Welcome Fall WOD

Warm up with rowing and jumprope as usual

then 20 min. AMSAP

10 v-ups with weight
4 pull-ups
10 blasters
10 squats w/weight
6 medicine ball push-ups
10 wheel rollouts

David did 4 and change, Lucas did 5 and change, Phil got to 6.  Go Phil.

Lucas' hotel workouts

NE Texas:  I did a timed workout on Tuesday; hadn't done that in a while.  50-40-30-20-10 of pushups, situps, squats & bicycles in 14:16.  I followed that with 30 minutes of stationary bike which was harder than I thought it would be. 

Tonight I warmed up with 5 minutes of jumprope.  Then I did :24/:12 tabatas

• sit ups
• 40# push-press & curls (20#/arm)
• side lunges
• burpees
• captain's chair thingies (supposed to be the best ab exercise of all)
• 10# swimmers and 50# press thing on the hotel gym equipment
• jumping lunges

5 min. of bike to warm down

heavy beachball AMSAP

Got a nice new 15# medicine ball thanks to groupon and we welcomed her into our little family of sweaty dudes and random workout equipment.

warmed up with rowing and jumproping then a 15 minute AMSAP:

10 Dips

10 Vups w/medicine ball
10 Burpies
2-3 Pullups
8 Leap frogs

We all got around five rounds in give or take a set or two of exercises.

Followed by 8 minutes of medicine ball stuff (squat throws, wood choppers, horse throws, etc).

G'night...

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

Lifehacker Speaks our Language...

There was a really god post on LifeHacker about working out with a gym.  We do a bunch of these but they have a few that I have not seen before.  Such as the 100:

Any way the full write up is over here.

Cold workout (under 100 degrees!)

Good workout today.  With another hour and half of blackbelt class from 7:30-9 I am pretty much spent.

Warm-up with 6-7 minutes of rowing, 3-6 minutes of jumprope

Pt 1:
20/10 x8 tabatas:

1. Flutters
2. Arm 1
3. frog leaps (turned into jumping lunges for me on round 5)
4. medicine ball toe touch
5. Arm 2
6. rockets

Pt 2:  for time 30-20-10

1. renegade rows
2. situps w/ medicine ball
3. squats/lunges w/weight

David and Lucas ended in the same instant, amazingly enough, at 9:55.  Phil was around 14 minutes

A good 45 minutes or so of exertion

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.