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.