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