Enter: Tyler Durden

Well since Lucas decided to slack off and doing things like "work", I'm back as the Fitness sage.  It's been a long time. Since we have not done an AMSAP in a while the command decision by yours truly made it happen.  He was yesterdays WoD:

Warm up: 5 mins of Jump rope

AMSAP 20 mins
10 Frog Leaps
10 V-ups
10 Rockets
10 Bird Jumps (John came up with this one.)
10 Medi-ball Twits

The tallies for the group were:
David: 4
John: 3
Phil: 3
Lucas: 0 :P
Tyler: 2

Wait.  Who is Tyler you ask? A new Recruit!  He is a Tai Chi Green Sash that been hanging around the dungeon for the last few weeks and he decided to join in. He survived with out barfing or passing out which means we have to work him hard if he shows up next time. :)  Welcome aboard Tyler!

"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)

Ruh-roh, better get a Rex-Ray

AMSAP for Tuesday's workout.  Warmed up with the usual and then
20:00:
15 V-ups w/weight
5 pull-ups/chin ups
15 Squats with weight
20 bicycles (shoulda been 40)
10 "ring" rows
15 leg extension thingies with 50 lb
D: 6 rounds, P & L: 7

finished it out with 8 minutes of slinging the medicine ball around in various manners.

Two guys, a Kettle bell and a Dungeon.

Well all that was left since people either had to work for a liven or had to Slack off was Phil and I. We had a pretty good work out and it was all Phil's idea.  So he can only blame himself for the pain.

Pre-Warm up: 5mins of Jump Rope and 5 mins of Rowing. (only David did this)
Warm up : 4 rounds of bag work for both Phil and David

AMSAP for about 20 mins:
(There is a snafu with the timer which paused a min in so we had to guess after it restarted)

A set consisted of 10 Reps of:
Push-Ups
Twists w/ 14lb medi ball
Squats
Arm I  (70 lbs push pulls and 35 lb Kettle Bell)
Wheel of Pain
Side Squats with 12lb Medi Ball

The totals were: 6 sets for David and 5 sets for Phil.

Cool down was Yang Dagger a few times.

Phil's Phabulous Phiphty Phanphare

Simple but grueling: 
AMSAP in 20 min:
50 v-ups w/weight
50 pushups (can revert to bench dips if needed)
50 squats

warm down with talk about vegetarian restaurants and science history

Thursday's fun

Almost forgot about this nice workout.  Obligatory warm ups and then this AMSAP:

10 each of burpees, v-ups w/weight, renegade rows, jumping lunges, "ring rows," toe touches.  David and Phil got to seven rounds, I was just shy.  I shall not comment ;-)

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

AMSAP Thursday

Hot as Hades today again.  We are acclimated to the heat in a most amazing way, though.

Warm up with jump rope then a 20 min. AMSAP:

8 renegade rows (20#/hand)
2-3 pullups
5 burpees
10 squats w/40#
10 med. ball v-ups

Followed my 6 minutes of various medcine ball throws and passes

Followed by 5 minutes of rowing and, for Lucas, his four spears. 

Roughly 40 minutes of non-stop movement fun. 

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.