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