WOD: F'ing 50s with Planks

Workout
For time, 50 reps of each of the following.  Finish each exercise before moving to the next.  Plus, every 2 minutes, stop what you're doing and plank for a minute.

• Deck Squats
• Push ups
• Leg Lifts
• Lunges
• Hindu Push ups
• Walkouts
• Jumpers
• T Push ups
• Flutter kicks (4 count)
• Burpees (no push up)

Results
What a great way to end 2011!!  I didn't keep track of my time, but I think my pace was ok.  Push ups really slow me down.  I did deck squats without weight, which makes them a bit tougher...but I also used a thicker mat, which makes them a bit easier.

The Jumpers consisted of jumping forward into a squat position and then jumping back to the starting position.  They were tougher than just squats, but they weren't too bad.

I only did 10 T-Push ups before I modified to just doing T planks for the remaining 40 reps...didn't have any more push ups in me!

2011 has been a great year for me when it comes to fitness.  I'm so glad Justin and Jason decided to take a shot at their dream and open this gym.  And I'm glad I decided to join.  I can't wait for another great year at Instinct Fitness!!

WOD: 3-6-9

Workout
11 rounds, keep a good pace w/o risking quality of reps

• 3 Pull ups
• 6 Thrusters (20kg)
• 9 TRX push ups

Finished with a tabata of deck squats

Results

Those push ups were ROUGH!  For the first few rounds, we were doing them elevated with our feet on a box, but that didn't last long.  I did all strict pull ups, but they were broken starting in the 4th or 5th round.  I should have used a 24 for the thrusters...the 20 was a little too easy for that rep count.  

For the finisher, the first 4 rounds were just straight deck squats and I averaged 5 reps.  The last 4 were a deck squat, to a sprawl, back to a deck squat...think I was averaged 3 for those.  

I liked this one!

WOD: More Bells

Workout
Another night of various one-arm kb exercises in groups of 5 or 6 minutes with a minute break between.


Results
I like these ones the least.  They typically contain all of the exercises that fry my back - lots of swings, tactical lunges, sdhp, single-leg deadlift etc.  Oh well, I have to go light, but it's still better than sitting on the couch.

WOD: Chistmas with Angie

Workout
10 rounds for time (a.k.a 10 Pieces of Angie)

• 10 jumping pull ups
• 10 push ups
• 10 sit ups
• 10 squats

Results

16:02...very happy with that time!  Crossfit Angie is 100 pull ups, 100 push ups, 100 sit ups and 100 squats and this is just a variation of that wod.  

The pull ups were broken starting in the 7th round.  Push ups were pretty much unbroken...a a few bridging breaks but never went to my knees for rest.  I did the sit ups un-anchored with my legs slightly bent and in a butterfly position.  The squats were easy.

In Feb 2010, this took me 23 min.  In July of 2010, 19 min...so I'm definitely moving in the right direction.

WOD: Interval Ladders

Workout
Rounds of 30s, 60s, 90s, 120s, 30s, 60s, 90s, 120s

• Ropes
• Plank
• Bell
• Rest

Finished with an Alt Ropes tabata

Results

Nothing like increasing intervals to make you hate life!  We essentially did 2 rounds of laddering up intervals, 30s of each exercise, rest 30s, 1 min of each exercise, rest 1 min etc.

The first time through it was alternating ropes, push up planks and two hand swings.  The second time through it was double ropes, elbow planks and thrusters.  I used a 16 for the swings and 30s round of thrusters, then dropped down to a 12.  

Aside from having to regrip the ropes a couple times and piking up briefly on some of the longer planks, I didn't fail at all...which I'm happy about!

This was a good one!

WOD: More Circuit Fun

Workout
5 rounds, 45s on, 20s off

• Inverted rows
• Alternating ropes
• Hanging knee-to-chest
• Two hand swings (20kg)
• TRX pike-ups
• Medball Slams

Results

It may not look like it, but this was a grip killer!  Hanging on the pull up for the knee-to-chest killed my grip...and the ropes and swings didn't help much either.  

I also had to switch from pike-ups to knee-to-chest on the TRX for the last round.  Just holding the plank position was getting tough!

Definitely a good one!!

