WOD: Another Saturday Morning

Warmup

stretching, joint mobility, light swings, cleans, jerks

Workout

6 rounds, 50s on, 20s off

-good mornings

-wipers (double pressed bells)

-one arm clean (switch arms each round)

-kb v-sits

-log hops

Finished with 50 box jumps (24") and 50 barbell thrusters

Results

This wasn't a real tough workout, but it invited you to push yourself. I used a 16 for the good mornings. For the wipers, I used 20s in the first 3 rounds and 16s in the last 3. Those 20s definitely felt real heavy in the 3rd round

For the cleans, I started with a 24, then moved to a 20 in the 3rd round and moved down again to a 16 in the 5th round. As I dropped in weigh, I tried to move up in reps (going faster). I think it worked out pretty well.

For the v-sits I used a 16kg bell, they were getting tough toward the end. And we had a choice between an actual log or punching bag for the log hops (I don't know which would be tougher). I used the punching bag. For the first 2 rounds, I was pretty steady. The next 2 were a little broken, and the last one back to being steady (failed a sec before the bell).

We had our choice of finisher - box jumps or thrusters. I chose box jumps. When I was done, I decided to try the barbell thrusters....and just ended up doing 5 sets of 10.

Oh and I also tore open a callus on the cleans at some point, so you know it was a good day!

WOD: 6 Minute Sets

Warmup

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

Workout

6 minute rounds, switching arms on the minute. Finish 6 minutes of one exercise before moving to the next. Rest between exercises

-Jerks

-Cleans

-Snatches

-Swings

Finished with 4 sets of 25 jump squats (double kb, farmer hold)

Results

A decent little workout. I used a 20kg bell for jerks and cleans. For the snatches I used a 16. My left arm was struggling and the last few reps of the last round were UGLY! But I expected that because my snatches are weak.

Everything went wrong on the swings. My feet were still hurting from the jerks, so I stopped about 30s in to take my shoes off. I restarted from the beginning. I chose a 20kg because we were supposed to go heavy, but my grip started to go pretty fast. Once my grip started to go, my form wasn't far behind. Before I knew it by feet hurt, my grip was about done and my back was hurting. I dropped down to a 16 at some point and finished with a 12. And throughout the set I had to put the bell down multiple times. That was very disappointing. Oh well, live and learn. Next time I'll go with a 16....

The jump squats were actually 1/4 squats with a jump, holding two bells down at your sides. I haven't done those before but I kinda liked them. I guess you can do them from the rack and overhead too...

WOD: Fight Gone Bad

Warmup

stretching, joint mobility, light slingshots, swings, cleans

Workout

3 rounds, 1 minute at each station, no rest:

-wall balls

-sdhp

-box jumps

-double kb push press

-rower

Finished with some core work and breathing exercises

Results

Another Crossfit classic! There was no prescribed rest, so I rested as needed but as little as possible - most of it coming while walking from one station to the next.

I used the 20lb medicine ball for the wall balls and didn't fail in any rounds, but I did slow down in the last round by spending a lot more time at the bottom of the movement in a deep squat grabbing some air.

For the Sumo Deadlift High Pull I used a 16kg. I think I failed at some point in each round on these. My quads were on fire! If I would have known my legs were going to be the muscles to go, I would have used a heavier bell...cause why not?

There were 2 boxes to choose from for the box jumps, I picked the higher one - I think it was 20", but I'm not sure. All things considered, I think I kept a respectable pace. I certainly wasn't moving fast, but I wasn't resting too long between jumps.

For the push press, I used 16s again. That was a relatively easy weight, so I might try the 20s next time I do this. My lungs slowed me down more than anything here.

The rower was my rest - I think I can bust out a minute on that thing no matter how exhausted I am.

For the core finisher, we did various hip raises, planks, supermans etc. The breathing exercises were pretty cool too. Jason's going to bring a book with a few more...something I can do while I'm watching TV at night

WOD: Meathead Day

Warmup

stretching, joint mobility, light swings, cleans, snatches

Workout

Go heavy...

