Just the 3 of us WoD

Nothing fancy today since I was mainly brain dead and tired.  That's no excuse for not having a WoD though. It felt good to be back at it since I missed Thursday to air traffic problems.  Anyway After 5 mins of Jump Rope we did some tabitas.  I beginning to like/hate Rockets.  I hate them but like what they do for me.

Tabitas (8 Rounds 25 sec 12 secs rest):

• 12/10lbs Medi Ball Twists
• 12/10lbs Wood choppers
• Arm - 50lb push pulls, 25lbs kettle bell and 20 lbs arm raises
• Rockets
• Bicycles
• 10/12lbs Ball toss

Pau Qua sections 1-5 as a cool down

Friday class revisited

Since I missed the Thursday workout and knew I'd miss Saturday, too, I went to Friday's "basic skills and conditioning" class.  Here's what we did

100 front kicks (25 right, left each then 25 from front leg on each side)
125 punches
100 side kicks
125 punches
100 round house
125 punches

Then various sweeps, crescents and spinning kicks down the floor and back with attention to form; some good tips.  Fair amount of stretching in between sets.

Wornout WoD

I'm just plain tired.  It was worse yesterday but it did not stop us from doing a WoD.  After  5 mins of Jump Rope this is what we did:

Tabitas (8 Rounds 25 secs/12 secs rest):

• Push-ups
• 12/10 lbs Medi Ball Twists
• Mountain Climbers
• Arm (push pulls, kettle bell, swimmers)
• 12/10 lb Medi Ball Sit-ups
• 12/10lbs Arm toss

AMRAP Thursday!

I forgot to write down our numbers and I have no idea what David and John did in the 20 minutes before I got my late butt in there.

We did AMRAP rounds for 20 minutes of:

Push-ups
Wheel of torture
Bench dips
Medicine ball toe touches
Frog leaps
35# push-press

I hit 602 (over half-of-which was a ridiculous number of medicine ball toe-touches) and think David was around 400 and we totally forgot to add up John's numbers (bad form!!).  I'll try to get the numbers off the mirror tomorrow if I can get by. 

Warm down with pa qua and some spear work

OMG I'm too old WoD

Well it was time for the continue B-day Tabita tradition.  Whoever birthday it is gets a WoD with the time equal to their age.  I need to find a way to get younger so this tradition will get easier. I dub this WoD 4 and 40.

Warm up: 5 mins of Jump-rope.

Tabitas (4 rounds with 40 secs and 20 Secs rest)

• Sit-up
• Push-ups
• 12/10 Lbs Medball Twits
• 12/10 lbs Med ball Toss
• 12/10 Wood Choppas
• Planks

 As a cool down was Tai 64 and 5 sections of Pau Qua.

 

Bring on 40's

In honor of David finally reaching the decade of great wisdom, and fitness, I created a combination of exercises incorporating 40 in as many ways as I could think of:

1. 4:00 of stationery cycling
2. 40 double unders
3. 40 burpees (ouch)
4. 40 situps
5. 40 lunges
6. 40# arm one (with gym equip.; basically a push-press)
7. 40 bicycles
8. 40 squats
9. 40 pushups
10. 40 crunches
11. 40 pull-down thingies in the gym with, naturally, 40 lbs
12. 40 sec plank
13. 40 sec left plank
14. 40 sec right plank

Happy Birthday!

Unmotivated

Well, when I found out David wasn't going in yesterday AND Wyeth didn't want to go in, I decided to take the evening off (I'm a slacker).  I tried to make up for it today but I was feeling less than peppy after getting up at four, driving to Houston and doing a day's worth of programs. 

:20/:10X 8

1. flutters
2. jumping lunges
3. pushups
4. bicycles
5. burpees
6. situps
7. arm 1 with gym equipment

warmed up with 10 minutes of stationery cycling.  Warmed down with a free Budweiser on "guest appreciation night" (hey, they offered free crappy pizza and I restrained myself from that so I can grab a crappy beer without feeling too guilty)