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))