Redskins in England and the Run

I finally get to see a Washington Redskins' game on TV instead of listening on the radio. All it took was for them to travel all the way to England to play the Bengals. The offense looked pretty good but once again the special teams and defense looked amazing.... ly bad.

I bumped the Sunday run up to two hours today. It want much better than last Thursday's run.... it may be the fact that it was 33 degrees cooler?

Workout:
Run, 2 hours
Mobility:
Hamstring Stretch
Quadriceps Stretch

Have a Great Day!!

Near Miss, Skins Big Ugly Win and Running

Got up for an early morning run at 5:30 am. The only problem with a crack of dawn run is that even though I am running down a busy business district street, nothing is open. You may ask why this would be a problem?! True there was almost no traffic and the temperature was a wonderful 65 degrees... much better than the 90+ degrees last Thursday?! No, the problem is when you have to take an emergency crap, there is nowhere to really go! I was in a bad state when I finally found a coin operated laundromat that was open and had a bathroom.... it was dangerously close to a disaster. The rest of the run went great!!

The Redskins pulled out an incredibly ugly win over the NY Giants. I will take it though, especially since the Redskins have not won in New York in five years?! Crazy.

Workout:
Run, 1 hour and 30 minutes

Have a Great Day!!

Redskins are Terrible and the Workout

I do not know what to say except that the Redskins look really bad at the moment. They better turns things around quickly?!

Warm-Up:
Row, 500m
PVC Passthrough, 10 repetitions
PVC Wraparound, 10 repetitions
Weight Training:
Clean from High Blocks, 75% 1-RM 4 sets of 5 repetitions
Super Set: Perform each exercise in order to complete a set. Three sets total. No rest between exercises.
Back Squat, 80% 1-RM 5 repetitions
Bent-Over Barbell Row, 6 repetitions
Hang Power Snatch, 60% 1-RM 2 repetitions, 65% 1-RM 2 repetitions, 70% 1-RM 5 sets of 2 repetitions
Deficit Pull Snatch Grip, 85% 1-RM 4 repetitions, 90% 1-RM 3 repetitions, 95% 1-RM 2 repetitions
Dumbbell Incline Chest Press, 4 sets of 8 repetitions
Mobility:
Banded Shoulder Girdle Stretches
Quadriceps Stretch
Hamstring Stretch
Foam Roller Work

Have a Great Day!!

Josh Norman? Really? And the Workout

The Washington Redskins signed CB Josh Norman today for five years and $75 million?! Now, I will be the first to admit that the 'Skins need some help in the defensive back field and Norman is a very talented player. There are a couple of concerns for me: 1) The 'Skins have a terrible history of signing very expensive free agents that turn out to be busts (i.e. the list could go on for pages but I will narrow it to two words: Albert. Haynesworth.) 2) The 'Skins finally have a locker room that is settled and now they add this guy? I hope that Scot McCloughan knows what the hell he is doing!

Warm-Up: Perform each exercise in order for one minute each to complete a set. Two sets total, no rest between sets.
Jump Rope
Hanging Knee to Chest
PVC Wraparound
PVC Passthrough
Weight Training:
Barbell Ground to Overhead, 5 sets of 4-6 repetitions
Triceps Cable Push Down, 3 sets of 8-10 repetitions
Barbell Shrug, 5 sets of 6-10 repetitions
Medicine Ball Push-Up, 5 sets of 20 repetitions
Seated Dumbbell Side Raise, 5 sets of 8-10 repetitions
Axle Bar Skull Crusher, 3 sets of 8-10 repetitions

Have a Great Day!!

Well Hell.... The 'Skins Did It! Running But No Weights

The Washington Redskins answered all of the critics last night with a convincing win over the Eagles on the road. NFC East Champions. Weird. Anybody that told you that the 'Skins would find themselves in this position at the beginning of the season was either A) a maniacally loyal Redskins fan with no grip on reality or B) a liar who was just pitying the poor, insane Redskins fan. For now we can just sit back, relish our NFC East Championship and feel all warm and fuzzy knowing that we cannot end with a losing record! Enjoy it while it lasts.... the 'Skins are most likely hosting the Seahawks in the first round of the playoffs.... the same Seahawks that have eliminated the Redskins in their last three playoff appearances. You throw one 800 lbs. gorilla off your back, another one takes its place!

Workout:
Rest Day from the Weights and Strength Training
Steady Pace Cardio, 3 Mile Run
Mobility:
Quadriceps, Hamstrings and Calf Stretches

Have a Great Day!

