I Heart NY WoD

Since I was in a flying tin can this AM for severl hours my body felt bad. So after a nights sleep and a whole lota java I needed a workout. I just know I'm going to being lots of NY pizza so I had to work out extra hard to make up for it. Any way here is the NY workout:


Tabita's (8 Rounds, 30 Sec, 10 sec rest):

1. Flutter Kicks
2. Push-ups
3. Lunges
4. Sit-ups
5. Squats

Cool down: Tai Chi 64, Pau Qua (1-6) and what little I remember of Buddha Fist.

Bonus: While waiting for everyone else I did some Tai Chi 64 outside in the great weather.

Now: PIZZA!

back to :30 tabatas

Ah, the sweet joy of :30/:10 tabatas. Those extra 10 seconds just feel great, don't they?

8 rounds each, with a compulsary check in at 5 rounds:

Flutters
Pushups
medicine ball situps
lunges
medicine ball toss

I downloaded iFitness so we can check it out next workout before you drop the big $2. When are you leaving/returning?

L

Madonna WoD

Since my wife joined me again to today she got to pick out the work out tunes. Her choice was Madonna. Doing push-ups to Ray of Light was kiinda surreal since I was really pushing myself and I started to see stars… Here was today’s WoD:


Warm up: 5mins of single-unders with random double-unders tossed in for good measure.


Tabitas (20Secs, 10 Sec rest, 8 rounds):
1. Flutter Kicks (or legs lifts)
2. Push-ups (or Planks)
3. Bicycles
4. Squats (or Calf lifts)
5. One legged knee bends (which really suck after squats but Deborah has a bad knee and needs the knee worked out)
6. Sit-ups (or Crunches)


Cook down: Tai chi 64 x2 and Pau qua x3. Speaking about Pau Qua I finally found a way to create the circle using some carpet samples we just got in the mail. I came to the realization that I’m stepping wrong a lot and for some parts I have no idea where I should be stepping all though I can guess where. Some Brown Sash I am. ((hangs head in shame))
 

Legend of the unfindable iPad wod

Posted from the iPad that supposedly could not be found ;-)

:30/:10 tabatas, 8 rnds each

Flutters
Wood choppers
Sit ups with medicine balls
Push ups (ugh)
Medicine ball toss

Pats on the back for doing a Thursday workout.

Benchmark revisited

Okay, 50-40-30-20-10 of dbl unders (Lucas only), push-ups, sit ups (did bicycles last time, whoops) and lunges (did jumping lunges last time, this switch was deliberate):

18:18 for Lucas--not bad, an increase in time from last time but I think a bicycle goes significantly quicker than a sit up and jumping lunges are certainly quicker than normal lunges.  I pushed it pretty hard and now my sternum hurts; I don't know what the heck that means but I'm not going in for the Tuesday night class...

15:38 for David.  I'll let him assess himself on that one. 

Double Dutch WoD

Well today was interesting because my wife asked to join me on a work out which is awesome! Since this was her first work out in a good long time I reduced the Tabita’s to make it easier for a newbie. Just because it was easier does not mean it’s easy. Without further ado here is today’s work out.

Tabitas (20 Sec’s, 10 Sec Rest 8 Rounds)
1. Flutter kicks
2. Push-ups (or planks for da newbie)
3. Squats (or legs lifts)
4. Stomach Crunches

10 minutes of stretching and 4 different Ie ching chings. Tai chi 64 x5 and Pau Qua x3.

No Excuses WoD

I woke up achy and really did not want to work out, especially on a three day weekend. That’s what spawned me into action. NO EXCUSES! Today’s work out:

Tabitas (30 Secs, 10 Sec rest, 8 rounds):
• Push –ups (50% Finger tip 50% normal)
• Flutter Kicks
• Squats
• Sit-ups

Cool Down Tai Chi 64 x5 and Pau Qua x 5. The Cool down was longer today because it’s getting real close to Brown Sash test time and I need the extra practice.