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