The NOLS Southwest in-town staff are scattering to the winds for the month of December. There are still some little things that need to be done, but for the most part we are done until January.
One thing that I have noticed recently is the power of technology to help folks get up and get moving and to make that SAME PERSON sit in front of the TV and not move for over 8 hours!! My co-worker recently bought a FitBit and was paying attention to the number of steps she was taking each day, monitoring her sleep habits and really getting after it! This seemed to last for a few weeks. Then yesterday I watched as that same person streamed the entire first season of "Game of Thrones" and didn't get off the couch all day. The message that I take away from this is that no technology is going to get you up and moving or glue you to the couch.... it comes down to personal desire and responsibility to get up and get going.
Today's quote is from Jim Rohn:
"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of."
Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
Jumping Rope, 100 repetitions
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Barbell Reverse Lunges, 3 sets of 10
(Primary muscles worked: Rectus femoris, gluteus maximus)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Standing Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)
Have a Great Day!
Yesterday we had a great leg workout and afterwards we had a pre-Thanksgiving happy hour. This was the first time we had this event and it was a great idea. I ate some food and had one "Moscow Mule" and I was NOT going to make it to the computer to post! You will get that leg workout here in a minute.
Today for Thanksgiving we will all do something to make the food taste even better. Some folks are going to lift, others are going to run, some folks are going for a mountain bike ride. The one thing that I think is important to do on this day is reflect. I am very thankful for my family, my friends, my health and to have a great job that I love.
Today's quote is from Benjamin Franklin:
“I am on this account not displeased that the figure is not known as a bald eagle, but looks more like a turkey. For the truth the turkey is in comparison a much more respectable bird, and withal a true original native of America… He is besides, though a little vain & silly, a bird of courage, and would not hesitate to attack a grenadier of the British Guards who should presume to invade his farm yard with a red coat on.”
Workout: Legs
Warm-Up: Perform each exercise for one minute to complete a set. Three sets total. No break between sets.
Prisoner Step-Ups
Prisoner Lunges
Squat Jumps
Abdominal Crunches
Weight Training:
Super Set:
Back Squats, 3 sets 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Heavy Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
Workout: Chest and Biceps
Dumbbell Chest Press, 3 sets of 10 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Incline Dumbbell Chest Press, 3 sets of 10
(Primary muscles worked: Clavicular head of the pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Flies, 3 sets of 10
(Primary muscles worked: Pectoralis major and minor)
Push-Ups, 3 sets of 50 repetitions
(Primary muscles worked: Pectoralis major, anterior deltoid, triceps brachii)
Dumbbell Hammer Curls, 3 sets of 10 repetitions
(Primary muscles worked: Biceps brachii, brachialis, brachioradialis)
Captains of Crush Grip Trainers, 3 sets of 15 repetitions
(Primary muscles worked: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris)
Have a Great Thanksgiving Day!
It was great to see the students of the NOLS Fall Semester return from the caving portion of their course. They seemed to all be in great spirits, in good health and ready to head out on the second half of their semester. Tomorrow they head out to go rock climbing for a few weeks out at Cochise Stronghold.
Today's quote is from Alex Lowe:
"Identifying and overcoming natural fear is one of the pleasing struggles intrinsic to climbing."
Leg day was great with one other person showing up for the morning and evening sessions.
Workout: Legs
Morning Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Back Squats, 3 sets of 6-10 repetitions
Reverse Barbell Lunges, 3 sets of 6-10 repetitions
Stiff Leg Deadlifts, 3 sets of 8-10 repetitions
Weighted Standing Calf Raises, 3 sets of 15-25 repetitions
Evening Session:
Warm-Up:
Jump Rope, 100 repetitions
Step-Ups, 30 repetitions
Air Squats, 30 repetitions
Weight Training:
Front Squats, 3 sets of 8-10 repetitions
GHD, 3 sets of 10 repetitions
25m Weighted Sled Push (400 lbs.), 3 sets
50m Weighted Sled Drag (200 lbs.), 3 sets
Weighted Standing Calf Raises, 3 sets 20-25 repetitions
15m Walking Lunges (70 lbs.), 3 sets
Have a Great Day!
I wanted to take a moment and recognize a friend and co-instructor at NOLS who is trying to change our culture to make the world a better place for future generations. His name is Pat Crowley and he started Chapul Protein Bars. Pat is trying to get Americans to get over the "plate fright" of eating bugs and has made a really great and sustainable protein bar to meet that goal. I could explain it, or you could watch Pat explain it himself in this TED talk: Can Eating Insects Solve the Global Issues in an Ever-Changing World? Check it out!
Today's workout involved some classic weight training and an evening functional training session.
Workout: Legs
Warm-up:
Jump Rope, 100 repetitions
Weight Training:
Back Squats, 3 sets of 10 repetitions
GHD, 3 sets of 15 repetitions
Barbell Reverse Lunges, 3 sets of 10 repetitions
Weighted Calf Raises, 3 sets of 25 repetitions
Abdominal Crunches, 100 repetitions
Evening Session: Perform each exercise in order to complete a set. Three sets total.
Jump Rope, 100 repetitions
200 lb. Weighted Sled Drag, 50m
30" Box Jumps, 10 repetitions
350 lb. Weighted Sled Push, 50m
85 lb. in each hand Farmer's Carry, 100m
Have a Great Day!
I enjoyed a great leg work out a bit early today so that I could get in and catch the Washington Redskins play the Cleveland Browns on Monday Night Football. Growing up in the Washington D.C. area I have been a fan of the Redskins for as long as I can remember. It has been hard being a 'Skins fan at times over the last 20 years but maybe this will be the year?! Heh.
Today's quote is from Darius Rucker:
"There are two times of year for me: Football season and waiting for football season."
Workout: Legs
Warm-Up:
Jump Rope, 100 repetitions
Good Mornings with Barbell, 15 repetitions
Broad Jump for Distance, 5 repetitions
Weight Training: Perform three sets of 6-8 repetitions unless otherwise stated.
Back Squats
Stiff Leg Deadlifts
Barbell Reverse Lunges
Weighted Calf Raises, 3 sets of 20 repetitions
350lb. Weighted Sled Push, 5 minutes
GHD, 3 sets of 10 repetitions
Abdominal Crunches, 100 repetitions
Have a Good Day!
