Sore on the floor WOD

I was still aching from Tuesday's workout so there were plenty of old-man-groans escaping from my lips today.  David warmed up with rowing and jumprope.  I got there too late to do more than about 2-3 min. of jumprope and a bit of stretching.

Partner medicine ball tabatas this evening.  :22/:10 x8

1. Medicine ball situps
2. Medicine ball pushups
3. Wood choppers
4. squat throws
5. leg lifts with med-ball (4x), figure 8s (4x)

6 minutes of medicine ball throws.

Man-slayer WOD

Wow--I guess I've been neglecting my duties; there HAVE been other workouts this month but somehow they didn't get posted. 

There have also been missed workouts due to the holidays so I felt the need to make up for missed workout outs and excessive consumption of food and drink.  So I drafted a workout that turned out to be more than we could swallow:

Warm up with jumping rope then

Round 1--:20/:10 tabatas:

1. flutter kicks
2. kettlebell lift
3. medicine ball twists
4. squat with 25#
5. Burpees

Round 2--17 minute (cough, cough) AMSAP, 10 each of:

1. pushups
2. rockouts
3. rollouts
4. blasters
5. push-press w/ 45#

 In the end we had three exhausted middle-aged dudes and an unknown number of vaporized calories filling the dungeon atmosphere...

More AMSAPing

Okay, straight to da point here.  Got some new stuff in today's workout so it was a bit of an experiment.  Always a good thing.  Warm ups then 20 min. AMSAP:

• 10 steam engines
• 10 side squats with weights
• 5 pull/chin-ups
• 10 bridge squats
• 10 t-ups
• 10 push-ups with elevated feet or hands or whatever

Warm down with some plants, I mean planks (that typo's too funny to delete) AND Chie Chuan, Third Bird and push hands. 

"I'm too fat" WOD

May I just state for the record that David named this workout, not me.  I'm quite content, actually...

I got there a bit later than usual due to a work commitment so I'm not sure what the warm ups for others were; I got in about 3-5 minutes of jump rope and I'm sure David did the same.

Our main workout included new exercises and was quite challenging.  20 min. AMSAP:
10 each of:
Renegade rows
Kettlebell pulls
dumbbell leg lifts (ouch)
60# push-press (ouch)
rubber-band style twists (what were these called?)
dumbbell half-jumps

four rounds for us all (albeit David and Phil got part-way into the next round and I didn't)

6 minutes of medicine ball throwing

6 30-sec rounds of planks.

Tai chi class for David and Phil, kung fu class for Lucas (did chie chuan 20 times--good for me but painful)

A workout without arguments

Looking to push hard on the tabatas I created a high-aerobic workout which did have me winded at many points.  Warmed up with some jumprope and 30-sec bag work rounds then:

:20/:10 tabatas x 8
Bicycles
Mountain climbers
Jumping jacks with weight
Twists with various weight medicine balls
Blasters
push-ups
V-ups

Yes, that's SEVEN sets.  I'd like to get back up to eight myself.

Warm down with one-minute medicine ball toss rounds X 7 since I lost count of the number of rounds...

Conjunction Junction what’s your Function?

Yesterday's WoD started out on an interesting debate on Math function and imaginary numbers hence the title of the post.  For the record Linux is the WORST O/S Evah! :)  Okay now that that is out of the way lets get to the WoD:

Warm up: 5min Jump, Diving by Zero and 5 min of Rowing

Tabatas (8 rounds 22 Secs, 11 secs rest)

•  Rockets w/ Medi-Balls
• V-ups w/Medi-Balls
• Squats or Side Squats
• Arm1 - Push pulls w/ 80lbs and 30lbs Kettle Bell
• Twits w/ Medi-Ball
• Wood choppers

Cool Down: 6x 1 Minute Rounds of medi-ball toss

Ruh-roh, better get a Rex-Ray

AMSAP for Tuesday's workout.  Warmed up with the usual and then
20:00:
15 V-ups w/weight
5 pull-ups/chin ups
15 Squats with weight
20 bicycles (shoulda been 40)
10 "ring" rows
15 leg extension thingies with 50 lb
D: 6 rounds, P & L: 7

finished it out with 8 minutes of slinging the medicine ball around in various manners.

Tuesday's Twisted Tabatas

Almost forgot this one even with the self-emailed photo. 

Anyway, we did a :20/:10 set with David, Phil, John & me (Lucas) present:

Warmed up with the usual and then

Blasters
Medicine ball long-distance side throw
V-ups with weight
Medicine ball pushups (ouch)
Rockets
Partner situps

Pretty standard fare....

Two guys, a Kettle bell and a Dungeon.

Well all that was left since people either had to work for a liven or had to Slack off was Phil and I. We had a pretty good work out and it was all Phil's idea.  So he can only blame himself for the pain.

Pre-Warm up: 5mins of Jump Rope and 5 mins of Rowing. (only David did this)
Warm up : 4 rounds of bag work for both Phil and David

AMSAP for about 20 mins:
(There is a snafu with the timer which paused a min in so we had to guess after it restarted)

A set consisted of 10 Reps of:
Push-Ups
Twists w/ 14lb medi ball
Squats
Arm I  (70 lbs push pulls and 35 lb Kettle Bell)
Wheel of Pain
Side Squats with 12lb Medi Ball

The totals were: 6 sets for David and 5 sets for Phil.

Cool down was Yang Dagger a few times.

Phil's Phabulous Phiphty Phanphare

Simple but grueling: 
AMSAP in 20 min:
50 v-ups w/weight
50 pushups (can revert to bench dips if needed)
50 squats

warm down with talk about vegetarian restaurants and science history

miscellaneous workout

Warm-up as usual.  then :20/:10 tabatas

• flutters
• burpees
• mtn. climbers
• pushup (4) dips (4)
• toe touch & rollouts
• wood choppers

6 minutes of medicine ball toss and 3 minutes of planks (30-sec rounds)

Thursday's fun

Almost forgot about this nice workout.  Obligatory warm ups and then this AMSAP:

10 each of burpees, v-ups w/weight, renegade rows, jumping lunges, "ring rows," toe touches.  David and Phil got to seven rounds, I was just shy.  I shall not comment ;-)

Fight Gone Bad variant

A little "bonus" workout today since I missed the workout yesterday and unemployed David has time on his hands.

