spin Bike HIIT, 30 minutes
Weight Training:
Circuit Training: Perform each exercise with an 85 lbs. barbell in order to complete a set. Three sets total. No rest between exercises with a two minute break between sets.
Back Squat, 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
25m Walking Lunges
(Primary muscles worked: Rectus femoris, gluteus meximus, vastus lateralis, intermedius, and medialis)
Weighted Calf Raise, 35 repetitions
(Primary muscles worked: gastrocnemius, soleus)
Romanian Deadlift, 15 repetitions
(Primary muscles worked: Biceps femoris)
Bicycle Abdominal Crunch, 75 repetitions
(Primary muscles worked: Rectus abdominis)

Have a Great Day!!

Bit of a Crusher Workout Day!

Today we had a group workout with five folks that showed up in the evening. It was a short 35-ish minute circuit, but it was brutal. The five of us were working out and Rebecca came home from med school and none of us greeted her. "No one made eye contact with me. Everyone seemed to be suffering through their own personal hell."

Today's quote is from Florence Griffith-Joyner:

"You were born to run. Maybe not that fast, maybe not that far, maybe not that efficiently as others. But to get up and move, to fire up that entire energy-producing, oxygen-delivering, bone-strengthening process we call running."

Workout: Legs
Morning Routine:
HIIT Spin Bike Routine, 30 minutes

Evening Circuit: Complete each exercise in order to complete a set. Three sets total. Short water break between sets.
400m Run
100m Weighted Sled Drag
24" Box Jump, 30 repetitions
Barbell Back Squat, 30 repetitions
20m Weighted Walking Lunge
Abdominal Crunch, 50 repetitions
100m Farmer's Carry

Have a Great Day!!

Fast and Furious Leg Workout and Post!!

It was a rainy overcast day here in the desert but we were able to get a lot of work done. I was a bit bummed to hear that one of our community members is leaving to pursue other opportunities in the Pacific Northwest. We are a tight knit community and when one person leaves, it can create a bit of a hole in the fabric so to speak. I do wish her all the best in her new pursuits.

I am going to give a quick post on the leg circuit that we did today. The workout was a fast forty minutes of pain.

Today's quote is from Billy Crystal:

"What's so fascinating and frustrating and great about life is that you're constantly starting over, all the time, and I love that."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Step-Up, 20 repetitions with each leg
Abdominal Crunch, 30 repetitions
Weight Training: Perform each exercise in order to complete a set. Leg exercises are performed with an 80 lbs. weighted barbell. No rest between exercises. Three sets total.
Split Squat, 10 repetitions per side
Calf Raise, 25 repetitions
Romanian Dead Lift, 15 repetitions
25m Walking Lunge
Abdominal Crunch, 50 repetitions

Have a Great Day!!

Birthday, State of the Union and Leg Day!

Big day here. Rebecca turned 40 years old today, so of course we had to celebrate that! It is a tribute to taking good care of herself that most of her medical school colleagues think she is in her late twenties! Despite being in medical school she finds the time to exercise 4-5 times a week!

President Obama gave the State of the Union address tonight. It seems that the Union is strong. We have got the economy back online, the unemployment rate is down and our brave members of the armed forces are not fighting and dying as much as they have been. The President's approval rating is back above 50% and he has nothing to lose by making bold moves. I am a huge fan of his idea of making two years of community college free! We will see how the next few years turn out. I for one am feeling confident in the leadership of our President.

I am going to quickly get the leg workout posted and get to bed.

Workout: Legs
Warm-Up: Perform each exercise for one minute.
Jump Rope
Step Up
Barbell Good Mornings
Air Squats
Abdominal Crunches
Weight Training:
Split Squat, 3 sets of 10 repetitions
25m Walking Barbell Weighted Lunge, 3
Standing Barbell Weighted Calf Raise, 3 sets of 20-25 repetitions
Romanian Deadlift, 3 sets of 10-15 repetitions
25m Side Step with Resistance Band, 3

Have a Great Day!!

NFL Playoffs, The Come Back Trail and Leg Day!

The Patriots, Seahawks  and Packers are moving on in the NFL playoffs. I really don't support any of those teams, but I did pick two of them in my playoff bet. I have closed the gap to a 3-6 deficit. The one thing that I will say for sure is that I cannot see anyone beating the Seattle Seahawks. They just look bigger, nastier and faster than everyone else left in the playoffs. Certainly they are going to be very hard to beat at home.

Today's quote is from Dan Marino:

"Sure, the home field is an advantage, but so is having a lot of talent."

Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Abdominal Crunches, 100 repetitions
Weight Training:
Barbell Split Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
25m Barbell Weighted Walking Lunge, 3 sets
(Primary muscles worked: Rectus femoris, vastus intermedius, vastus lateralis, vastus medialis, gluteus maximus)
Standing Barbell Weighted Calf Raise, 3 sets of 15-20 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
Romanian Deadlift, 3 sets of 10 repetitions
(Primary muscles worked: Biceps femoris, gluteus meximus)

Have a Great Day!!

Leg Day!!

There is something about leg workouts. The rest of the week seems like a piece of cake after you have completed a tough leg day. My legs may feel like they are on fire, but I guarantee a good night's sleep!

Today's quote is from Tre Cool:

"I caught on fire twice on the stage. I was promptly put out. It was just my leg."

Workout: Legs
Warm-Up:
HIIT Spin Bike Workout, 20 minutes
25m Walking Lunges, 3 sets
Prisoner Step-Ups, 3 sets of 20 repetitions

Weight Training: 3 sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 25 repetitions
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!