WOD: Just Bells

Warmup

stretching, joint mobility, swings, cleans, press

Workout

Rounds of 1 min right, 1 min left, 30 sec rest: various one-arm exercises

Results

I didn't really keep track of this workout. I was too busy catching my breath. We did swings, cleans, snatches, presses, high pulls and long cycle....some of them for 2 or 3 rounds (not in a row), some for just 1 round. I used a 16kg bell for all of them which was a little light for some stuff and a bit heavy for others (like high pulls).

We cooled down by tossing the medicine ball around for a bit, which is always a good time.

WOD: Killer Circuit

Warmup

stretching, joint mobility

Workout

5 rounds, 1 min work, 45 sec rest

-side step-ups

-cross over pushups

-swings

-throw, chase, repeat

-renegade rows

Results

This was much tougher than I thought it'd be! I used 16s for the first 2 rounds of step-ups and 12s for the last 3.

For the cross-over pushsups, I managed to last the entire minute the first 2 rounds. The last 3 rounds, I got about 10 pushups in before I had to switch to the plank walk ups

For the swings, I used a 20kg bell and did either alternating or 1-arm swings (switching arms after 10). And for the renegade rows, I used a 12kg bell for each around.

The last exercise consisted of throwing a 20lb medicine ball, running after it, throwing it back the other way and repeating. You could throw it any way you chose - from the chest, underhand, from the side, over your head like a keg throw, etc. It sucked a lot :)

Not a bad way to get Saturday started at all!

WOD: Bells and Ropes

Warmup

stretching, joint mobility, slingshots, swings, cleans, presses

Workout

5 tgu right (16kg)

5 tgu left (16kg)

2 rounds, doubles or 1 arm (switching on the minute)

-2 min swings, rest

-2 min cleans, rest

-2 min jerks, rest

-2 min snatches, rest

2 min swings

6 rounds

-30s on the ropes

-2 min rest

Results

Turkish Get-ups felt good, haven't done those in a while. For swings, I used a 16 the first 2 rounds and a 20 the last round. First round was single arm switching on the minute, the last 2 were alternating.

I used a single 20kg bell for the first round of cleans and double 16s for the second round. I used a single 20 for the jerks both rounds and a single 16 for the snatches both rounds.

For the ropes, we did one exercise each round (don't really know if they have real names) - up and down (together), up and down (alternating), side-to-side, internals (like a short back stroke), criss cross and up and down (alternating, sitting)

WOD: 5x5 and More

Warmup

stretching, joint mobility, slingshots, swings

Workout

5 rounds, increase weight as you go (double kb)

-5 deadlifts

-5 cleans

-5 push presses

-5 squats

Rest

On the 30s mark for about an eternity, a myriad of different bodyweight work for abs and legs.

Results

For the 5 rounds of 5, I used 16s the first 2 rounds, 20s the next two and 24s the last. That was the first time I ever did any double kb work with the 24s. It felt great to give them a go and even better not failing with them. I did do more a jerk than a push press, but I'm ok with that.

I got there late and everyone had to do swings until I finished my 5 rounds. But someone got there after me too and so we had to do planks and supermans until she finished.

After a small rest, Jason started calling out different bodyweight exercises, switching at the 30s mark (I think). I don't know how long it this lasted, but it felt like forever. We did lunges, planks (side, elbows, pushups position), squats, wall, sits, leg lifts, mountain climbers, table tops and on and on....My abs and legs hated me and I hated Jason...gotta love it!!

WOD: Long Cycling at Home

Warmup

stretching, joint mobility, slingshots, swings, cleans, jerks

Workout

Long Cycle (16kg)

Results

8:10, 55 reps...getting closer! I have a tendency to get in my own way. Around the 51st rep I decided to just go to 55. I could have almost certainly got a few more, but my mind had already decided to put the bells down after number 55, and so my arms did.