WOD: Enter the Pull Up System

Workout
4 rounds, 40s on, 20s off

• Sitting rope pulls
• Side med ball throws (12lb ball)
• Alt ropes
• Pull ups
• Resistant band runs
• Sandbag walking lunges (bear hug)
• Powerwheel rollouts
• Rower

Results

This was a good one!!  I did mostly jumping pull ups, lots of work to do there....they're pretty tough after the ropes though too.  But the new rack system is sweet!

WOD: Swings and Bodyweight

Workout
5 rounds:

• 1 min swings
• 1 min bw work
• repeat 3 or 4 times

Results
This was another medley type workout.  We'd do swings for a min - two hand, alternating or one-arm - followed by a minute of body weight work which included push ups, squats, planks, lunges, leg lifts, flutter kicks, supermans etc...then back to swings...then back to bw...and so on.  Each round was 6-8 min non-stop work with 1 min rest between rounds.


I used a 20 for the 2 hand swings, a 16 for the alternating ones and either a 12 or 16 for single-arm swings.


This was a pretty decent workout, but I'm kinda jonesin for a good circuit now!

WOD: All Bells

Workout
5 rounds of various single-bell work.  Rounds consisted of 1 min per exercise for 6-7 minutes followed by a 1 min break.


Finished with about 10 min straight of various swings


Results
This was another one of those medley workouts.  We did a lot of swinging and pressing along with some lunges, squats and high pulls.  


I don't like these ones all that much, but it's definitely a good workout!

WOD: Ropes and More

Workout
3 rounds, 60s on, 25s off

• Alternating ropes
• Shredders
• Rope slams (2" rope)
• Swiss ball pike ups
• Kneeling alt ropes
• Elbow plank
• Sitting alt ropes
• Russian twists

Finisher: 6 rounds, 30s on, 30s off:  Alt ropes, walking them in and out

Results

A good one! I used a 16 for the shredders and the 12lb med ball for the russian twists.

WOD: Friday Fun

Workout
4 rounds, 40s on, 20s off (or something like that)

• Med ball slams
• Kneeling wood chops
• Two hand swings
• Goblet Squat
• Push ups
• Lateral walking bands
• Farmer walks
• Pull ups
• Box jumps

Results
Good to be back...3 days with no gym had me jonesin pretty hard!  The big med ball wasn't out, so I used the smaller 16 pound ball that doesn't bounce back at all.  


The wood chops were done with one knee down like the bottom of a lunge.  With the bell next to the knee is down, bring up diagonally to your chest and then continue to bring it up diagonally over head, then back down and repeat.  I've done them standing before but never kneeling...I like it.  I used a 12kg bell.


I used a 32 for the swings and a 20 for the squats.  For the band extensions, we'd loop the band around one leg and then shuffle away laterally.  Once the band stretched as far as it would go, shuffle back in.  Going back in was tougher than shuffling out, because it was tough to stop that band from pulling you in further.  It was interesting.


I used 24s for the farmer walks.  The pull ups were done on the TRX which I think made them a little tougher.  Plus my grip was struggling from the farmer walks and swinging that 32, so just holding onto them wasn't easy.  And the box jumps were done on the low box, concentrating on form - jumping high and landing soft in athletic position.


This was a good one!  Took a break afterward and then did thai...so I got my gym fix!

WOD: 21-15-9

Workout
For time, rounds of 21, 15 and 9 reps:

• Inverted Rows
• Two-hand Swings (32kg)
• Thrusters (16kg)
• Medicine Ball Slams (20lb)
• Tire Jumps
• Ab Wheel

Finished on the rower, 3 rounds of partner 500 meters (you go, I go)


Results
Lungs are still pissed!  I finished in 11:25. I would have been by myself tonight, but Jason was nice enough to jump in with me (he finished in 11 flat).  If he hadn't, I would have slacked off a lot more I'm sure...but if he wasn't stopping, neither was I!


The finisher was brutal too.  I averaged just over 2 min per 500 meters, finishing at about 6:15 total.  It was back and forth, so Jason did 500 meters, then I went, then he went and so on.  So I got about a 2 min rest between rounds...seemed like a lot less.

WOD: Yeah, We Do Curls Too

Workout
4 rounds, 50s work, 20s rest

• Crush Grip Curls
• Bag Boys
• High Pulls
• Band Holds
• Assisted Muscle Ups
• Leg Curls

Finisher
2 rounds, 30s work, 30s rest: 

• Burpees (no pushup)
• Sledge Hammer
• Wall Balls
• Rower

Results
Another good one from Justin!  The curls are done with one bell, holding it around the bell (not with the handle) and trying to "crush" your hands together...then just curl.  It adds another dimension to curls.  I used a 16 for those.


