David is a slacker WOD

Time to work out and where was David?  At the movies!  Phil and I worked very hard, I'll have you know.

We tried to think up some exercises that involved stretching.  Came up with straight leg kids, jade stances, stretchy situps and, well, stretching. 

I did 100 dbl unders, 100 situps and 100 pushups (for me, not David the slacker).  I also learned first spear today so I consider that a successful workout.  And I didn't even break the newly-replaced glass on my minivan either. 

dang tree tabatas

Do I really need to retell this for our "readers."  no...

I came all that way so I did what I came to do, despite the broken glass:

5 min of jump rope
the :20/:10 x8 of

1. twists
2. hindu squats
3. arm 1
4. mtn climbers
5. medicine ball toe touches
6. arm 2

warm down with tai chi...

Burpee Christmas to all, and to all a good squat

:20/:10, x8 tabatas

1. jump rope
2. bicycles
3. burpees
4. hindu squats
5. twists w/ 10 & 12# medicine ball
6. mtn climbers
7. arm exercises
8. lunges

warms down with pa qua and tai chi 24 led by tai chi master David.

Outdoors with ye, peons of shaolin WOD

Beautiful day so outside would have been my preference anyway but...

warm up with some jump rope then 100 of:

• dbl unders (Lucas only, but did 2 minutes less on the warm-up).  Time was: 2:15
• David did 5 mins of single under when his toes did not get in the way.
• Situps:  Lucas' Time was 3:50 and David's was 4:00
• Pushups (ugh): Lucas: 5:04 David: 4:29
• Squats: Lucas 2:51 David (w/ the shoe leather knee) 3:29

Total time for Lucas was 14:00 and David was16:58 (w/ the Jump Rope).  Slower than previous times but the work got done.

Warm down with pa qua 1-4.

OMG Muscles!

Well yesterday's WoD ends with a funny story... but first:

100 Jumping Jacks Warm up It's dang cold out there.

Tabitas (8 rounds 25 secs/12 secs rest):

• 12/10lbs Medicine Balls Twists
• 12lbs Wood Choppers
• Arm 1: (2x eam of 25lbs push pulls, 25 lbs kettle bell,  20lbs swimmers, 50lbs dead lifts)
• 12/10lbs Medicine Balls Toe Touch (Yug! I hate you LUCAS!... in a good way :))
• 12/10lbs Medicine Balls Throws
• Arm 2: (2x eam of 25lbs push pulls, 25 lbs kettle bell,  20lbs swimmers, 50lbs dead lifts)

Cool Down of Yin Dagger or Pau Qua

Now for the funny story: My wife bumped into my arms/shoulders the other day and exclaimed: OMG! You have muscles!  I think she lies since I have the phenotype of Jabba the hut but at least someone else notices a difference.

More name-that-food WOD

I'm a day late posting but below, to the best of my memory, is what we did.  The name that food game definitely made the intervals fly by. 

25/12 tabatas x 8 ('cept where noted)

Hindu squats
mountain climbers
medicine ball twists
medicine ball toe touches
Arm 1 (swimmers, 50# push-pull, 30# push pull, 1 pood kettlebell lift)
Arm 2 (another round makes four rounds of each of the above)

warm down with pa qua and tai chi 64

Food makes the Burpies go faster

Well I did two WoDs this week but since Lucas the Scribe was not there to record them and it's the holiday(i.e. hell) season I zoned out posting them.  I attempted to replicate Lucas' 50-40-30-20-10 WoD but due to time constraints all I was able to do was 3 rounds and they sucked but here they are:

• 50 Round: 6:13
• 40 Round: 5:43
• 30 Round: 5:01

Cool down: Tai Chi 64, Pau Qua and Buddha Fist

Yep, those were the suck.

Yesterday's WoD was a standard Tabita set but Phil was with me.  He suggested to shout out a random food name when doing to burpies to make them go faster.  It worked but Burpies still suck.

Tabitias (8 rounds 25 sec/12 sec Rest):

• Flutter Kicks
• Lunges w/ 20lbs
• Arm - two of: 25lb Push Pulls, Swimmers, Kettle Bell, 40lb (I think) dead lifts
• Burpies - Yeay!
• Twists with  12 or 10lbs Medline Balls
• Push-ups/Jumping Jacks

Cool down - Pau Qua Section 3

Uninspired but perspired WOD

I didn't feel real excited about working out but I had to get it done so I resorted to tabatas but I tried to make them as intense as possible.  It's amazing how that can lift your energy.  I'm tired but in a spent kind of way rather than a saggin kind of way.  :20/:10 x 8

1. bicycles
2. burpees
3. dbl unders (as much as possible)
4. Hindu squats
5. 40# push-pull
6. twists w/20# for two rnds and then down to 10# 'cuz that was just too heavy
7. mountain climbers
8. lunges with 20#

50-40-30-20-10

Texarkana, TX--Been awhile since I did one of these and it felt pretty good.  I do these workouts different than David:  50 of EACH exercise then 40 of each, then 30, etc.  David does 50 of the first exercise then 40 of the second then 30 of the third and rotates them so that he does each one 50 times, 40 times, etc.  That makes for more even round times but it is just way too complicated for my feeble brain...

started with 5 min of jump rope to warm up then did these exercises in this order:  push-ups, sit-ups, lunges with 20 lbs., dbl unders.

50 round:  5:53
40 round: 6:38
30 round: 4:59
20 round: 2:51
10 round:  1:20

total time of 21:41

Texted this to David this afternoon; did he follow suit?

3-2-1

David's in charge for the day and here's what he came up with:

jump rope to warm up:  3 min/ 1 min. rest/ 2 min./30 sec rest/ 1 min.