Couldn't find our previous Fight Gone Bad so we made one up.  I like these because they are like a cross between AMRAPs and tabatas.  Tabatas don't give me the workout they once did, even with the weights and such that we've added.  I like 'em but I really relish these intense workouts that leave me burned out.  I am going to suggest this more often with different sets of stuff

Warmed up with the usual rowing and jumproping and then 3x(one minute rounds of:)  

• Squats with about 25 lbs
• Push press with 40 lbs
• Twists 12 lbs
• Squat mediball toss 15lbs
• Rockets with 10lbs
• rest with 0 lbs. 

David's total count: 396
Lucas' total count: 467

Perusing Ryon's blog archive I found his Kung fu Fight Gone Bad (I think ours holds up pretty well, actually):

• 1″ Burpee
• 1″ Squats
• 1″ Sit-up
• 1″ Sumo-deadlift-high-pull (kettlebells of varying sizes)
• 1″ Push-Press
• 1″ Rest

Genghis Bangus

The part-time scribe returns!  As some of you know my iPhone died in July and I've been living with a burner for months.  Well I finally got my new iPhone so I can now take notes again when the full time Scribe (Lucas) can't.  Since I keep forgetting to take notes (Doh!) I only have our two most recent WoDs to report on.  Now it's time to clear out the back log:

Tuesdays 10/25/2011 WoD:
Warm up: 5 mins of Jump Rope and 5 mins of Row

Tabatas 8 Rounds, 22 secs w. 11 Secs of Rest.

• Rockets w/ 15lb Medi Ball (a new type of pain)
• Arm 1 - 60lb push-pulls 35mpb Kettle Bell lifts and 10lbs Swimmers
• Squats with 35lbs Barbell
• Arm 2 - 60lb push-pulls 35mpb Kettle Bell lifts and 10lbs Swimmers
• Blasters 

Cool Down Yang Dagger and Chen.

Thursday's 10/20/2011 WoD:

Warm up: 5 mins of Jump Rope and 5 mins of Row

Tabatas 8 Rounds, 22 secs w. 11 Secs of Rest.

• Twists w/ 15lbs Mediball
• Wood Chopper
• Arm 1 - 60lb push-pulls 35mpb Kettle Bell lifts and 10lbs Swimmers
• Mountain Climbers
• Pushups/Dips
• 12lbs Mediball toss

Well that's all that I have.  Also if you curious the title is honor a joke Phil made that made the WoD harder since we were laughing so hard.

Birthday workouts

Well, folks, I turned the big 43 last weekend.  Good lord, next birthday I'll have to say I'm in my MID 40s.  Got to say, I feel dang fit thanks to our little workout program.  I thought I'd peaked, conditioning-wise, when I tested to black in August of '09 but we have stepped it up and I am feeling as good as ever.  It's amazing what some homies will do to keep you consistent with your regimen.   Thanks, guys! Let's keep it going

So Tuesday we got warm with some enthusiastic bag work.  At least ten minutes of that.  Then we did 43-second round tabatas x 4 (or was it six?  I gotta get back to posting these the day of):
With medicine balls:  sit-ups, push-ups, squat throws, side-to-side throws, twists 

Tonight, after the usual jumproping and rowing to warm up, we did 20 min. AMSAP: 10 pushups, 10 V-ups w/medicine ball, 10 side lunges w/ball, 10 rows or twists, 10 front kicks, 10 side kicks, 4 pull-ups (big time progress with these for me).  We wrapped it up with six minutes of slinging & throwing the medicine balls. 

Holly Jolly Medi(cine ball) workout

warm up with jumprope and, for David, rowing (Lucas was late)

then 10 min. AMSAP

10 v-ups with weight
10 med ball pushups
10 burpees
10 wood choppers
10 jumping jacks w/weights
something else??

:22/:11 tabatas x8:

twists
arm 1
squats w/weights
sit-ups w/weights
something else???

:30/:10 x 4 medicine ball toss

Welcome Fall WOD

Warm up with rowing and jumprope as usual

then 20 min. AMSAP

10 v-ups with weight
4 pull-ups
10 blasters
10 squats w/weight
6 medicine ball push-ups
10 wheel rollouts

David did 4 and change, Lucas did 5 and change, Phil got to 6.  Go Phil.

Lucas' hotel workouts

NE Texas:  I did a timed workout on Tuesday; hadn't done that in a while.  50-40-30-20-10 of pushups, situps, squats & bicycles in 14:16.  I followed that with 30 minutes of stationary bike which was harder than I thought it would be. 

Tonight I warmed up with 5 minutes of jumprope.  Then I did :24/:12 tabatas

• sit ups
• 40# push-press & curls (20#/arm)
• side lunges
• burpees
• captain's chair thingies (supposed to be the best ab exercise of all)
• 10# swimmers and 50# press thing on the hotel gym equipment
• jumping lunges

5 min. of bike to warm down

heavy beachball AMSAP

Got a nice new 15# medicine ball thanks to groupon and we welcomed her into our little family of sweaty dudes and random workout equipment.

warmed up with rowing and jumproping then a 15 minute AMSAP:

10 Dips

10 Vups w/medicine ball
10 Burpies
2-3 Pullups
8 Leap frogs

We all got around five rounds in give or take a set or two of exercises.

Followed by 8 minutes of medicine ball stuff (squat throws, wood choppers, horse throws, etc).

G'night...

This week's workouts

Okay, I about forgot about posting this week so I'll do two-for-one here:

Tuesday:

20 min. AMSAP of 6 renegade rows, 6 frog leaps, 6 squats w/weights, 6 burpees, 15 med ball toe touch.  What else??

Thursday:
Still sore from this one. 

warm ups with jump rope and, for the non-late contingency,

:20/:10 x8 tabatas

• rockets
• arm 1 (mostly push-press)
• Hindu squats with 40# weight vest
• v-ups with medicine balls (include the 25#)
• "perfect" Push-ups
• side to side legs (as in warmups) with weight

then :30 planks, full, right side, left side X2 + one more full

then katas:  lower belt tiger, se men dao lien, bird, luo han

Lifehacker Speaks our Language...

