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?