30-20-10 for time:  twists, medicine ball toe-touches, sit-ups

Round 1:  37 (30 twists)-29 (20 toe-touches) -18 (10 situps)


24 (30 toe-touches)-43 (20 situps)-15 (10 twists)

:53L/1:06D (30 situps) /27 (20 twists) :17L/:12D (10 toe-touches)

Roughly the same for both David and Lucas (Phil doesn't care about times)--Lucas is faster on sit-ups and David is faster on med-ball toe-touches. 
 
Warm down with jump rope:  1 min, 2 min, 3 min
 
Pa Qua, 1, 2, 3 (more 3-2-1 stuff, I just realized)
 
This author thinks that the main workout needs to be lengthened for the times to really mean anything more exercises or just a total time.  It seemed like these rounds would take longer than they did.  Still a good workout, though, and great to be venturing beyond the tabatas which were getting tiresome. 

Ate-it-now-burn-it-off WOD

Okay, I know the tabatas are getting old but we got a late start so here we go:

:20/:10 X 8:
flutters
push-ups
medicine ball toe-touch (ouch!) w/ 12# or 10#
jumping lunges (ouch)(2)
twists w/10# & 12#
2X 1 pood kettlebell lift, 45-50# push-pull, 25# push-pull, 10#/arm swimmers
sit-ups
4X jumping jacks

warm down with Tai Chi 64 or sword

Burn-it-off-before-you-eat-it WOD

I aimed for a high-cardio workout and think I achieved my goal:

:25/:12 X8 (except where noted):

Flutters
Burpees
Lunges
Bicycles
Arms  3 rounds of 1 pood kettlebell lifts, 30# push-pulls, 10#/arm swimmers
4 rounds of mountain climbers, 4 rounds of wood choppers

Warm down by talking to Bryan Goldstein and Amy Cavaliere...

Saturday tabatas

Kinda did David's workout from Thursday but, I admit it, I don't like jumping jacks

Warmup with 5 min. jumprope

Then  :20/:10, 8X of

1. twists w/12 lb ball
2. pushups (A on form but low on reps--6-10/rnd)
3. lunges w/40 lbs (well, with 40 lbs, 90-95% of the time)
4. bicycles
5. arms:  36 kettlebell lift (3X), 10lb/hand rows (3x) 35 lb push-pull (2x)
6. squats
7. situps

Warm down with tai chi 64

Slow but sure

it's the second sleep deprived workout of the week.

• Jumping Jacks 
• Twists w/ 10 & 12 lbs Med Balls
• Push-ups.  They did suck.  Time to do more daily push ups.
• Squats
• Arm - 35lbs push pull/ 35 lb Kettle Bell/ 20lb Swimers
• Sit ups.

Back to it WOD

Been over a week because of on-the-road-work so I dropped the rounds to :20/:10 but did 8 exercises.  Tiny fitness center at the Hampton Inn of Brownsville so I just did weight-free stuff:

1. Flutters
2. Push-ups

3. Bicycles

4. Squats

5. Crunches

6. Lunges

7. Side planks

8. Rotational push-ups

I don't remember planks being as hard as they were!

Is it only Tuesday?

After missing last week's work out due to working 16-18 hours days it's time to get back into the swing of things.  Since It was the 1st work out in over a week I took it a little easy.  Mainly due to my sleep deprive state energy levels were low.  Here was yesterday's WoD:

Tabitas (8 rounds 25 sec 12 rest):

• Twists (4 rounds w/12lbs and 4 rounds w/10lbs)
• Arm 1 (35lbs Push pulls x3, 35 Kettle bells x3, 20lbs Swimmers x2)
• Squats
• Arm 2 (35lbs Push pulls x3, 35 Kettle bells x3, 20lbs Swimmers x2)
• Jumping Jacks (A request from Phil)

Yea, only 6 rounds.  I'm a wimp.  ((hangs head in shame))

Overachiever WOD II

I went to the Sat a.m. class and brough Wyeth back for his 1:15 class.  Rather than watch I decided to hit the dungeon with a little workout:

50-40-30-20-10 Dbl-unders, pushups, situps and squats.  19:52

I didn't push myself too hard; just wanted to workout a bit.  I don't know how that time compares with previous workouts. 

Feeling great to be working out consistently AND doing some kung fu again!

Locked out of paradise WOD

Crafty competition for the dungeon today so we had to work out in the main room; buzzing & ringing would have distracted the paying customers so we warmed up with a good 4-5 minutes of jump rope did the following for time:

• 50 pushups
• 50 bench dips
• 100 situps
• 100 squats

Lucas' time, 9:30, Phil's time 12:30, David's time (forgot to get it)  Whadja get, sir?
[The David Edit] I got 11:19.

Lots of time for Tai Chi and Pa Qua

Feel the wheel/Lucas is a wuss WOD

I was feeling under-the-weather and have a long day tomorrow followed up a week off so I sat out on

:25/:10 tabatas, 8x:

 

1. Flutters
2. squats w/weights
3. twists
4. push-pull
5. wheel of death/sit-ups/bicycles

Tai Chi to warm down

Bertha

Good workout today; seems like a "Bertha."
:25/:10

Flutters
Push ups
Situps w/ med ball
Squats w/weight
Mtn. Climbers
Squats w weight
Arm 1 (dips, kettlebell lifts and push-pulls)

Warm down with Tai Chi

Oh, and there was a totally awesome workout we did last Thursday that I forgot to post. You really shoulda been there.

THIS IS little SPARTA! WoD

Well due to work sucking up my Real Life like a Dyson Vacuum I made it to the dungeon late.  Phil guilted me into doing something with in 20 mins.  So i did a variation on the Sparta Wod:

• 100 Twists w/ 10 lbs
• 100 Push ups
• 100 Squats

Normally I would have timed each 100 but I did not have my stopwatch with me.

back in the groove WOD

This was a good one! :25/:12 x 8 (except as noted) of:
burpees
twists rotating with two 10# and one 12# medicine balls
arms round 1 (two stations of 40# push-pull and 37# kettlebell lift)
bicycles
arms round 2
sit-ups (one round catching 6# ball, one round plain situps w/ 6# ball, and one round thowing 6# ball) total of twelve rounds so we all did 8 rounds; or was it nine?

warm down with Tai Chi and Pa Qua

Double Day Dungeon

Well another day another WoD.  This one was mostly solo but Phil join in about half way though.