"Bag Boys" are done with a sandbag while kneeling in front of a chair.  The bag sits on your side, you pick it up, bring it over the seat of the chair and sit it down on the other side...repeat.  The chair is used to ensure you bring the bag up high, i.e. so you're not slacking.   I used the 37 pound bag.


I used a 16 for the high pulls.  The band holds were done standing.  Just grab the band with both hands, bring it across your body so it's mid chest.  Hold it there, keeping your arms straight out.


The assisted muscle ups were done on the TRX.  Essentially, they were just a row into a dip.  So as you row yourself up, continue on to stand up and then push yourself up into the top the part of a dip.  Hold it there for a second, lower yourself back to the ground and then start the next rep.  If you needed to, you could jump up into that dip position.


The leg curls were done on the ground with the slide coasters.  With your back on the floor, hips off the ground and feet on the coaster (knees bent), slide your feet out and then pull them back in.  Getting them out was easy, pulling them back in was tough!  To make it easier, you could do one leg at a time.


And the finisher was solid too!!  Looking like a good day for an afternoon nap...

WOD: Grip Day

Workout
6 rounds, 1 min work, decreasing rest per round (25s, 20s, 15s, 10s, 5s, 0s)

• Single Rope (2")
• Farmer Walks
• Rack Hold
• Overhead Hold

Results
Yeah, this was a good one, another "Popeye" day...and that decreasing rest is just cruel!


For the farmer walks I used the 24s for the first 5 rounds and dropped down to a 16 the last round.  I had to put them down a few times from the 3rd round on...grip was gone.


For the Rack Holds I used the 20s and didn't fail at all.  I was happy with that.  For the overhead holds I used the 16s and didn't fail at all.  I came close to dropping the bells on both of those exercises, so I definitely used the right weights.

WOD: Circuit (11.28.11)

Workout
4 rounds, 50s work and 20s rest

• Rower
• Swiss Ball Pike-ups
• Bench pistols
• Bench split squats
• Bench Step ups
• KB Sumo Squat
• Swiss Ball Plank

Result
This one was pretty good.  It wasn't too rough on the lungs, but the legs definitely felt it!  For the pistols and split squats, I just used body weights.  For the step ups and sumo squats I used a 16.  The squats were done holding the bell down in front and on two small boxes so that bell could go below the feet.

WOD: Bells and Ropes

Workout
4 rounds, 45s work, 20s rest:

• sumo squat high pull
• double ropes
• alt single leg deadlift
• kneeling alt ropes
• tactical lunge
• rope jacks
• rope press

Finished with a medley of ab work on the ground.


Bonus round of one-arm rope work: 30s right, 30s left for 15 minutes (2" rope)


Results
This was a nice little circuit. I used a 16 for the high pulls, a 12 for the lunges and a mix of light weight (and bw) for the deadlifts.  All three of those tend to get at my lower back, so I like to go light with them.


The double and alternating ropes weren't too bad.  The rope jacks always suck, but I didn't fail on any of them.  The rope presses always suck too, and I took ample rest between presses.


Felt good to get back to the gym!!

WOD: Up and Down the Ladder

Workout
Reps of 5, 10, 15, 20, 25, 20, 15, 10, 5

• Goblet Press
• Goblet Squat
• Goblet Lunge
• 30 swings

Finished with 8 rounds of 20s work, 30s rest: alternating ropes


Results
Not a bad workout to get back after it.  I used a 16 on the way up and a 12 on the way down.  I was still a little sore from the IKFF event over the weekend, so I didn't hit this one too hard.

Muay Thai Night

I don't normally post anything about thai nights, but I wanted to remember this one!


Warm up (no bags or pads)

• Jab ladder (1-5)
• Push kicks (lead leg)
• Push kicks (rear leg)
• Left Jab, Right Knee, Right Cross, Switch Knee

First drill:
There were 5 of us hitting the pads and Jason (hands) and Kim (legs) were holding.  Rotating through this series with Jason deciding when we switch (no set time).

