Women Combat Marines and a Back Workout

During a year long training experiment conducted by the University of

Pittsburgh and the United States Marine Corps, females have been training alongside males in small combat units. Thirty percent of the women left the training due to physical injuries like stress fractures. That is a very high rate of injury, but the training included carrying packs over 150 lbs. and dragging 220 lbs. simulated injured Marines out of armored vehicles. Like all individuals... male or female... some can cut it and some cannot. A third of the young men that started in my boot camp training platoon washed out. Not surprisingly, some of the woman Marines outperformed their male counterparts. Women will begin serving in combat roles come January unless the Marine Corps or the Pentagon decide that some of the jobs should remain closed to them. The simple truth is this: If a person, man or woman meets the qualifications to do a job.... combat or not... let them do it. Service to one's country is not decided by genitalia... it is decided by heart.

Today's quote is from Carly Simon:

"A really strong woman accepts the war she went through and is ennobled by her scars."

Workout: Back

Warm-Up: Perform each exercise in order to complete a set. Three sets total.

Jumping Jack, 50 repetitions

Bicycle Abdominal Crunch, 100 repetitions

Trunk Twist, 25 repetitions

Barbell Good Morning, 25 repetitions

Weight Training:

Deadlift, 5 sets of 1-2 repetitions

V-Handle Pull-Up, 5 sets of maximum repetitions

Sumo Deadlift to High Pull, 3 sets of 10 repetitions

Rotating Wall Ball Toss, 3 sets of 20 repetitions

T-Bar Landmine Row, 3 sets of 6-8 repetitions

Kettlebell Swing, 3 sets of 10 repetitions

Bent-Over One Arm Dumbbell Row, 3 sets of 4-6 repetitions

Have a Great Day!!

Enough Said, Plus a Chest and Biceps Workout

Today's quote is from Abby Wambach:

"Finally."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Bicycle Abdominal Crunch, 100 repetitions
AbMat Crunch, 50 repetitions
Trunk Twist, 25 repetitions
Weight Training:
Bench Press, 5 sets of 4-6 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Incline Dumbbell Chest Press, 3 sets of 8-10 repetitions
Axle Bar Curl, 3 sets f 8-10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
Wrist Roll-Up, 3 sets of maximum repetitions
Weighted Dip (Bodyweight +50 lbs.), 3 sets of maximum repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions

Have a Great Day!!

Monkey Off the Back and an Active Rest Day

Today is the opportunity for Abby Wambach to go out on top. Few athletes get the chance to end their career on the pinnacle, on their own terms. I was in Pittsburgh when the Steelers won the Superbowl in February 2006. Steelers' running back Jerome Bettis, at 33-years old finished his 13th NFL season as the league's fifth all-time leading rusher and finally won a Superbowl in the town he grew up in, Detroit Michigan. Retirement cannot come better than that. 

Wambach has won an NCAA National Championship, she is a two time Olympic gold medalist, she has been voted the FIFA Player of the year, and has scored 183 goals?! There are only two monkeys on Wambach's back: One is never winning a high school championship. That ship has sailed unless Abby does something like coach a high school team after she retires. The one that she can do something about comes today: Winning a World Cup. And it cannot be any better than playing the Japanese again, the team that beat the U.S. in 2011. I believe that she will win.

Today's quote is from Megan Rapinoe:

"I would get a turf burn on every inch of my body to win Abby a World Cup."

Active Rest Day:
Relaxing Stretches for the Back
Foam Roller Work
Bicycle Abdominal Crunch, 75 repetitions

Have a Great Day!!

Just the Facts When it Comes to Independence and a Leg Workout!

The "Founding Fathers" were not messing around at all when they declared their independence from England. I love listening to the reading of the Declaration of Independence. I like to think of Jefferson and other people like Ben Franklin choosing each word very carefully. The word that stands out to me is the word "facts". "The history of the present King of Great Britain is a history of repeated injuries and usurpations, all having in direct object the establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid world." There was no wishy-washy words like "To prove this, let these ACCUSATIONS be submitted to a candid world." They submitted FACTS. They had had enough.

Today's quote is from Aldous Huxley:

"Facts do not cease to exist because they are ignored."

Workout: Legs
Warm-Up:
HIIT Spin Bike, 30 minutes
Bicycle Abdominal Crunch, 75 repetitions
Toes to Bar, 3 sets of 15 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Back Squat, 5 sets of 4-6 repetitions
Stiff Leg Deadlift, 3 sets of 10 repetitions
Overhead Squat with PVC Pipe, 3 sets of 10 repetitions
GHD, 3 sets of 20 repetitions
50m Sled Drag, 3 repetitions
Weighted Standing Calf Raise, 3 sets of 15-20 repetitions
Dumbbell Lunge, 3 sets of 8-10 repetitions

Have a Great Independence Day!!