There was a really god post on LifeHacker about working out with a gym.  We do a bunch of these but they have a few that I have not seen before.  Such as the 100:

Any way the full write up is over here.

Cold workout (under 100 degrees!)

Good workout today.  With another hour and half of blackbelt class from 7:30-9 I am pretty much spent.

Warm-up with 6-7 minutes of rowing, 3-6 minutes of jumprope

Pt 1:
20/10 x8 tabatas:

1. Flutters
2. Arm 1
3. frog leaps (turned into jumping lunges for me on round 5)
4. medicine ball toe touch
5. Arm 2
6. rockets

Pt 2:  for time 30-20-10

1. renegade rows
2. situps w/ medicine ball
3. squats/lunges w/weight

David and Lucas ended in the same instant, amazingly enough, at 9:55.  Phil was around 14 minutes

A good 45 minutes or so of exertion

AMSAP Thursday

Hot as Hades today again.  We are acclimated to the heat in a most amazing way, though.

Warm up with jump rope then a 20 min. AMSAP:

8 renegade rows (20#/hand)
2-3 pullups
5 burpees
10 squats w/40#
10 med. ball v-ups

Followed my 6 minutes of various medcine ball throws and passes

Followed by 5 minutes of rowing and, for Lucas, his four spears. 

Roughly 40 minutes of non-stop movement fun. 

Tabatas w/Balls

Good news for David on the health front:  in 5 years he has maintained weight  and impressed his doctor with his overall fitness.

We have definitely managed to step up our workouts over the summer despite the heat.  I really think we've just acclimated to it and, over the previous 4-5 days, I was moving furniture 109 degree heat like a champ.  Still room for further improvement, of course, but I am feeling at an all-time high as far as fitness goes.

After perusing YouTube for medicine ball exercises we decided to to a whole tabata set with medicine balls:

:23/:12 x 8

1. pushups w/medine balls
2. situps w/medicine balls
3. Squat throw
4. "sling throw" (standing with shoulders facing and throwing it ACROSS body)
5. overhead/under leg pass (didn't work so well)
6. v-ups

Warmed up with jump rope, warmed down with rowing and ball toss

tai chi class for David afterward and 1.5 hour kung fu class for Lucas at 7:30.  I have jelly-legs even now at lunch time the next day...

Introducing the rowing machine

 20 min. "Warm up" round:

5 min jump rope
5 min row (10 min. for David)

12 min: tabatas
:20/:10
flutters
arm exercises
medicine ball slam

AMSAP round (12 minutes):
5 Burpees
10 Sit Ups
15 Squat
D: 5, L: 6, P: 5
4 min. Medicine ball work

that makes for a good 35-40 minutes of work and a total workout of about 40 minutes.  My legs are tingly at the moment which means I did something right.  Keeping the heart rate up for 45 minutes is my goal. 

I like the rowing, we could turn it up some if we want more of an intense workout or we can take it nice and easy just to keep us moving between sets. 

Here's link to "Carl" who would like to show you proper rowing technique

Different kinda workout

Right, so David found a cool website with some workout ideas and we did our own version of one today.  Bascially it's AMRAP but as many repetitions of SETS as possible rather than of single exercises.  They are very common in Crossfit workouts and now I see why.  We all really liked this because you don't get so overworked on a certain exercise and, as Phil pointed out, you spend less time writing down numbers.  I'll also point out that no one can just crank out the exercise they're really good at and eclipse the others with their numbers. 

We created the following set:
10 lunges with ~35# barbell on shoulders
5 frog leaps
10 V-ups with medicine balll
10 medicine ball pushups
2 pullups

Phil got in 8 sets and David and Lucas each got 6

Warmed up with a bit of jumprope, of course.
David warmed down with chen.

Thursday's AMRAP

Second good workout for the week.  The heat's not keeping us down.

Warmed up with some jumprope (David and Phil, anyway) and bag work.  Next up, our nearly weekly 20-minute AMRAP.  This week's sets & numbers: 
 

Pushpress D: 11 / L: 24 / P: 23

V-ups with medicine ball:  39 / 52 / 34

Squat with vest of doom: 66/62/32

Pushups: 50/26/32

Roll-outs: 38/46/50

Frog leaps w/6# ball: 20/29/22

Numeros totales:  224 for David, 239 for Lucas, 193 for Phil

six minutes of medicine ball work followed by sparring techniques 1-20

Second-degree workout

Or should that be one-hundred-and-second degree workout considering the temperature in our dungeon yesterday?

Anyway, I'm trying get back on the blogging bandwagon here; there have been several workout since our last post but, with testing (yes, Lucas is a second-degree blackbelt now) that's fallen by the wayside.

Yesterday's workout was a good one--created by John and erased before I could memorize it so I think I'm leaving things out:

:22/:11 tabatas

4x medicine ball pushups and 4x regular pushups (I am sore today)
2 ?, 2 v-ups with med ball, 2 scissors, 2 leglifts
2-2-2-2 misc arm exercises
4x medicine ball toss situps
Hindu squats, regular squats with vest of doom, 2 rockets, 2 burpees
What round am I forgetting??

8 min of med ball work: alternating 1 min. rounds of toss and back-to-back pass

David and Lucas did short katas.  David WILL be back in the swing of things by November!!

Abandoned Workout

Well I was the only one to show up for a workout out today.  I think I must have said something of not used enough deodorant.  Since I was the only one and Kung Fu/Tai chi testing is nearing I did  less of a workout an more practice but that being said here was the WoD:

Warm Up: 5 mins of Jump Rope

• 40 - 20 - 10 of  Squats with 40lbs weight vest, Push-up w/ Device of Pain and Sit up with 12lbs Mediball.
• 40 - 20 - 10 of  Push-up w/ Device of Pain, Sit up with 12lbs Mediball and Squats with 40lbs weight vest.
• 40 - 20 - 10 of Sit ups with 12lbs Mediballm  Squats with 40lbs weight vest and Push-ups w/ Device of Pain.

Cool Down: Lots of Chen.

Partner tabatas

Mixed it up a bit for this WOD. 

:22/:11 tabatas x8 (4 each on most sets)

• partner situps
• partner pushups
• medicine ball twist
• rubberbands
• medicine ball situps
• medicine ball toss
• bag work

was there something else I forgot??

