WOD: Core Stuff

Warmup

stretching, joint mobility, light slingshots, swings, snatches

Workout

2 rounds:

-top half of tgu, 10 r/l

-20 good mornings

-30 swings

-20 thrusters

-30 swings

-20 thrusters

-bottom half of tgu, 10 r/l

-single leg deadlifts, 10 r/l

-standing knees to elbows (double racked kbs)

-shredders

-russian twists

Finished with another round of swings/thrusters/swings/thrusters/swings

Results

I'm not sure if I remembered all of the exercises and I'm pretty sure the order is wrong, but it's relatively close to what I did tonight :)

I used 16s for everything except for the second round of deadlifts Just did bodyweight for those as they irritate my back - arms straight out to the side, thumbs pointing up.

Those thrusters were killing me...love it!

WOD: 8 More Stations

Warmup

stretching, joint mobility

Workout

3 rounds, 1 min on, 30s off

-ropes

-wall balls

-presses

-resistance sprint

-swings

-rower

-wipers

-kick throughs

Results

Another good one! Ropes were ropes. I did rounds of double waves, alternating waves and circular waves. For the wall balls, I used the 12lb ball the first round and the 20lb ball the next 2. I failed right at the end of those last 2 rounds, but I'm happy with that. Since I did some heavier presses yesterday, I just used a 16 for the presses today.

This was my first time with the resistance band sprint. One end of the bands tied down to some heavy bells the other end to a harness. Strap it on and sprint down to the target area. I didn't realize how much you had to resist on the way back and so went flying backward the first time...good shit :) Made sure to compensate for the resistance after that. I like these ones!

Used a 20kg for the swings. I need to work on the wipers, pretty weak there. And I'm getting a little better on the parallette kick throughs...they're tough, which is a good thing!

WOD: Bells-Only Blast

Warmup

stretching, joint mobility, light swings, cleans, presses

Workout

-10 cleans (r/l)

-20 swings

-10 clean/press (r/l)

-20 swings

-10 cleans/squat/press (r/l)

-20 swings

-10 clean/press/lunge (r/l)

-20 swings

-10 clean/squat (r/l)

-20 swings

-10 clean/press (r/l)

-20 swings

-10 cleans (r/l)

-20 swings

Results

It was nice to get back to a bells-only workout. I love the ropes, rower, etc...but I do enjoy me some bells too! And I really dig these ones that kind of build on top of the previous exercise.

I used a 20 for everything except for the clean/press/lunge combo. It was an overhead lunge, and I wasn't sure if I could handle the a 20kg bell. I think I could have. I probably should have done the swings, which were two-hand swings, with a 24. Oh well, next time.

Everything felt pretty good. I was a little worried that I might struggle with some of the later presses, but they went up relatively smooth so I'm happy with that.

I also think my squat endurance is starting to improve a little. I hope so at least. I don't think I get as winded as I used to with them. And considering I did some unbroken wall ball sets last week, I'm thinking it's not just a fluke. Time will tell...

WOD: Ropes and Planks

Warmup

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

Workout

5 rounds, 1 min on, 25 sec off

-double clean/squat/press

-rope pulls (2" rope)

-ropes, alternating waves

-full plank

-ropes, double waves

-elbows plank

-ropes, criss-cross waves

Results

Long rounds and short rests....good stuff!

I used 16s for the clean/squat/press which was a good weight. They definitely had my heart rate up. The rope pulls were tough. The rope is new and gets tangled very easily, so that sucks. Plus it's heavy, so that makes it suck just a bit more. Nonetheless, that was pretty much the "rest" exercise for me.

The ropes were tough but I only failed once, briefly, on the double waves, so I think I'm improving there. I need to work on getting the wave all the way down to the end the entire time, but at least I'm moving the entire time. And I didn't fail on any of the full planks but failed on one set of the elbow planks with about 5 seconds to go.

I liked this one!

