DT Hero Workout and the Last Day with the Barbell for Awhile

I broke down the power rack and got everything ready to load into the trailer tomorrow. To wrap up the workouts 'til I unpack in Tennessee I did one of the Hero WODs today: "DT". The workout is named for USAF SSgt Timothy P. Davis who was killed on February, 20 2009 when his vehicle was struck by an IED.

Warm-Up: Complete a 5 minute AMRAP of: 
Jump Rope, 40 repetitions
AbMat Butterfly Sit Up, 15 repetitions
100m Run
Wall Ball Shot, 10 repetitions
Workout: "DT", 5 Rounds For Time. Each repetition starts from the floor.
Deadlift (155# / 105#), 12 repetitions
Power Clean (155# / 105#), 9 repetitions
Jerk (155# / 105#), 6 repetitions
Cool-Down:
400m Slow Jog
Core Work: Complete 15 repetitions of each exercise in order with no rest between exercises.
Flutter Kick
Lying Heel Touch
Knee Pull-In
Lying Leg Lift

Have a Great Day!!

Dogs Love Dogs and the Workout

We woke up early and watched our friends leave for their summer home in Wyoming. Along with the humans left our dog Ocho's best friend Owen. We are hoping that despite everyone's busy schedules there will be a day that Owen will come visit Ocho at our new home in Chattanooga.... but who knows? Ocho has been very lucky. Since we have found him he has had a lot of canine friends to keep him company. Ocho will not have that in Chattanooga.

Enter the Tennessee Valley Australian Cattle Dog Rescue. We filled out the five page application and plan to visit the rescue to look for a young match for our own little Heeler. Biscuit is a good looking dog!!

Warm-Up: Complete each exercise in order to complete a set. Three sets total at a warm-up pace
Air Squat, 15 repetitions
Double Under or Single Under, 20 repetitions or 40 repetitions
20"Box Jump, 10 repetitions
Wall Ball 16#, 10 repetitions
Strength Training:
Back Squat, 5 sets of 3-6 rep
100m Farmer's Carry, 3 rounds
Metabolic Conditioning: "Nancy", 5 Rounds For Time.
400 Meter Run
Overhead Squat (95# / 65#), 15 repetitions
Mobility:
Couch Stretch

Have a Great Day!!

A Man Before His Time and the Workout of the Day

It was very sad for me to hear that former President Jimmy Carter was diagnosed with brain cancer this week. I don't think that the United States was ready for Carter. Jimmy was "Green" before it was cool, installing solar panels on top of the White House (later removed by Reagan?!) and famously told Americans to turn down the heat in their homes and "put on a sweater" during the energy crisis of the late 70s to early 80s.

Carter's greatest impact on the world certainly came after being the 39th President of the United States. Carter has spread democracy around the world more than any other President through the Carter Center. The Carter Center was founded to advance human rights around the globe and has been the primary tool Jimmy has used to observe and certify the legitimacy of elections in other nations, lead peace negotiations, and to help eradicate diseases around the world. Carter is a veteran who served in the Navy and won the Nobel Peace Prize in 2002. The irony is that Carter won the Nobel Prize in 2002 for among other things, protesting President George W. Bush's war in Iraq. I wish somebody would have listened to him.... like I said, a man before his time. Carter is 90 years old and I can only hope for all of the world that he makes it a bit longer. We are a better species with him around no matter what your politics are.

Workout of the Day:
Warm-Up:
5 minutes AMRAP, Warm-Up Paced:
40 Jump Rope Skips (or 20 Double Unders)
10 24" Box Jumps
10 Wall Ball Toss
Workout:
200 Calorie Rowing Machine for Time
Every minute stop and perform 5 burpees
Cool-Down:
100 AbMat Sit-Ups
400m Walk
Mobility:
30 second Pull Up Bar Hang
Hamstring Stretch

Have a Great Day!!

Shoulders and Triceps WOD: "Need a Shoulder to Cry On?"

Today I did heavy shoulder work with a lot of bodyweight triceps exercises. The circuit training, "Need a Shoulder to Cry On" had a strong showing with seven participants! Crushed it all out to the Pandora disco station. My one main complaint: "Billy Jean" by Michael Jackson, NOT disco.

Seated Dumbbell Shoulder Press

Lateral Dumbbell Raise

Alternating Front Dumbbell Raise

Diamond Push-ups

Dumbbell Triceps Kickbacks

Overhead Dumbbell Triceps Press

Heavy Barbell Push Press

Heavy Barbell Shoulder Shrugs

Barbell Triceps Face Breakers

"Need a Shoulder to Cry On" (Each exercise done for one minute and fifteen seconds. Three sets of exercises. One minute break between sets.)

Barbell Push Press

Triceps Dips

Abdominal Crunches

Diamond Push-ups

Kettlebell Swings

Seated Wall Ball Toss

Heavy Rope Whips

Have a Great Day!!