Tabitas (8 Rounds 20 secs/10 sec rest):

• Flutter Kicks
• Lunges w/20 lbs
• Kettle Bell 30lbs
• Twists w/ 12 lbs
• Push Pulls 35 Lbs
• Situps

Cool Down: the beginning of Tai chi Sword several times with Phil and Fan 3 times.

WOBB (workout of belated birthday)

It's a birthday celebration in the dungeon!

:42/:21 X 6 of
twists w/10#
lunges w/ 20#
3 kettlebell lifts and 3 push-pulls w/ 20# + weight of bar (10#?)

:20/:10 bag work: rnd jab/cross, rnd uppercuts, rnd hooks, rnd freestyle

Tai Chi 64 2X and pa qua 1-3 to warm down

Anniversary WOD

Okay, this one was a bit rushed and brief due to my close encounter with Austin traffic but it was better than nothin' and our THIRD workout in four days--a first! Present were David, Phil and, distinctly tardy, Lucas

:20/:10 x8 of
arm 1
twists
lunges
push-ups (burpees for Lucas)
sit-ups

The way things are meant to be

Monday:

:20/:10 x 8
flutters
Arm 1
Lunges
Twits w/medicine balls
Arms 2
Squats
Situps

Good to be back and now there are THREE! Phil came back for more.

Tuesday:

:20/:10 x8
1) Phil 4 burpees, 4 parallelets; David: 4 parallelets, 4 push-ups; Lucas 8 burpees (shoulder issues)
2) Bicycles
3) Wood Choppers
4) Mountain climbers (oh, the pain)
5) Situps (David and Lucas passed medicine ball)
6) 4 arm1, 4 arm2

Warm-down both days with tai chi...

Dungeon Sweet Dungeon WOD

Almost time to get back together for a Tuesday workout. I don't want to get left in the dust so I did the following:

:25/:10 x 8
flutters
arm 1 (40# lift)
lunges w/ 20#
situps
arm 2 (30# + weight of barbell push-pull)
squats
bicycles

Warm down by chatting with Master Joe...

Waller WOD

Waller, TX: :25/:10 x 8 of

flutters
push-ups
squats
bicycles
2-pt bridge*
lunges
situps
hindu push-ups (three rounds-ran out of steam...)

*from all-fours position, extend right leg and left arm and then do the other side. From iFitness app

Hershey workout

Here I am in chocolate land (Hershey, PA). Great time but, wherever you turn, they throw chocolate at you. the non-dessert food is good, too, so I've been eating too much and a workout was definitely in order.

:30/:15 x 8 of

flutters
40 lb. push-pull (two rounds of 50 lb)
20 lb. lunges
bicycles
squats
burpees (man these are hard at the end of a workout)

tai chi 64 to warm down. Without Steven Colbert on, I managed to remember just about all this although I know a couple of my transitions were off.

Very, very sleepy now...

A wayward student returns!

Well when I made it to the dungeon today I got a big surprise.  I thought that Lucas and I scared everyone that joined us from last weeks WoD but I was wrong.  Phil was waiting for a work out challenge and he apologized for not make on Tuesday because he had some type plague.  Now that is a trooper!  Todays WoD was:

Tabitas (8 rounds 20 secs/10 rest):

• Flutter Kicks
• Lunges with 20 lbs
• Push Pulls with 35lbs (Phil did 20lbs)
• Twists/Row 12 lbs
• Dreaded Burpees (Got keep up with Lucas...)
• Kettle Bell lifts 30 lbs
• Situps

Cool Down Tai Chi 24

And then there was one...

Since we scared everyone off with last week Ultimate-mega-work-out (TM) I was left in the Dungeon alone. Even Lucas ran away. He has some excuse about being out of town.  Bah!  Yesderday's work out consisted of:

Tabitas (8 rounds 20 Sec/ 10 secs rest):

• Flutter kicks
• Lunges with 20lbs
• Push Pulls with 35 Lbs
• Twits (Rows) with 12 lbs
• Squats
• Kettle Bell 40 lbs

Cool down: Tai Chi 64 and all 8 sections of Pau Qua

I honestly should have done more.  I'm normally more than capable it's just that I was soo dang tired from lack of sleep it was hard for me to push myself.

the return of burpees, :30/:15 and fitness rooms WOD

Tyler, TX--back to work for me. First road trip of the school year and I was feeling good but not like working out so much. Jumped right in with the following:

:30/:15 x 8 of
flutters
push-ups (managed to do over 100 proper push-ups and another 15-25 on my knees)
lunges w/out weights
bicycles
BURPEES

Since I didn't have access to weights I decided to do 30 sec rounds which was not as hard as I'd have thought so I guess that means I'm maintaining my fitness level. I tried to do a bit of tai chi 64 to warm down but didn't get far. Note: Steven Colbert and tai chi are not a good mix...

Saturday solo benchmark thing

Wow--my legs are sore like they haven't been in a long time. I guess the time off really took a toll.

Anyway, I wanted to do a little something today so I did the old 50-40-30-20-10; dbl unders, push-ups, situps squats. My time was 19:22 but the phone rang and the clock was ticking at least 30 seconds there. I haven't compared to previous times but I actually felt like I was doing well. I rocked the dbl unders (30, 20, 10 done straight through), was able to do many push-ups without breaking and hammered out the squats. The sit-ups are always hard in this workout for some reason. Anyway, it was better than doing nothing...