• Hands
• Legs
• Lunges
• Push ups
• Squats

We did that for 2 rounds.  The first wave through for the hands we did Jab/Cross for power, and for the legs, 5 roundhouse kicks each side, repeat.  In the second wave, the hands consisted of a Right Cross, Left Uppercut, Right Elbow, and the legs were knees (any cadence you wanted).


Second Drill

• Legs
• Walking Lunges (down and back)

So we'd hit the pads, turn around and do walking lunges down the gym and back, hit the pads again and so on.  We did this for 5 rounds.  The first 2 rounds was 10 fast roundhouse kicks each side.  The last 3 were 20 alternating power knees.


Finisher (switching/resting on Jason's call)


On your back

• Flutter Kicks
• Leg Lifts
• Alternating Leg Lifts
• Egg Beaters (feet 6" off the ground, moving feet in small circles)
• Open and close (feet 6" off the ground, open and close feet)
• Big circles (feet together, making big circles)

On your stomach

• Superman
• Swimming superman
• Swimming superman with breast stroke
• Shark fin
• 10 cobras

I'm glad I have a couple days rest before my competition!!

WOD: Easy Sport "Workout"

Workout
Took it easy today with some 1 min long cycle sets (2x16kg).


Results
I was just trying to work on my pace a little bit today and didn't go hard at all.  I ended up doing probably 7-10 1 minute sets, taking 2 or 3 minutes off between each....barely a workout at all.


And this will probably be my last workout until the comp on Saturday.  Tomorrow is Muay Thai (which I guess is a workout) and I'll most likely take Thursday off to get some stuff in order.  Then heading to Michigan late Friday morning!!

WOD: Rough Circuit

Workout
5 rounds, 1 min on, 25 sec off

• tire jumps
• wall balls
• 3 dips, 3 push ups, 3 rows, repeat (trx)
• rower
• double outside swings
• feet elevated elbow plank

Results
Maybe it was the few days off or the fact that all I ate today was chips and salsa, but this one had me struggling. I took it easy on the tire jumps, getting somewhere between 15-20.  The wall balls sucked as always, but I managed around 17-21 reps there.  On the TRX, we did a combo of dips, push ups and rows.  I usually made it to about the 1st push up of the second round.  Those TRX push ups are HARD by the way!


I mostly took it easy on the rower getting about 200-225 meters.  I used the 16s for the swings and was right around 35 reps each round.  And those elevated planks were killing me, but I didn't fail on any of them.  Our feet were probably only elevated 6" or so, but that was plenty for me!


I'm sure I'll be feeling this one tomorrow!!

WOD: Sport and Ropes

Workout
10 min long cycle set, 2x16kg


Repeat 4 times:  5 rounds of 30s alternating ropes, 30s single bell exercise, 30s rest


Finished with 10 rounds of rope jacks, 20s on / 10s off


Results
I busted out 75 reps on my sport set, which I'm happy with.  It would have been 76 if I was competing, because I had time for one more rep.  I'm happy where I'm at.  I'll be taking it easy next week and hope to kill it next Saturday!


The circuit was pretty cool.  We had 5 ropes set up and with bells in between.  We'd do alt ropes, then the bell work, then rest.  For the bell work, the first round was goblet press, the second round was goblet squat then goblet lunges and finally swings.  


The finisher was rough, but rope jacks always are!

WOD: Light Sprint and More

Workout
5 rounds:
   -2 min long cycle sprint, 2x12kg
   -2 min rest


5 rounds
   -10 squats, 2x16kg
   -10 presses, 2x16kg


Rack/Overhead/Famer holds


Results
I managed to keep the sprints at about 13 reps per minute, which I was happy with.  It was almost too easy (which I'm also happy with), but wish I would have used the 16s.


There was no rest between the squats and presses, so 10 squats immediately followed by 10 presses.  It was tougher than I thought.  I didn't fail on any, but came close on the last few presses during the last run.


Less than two weeks til the competition...getting excited!

WOD: Saturday Blast

Workout
20 minute one-arm long cycle (20kg)


20 minute AMRAP
   -one leg squat, bench assisted (5 each leg)
   -10 ab roll outs
   -10 rows
   -20 bw squats
   -10 chair dips
   
Finished on the rower with 750 meter sprint


Results
Whew, that was a lot of work!  I didn't keep count on the long cycle.  Aside from the left hand hurting (calluses), it wasn't too bad.  I started with 10 reps a hand but was down to 6 reps a hand by the end.  Still, that was better than my last attempt at that one.  It felt good to get a sport workout in because we're only 2 weeks out now!