What was Jefferson Thinking? Shoulders and Triceps

A lot has been made of Thomas Jefferson recently. Yes, he was a slave owner. Yes, he had a long term relationship with Sally Heming, one of the slaves on his property at Monticello. Yes, Jefferson was most likely the father of six children by Sally Heming. For their own convenience, some people say that our nation was founded as a Christian country. Jefferson was not a Christian. Jefferson did not believe the most fundamental part of being a Christian: That Jesus was the Messiah and the son of God. Often, we hold our "Founding Fathers" on a pedestal, making them perfect. These guys were not perfect, but they were very brave. July 2, 1776 independence had already been declared, but Congress would not approve the final text until July 4th. Making last minute changes and kicking around the idea of putting everything that he had built in his life on the line... Again, not perfect. Just brave.

Today's quote is from Omar Bradley:

"Bravery is the capacity to perform properly even when scared half to death."

Workout: Shoulders and Triceps
Warm-Up:
HIIT Heavy Rope Whip, 5 sets 30 seconds maximum effort. One minute rest.
Bicycle Abdominal Crunch, 50 repetitions
Flutter Kicks, 25 repetitions
AbMat Crunches, 30 repetitions
Weight Training:
Barbell Push Press, 5 sets 1-5 repetitions
EZ Bar Skull Crusher, 3 sets of 8-10 repetitions
Alternating Dumbbell Front Raise, 3 sets of 10 repetitions
Overhead Dumbbell Triceps Extension, 3 sets of 8-10 repetitions
Seated Dumbbell Shoulder Side Raise, 3 sets of 10 repetitions
Medicine Ball Push-Up, 3 sets of 20 repetitions
Barbell Shoulder Shrug, 3 sets of 10 repetitions

Have a Great Day!!

Own Goal Brutality and a Back Workout

I am not a fan of the English or Japanese Women's Soccer Teams. I really wasn't attached to which team would meet the U.S. in the World Cup final. But man, it ripped my heart out when the Lioness's Laura Bassett scored an own goal in the ninety-second minute to eliminate the English from the final match. I cannot imagine that feeling?! Now, I can honestly say that I am pulling for the U.S. women to get redemption for their loss to the Japanese four years ago and for the English to beat the Germans to claim third place with Laura Bassett playing the game of her life.

Today's quote is from Greg Boyle:

"Redemption is possible, and it is the measure of a civilized society."

Workout: Back
Warm-Up:
Jump Rope, 100 repetitions
TRX Row, 20 repetitions
Trunk Twist, 20 repetitions
Barbell Good Morning, 15 repetitions
AbMat Abdominal Crunch, 25 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Dumbbell Pullover, 3 sets of 6-8 repetitions
Wide Grip Pull-Up, 3 sets of maximum repetitions
Rotational Wall Ball Throw, 3 sets of 20 repetitions per side
Upright Barbell Row, 3 sets of 8-10 repetitions
Dumbbell Bent Over Row, 3 sets of 4-6 repetitions
Landmine T-Bar Row, 3 sets of 6-10 repetitions
Barbell Power Clean, 3 sets of 5 repetitions

Have a Great Day!!

"I Believe That We Will Win...", Chest and Biceps

The U.S. Women's National Team beat the Germans 2-0 yesterday. Yes, there was a questionable yellow card that should have been red on Julie Johnston. Yes, it could have gone either way on the penalty against Alex Morgan. Was Alex in the German box or not? That call led to the penalty kick made by Carli Lloyd. There are however two things that are not in doubt: 1) The goal that was ultimately put in by Kelley O'Hara was a play of beauty and 2) The U.S. team was BY FAR the superior team on the field yesterday. The two questions left are: 1) Who will the U.S. play? Japan or England? 2) Will the U.S. remember the loss to Japan in 2011 and how crappy it felt to lose after they were ahead twice against the Japanese? Lets hope so.

Today's quote is from Jill Ellis:

"We had every belief we were going to win this game, and that’s the American spirit."

Workout: Chest and Biceps
Warm-Up:
Rowing Machine, 20 minutes
Trunk Twist, 25 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Alternating Dumbbell Curl, 3 sets of 10 repetitions
Dumbbell Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Incline Parallette Push-Up with Feet on a 24" Box, 3 sets of 20 repetitions
Captains of Crush Grip Trainer, 3 sets of 15 repetitions per hand
V-Sit with Medicine Ball Rotation, 3 sets of 10 repetitions

Have a Great Day!!