WOD Sunday, April 29, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges

3 Sets
Incline Bench Press
DB Bent Row
Planks


3 Sets
Facepulls
Pull Throughs

2 mile walk 4 MPH

Day Off

Taking the day off! After a long travel week and 4 days of blistering workouts in a row....the body needs a rest and there's a whole bunch of things that needed doing around around here.
Next week it's time to (Once Again) focus on the diet...ughhh..but it's something that needs attention..I'm thinking of some sort of a 30 day challenge. More circuit training & more bike riding........and more ideas.....

WOD Friday, April 27, 2012

4 Sets
1/4 mile run
Shoulder Press
Planks

3 Sets
Incline Bench Press
Air Squats
DB Bent Row

3 Sets
Cable Curl
Push-ups
Planks

WOD Thursday, April 26, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
Push Press
BB Lunges
Bridges
back Extensions

3 Sets
DB Snatch (right arm left arm)
Step Ups
DB Swings

3 Sets
DB cross overs
Planks
Air Squats
Lat Pull Down

WOD Wednesday, April 25, 2012

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Step-Ups
DB Snatch
Push-Ups

3 Sets
Lunges
DB Crossovers
Air Squats

WOD

An on the road work out this evening..the hotels fitness room sucked so it was back to the room for a workout before dinner

3 Rounds
Jumping Jacks
Burpees
Mountain Climbers
Planks
Thrusters
High Kicks

3 Rounds
Push Up
Air Squats
Planks
Bridges

As I mentioned above there was dinner involved at the end of a long travel day.

Stopped in Columbia, SC for the night, my usual stop is the Carolina Wing house but this evening I tried something a bit different. I love "Pub" food and this place had the dark look as if you were in the U.K.....The beer selection is well rounded even though they were out of the Sam Adams Double Bock. Our waitress was a bit scattered but her service was excellent...Started with an order of Thai Curry Egg Rolls, different but very good and the main course was Turkey Green Apple & Brie sandwich with a side of Pub Chips. Well worth the trip and worth going back to. 

WOD

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
BB Lunges
Deadlift
Bridges

3 Sets
DB Snatch (right arm left arm)
Step Ups
Incline Push Ups

3 Sets
DB cross overs
Planks
Air Squats

40 Minutes

How To Wreck A Weeks Worth Of Work

After a weeks worth of training I found a really good way to wreck it......

It's called "Slutty Brownies" .....Don't shoot the messenger!

Here's all you need

• Roll of chocolate chip cookie dough
• Bag of Oreos
• Box of brownie mix and the ingredients needed to make it.
• Greased 9x13 pan

Grease a 9x13 pan and spread the cookie dough out in the bottom of the pan

Arrange the Oreos in nice neat rows on top of the cookie dough...I used 20 so there were still some left in the bag to snack on.

Mix the brownies as directed and add an extra Tablespoon of oil.

Bake for 350 for 45 minutes, let cool and then enjoy...throw a scoop of ice cream on top because it's the weekend.

I didn't totally wreak the weekend.....I cut these into bite size pieces, wrapped them in Aluminum foil and put my initials on each package.....I'm not sharing.

More Sweat

3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks

3 Sets
Thrusters
DB Lunges
Bridges

3 Sets
DB Snatch (right arm left arm)
DB Swings
DB Deadlift

3 Sets
DB Shoulder Press
Incline Push-Ups
Planks
DB cross overs

Got to the gym this morning and decided to continue to rest the back...in other words no running, no squats, no Olympic lifts...so I decided to do some circuit training stuff..get the heart rate and keep it there.  I love my Gym Boss and so does my dog that's why there's two teeth marks in the middle of the screen and Gym Boss has an app for the iPhone but since I'm so 2010 I still have an iPhone3 and that model is not supported...but I did find a great Interval Timer that gets the job done. So for sets of 30 seconds this is what I managed to eek out, and it did get the heart rate up.


3 Sets
Medicine ball swings
Medicine ball Squats
BOSU push-ups
Planks
 
3 Sets
DB Shoulder presses
DB Lunges
DB bent rows
Incline push-ups

3 Sets
DB Snatch (right arm left arm)
DB Swings
Goblet Squats
DB Deadlift

3 Sets
Step -ups
Planks
DB cross overs

Wordless Wednesday

Crazy Front Squat Technique

Monday Workout

Still nursing a tweaked back which has now caused my sciatica to act up, the pulling across my thigh muscle is driving me crazy. I foam rolled some this morning which helped but I'm having a hard time reducing the inflammation.

I went for a nice 3+ mile walk this morning, this is the time of the year to live in Florida. I managed to get in a Crossfit style workout before dinner it consisted of
10 DB Snatches (Right Arm)
10 DB Snatches (Left Arm)
30 Jumps
15 Two Handed DB Swings
30 Air Squats
10 Up Downs
I managed to shave 18 seconds off my second round and broke a sweat, some chicken on the grill, brown rice and green beans rounded out the evening.

Back On my Side Of The World

After a grueling 8 hours that started with the "Red Eye" out Vegas my internal clock is back on Eastern Time (I think). Fighting a tweaked back and dry sinus's (try the Neti-Pot...) I feel almost human.

Saturday we got out and participated in this years Walk Now For Autism Speaks. Considering the rainy evening and night turn out was tremendous.  We brought home a whole bunch of gluten free snacks as well as packages and packages of information on Autism. A bit of $165,000 was raised for this years walk.