And then there were four…

Well this week’s Lucas and I had a little surprise.  While setting up the Dungeon for the WoD two other Tai Chi students asked us what we were doing. The answer: Tabitas.  After we told them what they were we invited them to join us.  They accepted the challenge but little did they know what they were getting in to.  Since we had to explain each exercise and we did not want to cripple the newbies we took it a little easy this week… besides Lucas has not had a Work Out in two weeks and was all wimpy. ;)

This week’s Tabita set (8 Rounds 20secs/10 secs rest):

•          Flutter Kicks
•           Lunges
•           Arm 1 (Either 35lbs Push pulls, 35 Kettle bell, 10lb kettle bell or 20 lbs push pulls)
•           Rows (with 12lbs, 10lbs or 6 lbs)
•           Glove work (4 rounds of punches each)
•           Arm 2  (Either 35lbs Push pulls, 35 Kettle bell, 10lb kettle bell or 20 lbs push pulls)
•           Situps (4 rounds only)
•           Push Ups (4 rounds only)

Cool Down Tai Chi 24 or 64 depending on the person.

All in all it was a good workout for the newbies.  Hopefully they will return next week. :)

Lonely Dungeon WoD

Since my partner in crime is still out of town it was time for a Solo WoD.  Having a week off from the dungeon (There was Shoalin-Do testing last week) was not kind.  I should have done other Workouts but I got distracted by life.   Here is yesterday's WoD:


Tabitas (8 Rounds 25 Secs/12 Secs Rest):

- Flutter Kicks
- Rows w/ 12lbs (I.E. Side to Sidesw/ Med ball) +2 lbs never hurt so much
- Push Pulls w/ 35lbs  (That up 10 lbs form last time)
- Sit ups
- Squats
- Push-up

Cool Down: Tai Chi 64

Lucas is a Slacker WoD

We had an AWESOME WoD... over a week ago. but someone *cough* Lucas *cough* forgot to post it.

((Insert Godlike WoD here))

The new "regular"

:25/:12, 8x tabatas ('cept for last set--4 rnds of pushups)

flutters
arm 1
lunges with 20 lbs
sit ups
arm 2
rowstwists
push ups

tai chi 2x and some contemplation of pa qua to warm down.

Forgettable, apparently, WOD x2

:25/:12, 8 rnds of all, 'cept the last one (4 rnds)

flutters
30# push-pull
lunges w/some weight
twists
26.7# kettlebell lift
situps
pushups

tai chi 2x and some pa qua

This was done last Thursday too but I forgot to blog it.

miscellaneous exercises

Dungeon was in use so it was out to the parking lot to practice stuff we should've been practicing on all along. Most all open-hand stuff through 2nd brown.

I did a little bonus workout:

100 dbl unders (2:32)
100 squats (2:16)
100 push-ups (4:04)
100 sit-ups (4:03)
Total time of 12:56--a bit over a minute slower than last time:

100 dlb unders (2:00)
100 squats (2:15)
100 push-ups (3:18)
100 sit-ups (4:09)
Total 11:42

Lather, rinse, repeat

Pretty much the same thing as Tuesday; slightly different order. :20/:10, 8X

flutters
30# push-pull
lunges with weights (20#/40#
medicine ball twists (10#)
kettle bell lift (40#)
situps
squats

tai chi 3X to warm down. Finally getting it!

back to the dungeon

:20/:10, 8X tabatas

1) Flutters
2) Push-ups
3) 10# twists
4) lunges w/ 20lbs
5) 30# push-press
6) situps
7) 40# kettlebell lift

I don't think that was the order we did them in but it's not too far off...

Tai Chi 64 to warm down.

basic tabata workout

5 min jump rope to warm up

:20/:10 tabatas, 8 rounds each:

1) push-ups
2) sit ups
3) lunges w/30 lbs
4) bicycles
5) kettle bell dead lift (with the big one, don't know weight)
6) squats

warm down with ching kang and chi chuin (what I could remember of them)

Back in the Dungeon Again

After having a hell of a personal life the last few weeks in which I could not really workout today I stepped back in the saddle. Boy do you lose it really quickly. :) Since it was my first workout in a long time I wanted to start slow. Which means don't post that I'm a wimp! Any way here is today's workout:

Tabitas (20 Secs/10 sec rest, 8 rounds.... yes it was wimpy):

1 Flutter kicks
2 Push-ups
3 10lbs Medicine ball twists
4 40lbs Kettle Bell Pull Ups
5 20lb Weight Lunges
6 Sit Ups

Cool down of Tai Chi 64 and Pa Qua 1-7

July benchmark

did my 50-40-30-20-10 workout again after two months (and a big breakfast). Dbl-unders, lunges, push-ups, sit-ups. 19:30, about 1:10 SLOWER than last time. Oh well, a good workout and, considering the full belly, that's not too bad. Still, I was better in June AND May so I would love some progress here!

Personal dungeon, the sequel

Pretty much more of the same: :20/:10 tabatas, 8 rnds each:

Flutters
push-ups
bicycles
lunges w/ 20#
crunches
squats
push-pulls w/ 20#
super-mans

whew!

My own personal dungeon

I figured the dungeon was a sauna (we've been spared the heat by all the rains of late) so I just did my workout at home. There's no place to jump rope, which is a bummer but everything else worked well.

I like the variety of exercises that I can do in :20/:10 tabatas so here's what I did

1) flutters
2) push-ups
3) bicycles
4) push-pulls with two, 10# weights
5) crunches
6) squats
7) steam engines (from iFitness)
8) lunges with two 10# weights

A little tai chi 64 (in the pool) to warm down...

Pain in the Rain Stays Mainly In the Brain

Dungeon: More rain today; sure is different than last summer, no? Keeps the dungeon cooler which we didn't even comment about.