WOD: 8 Stations, 3 Rounds

Warmup

stretching, joint mobility

Workout

3 rounds (long intervals):

-ropes (1.5 ")

-farmer walks

-rower

-wall balls

-swings

-rope, hand-to-hand pull

-medicine ball slams

-jump rope

Finished with 3 rounds of 25 rope jumping jacks

Results

Yep, 8 stations of fun. Again, I got there a little late so I'm not sure what the intervals were set at. I think it might have been 1:30 on 45s off, but that's just an educated guess. In any case, I was feeling good today.....

On the ropes I did rounds alternating waves, double waves and circular waves. I didn't fail on any of them. I used the 20s for the farmer walks. I didn't fail on any of the wall balls which is unusual for me. I used a 20kg for the swings.

The rope pulls are new. With a rope just laying in a pile in front of you, grab one end. Keeping your hands at about shoulder height, pull the rope through until you get to the other end. When you do, pull it through from that end. I liked it....

Oh, and the rope jumping jacks are always a blast!

WOD: 3 Ropes and a Rower

Warmup

stretching, joint mobility

Workout

7 rounds, 45s on, 15s off (I think)

-ropes (2")

-rower

-rope presses (1 1/2")

-ropes, alternating waves (1 1/2")

Results

I got there a little late and jumped in after I got warmed up, so I wasn't quite sure what the intervals were. And I lost track on the number of rounds. Nonetheless, a great workout!

The 2" ropes crush my grip and are so heavy. Love them! The rower was a nice "rest" as always. The rope presses are killer. It really is amazing how tough pressing a couple ropes can be.

For the alternating waves on the thinner/lighter ropes, we were supposed to do lunges with them too. I did for the first few rounds but just did them standing for the last few.

WOD: Yellows All Around

Warmup

stretching, joint mobility

Workout

4 rounds, 1 min work, 30s rest

-figure 8s

-double kb side step-ups

-good mornings

-goblet lunges

-goblet presses

5 rounds, 30s work, 15s rest

-2" ropes

-rower

Results

I decided to go a little lighter today, so I used the yellows (16kg) for everything. It was nice to get some figure 8s in there, haven't done those in a while. I did the first 2 rounds w/o a bell slap, the last 2 with one. The step-ups weren't too bad, but definitely had the heart rate kicking the last couple of rounds.

The good mornings were a nice "rest" exercise. I averaged about 18 lunges and around 22 presses which I was happy with. And the rope/rower combo was a nice finisher.

This was definitely a good way to start the week!

WOD: Saturday Morning

Warmup

stretching, joint mobility, swings, cleans, presses

Workout

5 rounds, 1min work, 30s rest

-thrusters (wall ball style)

-farmer holds

-sandbag slams

-rower

-planks

Finished with some fun on the new 2" ropes

Results

This was a nice way to finish the week. 5 days is a lot for me, so I took it kind of easy today so this one wasn't too intense. I used a 12kg for the thrusters. For the farmer folds I used 20s and 24s.

The sandbag slams were cool. Clean the bag to your shoulder press up and over to the other shoulder and then slam it down to the ground. I liked them!

The new rope is definitley heavier. We did about 6 rounds - alternating waves, arm circles and jumping jacks (those are tough!)

WOD: Heavy Day

Warmup

stretching, joint mobility

Workout

4 rounds:

For the one arm exercises, I did ladders of reps 1-5 the 1st round, 1-4 the 2nd round etc and I switched arms at each rung, so 1 right, 1 left, 2 right, 2 left...and so on. For the deadlifts, the reps decreased each round - 15, 10, 6, 3

-one arm press ladder

-20 swings

-one arm racked squats ladder

-one arm clean ladder

-double kb deadlifts

Results

This was a nice change of pace! For the presses, I used a 24 for the entire first round, a 28 then a 24 for the second round and a 28 for the last 2. I was happily surprised with those. Justin helped me with my technique to help get the heavier weight up which was great.

I used the 28 for the swings and they weren't too bad. My lower left back didn't bother me at all, so I was happily surprised there too.

I still hate squats. I used a 28, 24 and 20 the first round, then a 28 and a 24 the second and then a 28 for the last 2. For the cleans I think I used a 24 for the first round, a 28 and 24 for the second and then the 28 the rest of the way. And for the deadlifts, I used 24s for the first 2 rounds and 28s for the last 2.