Time for Kirk to Get a Monkey Off His Back? How About the Gorilla? And the Daily Workout!

The Redskins play the Eagles tonight in Philadelphia. It is true that there is a lot at stake tonight: Whoever wins will be in the driver seat to win the NFC East and go to the playoffs. For Kirk Cousins there is a whole lot more at stake. Can this guy win a big game under the lights being the only game on TV? Can he win on the road? How about three wins in a row? Can he close the deal that will send the 'Skins to the playoffs for the first time since RGIII took them there in 2012? Is Cousins worthy of a contract for a starting QB in the NFL? One big win tonight may answer every one of those questions. A loss and all of them may linger unanswered a bit longer. This is not a monkey on his back.... it is an 800 lbs. gorilla!

Warm-up:
Jumping Jack, 30 repetitions
Air Squat, 50 repetitions
Workout:
AMRAP 15 minutes:
Dumbbell Romanian Deadlift, 10 repetitions
Hand Release Push-Up, 15 repetitions
AbMat Sit-Up, 20 repetitions
Mobility:
Quadriceps and Hamstring Stretches

Have a Great Day and Hail to the Redskins!!

Redskins Alone in First Place?! Workout of the Day!

Today is a great day in Redskins' Nation! Nothing is better than having the Redskins win and the Giants, Eagles and Cowboys lose and hear that the Cowboys are eliminated from the playoffs!! I honestly was hoping for a five win Redskins' season just to improve from last year's debacle.

The perfect situation for me would be this: Somehow the Skins go 8-8 on the season by beating the Dallas Cowboys in Dallas but don't go to the playoffs. This would allow me to have 1) The satisfaction of beating the Cowboys in Dallas, 2) Not have a losing record and dramatically improving from last season and 3) I blissfully end the season on a high note instead of hosting a playoff game against some team like Seattle who just obliterate the 'Skins at home.

Warm-Up:
Dog Walk, 3 miles
PVC Wraparound, 10 repetitions
PVC Passthrough, 10 repetitions

Workout:
AMRAP in 15 minutes:
Burpees, 5 repetitions
Box Jumps, 10 repetitions
AbMat Sit-Ups, 15 repetitions

Cool-Down and Mobility:
Dog Walk, 1/3 mile
Quadriceps Stretching

Have a Great Day!!

Redskins: That Was Miraculous. Rest Day

I have never been so bummed out by the first half of a Redskins game. I have become resigned in the fact that the 'Skins are probably going to win five games this season and I had counted the Tampa Bay Buccaneers as one of those potential five wins. When they went down 24-0 I was sure that it was over. The fact that they came back and won that game is a miracle. You never see Kirk Cousins like this!!! Kirk deserves to be fired up after that come from behind win! Still....Five win season and I will be happy.

My partner returned late Saturday night from a month long medical school away rotation in the DC area. Sunday was the rest day from weight training and we just relaxed and took the dog on a walk. It was good to move, even a little bit but give the body a break from the weights. Back to the workouts today!!

Sunday Rest Day:
Walked with the Dog, 3.5 miles

Have a Great Day!!

Redskins: Competitive But Still Losing. Workouts of the Day

It seems like other teams have figured out how to beat the Redskins: Load up the box and stop the run. Force Kirk Cousins to beat you. Depending on which Cousins shows up will determine the outcome of the game. Pick 6 in overtime..... Bad Cousins.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jumping Jack
Hand Release Push-Up
AbMat Sit-Up
Dumbbell Side Raise
KB Swing
Rotational Wall Ball Toss
Heavy Rope Whip

Evening Weight Training:
Dumbbell Chest Press, 5 sets of 4-10 repetitions
Axle Bar 21 Curl, 3 sets of 21 repetitions
Weighted Dip (Bodyweight +35 lbs.), 3 sets of maximum repetitions
Concentration Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, one set of 15 repetitions after each of the above sets

Have a Great Day!!

Secret to a Redskins' Win Tomorrow and the Workout of the Day

Here is the formula for success for the Redskins to upset the Falcons tomorrow: 1) Multiple drives that are run heavy and take 10+ plays per drive, eating the clock. 2) Pot Roast and the rest of the Capital Punishment unload on Matt Ryan all game long. If Matt Ryan has time he is going to hit Julio Jones early and often and he will have 1,000,000 receiving yards tomorrow. And that is how the 'Skins will lose the game.