More :30/:10 tabatas except for the last round of medicine ball "rows" which we shortened to :20/:10 in order to get some tai chi time.

flutters
25# kettle bell alternating with 25# push-press
Medicine ball sit ups (10#)
Lunges with 10# (David) or 12.5# (Lucas) in each hand
Med. Ball rows.

Tai chi warm down

I think David warmed up with Tai Chi fan

Another century, more progress

Dungeon (solo):

5 min warm up (jump rope, situps, squats, stretching, etc.)

100 dlb unders (2:00)
100 squats (2:15)
100 push-ups (3:18)
100 sit-ups (4:09)

Total time: 11:43

Yea! Shaved time off all sets except sit-ups (+1 sec). Rock 'n' roll

elements of Tai Chi 64 that I could remember (80%?) for warm-down, 2X

Happy B-day USA WoD

Well it’s a day after the USA B-day but its close enough.  I was starting to feel achy so a down and dirty wod was needed.   It did the following for time:

1.                                 100 Push-up - 4:54

2.                                 100 Sit-up – 3:07

3.                                 100 Squats – 4:00

Total Time: 12:02

Not bad.  I shaved a few mins off from last time.  Normally I do a cool down but I just have too many things to get done today and I gota get going…

Raindrops WOD-repeated

Did the same workout as Tuesday. It wasn't any easier. Feels good to be doing something different and stepping it up to another level. I haven't been this sore in a long time and that's a good thing.

Raindrops fallin' on my head WOD

Wow--what a storm today. Didn't keep us from doing the most kick-butt workout of 'em all today!

:30/:10 tabatas, 8 rounds each of

Flutters
alternate: 25 lb push-pulls, 25 lb kettlebell lift (ground to chin)
10 lb medicine ball sit ups
20 lb squats
10 lb medicine ball twist

2X tai chi 64 to warm down

Definitely likin' the addition of weights to our routines--gonna pay some dividends, I can tell.

Tri-Core WoD

Since I need the most work on my core I figure I’ll try something different today.  It’s still tabitas but with a core focus:

Tabita’s (8 Rounds 30 secs, 10 rest):

1. Squats
2. Sit-ups
3. Pushups
4. Side situps
5. Lunges
6. Flutter kicks

Cool Down: Tai Chi 64, Pau Qua (1-6) and Buddha Fist

Overachievers WOD

Feeling good about two hard workouts already this week. Speaking personally, I haven't felt this good about my conditioning since last fall. I'm amazed at how much I feel the addition of some weights; that's gonna have to become a regular. Definitely nice to throw in something besides the flutters, pushups, situps, squats, bicycles thang.

:30/:10 X8 on
Flutters
kettlebell upright row (25 & 10 lb weights)
Medicine ball situps (8 & 10 pounders)
Lunges with weights (Lucas did the "butterfly lunges" with 20 lbs, David held 18 pounds of medicine balls)

Warm down with first third of tai chi 64 4X

Welcome back kettlebells Tabata WOD

Dungeon: back to 30/10 x8 tabatas:

flutter kicks
kettlebell lift thingies (alternating with 25 & 10 lb)
bicycles for Lucas, medicine ball situp for David
lunges WITH WEIGHTS (!) Lucas had 10 lb, David, had 18 lb. (over-achiever)

Seems kinda lame to just do four sets but my legs are rubbery--the addition of weights definitely increases the challenge.

This is SPARTA! WoD

I’ve been doing a lot of Tabita’s lately and wanted to mix it up a bit.  The main reason I came up with this WoD is the Blog post title.  I’ve been dying to post it for a while and I finally decied to today as the day.  So this Spartan Work out was:

Warm Up: Stretching followed by 5 Jump mins of Jump Rope

·         100 Push-ups – 4:36

·         100 Sit-ups – 3:01

·         100 Squats  - (I forgot to hit the lap timer and I too tired to calculate the time)

Total Time: 13:16

Cool down: Tai Chi 64, Pau Qua (1-6) and Buddha fist x3.. the leg lift really sucked!

I’m a bit disappointed on the time.  I really need to shave some time off.

Century revisited (PROGRESS AT LAST!)

Lindale, TX:
Some stretching and 3 min. of light jump rope followed by a timed WOD:

100 dbl unders (2:15) 5/22 was 2:38
100 pushups (3:27) 5/22 was 4:27
100 situps (4:08) 5/22 was 5:18
100 squats (2:42) (5/22 was 2:38)

Total time 12:32 5/22 total time was 15:01 so I'm feeling real good about myself. I was lower on each exercise except squats and I did that round second on 5/22 so, in my book, I beat that time, too.

16 minutes of stationary bike to warm down.

Heat Stroke WoD

Since Sifu Shawn was in the Dungeon I decided to grab a medicine ball and work out in the parking lot. OH MY GOD the Texas sun is brutal!  I was also lat and did not have as much time as normal so I shortened the Tabitas.  I’m glad I did because I was really feeling it in the heat by the end.

Tabitas (20secs, 10 sec rest 8 rounds):

1.       Flutter kicks

2.       ball sit ups

3.       Push-ups

4.       Lunges

5.       Medicine Ball Bicycles

6.       Squats

7.       Pass out from heat exhaustion

Cool down: Tai chi class and whole lot of Buddha Fist.  

Secrets to a long life

My wife is a health/nutrition fanatic. I'd probably weigh 30 pounds more and be at (greater) risk of heart attack and/or cancer if she hadn't got me eating better when we met in 1991.

She tends toward the "wholistic"/New age/intuitive stuff; not necessarily my thing but she does tend to be right many times. Her latest "thing" comes from Dr. Norm Shealy (normshealy.com) who says that studies show a gigantic increase in longevity and quality of life for people who:

1) exercise 30 min. FIVE days a week
2) eat at least 5 servings of vegetables
3) don't smoke
4) maintain a BMI of 19-24
5) drink plenty of water--1/2 your weight in ounces (e.g, I'm 170 lbs, so I should dring 85 oz of water)

Makes sense to me. I've got 3 taken care of. I hover right at 23.6-24.1 on the BMI so I figure I'm pretty good there although I would like to get firmly and permanently in the 23 range

I do pretty well on the veggies but we used to do a fair amount of juicing (e.g., carrot-apple-kale-ginger) and I want to bring that back into our routine. It's amazing how great those make me feel.