Grueling AMRAP

Warm up with jumprope and two, one-minute freestyle bag rounds.

I added an extra minute to today's AMRAP and it was a different set o' exercises.  We were all spent after this one (it was also 101 degrees Fahrenheit).

• Blasters D: 55-L:41-P:70
• Pushpress 24-18-33
• Turkish get-up 16-32-14
• Squats w/weights 36-77-66
• Pushups 42-53-57
• V-ups w/medicine ball 42-62-85

Phil was our "winner today" with  325, Lucas' total was 285, and David had 215. I do think I'll be sore after this one... 

Fabulous Four WOD

What a great workout today.  We started with 5 min of jumprope and then went on to do some bag/mitt work.  We each got about three, 1-minute rounds in until John jammed his toe (sorry!). 

Next up tabatas:  :22/:11 x 8 of

• squats (four with the death vest)
• bicycles
• arm 1
• v-ups with medicine ball
• Turkish getup
• burpees
• flutters

I did push it a bit harder to try to "step it up" and feel the difference.  Definitely a little more intense than the usual workout.  I like the Turkish thing but it is hard. 

Turkish Getup

After reading Brian's G blog he mentioned something called a Turkish Getup. Since I had no idea what that hell that was i had to look it up.  I found this describing it:

Oh yea... that is so going on the next WoD.

Hot as Hell AMRAP

It's just dang hot this summer.  We owe ourselves a big pat on the back for hanging with it, especially at the stepped-up levels we've attained.  I, for one, am ready to step these up to 25 or 30 minutes.  I don't get the exhaustion and soreness that I used to. 
Started with the obligatory 5 min. of jumprope and then 20 min. AMRAP of

Push-ups D: 51, L: 38, P: 40
Frog leaps 47-32-46
Rollouts: 59-61-82
Parallelets: 26-18-26
Med ball slam 56-90-69
V-ups w/6# med ball: 41-67-40

totals:  David: 280, Lucas: 306, Phil: 303 (go Phil!)

Warm down with some pa qua and spear work. 

The Whiny Workout

It's another  Tabitha Tuesday! I deiced to step it up a bit this time by putting two full body rounds into the mix. The heat is draining but we need more cowbell! Err exercise. Of with the increase workload someone always complains *cough* Phil *cough* and someone was too scared to show up (I'm looking at you Lucas).  Here as the latest show at the Theater of Pain:

Warm up: 5 mins of Jump rope

Tabitas: 8 Rounds 22 Secs with 11 secs rest

• 12/10lbs Medi Ball Twists 
• BURPEES!
• 12/10lbs Wood Choppers
• V-ups
• Rockets!
• Mountain Climbers

Cool down: 5mins of 12lb Medi Ball Toss

Bonus cool down Pau Qua 1-8

Extra Bonus Cool Down: the first half of Chen

50-40-30-20-10 thang (Lucas' Saturday solo)

Went to class this morning but was feeling like I needed to do somethin' extra so, during Wyeth's class, I did the following for time:

Dbl unders, pushups, situps and squats
50 (4:45)
40 (4:51)
30 (3:55)
20 (2:32)
10 (1:11)

Total time was 17:13, a shade better than the last time I did this (Jan. 2011) and a whole heap better than the time before that (12/10) so I'm feeling good.

Did spears 1, 2 & what I could remember of 3 & 4.

Whatever you wanna do AMRAP

Phil was very agreeable today (hence the name of the workout) and even kept a rough tally of his reps. 

We did the obligatory warmup w/jump rope then 20 min. AMRAP of

Blasters D59-L52-P57

Rollouts 66-53-57
V-ups 50-80-39
Rockets 21-48-11
Dips 73-69-63
Frog leaps 20-22-42

Totals: 289 for David, 324 for Lucas, 269 for Phil

Threw the medicine ball for awhile and did some pa qua.  Lucas practiced spear.  David and Rick did some Chen (I think).

The International Slacker of Mystery Returns

Well I thought I was going to have a solo workout yesterday but John showed up and after a month of international travel so did Phil! Only Lucas did not make it since he is a lazy bum and did not want to join after the 3 day weekend. :P Anyway Phil's welcome back WoD is found below.

Warm Up: 5mins of Jump Rope

Tabitha 8 rounds, 22 Secs 11 Secs of rest:

• 12/10lbs MediBall Twits
• Arm 1: 80lb Push-pulls, 50lbs Push-pulls, Kettle bell lifts and Swimmers 
• Squats (David had the 40lb vest on)
• 12/10lbs MediBall sit-ups
• Push-ups (David used the Perfect Push-up Device and that was a whole new level of pain)
• Rockets

Cool down 10lb Mediball toss, Tai chi 24 and Pau qua 1-8

AMRAP Thursday

Okay, we're just getting stronger, there's no doubt about that.  These things don't take it out of me nearly as bad as they used to.  Also, burning out takes longer so we each got about 2.5 total sets and since we started in different places, ended up with very different totals per exercise. 

Warmed up the the obligatory jumprope and then 20 minutes, as many reps as possible of

• Blasters D79-L60
• Rollouts D85-L59
• Push-pres (65-70#) 18-20
• V-ups 41-78
• Rockets 23-39
• Pushups 68-45

total David: 314, Lucas 301, an improvement for both so that's cool.

Warm down with pa qua 1-8, tai chi 64 and chen for David, spears for Lucas

Tai Chi Fight Gone Bad

Some rummaging Ryon's blog turned up a legendary workout that we decidede to revive.  Warmed up with some jump rope and then three rounds, AMRAP in one minute of:

1. Squats: David 79, Lucas 112
2. Situps:  70-92
3. Kettlebell lift: 54-65
4. 45# Push-press 28-46
5. Burpees 22-28
6. Rest

Totals: David 253; Lucas 343 (poor math earlier today). 

Finished off with some pa qua (I actually got through all 8 on my own) and Chen?

Scarlett WOD

I named it Scarlett because today's WOD was hot, like....Nevermind. 

Warmed up, as if we needed to warm up, with some jumpropin' then on to :24/:12 x 8 tabatas of

1. bicycles
2. Arm 1
3. squats (4 with the vest of doom)
4. partner situps w/ medicine balls
5. rockets
6. pushups
7. medicine ball slam

finish with some pa qua.

and then there was one...

