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.