I do need to figure out how to get my 30-min. exercise in more days per week. That "7 best exercises" article mentions walking and that's something that I need to do more of (the dogs'd like it too). The bike needs to get out more. I struggle to get that much exercise in but I need to make it happen.

Ah, well, I'm rambling but I thought I'd share that

Workout Inn 20/10 x8 tabatas

Henderson, TX, Holiday Inn

Thought I'd give the old :20/:10 tabatas a try but go back to 8 exercises. I figure its actually more time of exercise than :30/:10 X 5 (21:20 vs. 20:00). Of course, it's also more rest.

On the plus side, I was able to maintain better form (all full pushups as opposed to about 40% on my knees) and I also liked the greater variety of exercises. On the down side, it takes 32 minutes rather than 20 for only 1:20 more actual work; not the most efficient.

Anyway, here's what I did:

Jump rope (I actually did :30/:10 on this round)
Push-ups
Flutters
lunges
bicycles
burpees
crunches
squats

Tried to warm down with the portion of 64 I know but couldn't quite remember how to connect the bits I've learned. Oh, well...

Burn those Bagels WoD!

This is my last day in NY and I had to have bagels. Eaten has been rough since its really has been carb heavy but I only travel to NY about once a year so I have a tendency to go crazy. At least I worked out everyday while I was here. I'm starting to feel the effect of the workouts and the food. I could feel some cramps coming on in my legs so I better rest for a day. Which is good timing since I'm going to be stuck on a plane for several hours tomorrow. Here is today's WoD:


Tabitas (8 rounds, 30 secs, 10 sec rest)
1. Flutter kicks
2. Push-up
3. Sit-ups
4. Lunges
5. Bicycles

Cool Down: Tai Chi 64 and Pau Qua (1-6)

Paying for the Pizza WoD

The pizza was really good but now it's time to pay the piper. Today's Workout was:

Tabita's (8 Rounds, 30 secs, 10 rest):

1. Flutter Kicks
2. Sit-ups
3. Push-ups
4. Lunges
5. Bicycles

Cool down Tai Chi 64 and Pau Qua (1-6)

I'm really starting to miss my jump rope warm ups. I have to try and thing of something to replace it while I'm in NY.

I Heart NY WoD

Since I was in a flying tin can this AM for severl hours my body felt bad. So after a nights sleep and a whole lota java I needed a workout. I just know I'm going to being lots of NY pizza so I had to work out extra hard to make up for it. Any way here is the NY workout:


Tabita's (8 Rounds, 30 Sec, 10 sec rest):

1. Flutter Kicks
2. Push-ups
3. Lunges
4. Sit-ups
5. Squats

Cool down: Tai Chi 64, Pau Qua (1-6) and what little I remember of Buddha Fist.

Bonus: While waiting for everyone else I did some Tai Chi 64 outside in the great weather.

Now: PIZZA!

back to :30 tabatas

Ah, the sweet joy of :30/:10 tabatas. Those extra 10 seconds just feel great, don't they?

8 rounds each, with a compulsary check in at 5 rounds:

Flutters
Pushups
medicine ball situps
lunges
medicine ball toss

I downloaded iFitness so we can check it out next workout before you drop the big $2. When are you leaving/returning?

L

Madonna WoD

Since my wife joined me again to today she got to pick out the work out tunes. Her choice was Madonna. Doing push-ups to Ray of Light was kiinda surreal since I was really pushing myself and I started to see stars… Here was today’s WoD:


Warm up: 5mins of single-unders with random double-unders tossed in for good measure.


Tabitas (20Secs, 10 Sec rest, 8 rounds):
1. Flutter Kicks (or legs lifts)
2. Push-ups (or Planks)
3. Bicycles
4. Squats (or Calf lifts)
5. One legged knee bends (which really suck after squats but Deborah has a bad knee and needs the knee worked out)
6. Sit-ups (or Crunches)


Cook down: Tai chi 64 x2 and Pau qua x3. Speaking about Pau Qua I finally found a way to create the circle using some carpet samples we just got in the mail. I came to the realization that I’m stepping wrong a lot and for some parts I have no idea where I should be stepping all though I can guess where. Some Brown Sash I am. ((hangs head in shame))
 

Legend of the unfindable iPad wod

Posted from the iPad that supposedly could not be found ;-)

:30/:10 tabatas, 8 rnds each

Flutters
Wood choppers
Sit ups with medicine balls
Push ups (ugh)
Medicine ball toss

Pats on the back for doing a Thursday workout.

Benchmark revisited

Okay, 50-40-30-20-10 of dbl unders (Lucas only), push-ups, sit ups (did bicycles last time, whoops) and lunges (did jumping lunges last time, this switch was deliberate):

18:18 for Lucas--not bad, an increase in time from last time but I think a bicycle goes significantly quicker than a sit up and jumping lunges are certainly quicker than normal lunges.  I pushed it pretty hard and now my sternum hurts; I don't know what the heck that means but I'm not going in for the Tuesday night class...

15:38 for David.  I'll let him assess himself on that one. 

Double Dutch WoD

Well today was interesting because my wife asked to join me on a work out which is awesome! Since this was her first work out in a good long time I reduced the Tabita’s to make it easier for a newbie. Just because it was easier does not mean it’s easy. Without further ado here is today’s work out.

