in the cold , windy parking lot for ~20-30 minutes so it we did some stuff to keep the blood flowing:
5 min jump rope and kick sets (30 front from bow then cat, 30 side from bow then cat, 30 round-house from bow, then cat). Gonna be feeling that tomorrow, me thinks.
Once in the dungeon we did :20/:10 tabatas:
Arm 1 (60# lift, 40# push-pull, 1 pood kettle bell and swimmers
twists
medicine ball throws
sit ups & rubberbands.
warm down with tai chi 64 and pa qua 1-4
Tuesday, January 25, 2011
Saturday, January 22, 2011
Ambitious Saturday
Feeling a bit sick after this one. :20/:10 x8
- flutters
- arm 1 (01 pood lift)
- bicycles
- arm 2 (40# push-pull, 10# swimmers)
- squats
- arm 3 (assisted pull ups and 40# push pull)
- 10# twists
- lunges
Also went to class this morning....
Wednesday, January 19, 2011
Back in the Saddle Again
After being sick for the last several days doing a WoD was painfull. I did not want to do it but the peer pressure of Lucas doing on in a Hotel room compelled me to march on. Anywhoo here was yesterdays WoD:
Warm up: 5 minutes of Single under Jump Rope, Pau Qua, Tai Chi 24 and Tai Chi 64.
Tabitas (8 Rounds 20 secs, 10 secs rest)
Warm up: 5 minutes of Single under Jump Rope, Pau Qua, Tai Chi 24 and Tai Chi 64.
Tabitas (8 Rounds 20 secs, 10 secs rest)
- Flutter Kicks
- Arm 1 ( Either 25lbs, 50lbs 75lbs weights and a 30lb kettle bell two rounds each)
- Walking Lunges
- 12lbs Medicine ball throw in Kung Fu Stances (Bow/Horse)
- 12lbs Tow Touch (Either 25lbs, 50lbs 75lbs weights and a 30lb kettle bell two rounds each)
Tuesday, January 18, 2011
50-40-30-20-10 Thing again
Warmed up with ching kang and chi chuin. Tried 5-directional but it's mostly gone...
50 (4:45)-40 (5:07)-30 (3:24)-20 (2:33)-10 (1:27) of dbl unders, situps, push-ups and squats. Total time was 17:17. My last few were with lunges instead of squats but I feel good about that time.
Warm down with Black tigers 1-3
50 (4:45)-40 (5:07)-30 (3:24)-20 (2:33)-10 (1:27) of dbl unders, situps, push-ups and squats. Total time was 17:17. My last few were with lunges instead of squats but I feel good about that time.
Warm down with Black tigers 1-3
Tuesday, January 11, 2011
Unpleasant Mt. Pleasant workout
Just your basic :24/:10 tabatas, with the exception of the first exercise I got from iFitness.
- Figure 8, medicine ball crunch (6# med ball held b/n the knees and do a figure 8)
- Hindu squats
- Arm1 (10# swimmers and 50# push-pull, ugh!)
- Twists w/ 10# medicine ball
- Side lunge (sorta like a bird leap to the side)
- Burpees
Monday, January 10, 2011
Tuesday, January 4, 2011
New Year WOD
Resolving to "continue to kick ass," (in the words of Samuel L Jackson), we started 2011 with a deusy of a WOD:
Warm up with bag work, some jumprope, and some kick sets then:
20 min. AMRAP:
wheel of torture (aka "wheel rollouts") David: 15/20/20 Lucas:34/22/10
40# push pull D:16/13/10 L: 25/10/10
Jumping lunges: D: 30/58/60 L: 59/32/34
Pushups D: 25/20/20 L: 25/20/25
Frog leaps D: 11/10/6 L: 33/15/14
Dips D: 30/15/28 L: 10/12/15
Le grande totale: David 352, Lucas 405. Phil was there too but he didn't want to bother with scorekeeping
My arms were quivering for at least an hour after this workout. This is probably the most intense workout we've done since we started the "indie fitness" program--feeling very good about that.
Warm up with bag work, some jumprope, and some kick sets then:
20 min. AMRAP:
wheel of torture (aka "wheel rollouts") David: 15/20/20 Lucas:34/22/10
40# push pull D:16/13/10 L: 25/10/10
Jumping lunges: D: 30/58/60 L: 59/32/34
Pushups D: 25/20/20 L: 25/20/25
Frog leaps D: 11/10/6 L: 33/15/14
Dips D: 30/15/28 L: 10/12/15
Le grande totale: David 352, Lucas 405. Phil was there too but he didn't want to bother with scorekeeping
My arms were quivering for at least an hour after this workout. This is probably the most intense workout we've done since we started the "indie fitness" program--feeling very good about that.
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