Warm-Up:
400m jog
15 Air Squats with Stall for one second at the bottom
Strength Training:
Back Squat, 5 sets of 4-10 repetitions
Metabolic Team Training:
20 minutes AMRAP: Count the number of Wall Ball Shots and meters rowed.
One athlete rows 500m
Other athlete does Wall Ball Shots with a 20# ball
When 500m row is complete switch places. Rinse, repeat.
Cool-Down:
400m walk
Mobility:
Quad and Hamstring Stretches

Have a Great Day!!

Saturday Rest Day, Sunday Workout and one More Reason to be Offended by the Redskins!

My brother and I were once again lamenting about the possible destruction of Kirk Cousins this week by the terrifying Rams' defensive line. While we were on the subject of how embarrassing the Redskins' performance is, we realized.... on top of their name being a racial slur... the Redskins' weekly performance is insulting to all Native Americans! Having the image of a Native American warrior on the uniforms of players that are so terrible is slanderous!

Yesterday was the unplanned rest day having to do some unexpected work. Back at it today!!

Metabolic Workout:
Warm-Up:
400m Slow Jog
75 AbMat Sit-Ups
AMRAP 30 Minutes:
15 Wall Ball Shots
15 Burpees
300 Meter Row
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!

First NFL Sunday and a Rest Day!

Well, the Redskins' lousy special teams may have cost them the game but at least Terrell Suggs was lost for the season in the Ravens' lost?! Not the best first Sunday.

Today was a rest day to recharge and we will get back at the workout tomorrow!

Have a Great Day!!

Winning When it Doesn't Matter, Losing When it Does and the Workout of the Day

The Redskins beat the Browns?! The game however came at a very high price as tight end Niles Paul was carted off the field with a blown up ankle.... done. I am pretty sure that every tight end that the 'Skins were counting on this season now has a nagging injury or is out for the season. Jordan Reed is so fragile that he seems to be made of Waterford Crystal. Then there are the Washington Nationals. I will just say that they have scored one run in the last 27 innings. Really. One run.

Warm-Up:
2 minutes Air Squats with Stall at the Bottom
10 PVC Wraparounds
10 PVC Passthroughs
Burgener Warm-Up, clean focused
Strength:
3×1 Clean and Jerk
Metabolic Conditioning For Time: (Scale this to the weight that is appropriate for you. I put down the weights that I used.)
1 Clean and Jerk, 165 lbs.
100 Ft. Sled Push, 225 lbs.
2 Clean and Jerk, 160 lbs.
100 Ft. Sled Push, 225 lbs.
3 Clean and Jerk, 155 lbs.
100 Ft. Sled Push, 225 lbs.
4 Clean and Jerk, 145 lbs.
100 Ft. Sled Push, 225 lbs.
5 Clean and Jerk, 135 lbs.
100 Ft. Sled Push, 225 lbs.
Cool-Down:
50 AbMat Sit-Ups
400m Walk
Mobility:
Quadriceps Stretch
PVC Shoulder Girdle Stretches

Have a Great Day!!

Doubling Down on DC Sports Misery and the Workout of the Day

The Washington Nationals were just shut out for 18 straight innings by the Los Angeles Dodgers. And just when you thought things could not get worse as a DC sports fan... Here comes RGIII and team dysfunction: The Washington Redskins. Ugh.

Warm-up: Perform each exercise for one minute each to complete a set. Three sets total.
Heavy Rope Whip
Wall Sit with Medicine Ball between legs
AbMat Sit-ups
Metabolic Conditioning:
Every minute on the minute for ten minutes:
Row 200m
Rest 3 minutes
8 minutes AMRAP:
8 burpee box jumps to 20" box
30 double unders or 60 rope skips
Cool-Down:
400m Walk
Mobility:
Quadriceps Stretch

Have a Great Day!!

As if the Redskins Weren't Bad Enough Already and the Workout of the Day

The Saints cut Linebacker Junior Galette last week and today the Washington Redskins signed him. Now, there isn't a financial risk here with the 'Skins signing Galette for one year for the league minimum and he is a skilled football player. The problem is that Galette is a locker room headache (He lit up the Saints on Twitter during his departure...), he was charged with domestic violence (the charges were later dropped though a civil suit may be pending...) and apparently there is a video of Galette on a beach in a brawl where he is beating people with a belt. Awesome. Classy. Way to go 'Skins.

Today's quote is from my grandfather:

"It is easy to make a bad name for yourself. You have to work hard to make a good name for yourself."

