Enter: Tyler Durden

Well since Lucas decided to slack off and doing things like "work", I'm back as the Fitness sage.  It's been a long time. Since we have not done an AMSAP in a while the command decision by yours truly made it happen.  He was yesterdays WoD:

Warm up: 5 mins of Jump rope

AMSAP 20 mins
10 Frog Leaps
10 V-ups
10 Rockets
10 Bird Jumps (John came up with this one.)
10 Medi-ball Twits

The tallies for the group were:
David: 4
John: 3
Phil: 3
Lucas: 0 :P
Tyler: 2

Wait.  Who is Tyler you ask? A new Recruit!  He is a Tai Chi Green Sash that been hanging around the dungeon for the last few weeks and he decided to join in. He survived with out barfing or passing out which means we have to work him hard if he shows up next time. :)  Welcome aboard Tyler!

This week's fun

Tuesdays' workout consisted of :20/:10 tabatas

1. pushups
2. scissors
3. frogleaps
4. arm 1
5. v-ups with weight
6. squats/lunges as you see fit

Followed by a healthy amount of punching and kicking the crap out of kick shields.  Ah....

Tonight we did a :22/:11 x8 tabata set of

1. partner pushups
2. partner situps
3. jades
4. bicycles
5. arm 1
6. Hindu squats

"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 ;-)

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.

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

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.

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.

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.