Workouts Today

We had a great leg day today!! The morning circuit was well attended and then the evening session was heavy lifting.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Box Sprints
Barbell Good Mornings
Goblet Squats
Calf Raises
Side Step with Band
AbMat Sit-Ups
Jump Squats

Evening Weight Training:
24" Box Jump, 3 sets of 10 repetitions
Back Squats, 5 sets 4-10 repetitions
50m Heavy Weighted Sled Drag, 3 repetitions
Weighted GHD (+10lbs.), 3 sets of 15 repetitions
25m Heavy Weighted Sled Push, 5 repetitions

Have a Great Day!!

I Have a Great Life and the Workouts for the Day

I went to the dentist today. I don't particularly like going to the dentist but I don't hate it either. The thing that I realized today is that I have a great life. My biggest problem today was that I went to the dentist, it had been a while since my last cleaning and the hygienist had to get a bit aggressive to get the job done. I have a great job, a great relationship, a smart and friendly dog, I have my health and now I have clean teeth. I have a charmed and blessed life.

Morning Circuit Training:
5 Rounds for Time:
5 Burpees
10 Barbell Push Press
15 Sit-Ups
400m run

Evening Weight Training: Shoulders and Triceps
Barbell Push Press, 5 sets of 1-2 repetitions
Dumbbell Overhead Triceps Extension, 3 sets of 10 repetitions
Side Dumbbell Raise, 3 sets of 10 repetitions
Skull Crushers, 3 sets of 10 repetitions
Front Plate Raise, 3 sets of 15 repetitions
Medicine Ball Push-Ups, 3 sets of 15 repetitions
Barbell Shoulder Shrugs, 3 sets 6-10 repetitions

Have a Great Day!!

Papelbon = Idiot and the Workouts of the Day!

Jonathan Papelbon just cost himself millions of dollars of future earnings. There is being a hot head and someone that your teammates don't like.... and then there is attacking the franchise player on your team on television?! Bryce Harper's response: "I will just play out these last six days and then I won't have to worry about it..." Translation: "Don't let the door hit you in the ass on the way out, Papelbon."

Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Barbell Good Mornings
Calf Raises
Jump Squats
Lateral Lunges
Alternating Bench Hop Over
AbMat Sit-ups 

Evening Weight Training:
Weighted Pullups +25 lbs., 5 sets of maximum repetitions
Superset: Three sets of the following two exercises.
SISU Hammer Swings, 15 repetitions per side
Tire Flips, 3 repetitions
Deadlift, 5 sets of 1-2 repetitions
Bent Over Dumbbell Row, 5 sets of 4-6 repetitions
100m Farmers Carry, 3

Have a Great Day!!

Quick Chest, Biceps and Forearm Post

Great busy day off here at NOLS Southwest so I am just going to post the weight training we did this evening.

Weight Training: Chest, Biceps and Forearms
Bench Press, 5 sets of 5 repetitions
EZ Bar Biceps Curls, 3 sets of 10 repetitions
Weighted Dips Body weight +50 lbs., 5 sets of 6-8 repetitions
Dumbbell Concentration Biceps Curls, 3 sets of 10 repetitions
Inclined Bench Dumbbell Flies, 3 sets of 10 repetitions
Captains of Crush Grip Trainers, 15 repetitions per hand after each of the above sets

Have a Great Day!!

NOLS 50th Anniversary and 50-50-50 Leg Day

There was no post last night because we were throwing the local 50th anniversary celebration of the start of NOLS. These things are going off all around the world and last night was our turn. We had maybe 20 local folks come by and just celebrate our community. And that is really what NOLS is about: A hard working community of people that love education and wilderness. Thanks, Paul.

Workout: Leg Day: 50-50-50 for the 50th!!! 
Warm-Up:
400m Slow Jog
Circuit Training: Perform each exercise in order to complete a set. Five sets total. No rest between sets.
Five Second Repetition Back Squat with a Pause at the Bottom (135lbs.), 10 repetitions
24" Box Squat, 10 repetitions
GHD, 10 repetitions
Cool-Down:
100m Slow Walk
Quadriceps and Hamstring Stretches

Have a Great Day!!

Give It Up For a GOOD GUY!! No Weights Today....

For once, I would love for the sports media to make a good guy the headline. Warrick Dunn, the former running back of the Tampa Bay Buccaneers needs more press. Dunn is the son of a single mother who also happened to be a police officer.... if that was not hard enough she was killed in the line of duty. In response, Dunn's charities over the years have been providing homes for single mothers that demonstrate financial need. He just gave away his 139th house!!! Give it up for a good guy for once!!

Workout:
Rowing Machine, 30 minutes 10-20-30 Interval Training

Have a Great Day!!

Quick Wednesday Post

The Wednesday morning workout was all that we got in today. Tomorrow the NOLS Lightweight Backpacking Course kicks off so we are making tomorrow the rest day. We really won't get to the workout again until Friday evening when we will lift for the legs.

Morning Circuit: Perform each exercise in order for 1:15 to complete a set. Three sets total. One minute rest between sets.
Jump Rope
GHD
Squat Jumps
AbMat Sit-Ups
Barbell Weighted Step-Ups
Alternating Lateral Lunges
Calf Raises

Have a Great Day!!