Workout:
Warm-Up:
400 meter Run
2 minutes continuous Air Squats (Facing the wall to practice good form)
10 PVC Pipe Wrap Arounds
10 PVC Pipe Pass Throughs
10 Burgener Warm-Ups (Clean Focus with 35 lbs. barbell)
Strength Training:
3 sets of 1 repetition Power Clean (Go heavy!)
4 sets of 3 repetitions Back Squat (Heavy here too!)
2 minutes AMREP (As Many Reps as Possible) Deadlift with 185 lbs.
Metabolic Conditioning: 3 Rounds for Time
10 Back Squats at 155 lbs. (Go heavier or lighter as needed)
10 Deadlifts at 155 lbs. (Go heavier or lighter as needed)
400 meter run
20 AbMat Sit-Ups with a 12 lbs. Medicine Ball
Cool-Down:
600 meter Jog/Walk
Mobility:
2 minutes Half Kneeling Triplanar Stretch

Have a Good Day!!

Redskins, What is in a Name? Chest and Biceps Day

I am currently sitting at my desk decked out in the colors of my favorite team: Burgundy and Gold of the Washington Redskins. There is a big divisional game tonight against the New York Giants and I am wearing my London Fletcher t-shirt and Redskins ball cap. I am a big fan. Maybe not the biggest fan: I don't wear a hog nose, I don't paint myself, and I don't dress up like an Indian Chief. But I have done my share of cussing and throwing objects around the room over the last 20 years as the Redskins have wallowed in mediocrity.

There are those out there that say that the Redskins' name is racist. They say that it is offensive to the American Indian community (I do not call them "Native Americans". I have lived out west for a while now and lived near and interacted a number of Indians. Every Indian I have ever met has called themselves "Indian" so that is what I call them.) There are also people like Redskins' owner Daniel Snyder (and former owner Jack Kent Cooke before him...) who, even when faced with the assertions that their team's name is a racist slur swear that it will never be changed. I just don't understand that at all. I am as big a fan as there is when it comes to the 'Skins. I am loyal. But that loyalty is not to a name, especially one that alienates and offends an entire population of this country. My loyalty is to my home town team. When the Washington Bullets changed their name to the Wizards I didn't jump ship. I for one think that if Snyder showed some class for once in his life and changed the name, that he may actually attract MORE fans!

Today's quote is from Jack Kent Cooke:

"The name of the Redskins will remain the Redskins."

Workout: Chest and Biceps
Morning Routine:
Warm-Up:
Push-Ups, 20 repetitions
Laying Medicine Ball Chest Pass, 20 repetitions
Abdominal Crunches, 30 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Weighted Dips, Bodyweight +50lb., 5 sets maximum repetitions
21s Barbell Curls, 3 sets
Captains of Crush Grip Trainers between each of the above sets

Afternoon Routine:
Dumbbell Chest Press, 3 sets of 8-10 repetitions
Dumbbell Incline Chest Press, 3 sets of 10 repetitions
Dumbbell Flies, 3 sets of 8-10 repetitions
Dumbbell Hammer Curls, 3 sets of 8-10 repetitions
Dumbbell Forearm Curls, 3 sets of 15 repetitions
Abdominal Crunches, 100 repetitions

Have a Great Day!

A Dislocated Ankle and Shoulder and Triceps Day!

The Redskins were doing pretty well today and then Robert Griffin III dislocated his left ankle. And then DeSean Jackson injured his shoulder. And then, the Redskins proceeded to rattle off 41 points on their way to their first win of the season?! First win to end a nine game losing streak. Go figure. At least there will be no quarterback controversy.

Today's quote is from Kirk Cousins:

"Champions are built on a thousand invisible mornings."

Workout: Shoulders and Triceps
Weight Training:
Heavy Seated Dumbbell Shoulder Press, 3 sets 3-8 repetitions
Dumbbell Side Raises, 3 sets 6-8 repetitions
Alternating Front Dumbbell Raises, 3 sets of 6-8 repetitions
Dumbbell Shoulder Shrugs, 3 sets of 10 repetitions
Triceps Overhead Extensions, 3 sets of 5-8 repetitions

Evening Circuit Training:
Warm-Up: Perform each exercise for one minute.
Shoulder Circles, Side
Shoulder Circles, Front
Shoulder Circles, Overhead
Lightweight Dumbbell Triceps Overhead Extensions
Circuit: Perform each exercise in order for one minute to complete a set. Three sets total.
Shuttle Run Sprints
Log Push Press
TRX Skull Crushers
Alternating Dumbbell Front Raises
Diamond Triceps Push-Ups
Abdominal Crunches
Dumbbell Side Raises

Have a Great Day!