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

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

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....

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)

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

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

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!!

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. 

Scarlett WOD

I named it Scarlett because today's WOD was hot, like....Nevermind. 

Warmed up, as if we needed to warm up, with some jumpropin' then on to :24/:12 x 8 tabatas of

1. bicycles
2. Arm 1
3. squats (4 with the vest of doom)
4. partner situps w/ medicine balls
5. rockets
6. pushups
7. medicine ball slam

finish with some pa qua.

Forgotten workout from Tuesday 5/31

:24/:12 x 6 tabatas

Flutters
Rockets
Arm1
V-ups
Mtn climb
Arm2
Wood choppers

Wonder twins

So it was just the two of us.  David was back after a week off and I was nursing a sprained wrist from last week but that didn't stop us.

David put me to shame with five minutes of jump rope and 150 pushups before I even showed up.  I did a little jump ropin' to warm up and then we did:

:20/10 x8 tabatas

1. flutters
2. medicine ball slams
3. lunges (Lucas wore 40# vest)
4. twists
5. v-ups
6. squats (David wore 40# vest)
7. partner situps

Warm down with some pa qua (1-7.5) and tai chi 64

Duesy Tabata Tuesday

Big one today but it felt good.  Warm ups:  a little jump ropin for Lucas, 130 pushups for David (go!)

20/10 x 8 tabatas:

1. V-ups
2. arm sets
3. medicine ball slam
4. partner situps
5. arms sets #2
6. Burpees
7. Blasters

Yes, that's SEVEN sets....

Warm down with 8 minutes of medicine ball throw/back-to-back pass and some pa qua.

New sweat, if not new blood

Well, no sign of Bryan and stalwart Phil was missing too.  We got an early start with some jumprope for about 5 minutes but then TALKED about working out for at least ten minutes.  for a good cause, however, as we introduced some new things from Never Gymless. 

Basic tabatas, :20/:10 x 8, but with some new stuff (not necessarily in this order):

1. parallelets
2. v-ups (ouch)
3. lateral jumps over the big medicine ball (ouch)
4. push press with 40# + bar
5. leg exercises on the bench (don't know what those are called)
6. grasshoppers

Follow up with 5 minutes of medicine ball (Rick joined in) and some pa qau.

Legend of the unfindable iPad wod

Posted from the iPad that supposedly could not be found ;-)

:30/:10 tabatas, 8 rnds each

Flutters
Wood choppers
Sit ups with medicine balls
Push ups (ugh)
Medicine ball toss

Pats on the back for doing a Thursday workout.