For the AMRAP, I got 8 rounds + 10 squats, 10 rollouts and 9 rows.  The squats were like pistols but with a bench.  They aren't too bad, but I am nowhere near being able to do a real pistol.  The rollouts were like a powerwheel, except we used the sliders - small coaster like things with a gripped side and slippery side.  They got tough after a while


For the rows, I did a combination of inverted rows with TRX and bent over rows with the 16s.  The TRX was kinda of in the way of the boxing class, so couldn't always use them.  And the chair dips were on the seats of 2 chairs, so they weren't too difficult.  


I finished the row 2:58 which I was happy with...my legs were not.  

WOD: Halloween Workout

Workout

10 exercises, 31 reps each

   -swings

   -push ups

   -fig 8s

   -bw squats

   -tactical lunge (reverse lunge, pass kb between legs)

   -mountain climber

   -sdhp

   -jumping jacks

   -thrusters

   -squat thrusts

Finished with 11 minutes on the ropes.

Results

Note the numbers of above: 10 31 11...Happy Halloween!!  

I finished the first part in 10:30 which I guess is good enough.   I used a 28 for the swings (the "pumpkin"), a 16 for the fig 8s and sdhps and a 12 for the lunges and thrusters.  Everything was unbroken except for the squat thrusts.  I needed a few breaks by then.

The 11 minutes of ropes really wasn't that bad.  The toughest part for me was my left hand started to hurt after a while.  I had to set that hand down a few times, but kept the right arm going the entire time.  I switched from alternating to doubles very briefly as well.  All in all, not nearly as tough as I thought it might be...which was very cool!!

WOD: Saturday Melody

Workout
A melody of kettlebell and bodyweight work. 


Results
I can't remember all of the stuff we did, but it included squats, thrusters, presses, lunges, planks, sit ups, etc.  I worked up a good sweat, and I was just happy I decided to venture out into the first snow storm of the year...could have easily just curled up on the couch instead.

WOD: 80 Reps and More

Workout
80 reps of long cycle, 2x16kg


4 rounds, 45 on, 25 off
   -wall balls
   -alt ropes
   -walking kb lunges (farmer hold)
   -tire jumps
   -sumo squat, high pull
   -powerwheel


Finished with 3 rounds, 20s alt ropes, 1:10 rest


Results
I was told to pick a rep number in my head and try to hit it, and not to worry about time.  I chose 80, but wanted to know how long it would it take me so I set the gymboss to stopwatch mode.  After the 80th rep, I dropped the bells and checked my time - 10:32.  I'm happy with that.  It was a good pace and means I was probably right around 76 at the 10 min mark.  PLUS, it was a 10+ min set...that definitely tells me that I got this!!  I needed that after the miserable showing at the 6 min set fail a couple weeks ago.


The circuit was a circuit....a pretty easy one actually, but I was worn out which made it tough enough.  And the finisher was on the 2" rope, going hard....that's a long 20s for sure!

WOD: One Hour Long Cycle

Workout
One hour, one-arm long cycle (16kg)


Result
Instinct Fitness decided to join their friends out in California for the One Hour Long Cycle charity event


I managed to keep a very consistent pace throughout, just about 8 reps/min finishing with 483 reps.  That was a long hour!  Kim also did a one-arm long cycle with a 16 and got 482 reps (slacker!).  Justin did a mix of singe/double long cycle starting with a 10 min set of double 24s (his comp weight for Detroit).  Jason did an hour of alternating ropes, nonstop!


All in all, my set wasn't that bad.  I managed to switch hands every 10 reps for the entire hour, which I'm happy with.  Less than a year ago, I couldn't do that for 20 minutes!  My muscles were definitely starting to get tired, but my feet and hands hurt the most.  Maybe I'll jump up to a 20kg bell next year..yeah, right!


Nap time...

