A return to arms...and legs...and abs

David returned to us after a sorrowful couple of weeks.  So great to have him back but sorry about the death of his brother in law. Exercise is, indeed, good for the soul and psyche so it was back to it with a long tabata round:

There have been a number of workouts I have not posted; sorry but I've just been dang busy...
:20/:10 x 8

1. flutters
2. push-press (with a 65# in the mix)
3. squats
4. burpees
5. bicycles
6. push-ups
7. Lucas' new kick thang (on one leg, front, side, roundhouse, hook without putting the kicking foot down)
8. Rockets

That was so good a workout it made Phil complain...

New Year's retribution

the soreness from yesterday's workout is settling in and reminds me to post our workout:

warm up with a bunch of gabbing about relationships and computer crap...oh, and maybe some jump rope and rowing.

Set one:  tabatas :20/:10 x8

1. jumping lunges
2. twists
3. dips
4. push press (#30)
5. rockets

set two: AMSAP (12 minutes), 10 each of:

1. v-ups w/weight
2. squats w/weight as you so choose
3. rollouts
4. pushups
5. kettlebell lifts
6. somethin' else, I think

Another year, another 100 hours of lifting, pulling, twisting, and sweating to conquer...

Sore on the floor WOD

I was still aching from Tuesday's workout so there were plenty of old-man-groans escaping from my lips today.  David warmed up with rowing and jumprope.  I got there too late to do more than about 2-3 min. of jumprope and a bit of stretching.

Partner medicine ball tabatas this evening.  :22/:10 x8

1. Medicine ball situps
2. Medicine ball pushups
3. Wood choppers
4. squat throws
5. leg lifts with med-ball (4x), figure 8s (4x)

6 minutes of medicine ball throws.

Man-slayer WOD

Wow--I guess I've been neglecting my duties; there HAVE been other workouts this month but somehow they didn't get posted. 

There have also been missed workouts due to the holidays so I felt the need to make up for missed workout outs and excessive consumption of food and drink.  So I drafted a workout that turned out to be more than we could swallow:

Warm up with jumping rope then

Round 1--:20/:10 tabatas:

1. flutter kicks
2. kettlebell lift
3. medicine ball twists
4. squat with 25#
5. Burpees

Round 2--17 minute (cough, cough) AMSAP, 10 each of:

1. pushups
2. rockouts
3. rollouts
4. blasters
5. push-press w/ 45#

 In the end we had three exhausted middle-aged dudes and an unknown number of vaporized calories filling the dungeon atmosphere...

More AMSAPing

Okay, straight to da point here.  Got some new stuff in today's workout so it was a bit of an experiment.  Always a good thing.  Warm ups then 20 min. AMSAP:

• 10 steam engines
• 10 side squats with weights
• 5 pull/chin-ups
• 10 bridge squats
• 10 t-ups
• 10 push-ups with elevated feet or hands or whatever

Warm down with some plants, I mean planks (that typo's too funny to delete) AND Chie Chuan, Third Bird and push hands. 

"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...