I should have posted this last Thursday but I got so busy I zoned it out.  Besides since I was the only one to do this WoD motivation to post this was diminished. Anyway this is what I did so long ago in a galaxy so far, far away....

Warm up 5 mins of Jump Rope

Tabitas (22 Secs, 11 rest 8 rounds)

• 12lbs Mediball Twists
• Arm 1
• 40lb weighted shirt Squats 
• 12lb Mediball sit-ups
• Push-ups
• Blasters

Cool Down - 1/2 of Chen

Dynamic Duo

Well the small WoDs continue.  With both Lucas and Phil out of Town I thought I was going to do a solo WoD but John showed up.   Anyway here is today's WoD:

Warmups 5 mins of Jump Rope

Tabithas 22 Secs 11 rest  8 Rounds

• Bicycles 
• Arm 1
• Squats w/ 40lb weight
• Rockets/Burpies
• Arm 2  
• Blasters

Cool down: Pau Qua  1- 8

Founders' AMRAP

Back to David and Lucas it appears for the time being.  I'm still sore from using the weight vest on lunges; that must be good for me.  I love the AMRAP workouts, sore or not. 

Started with some jumprope and, for David, pushups. 

Blasters D: 50-L: 62
Rollouts 80-56
Push-Press (60-65#) 23-25
V-ups 56-50
Rockets 30-42
Pushups 69-46

Totals 308 for David, 281 for Lucas

Warm-down with Tai Chi 64 and Pa Qua 1-6

Love it!

Forgotten workout from Tuesday 5/31

:24/:12 x 6 tabatas

Flutters
Rockets
Arm1
V-ups
Mtn climb
Arm2
Wood choppers

Wonder twins

So it was just the two of us.  David was back after a week off and I was nursing a sprained wrist from last week but that didn't stop us.

David put me to shame with five minutes of jump rope and 150 pushups before I even showed up.  I did a little jump ropin' to warm up and then we did:

:20/10 x8 tabatas

1. flutters
2. medicine ball slams
3. lunges (Lucas wore 40# vest)
4. twists
5. v-ups
6. squats (David wore 40# vest)
7. partner situps

Warm down with some pa qua (1-7.5) and tai chi 64

Hero Training Workouts

Wow.  I think it's time to add this to our normal WODs:



linky: http://artofmanliness.com/2011/03/02/hero-training-the-chase-down-a-purse-snatcher-workout/

Backlot WOD

Due to a private lesson it was out to the lot for our workout:

20 minutes to complete 40-30-20-10 of

1. twists w/ 10# medicine ball
2. 40# push-press (40's a lot)
3. "box" jump
4. pushups

Did some medicine ball toss afterward and warmed down with pa qua 1-7

Duesy Tabata Tuesday

Big one today but it felt good.  Warm ups:  a little jump ropin for Lucas, 130 pushups for David (go!)

20/10 x 8 tabatas:

1. V-ups
2. arm sets
3. medicine ball slam
4. partner situps
5. arms sets #2
6. Burpees
7. Blasters

Yes, that's SEVEN sets....

Warm down with 8 minutes of medicine ball throw/back-to-back pass and some pa qua.

AMRAP Thursday returneth

Very challenging workout today.  Methinks we'll be a bit more sore than usual after this one.

warm up with jumprope then:

AMRAP for 20 minutes: 

• V-ups: David 45, Lucas 33
• Blast offs (lateral jump over medicine ball) David 46, Lucas 55
• 45-50# push press 28/35
• Knealing wheel rollouts: 59/48
• Pushups: 45/71
• Rockets: 23/39

Totals:  David 246, Lucas 281 (Phil was present but did not count, as usual)

Warm down with alternating 1-minute rounds of medicine ball back-to-back pass and medicine ball throws; total of six minutes and then some pa qua...

I think that may be the perfect AMRAP workout.  I couldn't blast out the ab stuff like usual, there were explosive exercises (rockets, v-ups, blast offs) and power exercises.  I like that I "won" certain exercises and David took others.    Good stuff!  I'm very tired. 

New sweat, if not new blood

Well, no sign of Bryan and stalwart Phil was missing too.  We got an early start with some jumprope for about 5 minutes but then TALKED about working out for at least ten minutes.  for a good cause, however, as we introduced some new things from Never Gymless. 

Basic tabatas, :20/:10 x 8, but with some new stuff (not necessarily in this order):

1. parallelets
2. v-ups (ouch)
3. lateral jumps over the big medicine ball (ouch)
4. push press with 40# + bar
5. leg exercises on the bench (don't know what those are called)
6. grasshoppers

Follow up with 5 minutes of medicine ball (Rick joined in) and some pa qau.

50-40-30-20-10 Saturday

I'm feeling good after our big thursday workout so I'm back at another intense workout on Saturday.

Warmed up with 5 min. of jumprope and then the descending ladders of:
pushups, bicycles, woodchoppers, and twists (latter two with ten pound ball)
Clocked in right at 20 min. and felt thoroughly spent afterward.

Did spear one and two and then went over 4-8 staff. 

Seeking (and finding) limits

We lacked Bryan but had four for the first time in at least three weeks (as far as I know, anyway).  So good to have the crew in action.

My workout proved to be a little overambitious (again) but I don't really have a problem with that.  It's good to push to your limits, methinks.  The only correction I would add would be to set a time limit.  Anyway, here's what I prescribed:

5 min of jumprope (or weight work for legs for those with tender footsies)

100 bicycles

100 squats or lunges

50 pushups

25 kettlebell lifts

25 push press w/45 pounds

25 burpees

50 twists (I forgot the prescription and did 25)

I prescribed 5 min. of medicine ball toss but we must have missed the timer 'cuz we did that for at least 8-10 min. total.

Warm down with some pa qua.  I thought it was a good workout but, yes, challenging.

Slackers one and all.

Well everyone must be a lazy bum.  Except for Phil no one else showed up for some exercise. That did not stop us from doing a WoD.  I will whip the others in to shape next time.  I think I will will come up with something special. Since my arms were still hurting from the 100 push ups I focused on Legs/core today.  Here was the the WoD.

Warm up: 5 min Jump rope and 200 20 lbs Leg lifts.