This workout wasn't for speed so I rested when I needed it. And man it did feel good using the 28s!

WOD: A Couple Ropes...and More

Warmup

stretching, joint mobility

Workout

6 rounds, 1 min work, 30sec rest (I think)

-rope slams (two hands, single 2" rope)

-wall balls

-floor presses

-ropes (alternating waves, 1 1/2" rope)

-kb reverse lunges (farmer hold)

Finished with 30 reps of rope slams, as fast as you can

Results

Brutal! The rope slams are nice because it's not a continuous effort, but there's a lot effort thrown into each slam which gets pretty f'ing tough!

I still hate wall balls. I used the 16s for the floor presses which was a good weight. I was able to keep an ok pace and was struggling toward the end of each round.

Alternating waves suck too...arms were burning like a mother at the end of each round. For the lunges, I used 16s the first two rounds, the 12s the next 3 and 16s again for the last round. The lunges weren't bad, but my forearms were burning with those 16s!

WOD: New Toys, New Ideas, Same Old Fun

Warmup

stretching, joint mobility, swings

Workout

6 rounds, 1 min work, 45 sec rest

-Rope Presses

-Rower

-Long Cycle (doubles)

-Single Ropes

Finished with a bunch of rounds on the single ropes, 30s work, 1 min rest

Results

That was a good workout! The rope presses sound easy, feel hard :) Get in as close as you need, hold the ropes in front of you, but keep the tension in the rope then alternate press making sure the ropes never touch the ground. Those get tough quick!

One of the new toys is a rower, so that was fun. I did the long cycle with the 16s which wasn't too bad but not real easy either, especially in the later rounds.

The other new toy is the 2" thick rope (as opposed to the 1 1/2")....those were long minutes! The finisher was on that rope too. We did rounds of all sorts of different waves - short and fast, long and high, two-arm slams, one-arm slams, side to side, fig 8s, etc....I'm gonna sleep good tonight!

WOD: Cool Little Progression

Warmup

Stretching, joint mobility, swings, cleans

Workout

1 min right, 1 min left, 1 min rest (16kg)

-swings

-(no rest)

-swing, clean

-swing, clean, press

-swing, clean, squat, press

-swing, clean, squat, press, lunge

-swing, clean, squat, press

-swing, clean, press

-swing,clean

-(no rest)

-swing

Finished with some ab work - around the body pass (sitting), shredders, flutter kicks

Results

I took about 4 days off as Justin, Jason and Kim went to compete up in Michigan, so I'm just getting back into it. I did do a little long cycle work on Saturday but not enough to constitute a workout. It was a nice break but feels great to be back at it!

I really liked this workout! Everything involved was burning toward the end of each work minute, and I was plenty winded as well. I love to see the sweat dripping down on each rep too!

WOD: Enter the Sandbag

Warmup

stretching, joint mobility, slingshots, swings

Workout

13 min single rope, switch l/r every 30s.

3 rounds at various intervals:

-Reverse lunge with sandbag twist, left then right

-Crush grip curls (12kg)

-Clean/Squat/Press. left then right (16kg)

-Walkouts w/ pushup

-One arm swings, left then right (12kg)

Results

I really enjoyed this one..had me sweating like a pig! When I got there, Saks was finishing his workout with a 20 minute session of single ropes. I jumped in on the 8th minute...not a bad way to the muscles loose.

For the circuit, we started at 45s work (1:30 for the l/r exercises), 15s rest with 30s rest between rounds. But the rest between exercises increased to 30s when needed (usually after the lunges). That was the first 2 rounds. The last round was 30s work, 15s rest.

For the lunges, you a hold sand bag in front of you and as you step back, you put the bag down on the same side that you stepped with...then bring it back in front of you as you come up. I'm sure there's an actual name for them, but I don't know what it is.

For the curls, have the bell in a bottom's up position and hold between your hands (crushing it from both sides)....and curl.