Tabitas (20 Sec’s, 10 Sec Rest 8 Rounds)
1. Flutter kicks
2. Push-ups (or planks for da newbie)
3. Squats (or legs lifts)
4. Stomach Crunches

10 minutes of stretching and 4 different Ie ching chings. Tai chi 64 x5 and Pau Qua x3.

No Excuses WoD

I woke up achy and really did not want to work out, especially on a three day weekend. That’s what spawned me into action. NO EXCUSES! Today’s work out:

Tabitas (30 Secs, 10 Sec rest, 8 rounds):
• Push –ups (50% Finger tip 50% normal)
• Flutter Kicks
• Squats
• Sit-ups

Cool Down Tai Chi 64 x5 and Pau Qua x 5. The Cool down was longer today because it’s getting real close to Brown Sash test time and I need the extra practice.

Tabata Tuesday

5 min jumprope followed by

:30/:10, 8 rounds of

1) flutter kicks
2) push-ups
3) sit ups
4) lunges
5) bicycles

Fitness program is officially a weekly routine and whipping this author back into his best shape since about September.  Love it!

Sunday Bloody Sunday WoD

I got lots of stuff to do today so I did not have a ton of time to work out. What’s worse is that I know have all my Tai Chi material to test so that means I have to practice a lot of that… just in case. Today’s work out was not as intense as Thrusday’s but it still got the juices flowing:

Tabitas (30 Secs, 10 Se rest, 8 Rounds):
1. Flutter kicks (as a warm up)
2. Push-ups
3. Bicycles
4. Squats
5. Sit-ups

Tai Chi 64 x2 and Pau Qua x2 as a cool down.

100 WOD revisited

Back in action after a good kung fu Sat. a.m. class.  I do appreciate Master Joe's teaching style after many weeks with others.

100 dbl unders (2:38)
100 squats (2:38)
100 push-ups (4:27)
100 sit-ups (5:18)

total time 15:01  Felt like vomiting afterward and rather disappointed to see an INCREASE in time over last week's.  Situps are usually a relative breeze but, at the end, they were a bear and I had to take several breaks.

With my new eyesight, I can see the look of anguish on my face so much better in the mirror!

Solo Dungeon WoD

I feel pretty crappy and did no want to work out but I knew I had to do something. I got too busy on Tuesday to do anything before class so I could not wimp out today. So workout was:

Tabitas (30 sec, 10 rest 8 rounds):

1) flutter kicks (mainly as a warm up)
2) Medicine ball sit-ups with a 10lbs ball
3) Wood Choppers with a 10lbs medicine ball
4) Push-ups
5) Bicycles

Tai Chi 64 as a cool down before class and practice all the lower belt long forms after class. I'm starting to remember them again.

100 WOD for time

I'm not great at monring workouts but, considering I only got one other workout in this week I figured I better get on it.

A little walking & stretching +3 minutes easy jumprope to warm up
For time:
100 dbl unders* (estimated time 3:15)
100 sit ups 4:06
100 push ups 4:37
100 squats 2:31

Total time of 14:32

*pressed start on the iPhone stopwatch but must've missed the button--very disappointed when I went to hit lap time and the timer was still at zero.  I've done a conservative estimate of 3:15; it was probably less.

Sunday Brunch WoD

I’m running late today in order to hang out with some friends for brunch so I had to make it a bit short. I tried to focus on the core since I missed out on a lot of that during the week/ Here is today’s workout.

Tabitas (8 rounds 30 Secs WO, 10 secs rest):
1) Single unders jump rope
2) Crunches
3) Lunges
4) push-ups
5) Bicycles

Cool down: Tai Chi 64 x3

Office II WoD

Another Mini WOD in the office. At least I figured how to do more things without touching the floor.

Tabitas 8 rounds, 30 Secs, 10 secs rest:

1) Single under Jump rope
2) Lunges (I noticed that my knee stopped making that funny sound when I do theses)
3) Desk pushups (These are starting to hurt my hands due the sharp desk corners)
4) Bicycles ON my desk. It’s not TOO bad on the back… kinda

Alamo, Texas, WOD

REALLY did not fee like working out today but I made myself do it and, I think, I'm glad I did.

30/10 tabatas, 8 rounds
1) jump rope, as many dbl unders as possible, avg of 9/round, I'd say
2) flutter kicks
3) push-ups
4) bicycles (burned out a lot on these)
5) squats (much needed after the bicycles)
6) Burpees

Very sweaty and exhausted after those.  I really felt tired for some reason...

Office WOD

Since I was waiting for class I figure I’ll sneak in a mini WoD. The floor is just plain nasty and I didn’t want my skin to fall off if it touched it. This kinda limited my Workout options but it was not going to stop me from getting in another workout. So for this set I did the following.

Tabitas 8 rounds, 30 Secs, 10 secs rest):

1. Single under Jump rope
2. Chair arm lifts (Think pushups but with chairs)
3. Lunges
4. Desk pushups

Now it’s off to class…

I am Iron Man WOD

Since I’m still a bit sore from the Dungeon WOD I figure I’ll take it a little slower today. So I did a few rounds of various things.

For time: 31-16-9 of Push-ups, Squats and Bicycles. Time: 3:09.00
Tai Chi 64 x3 (I finally learned the whole thing this week)
For Time: 31-16-9 of Push-ups, Lunges and Crunches. Time: 4:18.3
Pau qua (Sections 1-5) x2
For Time: 31-16-9 of Push-ups, Frog Leaps and Leg lifts (oh my). Time: 5:15.2

I admit I was going to do burpies after the Frog leaps but about half way through them I know I had to switch. I’m going to though them in somewhere next time.

Now it’s time to meet Tony Stark at the Alamo Ritz…

Dungeon WOD

Tabatas:30sec, 10 sec rest, 8 rounds each:

flutter kicks
sit-ups with 10 & 12 lb. medicine balls
woodchoppers w/ 10/12 lb. med.  Llz
medicine ball throw w/10 lb.
parallellets/push-ups (4 rnds each)
squats/lunges (4 rnds each)

Feeling a bit spent & wobble-legged in a good way.  I'm going to count Tuesday kung fu as one of my workouts for the week.  I'll workout either Saturday or Sunday--should we meet up again or just go solo?