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

• Flutter kicks
• Lunges
• 12lbs Medi-ball Twists
• Squats
• Rockets
• 12lbs Medi- Ball toss

Cool down: Pau qua Sections 1-6, Tai chi 64 and Tai chi 24.

We also have a new member who has not started yet: Bryan. Welcome aboard! Massive amounts of pain awaits you.

100 Pushups

A while back I got an app to help m get to a 100 GOOD pushups in one shoot.  I got to doing about 48 in a shoot then real life  throw me a curve ball and I stopped.  Well I'm going to try it again. Instead of posting the progress here I'm just going to tweet them since i'm going to attempt to do them 2/3 times a week besides our regular WoD.  To give you a general idea on this is what I did today:

The rounds consisted of 15 19 15 15 20 reps with 60 secs of rest for a total of 100 Pushups.

The Abtastic WoD

Time to bust that gut!  Since someone was slacking *cough* Lucas *cough* I want to focus and a single flabby part.  The Abs or core. It was an interesting challenge to come up with this WoD (Lucas did help) but it was harder doing it.  I have a feeling I'm going to be hurting in the morning.  Anywhooo here is the WoD.

5min Jump rope warm up

Tabitas (8 Rounds 20secs 10 secs rest):

• Flutter Kick... It's been awhile..
• Rockets
• 12/10lbs Medi-Ball Twists
• 12/10lbs Medi-Ball Toe touch
• Bicycles
• 12/10lbs Medi-Ball Partner Sit-ups

Pau Qua Sections 1-6 cool down.

Revenge of the Burpies

After having an awsome week of in Sedona AZ I come back to find out Lucas skipped running our WoD.  The others were disappointed and got flabby. So its time to level up the WoD! FLAB BE gone!  Yesterday's WoD consisted of:

5min Jump rope warm up

Tabitas (8 Rounds 20secs 10 secs rest):

• Pushups (Normal, One Handed, Wide and Diamond)
• 12/10lbs Medi Ball Twits - as a side note we should start meeting at the lake and go rowing...
• Rockets - I love/hate theses things.
• Arm-er-size - Kettle Bell, Push Pulls and Swimmers
• Burpies - oh how I missed you. Your evil twin rockets missed you as well.
• 12/10lbs Ball Toss

Pau Qua Sections 1-6 cool down

May the Fourth be with you!

Happy Earth Day, happy fitness anniversary!

Yes, our first blog post was exactly one year ago so we've been at this a year!  118 posts/WoDs and, of course, some were forgotten.  We started with two participants and are now up to four.  Most importantly, we are maintaining and, hopefully, improving our fitness levels.  This spring, especially, I have lost some flab and have stepped up the workouts to three per week (usually).

Goals for the next year:  recruit at least 1-2 more folks to our regulars and introduce new exercises and new types of workouts to our repertoire.  I expect to test to second degree black by next February and I will do what I can to make sure John gets there with me.  I would also like to get doing some non-dungeon exercise (cycling, raquet sports, swimming, walking, etc.) in at least one other day per week

Congratulations to us for taking our fitness into our own hands and creating something that works for us; I'm rather proud of myself ;-)

AMRAP Thursday returns

Been awhile since I worked out, actually, so it was great to be back.  We're still tweaking the exercises for this one.  Once we standardize it (with exercises that are generally cranked out in a couple dozen or fewer), we can make it a regular thing to we really can assess our progress from month to month. 

Anyway, here's the WOD

5 min. of jumprope (probably a bit less for me) then
AMRAHP (as many reps as humanly possible) of
pushups D: 54, L: 68, J: 72
Rollouts 42-39-24
Rockets 32-28-28
Bicycles 141-224-128
Squats 52-120-59
Totals 314-511-311

Warm down with pa qua

Just the 3 of us WoD

Nothing fancy today since I was mainly brain dead and tired.  That's no excuse for not having a WoD though. It felt good to be back at it since I missed Thursday to air traffic problems.  Anyway After 5 mins of Jump Rope we did some tabitas.  I beginning to like/hate Rockets.  I hate them but like what they do for me.

Tabitas (8 Rounds 25 sec 12 secs rest):

• 12/10lbs Medi Ball Twists
• 12/10lbs Wood choppers
• Arm - 50lb push pulls, 25lbs kettle bell and 20 lbs arm raises
• Rockets
• Bicycles
• 10/12lbs Ball toss

Pau Qua sections 1-5 as a cool down

Friday class revisited

Since I missed the Thursday workout and knew I'd miss Saturday, too, I went to Friday's "basic skills and conditioning" class.  Here's what we did

100 front kicks (25 right, left each then 25 from front leg on each side)
125 punches
100 side kicks
125 punches
100 round house
125 punches

Then various sweeps, crescents and spinning kicks down the floor and back with attention to form; some good tips.  Fair amount of stretching in between sets.

Wornout WoD

I'm just plain tired.  It was worse yesterday but it did not stop us from doing a WoD.  After  5 mins of Jump Rope this is what we did:

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

• Push-ups
• 12/10 lbs Medi Ball Twists
• Mountain Climbers
• Arm (push pulls, kettle bell, swimmers)
• 12/10 lb Medi Ball Sit-ups
• 12/10lbs Arm toss

AMRAP Thursday!

I forgot to write down our numbers and I have no idea what David and John did in the 20 minutes before I got my late butt in there.

We did AMRAP rounds for 20 minutes of:

Push-ups
Wheel of torture
Bench dips
Medicine ball toe touches
Frog leaps
35# push-press

I hit 602 (over half-of-which was a ridiculous number of medicine ball toe-touches) and think David was around 400 and we totally forgot to add up John's numbers (bad form!!).  I'll try to get the numbers off the mirror tomorrow if I can get by. 

Warm down with pa qua and some spear work

OMG I'm too old WoD

Well it was time for the continue B-day Tabita tradition.  Whoever birthday it is gets a WoD with the time equal to their age.  I need to find a way to get younger so this tradition will get easier. I dub this WoD 4 and 40.

Warm up: 5 mins of Jump-rope.

Tabitas (4 rounds with 40 secs and 20 Secs rest)

• Sit-up
• Push-ups
• 12/10 Lbs Medball Twits
• 12/10 lbs Med ball Toss
• 12/10 Wood Choppas
• Planks

 As a cool down was Tai 64 and 5 sections of Pau Qua.