Nonetheless, I'm pumped about this progress. I really think it has a lot to do with going to Instinct Fitness and getting pushed harder than I ever pushed myself. Can't argue with results...

WOD: 7 Stations of Pure Goodness

Warmup

stretching, joint mobility, slingshots, swings

Workout

4 rounds, 1 min work/30 sec rest:

-ropes

-pads

-ab wheel

-jump throughs (parallettes)

-swings

-deck squats

-medicine ball cleans

Results

Another great workout! I think my endurance is coming around on the ropes. Now I just need to work on my grip.

Jason switched up the pad combos up each round - jab/cross combo, uppercuts, knees and in the last round we got hit with the pads in the abs and legs...good shit!

Ab wheel sucks in a good way. I can't roll out very far right now, but don't tell my abs that!

Jump throughs consist of jumping back and forth with your hands on the parallettes. So when you jump back, you're kind of in a push up position and when you jump forward, like a dip position. Well, that's what they should consist of, at least...mine were some terrible/comical version of that.

Did alternating swings with the a 16kg bell. It's hilarious to think a minute of swings is essentially a 'rest' period, but they definitely are on days like this.

Deck squats were 'meh'. We were supposed to use a light medicine ball to help us back up, but that wasn't heavy enough for me. The 35lb "go fit" bell was a good weight, but got too heavy too fast. Ended up finding a 12kg bell was just about perfect for these....but it's still a LONG minute.

This was the first time I did the medicine ball cleans. I liked them.

WOD: Snatches and Ropes

Warmup

stretching, joint mobility, slingshots, swings, cleans, presses

Workout

4 continuous rounds (16kg)

-1 min snatch right

-1 min snatch left

Rest

6 rounds

-1 1/2 min ropes (single rope)

-3 min rest

Results

Good Stuff!! The snatches weren't too bad. The grip on my left arm was pretty tired during the last set, but I held on.

The snatches were just the appetizer though...the ropes were the main course. We were using just one rope and each round doing a different routine - up and down, side to side, cross over etc. One round was one-handed, switching hands halfway through.

It doesn't get much better than this!

WOD: 5 Long Rounds

Warmup

stretching, joint mobility

Workout

5 rounds of 1 min work, 30 sec rest

-ropes

-step ups (farmer hold)

-shredders

-thrusters

-russian twists

-alternating swings

Results

Good times!! My technique on the ropes is improving a bit, so I can last a bit longer, but I still need a few breaks during that long minute.

I think the step ups were probably on an 18" box. I used 16s the first round, 12s the next 3 and then 8s on the last round (forearms were burning)

I did the shredders with a 12kg bell and paced myself keeping my legs straight like in a v-sit. I struggled gripping the bell especially as my hands go sweaty, but probably needed that little bit of rest while I re-gripped.

I also used a 12kg bell on the thrusters and tried pacing myself. They weren't quite as bad as I thought they would be. Again, though, I had trouble gripping the competition bell.

Used a 12kg bell the for the russian twists too....those were definitely tough.

I used a 16 for the swings. I did two-hand swings the first round, but I could feel my lower left back getting sore, so I switched to alternating swings the rest of the way - those don't irritate it as much.

All in all, this was a great workout and I'll be enjoying a rest day tomorrow.

WOD: Press, Squat, Swing

Warmup

stretching, joint mobility, walking lunges, duck walks, slingshots, swings

Workout

20 minute AMRAP (16kg)

-10 2-arm press

-10 goblet squat

-20 swings

Finished with some scissor kicks, planks and leg lifts

Results

10 rounds + 10 presses. Not terrible, but a lot of room for improvement...which is good to know.

Kinda liked the core finisher, maybe because my lungs weren't screaming at me.