WOD: Just Another Circuit

Workout
4 rounds, 45s work, 20s rest
     -rope press
     -swings
     -bench push ups
     -bench dips
     -med ball slams
     -kb step ups
     -kb pistols (bench assisted)
     -inverted rows


Finished with some sport work


Results
The circuit wasn't too bad.  I used a 28 for the swings, a 16 for the step-ups and and an 8 for the pistols.  Even though it wasn't too tough, it wiped me out for the sport stuff.  I was supposed to do a six minute set, but I just didn't have it in me - only made it about 2 1/2 minutes.  I was also watching the clock which probably didn't help.  I finished up with some pace work, doing 8 reps a minute and taking a minute off.

WOD: Up and Down the River

Workout

Double Jerks:

-5 x 24kg

-10 x 20kg

-15 x 16kg

-20 x 12kg

-20 x 12kg

-15 x 16kg

-10 x 20kg

-5 x 24kg

Double Cleans:

-5 x 24kg

-10 x 20kg

-15 x 16kg

-20 x 12kg

-20 x 12kg

-15 x 16kg

-10 x 20kg

-5 x 24kg

Renegade Rows:

-6 x 24kg

-6 x 20kg

-6 x 16kg

-6 x 12kg

-6 x 12kg

-6 x 16kg

-6 x 20kg

-6 x 24kg

Results

Another good one!! We did this one with partners, taking turns. The first person would do their reps, then second person would do theirs and then we'd both move on to the next weight, so there was some rest built in.

Both the jerks and cleans got heavy, especially on the way back down. The rows weren't too bad. We probably should have done varying reps with those too.

WOD: 36 Min Sport Hell

Workout

Rounds of 3min, 2min and 1min for each exercise (no rest)

-jerks (left)

-cleans (left)

-swings (left)

-jerks (right)

-cleans (right)

-swings (right)

Results

Wow!! My forearms were SWOLLEN by the end of this one! I used a 16kg bell for all of the jerks and cleans and the first rounds of swings then I had to drop down to a 12 for the swings.

I didn't fail at all on any of the jerks or cleans, but failed on every round of swings. I could barely hold onto a feather by the time I got to them.

Good stuff!!

WOD: Sport Sprints

Workout

3 rounds:

-3 min long cycle sprint (2x16kg)

-3 min rest

4 rounds (no rest):

-30s alternating ropes

-30s one arm swing (right)

-30s one arm swing (left)

Results

For the sprints, I did reps of 30, 29 and 25. The first 2 rounds felt good, but the last one was rough - my rack was weak and cleans were getting ugly! That 3min rest goes fast!

The rope/swing combos were to help with endurance and grip. They worked.

WOD: 5 at a Time

Workout

Bunch of rounds

-5 exercises, 30s each

-30s rest

Finished with a tabata of swings

Results

This one got the sweat flowing! I remember a few of the sets of exercises but forget most of them. For example: press right, push ups, press left, push ups, swings.

Good stuff!

WOD: Triplets (10.8.11)

Workout

Rounds consisted of 30s work and 10s rest, with 1 min rest between rounds

3 rounds:

-med ball pass (from knees)

-box jumps

-planks

3 rounds:

-upright rows

-swings

-power wheel rollouts

3 rounds:

-goblet squats

-single leg deadlifts

-push ups

4 rounds:

-split squat

-band pull downs (from knees)

-single leg lifts

Finished with 4 rounds: 30s rower, 30s rest, 30s alt ropes,30s rest

Results

I like this one! The short intervals and different exercises kept things interesting and challenging. Justin just got back from Boston where he spent a week with Mike Boyle learning his methods and this was one of the workouts he borrowed from him.

For the med ball passes, we used the 12lb ball (the bounciest one). From your knees, sit back, explode up with your hips and throw the ball against the wall. When it comes back, catch it, sit back and throw again...repeat. For the box jumps, we concentrated on jumping high and landing soft and stepping down. Speed wasn't the goal.

The band pull downs were done from the knees and to the side. Grab both handles with both hands, pull the bands down to chest level, pause, then pull all the way through and then back the same way pausing at the chest. Not sure what it was supposed to work, but I definitely felt it in my abs.

WOD: 15 Second Intervals

Workout

10 rounds

-15s snatch(l)

-15s rest

-15s snatch (r)

-15s rest

10 rounds

-15s goblet squat

-15s rest

-15s goblet press

-15s rest

10 rounds

-15s bent over rows

-15s rest

-15s push ups

-15s rest

Finished with a tabata of alternating ropes

Results

I was guest training again today and this is the one I came up with (borrowed from the training room guys). It wasn't too bad, but I think it was a little confusing for some people. But I hope they enjoyed it. Oh and I substituted swings for snatches for those that don't know the snatch yet.

