Workout for the day:

15 Minutes foam roller and Lacrosse Ball mobility work

3 rounds rest 1 minute
400 Meters Rowing Machine 2.0-2.5 minute Pace
25 Air Squats

3 rounds rest 1 minute 
6 Turkish Get ups (3 each arm)
5 Box Jumps

3 Rounds 2 minute rest
5 Deadlifts
5 Box Jumps

3 rounds 30 second rest
25 Jump rope
5 Burpees 
5 Rolling get up with a ball slam
25 Jump rope

Stretch Hydrate and Eat! 

Afternoon activity: 5 Mile Hike

Live From The Launch Pad...

 “If you know the enemy and know yourself, you need not fear the result of a hundred battles. If you know yourself but not the enemy, for every victory gained you will also suffer a defeat. If you know neither the enemy nor yourself, you will succumb in every battle.”
― Sun Tzu, The Art of War

Some days you are ahead and some days you behind...The road is long and it begins with one step...The first step. But, what motivates us to take that step or in some cases a leap of faith? Understanding this concept is my nightmare and yet my dream. I've jumped off more than my fair share of ledges scared shitless not sure where or even when I might land but always in the back of mind I knew that I would eventually land and if I wasn't balanced in my thoughts my actions wouldn't be either. So as you approach this next workout quiet your mind. Take a few moments to breath long slow and deep. Play out the workout mentally, review your movements and eliminate any doubt that may result in fear and stand in the way of your success. I'd say Good Luck but Phuck that! Get to it...

"Roll, roll me away,
won't you roll me away tonight
I too am lost, I feel double-crossed
and I'm sick of what's wrong and what's right..."
                                                               Bob Seger


Warm up: 5-10 minutes on a Bike, Treadmill, Rower or brisk walk

Repeat this core series 2x's

Walk hands out to a plank

2 pushups

Barrel roll to the right

2 push ups

Barrel Roll Left

2 push ups  repeat for 8 reps

16 Hyperextensions

8 Hanging Knees to Elbows

Rest 1 min between sets

Metabolic conditioning  3 rounds rest two minutes between sets

10 Kettle bell swings

5 Power cleans

10 Kettle bell swings

5 rolling get ups with a 10# medicine ball

5 Box Jumps

Row 500 meters or Run a 1/4 mile or Bike 2 miles




 


 

H2 Oh No!

I hate to rub it in but the weather here in NorCal is Phucking Phenomenal...!!! Sorry but it is...

As with anything though you can't have the good without the bad. Word has it that the Governor Jerry Brown any day now, is prepared to declare an official drought...I can feel the water restrictions coming hopefully we can do something about this together.

Warm up:  3 rounds of 5 minute intervals rest 1 minute between rounds

Rain Dance, like no one is watching...

Workout: 3 rounds 12 reps rest 1 minute between rounds


Howl at the Full Moon! It is the Wolf Moon today! 

Stretch you body and your mind...Figure out some creative ways to conserve our most precious resource...

Mark my words the battles we fight might actually be over water or even worse the rights to water...

Check out these 10 documentaries that will hopefully enlighten all of us

 The Future of water

Then let me know when you are ready 

 



 

Guns of Steel...

Everything seems to be all about "Engaging your core" these days...Well its great if you've got a strong core but what if you need to push yourself up or pull yourself up? Yes your core has to engage but it still takes arm strength so you still need to work your arms too. Don't fret there is some core in this workout. Try this workout and see how your "Guns" feel afterwards...