WOD: A Winter Run with a Touch of Bells

Warmup

stretching, joint mobility

Workout

Just a slow 2 1/2 mile jog around Mt Lebanon

Finished with a quick circuit with the bells at home (16kg):

-1 min swings right

-1min swings left

-1 min cleans right

-1 min cleans left

-1 min jerks right

-1 min jerks left

Results

So it got up into the 40s today and I was still a little sore from Friday's workout, so I decided to go for a run. Running against the cold wind on the first leg of that route was kind of annoying, but it didn't last long. I'm glad I can still make it up Beadling Rd without stopping, so I didn't lose all of my running endurance over the past few months. But cramps on both sides of my stomach and some sore feet had me feeling happy when I made it to the finish line. Nonetheless, I'm glad i was able to get back out there and switch it up a bit today.

Since I was still motivated when I got home, I decided on that quick circuit. I wanted to do a minute of snatches too, but my hands and the bell were slippery and I didn't think I'd be able to hang onto it. Still a decent finisher though.

Here's the circuit

WOD: Jerk Sprints

Warmup

Stretching, joint mobility, slingshots, cleans, jerks

Workout

4 rounds:

-3 min double jerk sprints (12kg)

-2 1/2 min rest

-rest

-1 min overhead lockout, 1 min rack hold (12kg)

-some chest bumps (20kg)

Results

I didn't quite grasp the concept of the sprint exactly, and sprinted too fast the first set. The numbers went downhill from there, and fast.

Here are the reps per minute (approximately, can't remember exact numbers)

1st set: 27, 23, 27

2nd set: 20, 17, 14

3rd set: 14, 12, 12

4th set: 11,9,6

And I failed on the 4th set without about 3 seconds left. I'll have to pace myself better next time.

WOD: 21-15-9

Warmup

stretching, joint mobility, swings

Workout

Reps of 21, 15, 9, 9, 15, 21

-jerks right

-jerks left

-snatches right

-snatches left

-goblet squat

-swings right

-swings left

Results

Killed me! I really need to build up my endurance...which is not a fun process :)

Jerks

did the first set of 21 of with a 20kg bell, did the second set of 21 with a 12kg bell and used a 16 the rest of the way. Probably should have tried to use the 20kg bell at least all the way down.

Snatches

Mixed it up between the 16kg and 12kg but used the 12 more with my left arm...that grip just goes so much quicker than it does on the right. In any case, I'd like to be able to use a 16 the entire time for both arms...so there's a goal.

Squats

Started with the 16 and switched to the 12kg either the first set of 15 or 9. Squats take a LOT out of me for some reason.

Swings

I think I used a 16 up until the second round of 15 when I dropped down to a 12.

So yeah, this was a good workout. I know I wouldn't ever put myself through this at home, so I'm sure I'll be reaping the rewards of Instinct Fitness soon

WOD: Up and Down the Ladder

Warmup

stretching, joint mobility, slingshots, swings, cleans

Workout

Reps of 2,4,6,8,10,12,14,16,14,12,10,8,6,4,2:

-press left

-press right

-goblet squat

-two hand swing

Results

Back at Instinct Fitness this week and this was a killer! I used a 16kg bell through the first round of 12 and then a 12kg the rest of the way (except for the swings, used 16s for those all the way through).

I was actually supposed to go up to 20 and back down, but Justin saw that I was on the verge of dying and let me come back down after the round of 16...so that was cool. My shoulders and quads are still burning! I'm sure I'll be feeling it tomorrow.

WOD: Catching Up

I was out of town for about a week and only got in 2 workouts while I was gone. I know I'll be struggling when I get back Instinct Fitness...

1/31

30s on, 30s for 6 rounds

-drop squats

-spider man pushups

-russian twists

2/1/11

20 minute AMRAP

-5 burpees

-10 situps

-15 drop squats

-20 mountain climbers

Results

The first one was a morning workout shortly after I woke up. I'm not used to working out that soon after waking up and didn't really enjoy it. Nonetheless, it was an ok routine to get the day started.

Definitely enjoyed the second workout. I got through 8 rounds + 5 burpees. I am happy with those results, I pushed myself pretty hard during this one.