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 return to arms...and legs...and abs

David returned to us after a sorrowful couple of weeks.  So great to have him back but sorry about the death of his brother in law. Exercise is, indeed, good for the soul and psyche so it was back to it with a long tabata round:

There have been a number of workouts I have not posted; sorry but I've just been dang busy...
:20/:10 x 8

1. flutters
2. push-press (with a 65# in the mix)
3. squats
4. burpees
5. bicycles
6. push-ups
7. Lucas' new kick thang (on one leg, front, side, roundhouse, hook without putting the kicking foot down)
8. Rockets

That was so good a workout it made Phil complain...

New Year's retribution

the soreness from yesterday's workout is settling in and reminds me to post our workout:

warm up with a bunch of gabbing about relationships and computer crap...oh, and maybe some jump rope and rowing.

Set one:  tabatas :20/:10 x8

1. jumping lunges
2. twists
3. dips
4. push press (#30)
5. rockets

set two: AMSAP (12 minutes), 10 each of:

1. v-ups w/weight
2. squats w/weight as you so choose
3. rollouts
4. pushups
5. kettlebell lifts
6. somethin' else, I think

Another year, another 100 hours of lifting, pulling, twisting, and sweating to conquer...

Sore on the floor WOD

I was still aching from Tuesday's workout so there were plenty of old-man-groans escaping from my lips today.  David warmed up with rowing and jumprope.  I got there too late to do more than about 2-3 min. of jumprope and a bit of stretching.

Partner medicine ball tabatas this evening.  :22/:10 x8

1. Medicine ball situps
2. Medicine ball pushups
3. Wood choppers
4. squat throws
5. leg lifts with med-ball (4x), figure 8s (4x)

6 minutes of medicine ball throws.

Man-slayer WOD

Wow--I guess I've been neglecting my duties; there HAVE been other workouts this month but somehow they didn't get posted. 

There have also been missed workouts due to the holidays so I felt the need to make up for missed workout outs and excessive consumption of food and drink.  So I drafted a workout that turned out to be more than we could swallow:

Warm up with jumping rope then

Round 1--:20/:10 tabatas:

1. flutter kicks
2. kettlebell lift
3. medicine ball twists
4. squat with 25#
5. Burpees

Round 2--17 minute (cough, cough) AMSAP, 10 each of:

1. pushups
2. rockouts
3. rollouts
4. blasters
5. push-press w/ 45#

 In the end we had three exhausted middle-aged dudes and an unknown number of vaporized calories filling the dungeon atmosphere...

More AMSAPing

Okay, straight to da point here.  Got some new stuff in today's workout so it was a bit of an experiment.  Always a good thing.  Warm ups then 20 min. AMSAP:

• 10 steam engines
• 10 side squats with weights
• 5 pull/chin-ups
• 10 bridge squats
• 10 t-ups
• 10 push-ups with elevated feet or hands or whatever

Warm down with some plants, I mean planks (that typo's too funny to delete) AND Chie Chuan, Third Bird and push hands.