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.