WoD at Work

Oh poor blog how you have been negated.  Yes, we are still alive and working out but not posting about them. RL Trumps blogging.  For me it’s just working too many hour and Lucas is a Slacker who just eats bonbons in bed.

Anyway my workout habits have changed.  Like most people I work in an office.  At first all I did all day as sit on my ass for 10-12 hours and workout at home but that has changed the last few months.  I wanted more. I now try to get but every hour and just walk around the building several times.  This has helped a lot and I use a Fitbit to track of my steps to keeps me motivated. 

Recently I added tabats at the office to my WoD.  I try to do two sets a day one in the morning and one in the afternoon.  Now since I am in an office I limited by two factors: 1) I cannot get too close to the floor since it is NASTY and 2) I can’t get too sweaty.  Here is a sample round that I did this morning

Tabats Seven 30 Second rounds with 10 rest:

• ·         Squats
• ·         Lunges
• ·         Inverse pushups from a bench
• ·         Jumping Jacks
• ·         3x planks from the bench

Six Months later…

Well you might have noticed the lack of updates lately.  It’s not because we have stopped… it that a massive amount of bad karma came our way.  I have been laid off, had a family member die, got a new job and have another family member die in those six months.  This basically killed a lot of the WoDs and blogging motivation. Hopefully things will get better in the coming months but as of now its kinda lackluster.  This is what I have been trying to do on a daily basis:

• 5 Min jump rope warm up
• 30 Squats, sit-ups and pushups
• Walk/Run at least 5 miles a day

I know it’s not much but I am trying to stay somewhat active. I also picked up a Fitbit to use as a motivator.  It does get me out of my chair at work. Sitting all day is bad.  

Half Assed WoD is better than no WoD

Well Tuesday’s WoD was cut in length do to me getting in late.  Have a new job means this will happen from time to time. So we got something done but not as much as we wanted.  Here it is:

Warm up: 5 mins of Jump Rope

Tabitas, 8 rounds 24 secs 12 seconds rest:

•          Negative Push-ups
•          I Chin Ching 13/14/15
•          Hindu Squats
•          Arm 1
•          Negative Situps
•         Blasters… would have been done if we did not run out of time.

Testing starts at school this week and next week so there might be sporadic WoDs.  Good luck to  that who is testing!

Enter: Tyler Durden

Well since Lucas decided to slack off and doing things like "work", I'm back as the Fitness sage.  It's been a long time. Since we have not done an AMSAP in a while the command decision by yours truly made it happen.  He was yesterdays WoD:

Warm up: 5 mins of Jump rope

AMSAP 20 mins
10 Frog Leaps
10 V-ups
10 Rockets
10 Bird Jumps (John came up with this one.)
10 Medi-ball Twits

The tallies for the group were:
David: 4
John: 3
Phil: 3
Lucas: 0 :P
Tyler: 2

Wait.  Who is Tyler you ask? A new Recruit!  He is a Tai Chi Green Sash that been hanging around the dungeon for the last few weeks and he decided to join in. He survived with out barfing or passing out which means we have to work him hard if he shows up next time. :)  Welcome aboard Tyler!

This week's fun

Tuesdays' workout consisted of :20/:10 tabatas

1. pushups
2. scissors
3. frogleaps
4. arm 1
5. v-ups with weight
6. squats/lunges as you see fit

Followed by a healthy amount of punching and kicking the crap out of kick shields.  Ah....

Tonight we did a :22/:11 x8 tabata set of

1. partner pushups
2. partner situps
3. jades
4. bicycles
5. arm 1
6. Hindu squats

A return to arms...and legs...and abs

David returned to us after a sorrowful couple of weeks.  So great to have him back but sorry about the death of his brother in law. Exercise is, indeed, good for the soul and psyche so it was back to it with a long tabata round:

There have been a number of workouts I have not posted; sorry but I've just been dang busy...
:20/:10 x 8

1. flutters
2. push-press (with a 65# in the mix)
3. squats
4. burpees
5. bicycles
6. push-ups
7. Lucas' new kick thang (on one leg, front, side, roundhouse, hook without putting the kicking foot down)
8. Rockets

That was so good a workout it made Phil complain...

New Year's retribution

the soreness from yesterday's workout is settling in and reminds me to post our workout:

warm up with a bunch of gabbing about relationships and computer crap...oh, and maybe some jump rope and rowing.

Set one:  tabatas :20/:10 x8

1. jumping lunges
2. twists
3. dips
4. push press (#30)
5. rockets

set two: AMSAP (12 minutes), 10 each of:

1. v-ups w/weight
2. squats w/weight as you so choose
3. rollouts
4. pushups
5. kettlebell lifts
6. somethin' else, I think

Another year, another 100 hours of lifting, pulling, twisting, and sweating to conquer...