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!

This week's fun

Tuesdays' workout consisted of :20/:10 tabatas

1. pushups
2. scissors
3. frogleaps
4. arm 1
5. v-ups with weight
6. squats/lunges as you see fit

Followed by a healthy amount of punching and kicking the crap out of kick shields.  Ah....

Tonight we did a :22/:11 x8 tabata set of

1. partner pushups
2. partner situps
3. jades
4. bicycles
5. arm 1
6. Hindu squats

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...

Conjunction Junction what’s your Function?

Yesterday's WoD started out on an interesting debate on Math function and imaginary numbers hence the title of the post.  For the record Linux is the WORST O/S Evah! :)  Okay now that that is out of the way lets get to the WoD:

Warm up: 5min Jump, Diving by Zero and 5 min of Rowing

Tabatas (8 rounds 22 Secs, 11 secs rest)

•  Rockets w/ Medi-Balls
• V-ups w/Medi-Balls
• Squats or Side Squats
• Arm1 - Push pulls w/ 80lbs and 30lbs Kettle Bell
• Twits w/ Medi-Ball
• Wood choppers

Cool Down: 6x 1 Minute Rounds of medi-ball toss

Tuesday's Twisted Tabatas

Almost forgot this one even with the self-emailed photo. 

Anyway, we did a :20/:10 set with David, Phil, John & me (Lucas) present:

Warmed up with the usual and then

Blasters
Medicine ball long-distance side throw
V-ups with weight
Medicine ball pushups (ouch)
Rockets
Partner situps

Pretty standard fare....

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. 

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...

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!!

Fabulous Four WOD

What a great workout today.  We started with 5 min of jumprope and then went on to do some bag/mitt work.  We each got about three, 1-minute rounds in until John jammed his toe (sorry!). 

Next up tabatas:  :22/:11 x 8 of

• squats (four with the death vest)
• bicycles
• arm 1
• v-ups with medicine ball
• Turkish getup
• burpees
• flutters

I did push it a bit harder to try to "step it up" and feel the difference.  Definitely a little more intense than the usual workout.  I like the Turkish thing but it is hard. 

The Whiny Workout

It's another  Tabitha Tuesday! I deiced to step it up a bit this time by putting two full body rounds into the mix. The heat is draining but we need more cowbell! Err exercise. Of with the increase workload someone always complains *cough* Phil *cough* and someone was too scared to show up (I'm looking at you Lucas).  Here as the latest show at the Theater of Pain:

Warm up: 5 mins of Jump rope

Tabitas: 8 Rounds 22 Secs with 11 secs rest

• 12/10lbs Medi Ball Twists 
• BURPEES!
• 12/10lbs Wood Choppers
• V-ups
• Rockets!
• Mountain Climbers

Cool down: 5mins of 12lb Medi Ball Toss

Bonus cool down Pau Qua 1-8

Extra Bonus Cool Down: the first half of Chen

The International Slacker of Mystery Returns

Well I thought I was going to have a solo workout yesterday but John showed up and after a month of international travel so did Phil! Only Lucas did not make it since he is a lazy bum and did not want to join after the 3 day weekend. :P Anyway Phil's welcome back WoD is found below.

Warm Up: 5mins of Jump Rope

Tabitha 8 rounds, 22 Secs 11 Secs of rest:

• 12/10lbs MediBall Twits
• Arm 1: 80lb Push-pulls, 50lbs Push-pulls, Kettle bell lifts and Swimmers 
• Squats (David had the 40lb vest on)
• 12/10lbs MediBall sit-ups
• Push-ups (David used the Perfect Push-up Device and that was a whole new level of pain)
• Rockets

Cool down 10lb Mediball toss, Tai chi 24 and Pau qua 1-8

Scarlett WOD

I named it Scarlett because today's WOD was hot, like....Nevermind. 

Warmed up, as if we needed to warm up, with some jumpropin' then on to :24/:12 x 8 tabatas of

1. bicycles
2. Arm 1
3. squats (4 with the vest of doom)
4. partner situps w/ medicine balls
5. rockets
6. pushups
7. medicine ball slam

finish with some pa qua.

Forgotten workout from Tuesday 5/31

:24/:12 x 6 tabatas

Flutters
Rockets
Arm1
V-ups
Mtn climb
Arm2
Wood choppers

Duesy Tabata Tuesday

Big one today but it felt good.  Warm ups:  a little jump ropin for Lucas, 130 pushups for David (go!)

20/10 x 8 tabatas:

1. V-ups
2. arm sets
3. medicine ball slam
4. partner situps
5. arms sets #2
6. Burpees
7. Blasters

Yes, that's SEVEN sets....

Warm down with 8 minutes of medicine ball throw/back-to-back pass and some pa qua.

New sweat, if not new blood

Well, no sign of Bryan and stalwart Phil was missing too.  We got an early start with some jumprope for about 5 minutes but then TALKED about working out for at least ten minutes.  for a good cause, however, as we introduced some new things from Never Gymless. 

Basic tabatas, :20/:10 x 8, but with some new stuff (not necessarily in this order):

1. parallelets
2. v-ups (ouch)
3. lateral jumps over the big medicine ball (ouch)
4. push press with 40# + bar
5. leg exercises on the bench (don't know what those are called)
6. grasshoppers

Follow up with 5 minutes of medicine ball (Rick joined in) and some pa qau.