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.