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.

Thursday's AMRAP

Second good workout for the week.  The heat's not keeping us down.

Warmed up with some jumprope (David and Phil, anyway) and bag work.  Next up, our nearly weekly 20-minute AMRAP.  This week's sets & numbers: 
 

Pushpress D: 11 / L: 24 / P: 23

V-ups with medicine ball:  39 / 52 / 34

Squat with vest of doom: 66/62/32

Pushups: 50/26/32

Roll-outs: 38/46/50

Frog leaps w/6# ball: 20/29/22

Numeros totales:  224 for David, 239 for Lucas, 193 for Phil

six minutes of medicine ball work followed by sparring techniques 1-20

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!!