WOD: 5 Rounds of Pure Fun

Warmup

stretching, joint mobility, deadlifts swings

Workout

5 rounds for time

-20 swings (20kg)

-10 snatches right (35lb)

-10 snatches left (35lb)

-20 pushups

-20 shredders (35lb)

Results

YES!! This was one that I knew I'd like as soon as it popped in my head. I finished in 28:19...not sure how good or bad that is, but the workout was great!

My pushups are still weak. They were broken in the second round 10/10 and then 5's the rest of the way. But at the same time, those snatches and shredders were wearing on my arms.

The snatches were getting tough, but I didn't fail on any of them...form broke down a bit over time because I was losing my punching power.

Swings and shredders were good.

WOD: Tuesday Tabata

Warmup

stretching, joint mobility, 2 rounds: 7 pullups, 10 situps, 7 dips

Workout

These separate tabata sequences

-one arm swings, alt l/r each round (20kg)

-situps

-one arm cleans, alt l/r each round (20kg)

-situps

-one arm jerks, alt l/r each round (20kg)

Results

Kept the swings at 11 reps, cleans between 6-7 and jerks at 6. For the situps, I hit 9-10 reps in the first round and 10-11 in the second. The situps were with my feet anchored.

I think this workout was a little too "all over the place". It got me sweating, but didn't really feel it beyond that....oh well, live and learn.

WOD: Light on the Weight, Heavy on the Legs

Warmup

stretching, joint mobility, 2 rounds: 7 pullups, 10 situps, 7 dips

Workout

With one 25lb bell, rounds of 5, 10, 15, 20, 15, 10, 5 (except for swings)

-two hand overhead press

-squats

-lunges (l/r = 2)

-25 swings

Results

I got this one from Justin over at Instinct Fitness. It took me about 22 minutes. I think I could have done it a little faster, but I wasn't quite sure how to pace myself.

The presses were relatively easy, but my arms were getting tired during the round of 20. Same with the squats and the lunges. The swings weren't tough, but it does feel awkard to swing the light weight.

I know I can't bust out the 35lb on this one, but the 25lb might have been a little on the light side. I wish I had a 30lb bell. Oh well, I can always try to scale the reps back with the 35 or increase the speed with the 25.

Either way, I liked this one!

WOD: Weak with the Doubles

Warmup

stretching, joint mobility, deadlifts, swings

Workout

4 rounds of this double kb circuit (35lb)

-5 swings

-5 snatches

-5 cleans

-5 squats

-10 see-saw presses (5l/5r)

-10 pushups (on the handles)

Resutls

This took about 20 minutes as I had to rest a lot between rounds. It was also supposed to be 5 rounds, but I was feeling too much like a turd tonight to continue

After a long weekend of golf and football, I was feeling very sluggish. I'm just glad I got off the couch, because I was real close to just skipping and I probably won't have time for a workout tomorrow either.

Swings were easy and snatches weren't too bad. But my forearms were starting to burn by the time I got to the cleans. And they were on fire after the last squat which made the presses that much harder. And I was surprised how hard the pushups were, broken in the last two rounds.

I do like this one!

WOD: Just Another 20 Minutes

Warmup

joint mobility, streching, 2 round: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

As many rounds as possible in 20 minutes

-5 burpees

-10 SDHP (24kg)

-15 mountain climbers

-20 swings (24kg)

Results

6 rounds again....same as last time. I did bump up the swings to 24kg, so I guess I did a LITTLE better this time

I tried to pace myself in the beginning and it seemed to work because I wasn't TOO exhausted through the first 3 rounds, but then I stepped it up a bit and was struggling at the end.

I do like this workout!

WOD: I'm Back!!

Warmup

stretching, joint mobility, 2 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

With one 35lb bell:

-30s clean left, 30s clean right for 3 minutes

-2 min rest

-30s jerk left, 30s jerk right for 3 minutes

-2 min rest

-30s snatch left, 30s snatch right for 3 minutes

-2 minute rest

-30s swing left, 30s swing right for 1 minute

Results

I probably should have gone 4 min work, 1 min rest instead, but I really just wanted to ease back into this shit since I've been off for a while. I didn't push myself real hard either. I just wanted to keep a nice easy pace.

Cleans were easy, kept them between 8 and 10 reps. Jerks weren't bad either, 7-8 reps. Snatches felt good, averaged 7-8 reps. I wanted to do 3 minutes of swings too, but that just wasn't happening.

I borrowed this "theme" from Instinct Fitness and really like it. Plenty of different kinds of workouts available by just messing with a few variables - weight, work time, rest time.

Vacation

So my 10-day break from work seems to be doubling as a (completely unplanned) vacation from working out. Even though I'm not working, I seem to be too busy to get in a workout. Plus, the time I find to hit the bells fits very nicely into my normal work night, so not working kind of disrupts the whole flow of my day....which typically includes a workout around 6pm.

And with a 12pm Penn State game tomorrw, 1pm Steeler game Sunday and a rain-check golf trip down to Hidden Valley on Monday, I may not be back blogging until Tuesday.

Oh well...in the grand scheme of things, if missing a little bit of exercise is what concerns me the most during my time off, then I have little to complain about.

WOD: Long Cycle

Warmup

stretching, joint mobility, deadlifts, swings

Workout

5 rounds

-2 min double lccj (35lb)

-1 min rest

Results

Well I stick suck at the long cycle, but I didn't fail any of the rounds. I averaged about 14 reps per round which is what I was shooting for....a good workout, no doub!t!

WOD: Just Some Static Stuff

Warmup

stretching, joint mobility, 2 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (35lb)

Workout

5 rounds, 40s work / 20s rest

-rack hold (2x35lb)

-waiter hold (2x35lb)

-wall sit

-plank

Finished with a tabata of farmer holds (should have just done these with the rest)

Results

Well I didn't fail on any of them...but the rack and waiter holds were tougher than I think they should have been, and my legs are pretty weak so the wall sits weren't easy either.

I really need to do more of these static workouts...at least once a month if not more.

WOD: 20 Minute Rotating Interval

Warmup

joint mobility, stretching, 3 rounds: 6 pullups, 10 situps, 6 dips, 10 squats (25lb)

Workout

5 rounds of 30 seconds work, 30 seconds rest

-alternating swings (20kg)

-pushups

-Figure 8 to hold (20kg)

-shredders (35lb)

Results

I really enjoyed this one! I kept swings around 14-16 reps, pushups between 10-13, figure 8's 12-14 reps and between 12-14 shredders.

WOD: Pullups

Warmup

stretching, joint mobility

Workout

With a running clock, continue until you fail to complete all of the reps for the minute:

1 pullup the 1st minute

2 pullups the 2nd minute

3 pullups the 3rd minute

4 pullups the 4th minute

etc

Results

18 rounds + 16 pullups (187 reps). They were chair-assisted starting in the 8th round. Always a fun one!!

WOD: Another Deck

Warmup

Stretching, joint mobility, 2 rounds: 6 pullups. 10 situps, 6 dips, 10 squats

Workout

Deck of Cards:

-H = Double Cleans

-D = Double Jerks

-C = Pushups

-S = Russian Twists (l/r = 1 rep)

-A = 1 rep

-J = 30 Mountain Climbers

Results

Failed at 40:23 with 3 cards left: 9 hearts, 2 clubs, jack of hearts. It felt like the broccoli and potato soup I had for lunch was about to come back up, so I ended this one a little early.

This was my first workout after a little over a week off, so my body was a little weak/tired from inactivity. Although I probably should have come back to something a little less ambitious, this was a good workout.