Warm up:

Jump rope for 1 minute
Walk hands out to plank (keep legs as straight as possible) do a push up x 5
Jump rope for 1 minute
Walk hands out to plank (keep legs as straight as possible) do a push up x 5
Jump rope for 1 minute
Walk hands out to plank (keep legs as straight as possible) do a push up x 5
Jump rope for 1 minute

Workout 3 rounds rest 45 seconds

Overhead triceps extension with cable or dumbbells x 8 x 10 x 8
Standing Bicep curl with cable or dumbbells x 8 x 10 x 8
Push ups x 8 x 10 x 8
Battling ropes alternating for time 20 sec 30 sec 20 sec

Workout 3 rounds rest 45 seconds

Close grip bench press x 8x 10 x 8
Preacher Curl x 8  x 10 x 8
Push ups x8 x10 x 8
Ball Slams 12-20 # medicine ball x 8 x 10 x 8

Workout 3 rounds rest 30 seconds

Dive Bomber push ups x 5


This workout will not only stimulate the core but will focus on buiding strong arms.

When was the last time someone walked up and said hey "Wow Nice Core"...

Train like your life depends on it...


 





 

I am not here to mince words...Strength and flexibility go hand in hand much like Beer and Cheese...

If you don't have a solid base to stand on you'll never be able to stand strong for what you truly stand strong for...

Leg Day:

Warm up: 15 minutes on a stationary bike play vary the resistance

4 minute 85 rpm flat road ride

2 minutes 75 rpm

3 minutes worth of intervals 30 seconds of 95 rpm 30 seconds of 65 rpm

2 minutes 75 rpm

3 minutes worth of Intervals 30 seconds 100 rpm 30 seconds of 75 rpm


Workout:

BOSU* flat side balance 1 leg: 30 seconds each leg x 3 rounds

BOSU* Flat side 1 leg balance with a touch 8 touches per leg (touch the front of the BOSU with opposite hand)

*If the BOSU is too challenging or you don't have one use the floor it will challenge you.

Workout 3 rounds rest 1 minute
 
Leg Press x16

Calf press x16

Reverse lunge x16 (8 each leg)

Calf press x16

Body weight Squat x16 

Calf press x16

Workout 3 rounds rest 45 sec- 1 minute

Forward walking Lunges with a opposite hand floor touch. x 8

BOSU Jumps x 8 

Goblet Squat x8 (Squat using a dumbbell for added weight hold weight under you chin) 

Workout 3 rounds Rest 1 minute

Step ups x16 (8 per leg)

Jumps on to same step x 8

Repeat 2 more times for without stopping = 1 round

Workout 3 rounds Rest 1 minute

Kettle Bell swing x 8

Ball Slam x 8 

Kettle Bell Swing x 8

Ball Slam x 8

= 1 round

Feel free to make any necessary modifications based on time or limitations of equipment. This workout is designed to challenge and build strong legs but also keep your core engaged and active. 

Flexibility...What are you doing to keep your sense of flexibility...Mentally spiritually and physically?

"Show class, have pride, and display character. If you do, winning takes care of itself."
                                                                                                               Paul "Bear" Bryant




 

What's next?

Phuck...Can you believe it? Another year gone...

I guess it's all a matter of perception and how you look at what when where how and why...

So what's this year look like for?

Me? Well, let's just say it looks another amazing year full of exploration possibilities and potential...

Oh the places we will go....

My question for you is where are you willing to go in order to tap in to your true potential and live a life full of passion and purpose?

"I love this place at night, the stars. There's no right or wrong in them. They're just there."
                                                                                                         Sgt. Elias~Platoon 1986

Climber's Workout 5/20/09 San Jacinto Peak

Climber's Workout 5/20/09 San Jacinto PeakC

Explosive Endurance

5 rounds rest between rounds 10 seconds

5 push ups

50 yard sprint

5 push ups

50 yard sprint

Explosive Core

5 rounds 30 seconds rest between rounds

5 rolling get ups

sprint 10 yards

180 degree jump to the right

180 degree jump to the left (this will put you back facing forward)

Back peddle 10 yards to starting point


Core Endurance

4 rounds rest 1 minute between rounds

10 get ups

1/4 mile run easy pace (roughly 2.5- 3 minutes)


Notes Please warm up at least 10 minutes before attempting this workout. Also spend some time stretching right after the workout then again before going to bed.
Hold all stretches at least 1 minute for maintaining flexibility 2 minutes to increase flexibility.