I did it with 16s for everything.

WOD: My Circuit

Workout

5 rounds, 1 min on / 30s off

-alt ropes

-tire jumps

-super planks

-swings

-med ball slams

Results

This is the one I came up with since I was guest trainer today. It wasn't too bad, but that was kind of the goal.

Only had one person show up today, but she seemed to like it.

WOD: AFAP Circuit

Workouts

5 rounds, as fast as possible

-500 meter row

-5 squats (2x24kg)

-10 dips

-20 box jumps (20 or 24")

-10 powerwheels

Results

36:28. This one was rough! The first round, I rowed 500 meters in about 1:52 and the rest of the rounds I was between 2:10 and 2:25...struggling!

And those heavy squats were taking a lot out of me. My dip strength is pretty weak, especially after round 2. By the time I got to the box jumps, I was spent and moved through slowly but continuously.

I felt this one most in the lungs, which I guess is a good thing!

WOD: 10 Minute Set!

Workout

10 minute long cycle set (2x16kg)

4 rounds

-500 meter row (as fast as you can)

-3 minute rest

Results

FINALLY!! 73 reps! It's been a really long time coming, and it feels great to finally have that first 10 minute set under my belt. I'm happy with 73 reps, but my pace needs some work. I was at 33 reps half way through, so I was moving too slow at first. I'm glad I was able to bust out 40 reps in the second half, but it wasn't easy. Hopefully I can even things out moving forward. If I can hit 80 reps that would be great, but I know I'm not there yet.

The rower hurt! I was between 1:59 and 2:05 minutes each set, which I'm happy with it....but I definitely felt it!

WOD: Saturday Circuit

Workout

4 rounds, 50s on, 20s off:

-inverted rows

-snatches (2x12kg)

-deck squats

-plank + sandbag slide

-one arm farmers walk

-split squat on tire

Results

This was the perfect workout to end a tough week at the gym. It wasn't too hard, but still a great workout!

WOD: Fight Gone Bad

Workout

3 rounds:

-1 min wall balls

-1 min sumo squat high pull

-1 min box jumps

-1 min kb thrusters (2x16kg)

-1 min rower

-1 min rest

Results

Fight Gone Bad is a Bitch! And FGB usually has push press instead of thrusters...BIG difference! My lungs were still burning 5 minutes after this one....and I'm still coughing an hour later!

Definitely been a rough week at the gym!

WOD: Ropes and Sport

Workout

2 rounds, 1:30 rest between rounds

-45s rope work

-45s pushup plank

-45s rope work

-45s elbow plank

-45s rope work

-45s horse stance

-45s rope work

10 sets of 5 reps, long cycle (2x20kg)

5 minute long cycle sprint set (2x12kg)

Results

I got there late so I was lucky enough to only see 2 rounds of the rope work, but it was a cool workout. Instead of being anchored to the sled or kb, the ropes were anchored to your partner. As you did the rope work, they were planking (and holding) or standing on the other looped end. At 45s, we quickly switched positions. The very last set of rope work each round consisted of both people doing double ropes at either end...very cool.

The first round of rope work was sitting with alternating waves. The second round was lunging with alternate waves.

I think I was spared the other 2 (or 3) rounds of rope work, since I was going to do the sport stuff too. Plus I was COMPLETELY planked out from yesterday!

WOD: Rough One

Workout

Rounds of 50-40-30-20-10, as fast as possible

-heavy two hand swings

-pushups

-squats

-walkouts

-lunges

-mountain climbers

SICK AND TWISTED CATCH: Every 2 minutes, stop what you're doing and plank for a 1 min!

Results

I came in at about 58 minutes. This one was tough!! Those planks were killing me (I failed on pretty much all of them).

The pushups really slowed me down. I did them very strict the first 2 rounds - chest and nose to the ground. But I switched to cheat 'half' pushups the last 3.

Oh and those walkouts took FOREVER!!

WOD: Sport and More

Workout

7 min long cycle set (2x16kg)

After rest, reps of 21-15-9:

-two hand swings

-jumping lunges

-"wall ball" thrusters

-walkout to elbows

-sumo high pull

-burpees

Results

54 reps for the long cycle set. I'm happy with that. I started out at about 8 reps/min but slowed down slightly over time, but not by much. I think that puts me at about 75 reps for 10 minutes, which would be great!