 

Bring on 40's

In honor of David finally reaching the decade of great wisdom, and fitness, I created a combination of exercises incorporating 40 in as many ways as I could think of:

1. 4:00 of stationery cycling
2. 40 double unders
3. 40 burpees (ouch)
4. 40 situps
5. 40 lunges
6. 40# arm one (with gym equip.; basically a push-press)
7. 40 bicycles
8. 40 squats
9. 40 pushups
10. 40 crunches
11. 40 pull-down thingies in the gym with, naturally, 40 lbs
12. 40 sec plank
13. 40 sec left plank
14. 40 sec right plank

Happy Birthday!

Unmotivated

Well, when I found out David wasn't going in yesterday AND Wyeth didn't want to go in, I decided to take the evening off (I'm a slacker).  I tried to make up for it today but I was feeling less than peppy after getting up at four, driving to Houston and doing a day's worth of programs. 

:20/:10X 8

1. flutters
2. jumping lunges
3. pushups
4. bicycles
5. burpees
6. situps
7. arm 1 with gym equipment

warmed up with 10 minutes of stationery cycling.  Warmed down with a free Budweiser on "guest appreciation night" (hey, they offered free crappy pizza and I restrained myself from that so I can grab a crappy beer without feeling too guilty)

Belated WoD

Well I zoned out posting this since Lucas is the official WoD Sage and the slacker did not show up at last Thursday's WoD so I have to post this myself.  Anyway here after 5mins of Jump Rope this is what we did:

Tabitas 9 rounds 22secs 11 secs rest

• 10/12 lbs twists
• 10/12 lb wood choppers
• Arm 1 
• Mountain Climbers
• Push-up/Dips
• 10/12 Median Ball throw

overdue benchmark

Hadn't done this in awhile and had a short time to workout so:

50-40-30-20-10 of
pushups
dbl unders
situps
squats

5:08, 5:04, 3:53, 2:41 & 1.17 for a total time of 18:02. Not a great time but not bad either.

Did some spear work to warm up

Record turnout WOD

We welcomed Friday-class veteran John to tabata Tuesday.  He promptly overexerted himself and tweaked his lower abs doing the med-ball situps.  Hope he's feeling better by next time.  Hope there is a next time ;-)

Warm-up:

5 min. of jump rope and somewhere around 5-6, 1-min. rounds of bag work apiece.  

:25/:10 x8 Tabatas:

med-ball situps

arm 1

rubberbands

med. ball throws

wood choppers

twisting med ball handoffs

warm down with tai chi 64

tai chi class for david and phil.  Kung fu class for Lucas.  

we're not worthy WOD

Okay, I guess I was overambitious

We started with 5 min. of jumprope, 50 30# push-press, 50 situps and 50 12# wood-choppers
then 40 push-press, 40 situps, 40 woodchoppers, etc.
The plan was to go down to 20 but, mid-workout, we had to modify to stop after 30.

The plan was to do 5 more min of jumprope but we ran outta steam. 

Have to start at the 40/4 min. round next time, methinks.

Still, I got a great workout and then went down to see The Strokes.  Very fun. 

Tabitha the Tabita WOD

Warm up:  Lucas 5 min of jump rope.  David 30 seconds of untangling/tripping over jumprope, 4:30 minutes of jumprope followed by alternating 1 minute rounds of bag work/"mitts" (whatever those things are called).

NINE :22/:11 rounds of

1. Twists (12/10# medicine ball)
2. Side lunges
3. Elevated push-ups (three rounds) & regular pushups
4. Rubberbands (3 rounds) + situps
5. Mountain climbers
6. ball toss

Pa qua 1 -5.5 to warm down.  I did NOT go to Tuesday class as I had said.  I drank wine and ate a delicious salad.

Burpee AMRAP Thursday

David 5 min jump rope and some elevated pushups to warm up.  Lucas got in a minute or two of jumprope and leapt right into this:


20 min. AMRAP of


Burpees 24(david)-33 (Lucas)
Rollout 61-52
Dips 130-67 
Frogs 32-29
Pushups 23-31
Toe touches 135-165


grand total 405 for David, 377 for Lucas.  I will await the rubber match next week!!!!


Pa qua 1-5 to warm down.  Lucas did spears 1 & 2.

"Armanda" WOD

Heh heh, cause, you know, we used our arms a lot in this one... 

Wow, I'm really tired after an hour learning first spear at 11 and then returning at 5 to workout for another hour+.

Here's what we did:

5-6 min. jump rope to warm up (accidentally paused the timer)
1 min. round x4 each punch the glove-y thingies
1 min. round x2 each kicking the bag

tabatas:
:25/:12 x 8

1. medicine ball throw
2. arm 1 (various)
3. twists
4. side lunges
5. arm 2
6. bicycles

Some pa qua and some spear work to warm down. 

AMRAP Thursday!

David and Phil did some jump rope and other stuff that I missed out on (again)

Then a rockin' set of exercises, AMRAP for 20 min:

Dips D: 40-36-31-30 (137) / L: 34-21-20 (75)
Wheel 18-14-10-10 (52) /26-15-12 (53)
Frogs 12-10-13 (35)/13-13-8 (34)
Pullups 1-1-1(3) /5-2-3-2 (12)
Toe touch 40-30-44 (114) /100-60-80 (240)
Mt climb 40-40-44 (124) /30-42-39  (111)
Total 465 for David and 525 for Lucas (due mostly to his ridiculous # of med ball toe touches)

ROCK 'N' ROLL!!!!!

Tai chi 64 and pa qua 1-FIVE

totally blanked out workout

David started with 5 min. jump rope, 150 pushups and 100 squats.  Feeling humbled, I joined in for:

:23/:12 x8 tabatas

Twists

Frog leaps/jumping lunges (four of each)
Throws
Toe touch
Burpees
Rubber bands (ouch)

tai chi 64
&
Pa qu

Miscellaneous exercises

Been a few weeks since the regular crew has been together for a workout.  We had some fun today with:

jumprope (David 5 min. Lucas 1-2 min)
Bag work!!  1 min. rounds, alternating David & Lucas, kicks and punches
:25/:12x8 tabatas:

1. situps
2. dips/pushups
3. medicine ball toe touch
4. medicine ball toss
5. twists
6. other(s)?  can't remember

3 min. of various exercises

warm down with tai chi 64

Posting #101

Tomball, TX, again.  It's really hard to get worked up to work out by yourself.  Here's another "uninspired" WOD

:20/:10 x 8 tabatas

1. bicycles
2. burpees
3. jumping lunges
4. 40# push-press
5. 10# twists
6. mountain climbers
7. 6# med ball toe touches

I think we need to make Tuesday an AMRAP day...