Rock climbing walk

Live tunes...of course they played Sweet Home Alabama

After the Autism walk it was lunch time so....my wife suggested a BBQ place that she had always wanted to try...me being no stranger to BBQ was all in. Scruby's was the place and as soon as we open the car door you could smell the smoke from the pit. We started with an order of "Sweet Corn Nuggets", my wife had the "Sloppy Joe" I had "Beef Brisket Sandwich" (without the bun, so in reality I guess it was a beef brisket plate)..the other members of the party had chicken tenders and the pork sandwich. They had a nice looking salad bar and an excellent selection of sauces. Lunch for four with drinks and an appetizer $46.00.....All in all it's worth a return trip

Ahhh The 3 Hour Time Change

It's our annual kick-off and so once again were back in Las Vegas and this year we are hanging at The Venetian. Vegas always amazes me, where else can you people drinking beer at 7:00 AM or have a hooker chasing you down the street as you're out on your morning jog...yes this happened to a co-worker...he's now jogging twice a day. The downside of Vegas for me is the 3 hour time change. Everyday out here I wake up a 3:00 AM...no one told my body that it was no longer on East coast time. So I've been heading to the hotels gym each morning....WOW....what a gym a 40' climbing wall all Hammer Strength equipment a full line of kettlebells, foam rollers etc.....
Yesterday morning I went for a 2 mile run on the "Dreadmill" as I was walking towards the weight room all red faced and sweaty one of the staff offered me a cold towel...I laughed and replied "No thanks I look worse than I feel". The Red-Eye out tomorrow night and back to East coast time...I just love Vegas.

Seriously....

Allegiant Air starts charging for use of overhead bins

By Ben Mutzabaugh, USA TODAY

LAS VEGAS – Starting Wednesday, Allegiant Air is charging passengers up to $35 to stow carry-on bags in its overhead storage bins.
Allegiant's new policy, which doesn't apply to tickets booked before Wednesday, means passengers cannot avoid paying the airline a fee for their bags unless all their belongings can fit into a small "personal item" bag that can fit under the seat in front of them.
Allegiant charges a fee for checked luggage: $35 if done at the airport or $15 to $30 if the fee is paid online, depending on the route.
The Las Vegas-based airline is the second U.S. carrier to charge fliers for carry-on bags that have to be stored in bins during flights.  Read More

I've never flown Allegiant, their schedules just don't jive with how I travel. I understand that they offer amazingly low prices on tickets....possibly the reason they've decided to charge you to place your bag in the overhead bin.
I really don't get this whole "Baggage Charge" thing. A few years ago they started charging to check baggage, at first they told us it was because jet fuel was getting so expensive that this charge was there to help offset the cost increase...so everyone and I mean everyone started carrying on every piece of luggage they could to avoid this charge. In my small mind I'm thinking OK, the jet fuel cost I understand that so why only charge if the bag is checked? If the bag is carried on it's still on the plane, the plane still weighs the same, it still uses the same amount of that expensive jet fuel, so it really didn't make much sense to me.....now airlines are starting to charge for that valuable overhead bin space...before you know it Aunt Sue will be sitting next to me trying to cram her purse, her laptop bag and her carry-on underneath the seat in front of her....Ughhhh
So in my small pea-brained non MBA mind I would think if you got one of those bean counters to do some sort of a math equation they could determine the number passengers then figure out how many bags are being checked then figure out the fuel cost...etc, etc, and throw these numbers into so Excel macro and come out with a figure to raise each ticket price by thus allowing everyone to do whatever the hell they want with their bags...who knows the airlines might even make a few more dollars than they are with their current policy....who knows.

Wordless Wednesday

Bob Harper

I'm always into trying new and different things. After spending years and years of lifting heavy ( I Pick Things Up ) I've spent the last few months changing my training style. Lighter weights, higher reps, less stress on the skeletal system...hey I bought a bicycle and I'm been swimming the last few months.

Almost two years ago I had a bout with Melanoma and even though there's no medical evidence to back this up, but since then I'm not as strong as I once was...is it related to the Melanoma?...who knows, maybe my body wants/needs a change.

Well here's the latest change I joined Bob Harper, yeah the trainer dude from The Biggest Loser..I know what your thinking WTF.... No more chalk, No more 5-3-1, No more Westside who knows but right now I'm taking a break..a deload session of sorts.

Yes, there's a monthly fee but with it comes a three live (video) workouts each week as well daily circuits.....there's a recipe section, a section where you can journal and finally a message board area for support.

I did the first 20 minute Live Session today, and let me be the first to tell you that 30 seconds after 30 seconds of body weight stuff can put a hurting on you.....and as if you didn't already know this "Burpees" just plain suck. I still managed to get in a 2 mile run this afternoon and I am planning to do a Fitness Circuit tomorrow.

At this point one of the things that appeals to me is the use of bodyweight exercises..being on the road as much as I am this will give the chance to workout in my hotel room and not have to search out a local gym every time I want to train

I've watched as Bob has ventured into more Olympic style lifts (total cool) as well as Crossfit (which could possibly be cool). I hope to see some body composition changes in me, as well as I hope to see his fitness sessions evolve to include some Olympic style lifts and possibly yoga.

Mugshots Grill On A Rainy Mississippi Night

Stumbled across Mugshots Grill and Bar this evening, better yet the 5 of us did. Since I'm still in Tri-Training mode I passed on the bar part of the evening but I did manage to find some food to consume.
We started with an order of "Mild" wangs....(the Mild was closer to Medium but still very flavorful) with a side of Chips & Salsa, which I passed on.
My order was the Peanut Butter (with Bacon) Hamburger, yes it sounds odd and looks worse but after I tossed the enormous bun out was actually very tasty.  If you're ever in Flowood MS grab a burger here and yes they do sell Budweiser Platinum I just didn't drink any of it on this visit.