The 21-15-9 workout was killer! I finished in 24:43. I have no idea if that's a good time or not, but it got the job done. I used a 24 for the swings and a 16 for the thrusters and high pulls.

WOD: Sport Day

Workout

10 sets of 10, long cycle (2x16kg)

4 continuous rounds (2x16kg): 30s rack hold, 30s overhead hold, 30s farmer hold

50 sumo squats, straddling two boxes (24kg)

Results

Those 10 sets of 10 are getting a lot easier! The static work wasn't too bad either. The squats were done with the bell hanging down, so we did them on top of the boxes so that we could get really deep with the squat (otherwise the bell would hit the ground early).

WOD: Simple One

Workout

4 rounds, 30s right/30s left/30s rest

-swings

-presses

-squats

-push press

-single leg deadlift

Finished with some work on the ropes

Results

This was more of beginner's workout today, but I put in enough effort to get something out of it. I used a 20 for most of the work, except for one round of presses (used a 16) and the deadlifts (used an 8).

The rope finisher was 30s work and around 1 min rest. We did alternating, circles, doubles, side-to-side and clapping. My arms weren't too tired from the workout, so I pushed myself pretty hard on these....and felt it!

A good way to ease into the week...

WOD: 9.10.11

Workout

4 rounds, 50 seconds on, 25 seconds off

-sled push/pull

-rope pull

-kb walking lunges

-plank walkouts/walkups

-walking swings

-walking alternating press

Results

Keep forgetting to post these for some reason. This one was a lot tougher than it looked! The sled was empty, so it was easier to move. But being easier to move, means more laps of pushing/pulling!

For the rope pulls, they had a bell tied in the middle of one of the ropes. So we pulled the bell down to one end, ran to the other end and pulled it back....repeat. I used 16s for he lunges (farmer hold), a 16 for the swings and a 12s for the presses.

The walkouts/walkups consisted of walking your hands out and then walking your feet into a pike position and repeating. I like that one!

WOD: 9.7.11

Workout

5 rounds, 45s on, 25s off

-pushups

-farmer walks

-band pull downs

-double push press

-bar rotations

-box jumps

Finished with some olympic work

Results

Forgot to post this one yesterday. My arms pretty sore going into this one and were still sore when I was done. I used 16s for the push press and 24s for the farmer walks.

Justin had couple different platforms around a bench for the box jumps, so we could jump anyway we wanted. That was pretty cool.

I decided to go over and try some Olympic stuff. We used to do it back in the day, but it's been a while. I did sets of clean and jerks - 40kg, 50kg, 60kg, and 70kg. The 70kg (my body weight) was tough, but I put it up twice, which is more than I ever did before. Felt good!

WOD: Sport Day

Warmup

1 min each (6 all together) (12kg): 1arm swings (l/r), 1 arm cleans (l/r), 1 arm jerks (l/r)

Workout

8 rounds Long Cycle 2x16kg, 1:15 on, 45s off

3 rounds: 1 min snatch right, 1min snatch left, 30s rest, 1 minute alternating ropes, 30s rest

15 minutes "Politician" ropes.

Results

A good one! For the long cycle, I was able to keep it at about 12 reps, which I'm happy with. For the snatches, I used a 16 for my right arm and a 12 for my left.

The "Politician" is one arm ropes...cause it's like you're shaking hands over and over again - switch hands every 30 seconds.

WOD: More Bells

Workout

A bunch of kettlebell work - swings, jerks, cleans, presses mostly. I used a 12 and a 16 throughout

Results

Can't remember what we did exactly, but I know it hit the grip hard!

WOD: One Year Later

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

Gym was closed today (and I needed some exercise), so I decided on a good old fashioned 'deck of cards' home workout.

I finished in 34 minutes. One year ago today, I failed to finish this exact workout. At 40 minutes, I threw in the towel thinking might dinner might come back up. I also did this same WOD in Feb 2010 and finished it at about 40 minutes.

So no matter how you look at it, I shaved six minutes off my time in this workout. That progress is all due to Instinct Fitness!! In the past 8 months, I have improved in all aspects of fitness and it shows. More importantly, I feel it!

Back to the gym tomorrow...can't wait!