Ice Cold Dungeon WoD

The Dungeon was freezing but that did not stop a WoD.  Since there was a week off due to bad weather and frozen pipes this WoD was designed to easy back into things.

Warm Up (which we really needed)5 min of Jump Rope

Tabitas (20secs/10 rest 8 rounds):

• Med Ball Twists (12/10 lbs)
• Wood Choppers (12/10 lbs)
• Arm with Kettle Bell, 50lbs and 30 lbs weights
• Squats
• Med Ball Throw in Kung Fu Stances (12/10 Lbs)
• Sit-ups

Freeze Down: Pau Qua Sections 1- 4

Brrrrrr.

Tomball WOD

Tomball, TX: weights and medicine balls in the Hampton version of a dungeon.  Not feeling very creative with my workout so here goes:

5 min. jumprope
:23/:12 x8 tabatas:

1. Ab: bicycles
2. Arm: push ups
3. Leg: lunges
4. Ab: med ball toe touch
5. Arm: push press
6. Leg: burpees
7. Abs: twists

whew... that week off catches up with you!

AMRAP Thursday!

My turn so it was back to that great and grueling AMRAP workout from the beginning of the month.  One substitution--assisted pull-ups for push-ups.

1. Wheel of Torture--D: 18-18-16 (52)  L: 29-14-11 (54)
2. 40# push-pull--13-12-10 (35)  / 16-16-12  (47)
3. Jumping lunges--60-34-35 (129) / 27-32-36 (95)
4. Assisted pull-ups--12-8-8 (28) / 12-12-13-5 (42)
5. Frog leaps--20-12-8 (40) / 9-11-12 (32)
6. Dips--33-22-16 (71) / 27-16-15 (58)

Totals:  David 355, Lucas 326.  I'd call that even.  David counted lunges differently but I think I went deeper so I think we can call it a wash.  Definitely need to standardize that kind of stuff. 

Warm down with Tai Chi 64 & 24 and perhaps other stuff for David and Phil after I bailed.

David's Bonus Warm up: 5mins of Jump Rope and 75 Push-ups

miscellaneous activities

in the cold , windy parking lot for ~20-30 minutes so it we did some stuff to keep the blood flowing: 
5 min jump rope and kick sets (30 front from bow then cat, 30 side from bow then cat, 30 round-house from bow, then cat).  Gonna be feeling that tomorrow, me thinks.

Once in the dungeon we did :20/:10 tabatas:

Arm 1 (60# lift, 40# push-pull, 1 pood kettle bell and swimmers
twists
medicine ball throws
sit ups & rubberbands.

warm down with tai chi 64 and pa qua 1-4

Ambitious Saturday

Feeling a bit sick after this one.  :20/:10 x8

1. flutters
2. arm 1 (01 pood lift)
3. bicycles
4. arm 2 (40# push-pull, 10# swimmers)
5. squats
6. arm 3 (assisted pull ups and 40# push pull)
7. 10# twists
8. lunges

Also went to class this morning....

Back in the Saddle Again

After being sick for the last several days doing a WoD was painfull.  I did not want to do it but the peer pressure of Lucas doing on in a Hotel room compelled me to march on.  Anywhoo here was yesterdays WoD:

Warm up: 5 minutes of Single under Jump Rope, Pau Qua, Tai Chi 24 and Tai Chi 64.

Tabitas (8 Rounds 20 secs, 10 secs rest)

• Flutter Kicks
• Arm 1 ( Either 25lbs, 50lbs 75lbs weights and a 30lb kettle bell two rounds each)
• Walking Lunges
• 12lbs Medicine ball throw in Kung Fu Stances (Bow/Horse)
• 12lbs Tow Touch (Either 25lbs, 50lbs 75lbs weights and a 30lb kettle bell two rounds each)

Cool Down: 1st half of Tai Chi 64 and sections 3/4 of Pau Qua.

50-40-30-20-10 Thing again

Warmed up with ching kang and chi chuin.  Tried 5-directional but it's mostly gone...

50 (4:45)-40 (5:07)-30 (3:24)-20 (2:33)-10 (1:27) of dbl unders, situps, push-ups and squats.  Total time was 17:17.  My last few were with lunges instead of squats  but I feel good about that time. 

Warm down with Black tigers 1-3

Unpleasant Mt. Pleasant workout

Just your basic :24/:10 tabatas, with the exception of the first exercise I got from iFitness.  

1. Figure 8, medicine ball crunch (6# med ball held b/n the knees and do a figure 8)
2. Hindu squats 
3. Arm1 (10# swimmers and 50# push-pull, ugh!)
4. Twists w/ 10# medicine ball
5. Side lunge (sorta like a bird leap to the side)
6. Burpees

Warm up and warm down with with stationary bike in the fitness center...

 

Thursday's forgotten WOD

Tabatas.  Can you make 'em out from the mirror?

Di'n tink so...

New Year WOD

Resolving to "continue to kick ass," (in the words of Samuel L Jackson), we started 2011 with a deusy of a WOD:

Warm up with bag work, some jumprope, and some kick sets then: 
20 min. AMRAP:
wheel of torture (aka "wheel rollouts") David: 15/20/20 Lucas:34/22/10
40# push pull D:16/13/10 L: 25/10/10
Jumping lunges: D: 30/58/60 L: 59/32/34
Pushups D: 25/20/20 L: 25/20/25
Frog leaps D: 11/10/6 L: 33/15/14
Dips D: 30/15/28 L: 10/12/15

Le grande totale:  David 352, Lucas 405.  Phil was there too but he didn't want to bother with scorekeeping

My arms were quivering for at least an hour after this workout.  This is probably the most intense workout we've done since we started the "indie fitness" program--feeling very good about that.