Burn those Crepes WOD

Since my wonderful wife decied to get up early and spead WAY too long making Raspbery Crepes, it was my duty as a husband to eat as many of them as possable. For my crime I did the following tabitas:

8 rounds, 30 Secs with 10 secs rest

1) Single under jump rope (This is becomeing my default warm up round)
2) Crunches
3) Bicylces
4) Squats
5) Push-ups

I should have done more but the crepes were slowing me down... which means I'll make up for it soon.

Stupid workout of the day (not recommended)

To start, eat a bagle sandwich with eggs and cheese and then eat the leftovers that two other people at the table couldn't finish. 

Wait 45 minutes

Next, delude yourself that 5 round of :30/:10 tabatas isn't going to be that  bad; this is going to be a "quick and to the point" workout. 

Proceed to exercise to the point of nausea with the following movements: 
1) jump rope (at least 10 dbl unders per 30-sec. round)
2) push-ups
3) flutters (oh, now begin to really feel those undigested bagel-wiches!)
4) squats
5) what-pass for bicycles, burning out many times along the way 

Next lie on the floor motionless for 8-10 minutes.

Finally, go have a Reed's extra-ginger ginger beer to try to settle your stomach. 

I hate Lucas Benchmark WOD

Since Lucas (now known as “that bastard masochist”) posted his Benchmark workout I figured I’ll give it a spin. It sucks. I did his workout below with the changing of double-unders to 2x single-unders. I’m not good at the double under but single unders I can do. Thinking about it I think it should be 3x single-under to the one double-under. The reason why I say that is my time was: 13:03

Suck it! :P

The other thing I going to change the next time swap out jumping lunges for squats unlike Lucas I’m closer to the ground and squats are harder for me.

My calves are sore...

Benchmark workout

I like how we used to have a benchmark workout once a month so you could assess your improvement (or lack thereof).  Ultimately, I'd like to have two benchmarks; one done for time and one for reps (e.g. some form of "Fight Gone Bad") but the latter needs to be with a partner so I think we just find a date we can meet in the dungeon and do that together.

This one, for time, is one I'd like to do during the last week of the month.  I want it to be an intense, full-body, limit-pushing workout.  It involves no special equipment so it can be done at home, in a hotel room, or wherever one may be. 

(hang on, I have to eat a cookie...  What?  I'm gonna burn it off, right?)

Okay, I'm back.  So here's what I've drafted (I'm open to modifications and other ideas):

50-40-30-20-10 of the following:

Jump rope dbl unders (2x singles if you prefer)
Bicycles (left and right is ONE rep)
jumping lunges (the plyometric aspect of this increases the challenge and doesn't stress my knees like squats)
push-ups (we really need to find some other bodyweight exercise for arms besides push-ups, don't we).

Time on 4/29/10:  16:58, giving myself a B- for  form.  Lotta room for improvement...

Candlewood Suites Sweet WOD

In Houston through Friday (again) so we're on our own.

Tabatas (8 rounds/exercise, :30 on, :10 off)

Yes, 30 seconds is a whole other thing isn't it?  Even if it takes you 2-3 seconds to get started after the ten seconds of rest you still have some major work to do!

1) jump rope (at least 10 dbl unders per round)
2) flutters
3) push-ups (15, 12, 12, 12, 10, 10, 9, 10)  I bruised my knee on my bike ride so going to knee-push-ups would have been more painful than just sticking to full push-ups
4) bicycles (burned out 2-3 times before the buzzer)
5) lunges (seem like rest)
6) burpees (don't seem like rest)
7) more jump rope

Gently go through tigers to warm down and review

I'm wanna be a bum WOD

Tabitas (30 Sec, 10 Sec rest, 8 reps):

Single Unders Jump Rope (with the Cadillac of Jump ropes)
Crunches
Push ups
Bicycles
Squats
Single Under Jump Rope half-assed since I was tired (I might as well be honest).

Tai Chi 64 x3 as a cool down.

Now it's time to be a bum.

Back on Track WOD

Tabitas (30secs with 10sec rest 8 rounds):
Jump Rope (single unders)
Push-ups
Bicycles (I hate theses things which means they are good for me)
Flutter Kicks
Sit-ups
Squats (Why does my right knee creek?)

Cool down: Tai Chi 64 Three Times on shaky legs. It's more like Tai Chi 40 since I don't know the whole thing yet.

Ugh I'm beat!

A wench in the works

Since Lucas started this blog (A.K.A. Dude #1) after a conversation we had I figured I better post something for the entire world to see! By the entire world I mean us and anyone else to stumble upon it by mistake. I’ve been trying to ramp up my Tabita workouts to three times a week plus Kung Fu/Tai Chi and things were going well until getting sick tossed a wrench in the works. When you have the breathing capacity of a flea it’s hard to do any type of conditioning. I’m hoping to start back up tomorrow. Stay Tuned…

Earth day WOD

Here's my workout which left me winded but not paralyzed:

Tabatas (20 sec on, 10 sec off, 8 rounds each:)
Flutters
Push-ups (these just don't seem to get any easier
bicycles (I hear these are one of the best all-around ab exercises)
Mountain climbers
crunches (3 flat, 3 w/ legs up a bit, 2 w/ legs as vertical as possible, which is to say about 75 degrees)
burpees
lunges

My approach is a lot of core exercises, usually every other one, something arm-related, usually push-ups; something legs, and something more full-body (burpees in this example).

I would like to add some katas to make sure those don't disappear but I'm in a hotel room and it's too breezy to go out by the pool.

So, what are you gonna do now?