WOD: Getups and More

Warmup

stretching, joint mobility

Workout

3 rounds

-2 min jump rope

-30s rest

5 rounds, press reps = round number

-1 tgu left + presses

-1 tgu right + presses

5 rounds

-10 good mornings

-10 single leg deadlifts (double kb)

-5 double windmill left

-5 double windmill right

Results

I think the jump rope might have actually been a warmup, but not for me :) I would definitely like to get better at it!

I loved the getup/press combo! I think the idea was to start with a heavier weight and then drop down as the press reps went up. I should have started with a 24kg bell, but I didn't think about it until I finished the first round with a 20. And so I decided I would try to them all with a 20, which I did!

The last part of the workout wasn't so good. The deadlifts and windmills irritated my lower left back (nothing unusual there), so I ended up dropping down from 20s to 16s to 12s for both of those. I used a 16 for the good mornings, which don't bother my back as much.

One thing that I love about hitting the gym after work is how refreshed I feel afterward. I usually have that "2:30 feeling" on the way there, just no energy. By the time I leave, I feel for so much better!

WOD: 5 Stations From Hell

Warmup

stretching, joint mobility

Workout

5 rounds of varying work/rest intervals

-Ropes

-Ab Wheel

-Farmer Walks

-Plank Jumps

-Wall Balls

Results

Tough!!! The intervals started at 1:30 work, 45s rest and then steadily decreased by maybe 10s (work and rest) for the next 3 rounds. The last round was 30s work, 10s rest.

We weren't told what the intervals were going to be, so that first set of ropes felt like forever! And the rest of the rounds didn't get much better.

The ab wheel was essentially the 'rest' exercise for this workout, which is a scary thought. I did ok on it, didn't really take any breaks. It's tough to tell, but I think I'm getting better with it, wheeling out a little farther.

I used 16s for the farmer walks for the first 4 rounds and 20s for the last round. They also through a plyo box in the middle of the floor in case you wanted to add a step in there, which we all did. In any case, my forearms were on fire after each round. Love to hate farmer walks!

I don't if plank jumps are actually called plank jumps. There was a small step and then the parallette right behind it. With your hands on the step, jump your legs back and forth over the the parallette. It seems pretty easy at first, but slowly starts to suck a lot.

I'm not sure how heavy the medicine ball was that we used for the wall balls, but I'd say 20lb. I hate thrusters, so I hate wall balls. I had to take 2 or 3 breaks each round to catch my breath and give my legs a break. But as much as I hate them, I know how good they are for me!

Yeah, looking forward to a rest day tomorrow....

WOD: Heavy Doubles

Warmup

stretching, joint mobility, slingshots, swings

Workout

Single rope: 30s right arm, 30s left arm for 5 minutes

5 rounds:

-5 double cleans (20kg)

-5 double presses (20kg)

-5 double racked squats (20kg)

-5 single leg deadlift, right (20kg)

-5 single leg deadlift, left (20kg)

-25 double swings (16kg)

Finished with 4 or 5 rounds on the double ropes, 30s work, 2 min rest

Results

I knew I was in for a rough night after the first 5 minutes! The heavy double stuff wasn't for time, so took rest as needed. The cleans weren't too tough, but they get the heart rate going. The presses weren't too bad, but the 24s would have been too tough. I hate squats, so I hated the squats :) I can balance a lot better on my left leg, so those deadlifts weren't bad, but it was tough keeping my balance on the right. And the swings were a killer, 25 is a lot for me. A couple rounds were broken.

There were some newer guys there doing a lighter workout and they were finishing on the ropes, so I decided to jump into the rotation after I finished my stuff and got my wind back....because why not? And I got there just in time for the rounds where we moved in close, creating more slack and making it much tougher....good stuff!!

WOD: Strength Day

Warmup

stretching, joint mobility, light presses

Workout

With a 20kg bell, various reps of these one-arm exercises: presses, squats, lunges, high pulls, rows, windmills

Finished with a 10 minute set of snatches (wearing gloves) with the pink bell (8kg), 5 min right then 5 min left

Results

Felt pretty good. I might have been able to go with the 24kg for some of those exercises, but the 20kg bell was tough enough. That snatch finisher was a killer. The bell was light, but it got heavier pretty fast. And with the gloves on, the grip starts to go a lot sooner.