100 Pushups

A while back I got an app to help m get to a 100 GOOD pushups in one shoot.  I got to doing about 48 in a shoot then real life  throw me a curve ball and I stopped.  Well I'm going to try it again. Instead of posting the progress here I'm just going to tweet them since i'm going to attempt to do them 2/3 times a week besides our regular WoD.  To give you a general idea on this is what I did today:

The rounds consisted of 15 19 15 15 20 reps with 60 secs of rest for a total of 100 Pushups.

The Abtastic WoD

Time to bust that gut!  Since someone was slacking *cough* Lucas *cough* I want to focus and a single flabby part.  The Abs or core. It was an interesting challenge to come up with this WoD (Lucas did help) but it was harder doing it.  I have a feeling I'm going to be hurting in the morning.  Anywhooo here is the WoD.

5min Jump rope warm up

Tabitas (8 Rounds 20secs 10 secs rest):

• Flutter Kick... It's been awhile..
• Rockets
• 12/10lbs Medi-Ball Twists
• 12/10lbs Medi-Ball Toe touch
• Bicycles
• 12/10lbs Medi-Ball Partner Sit-ups

Pau Qua Sections 1-6 cool down.

Revenge of the Burpies

After having an awsome week of in Sedona AZ I come back to find out Lucas skipped running our WoD.  The others were disappointed and got flabby. So its time to level up the WoD! FLAB BE gone!  Yesterday's WoD consisted of:

5min Jump rope warm up

Tabitas (8 Rounds 20secs 10 secs rest):

• Pushups (Normal, One Handed, Wide and Diamond)
• 12/10lbs Medi Ball Twits - as a side note we should start meeting at the lake and go rowing...
• Rockets - I love/hate theses things.
• Arm-er-size - Kettle Bell, Push Pulls and Swimmers
• Burpies - oh how I missed you. Your evil twin rockets missed you as well.
• 12/10lbs Ball Toss

Pau Qua Sections 1-6 cool down

May the Fourth be with you!

Happy Earth Day, happy fitness anniversary!

Yes, our first blog post was exactly one year ago so we've been at this a year!  118 posts/WoDs and, of course, some were forgotten.  We started with two participants and are now up to four.  Most importantly, we are maintaining and, hopefully, improving our fitness levels.  This spring, especially, I have lost some flab and have stepped up the workouts to three per week (usually).

Goals for the next year:  recruit at least 1-2 more folks to our regulars and introduce new exercises and new types of workouts to our repertoire.  I expect to test to second degree black by next February and I will do what I can to make sure John gets there with me.  I would also like to get doing some non-dungeon exercise (cycling, raquet sports, swimming, walking, etc.) in at least one other day per week

Congratulations to us for taking our fitness into our own hands and creating something that works for us; I'm rather proud of myself ;-)

AMRAP Thursday returns

Been awhile since I worked out, actually, so it was great to be back.  We're still tweaking the exercises for this one.  Once we standardize it (with exercises that are generally cranked out in a couple dozen or fewer), we can make it a regular thing to we really can assess our progress from month to month. 

Anyway, here's the WOD

5 min. of jumprope (probably a bit less for me) then
AMRAHP (as many reps as humanly possible) of
pushups D: 54, L: 68, J: 72
Rollouts 42-39-24
Rockets 32-28-28
Bicycles 141-224-128
Squats 52-120-59
Totals 314-511-311

Warm down with pa qua

Just the 3 of us WoD

Nothing fancy today since I was mainly brain dead and tired.  That's no excuse for not having a WoD though. It felt good to be back at it since I missed Thursday to air traffic problems.  Anyway After 5 mins of Jump Rope we did some tabitas.  I beginning to like/hate Rockets.  I hate them but like what they do for me.

Tabitas (8 Rounds 25 sec 12 secs rest):

• 12/10lbs Medi Ball Twists
• 12/10lbs Wood choppers
• Arm - 50lb push pulls, 25lbs kettle bell and 20 lbs arm raises
• Rockets
• Bicycles
• 10/12lbs Ball toss

Pau Qua sections 1-5 as a cool down

Friday class revisited

Since I missed the Thursday workout and knew I'd miss Saturday, too, I went to Friday's "basic skills and conditioning" class.  Here's what we did

100 front kicks (25 right, left each then 25 from front leg on each side)
125 punches
100 side kicks
125 punches
100 round house
125 punches

Then various sweeps, crescents and spinning kicks down the floor and back with attention to form; some good tips.  Fair amount of stretching in between sets.