-5 press (r/l)

-5 squat (r/l)

-5 double kb deadlifts

-20 swings

-5 clean/press (r/l)

-5 clean/squat(r/l)

-5 suitcase deadlifts (r/l)

-20 heavy swings

-5 clean/press (r/l)

-5 clean/squat(r/l)

-5 suitcase deadlifts (r/l)

-20 heavy swings

-5 clean/squat/press (r/l)

-5 suitcase deadlifts (r/l)

-20 heavy swings

Finished with a tabata on the ropes

Results

Had a nice a break but feels good to get back to work! We've also moved back to the old gym which is just a great atmosphere - the olympic platforms and bumpers, punching bags, the boxing ring, the big window letting all the daylight in...just a great place to pick up heavy things!

So today was a heavy day. I used the 28kg for all of the pressing. I failed on the 4th rep on the left during the last round, but that was it. I'm happy about that.

For the deadlifts, I used the 32kg bells for the first set of doubles but dropped down to the 28 for the one-arm suitcase deadlifts. I was afraid of leaning too much, but should have stuck with a 32.

I used a 28 for the first round of squats but bumped it up to a 32 for the next 2 rounds of clean/squats. I had to spot the bell with my opposite hand while squatting, but that's expected when going heavy.

For the first set of swings I used a 32 but bumped it up to the 36 for the rest of rounds. They felt good.

On the rope tabata, I did rounds of alternating, doubles, circular, cross-overs, side-to-sides, alternating, doubles and jumping jacks. Those are some long 20 second intervals!

WOD: Last One on the Court

Warmup

stretching, joint mobility, light swings

Workout

4 rounds, 1 min on, 30 sec off

-ropes

-plank

-swings

-renegade row

-double-racked lunges

-goblet press

Results

This was the last workout at the St Clair Fitness and Racquetball Club. Tomorrow they move to the new gym, which is the old gym. More equipment, more space, more good times to come!

This was the 4th day in the row for workouts and I can tell my body wants a rest. I mixed up the rope exercises a bit. By the 4th round, I had to move the plank down to the elbows and still failed right at the buzzer. I used a 20kg for the swings which weren't too bad.

I used 16s for the renegade rows. They felt pretty good. I was able to avg around 14 total each round. For the lunges I started with 16s, but dropped down to the 12s after the first round. My rack was feeling weak - think my shoulders need a break. I also used a 16kg for the goblet presses. Slowed down considerably from the 1st round to the 4th.

All in all a good workout to lead into at least 2 days of rest, and a great way to end the first chapter at Instinct Fitness

WOD: Filthy 50s

Warmup

stretching, joint mobility, light slingshots, swings, presses

Workout

-50 tuck jumps

-50 SDHP

-50 swings

-50 bw lunges

-50 v-Sits

-50 one-arm push press (switch as needed)

-50 good mornings

-50 goblet thrusters

-50 burpees

-50 butt-kick jumps

Results

More crossfit cruelty from the Instinct guys :) I used 16kg for the kb exercises and didn't push myself real hard tonight. I really didn't want to see thrusters on the menu again, but there they were! And for the burpees, I did 8 sets of 5 and one set of 10 - decided to play them "smart".

That's all I have to say about this one.

WOD: 21-15-9

Warmup

stretching, joint mobility, 5 min one-arm rope (30/30), 5 min light rower

Workout

Reps of 21, 15, 9 for time

-goblet thrusters (24kg)

-pushups

Results

Time: 6 minutes flat. I should have expected something like this since the guys just got back from a level 1 Crossfit cert.

I rocked those first 21 thrusters like a champ, unbroken and fast...and then everything was broken from that point on :) My pushups were weak out of the gate, broken at 10 initially and then a few more times afterward. And both thrusters and pushups were broken a few times in the 2nd and 3rd round.

Doing this with two pushing exercises made it that much tougher, but I guess that's a good thing. It's truly amazing how good of a workout you can get in 6 minutes!

WOD: The Flynn Man Maker

Warmup

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

Workout

3 rounds of this double kb complex

-5 squat/see-saw press

-5 clean/squat/see-saw press

-5 swing/clean/squat/see-saw press/pushup

-5 swing/clean/squat/see-saw press/pushup/renegade row

Results

I borrowed this one from Pat Flynn's Youtube Channel. I liked this one, but it's strange to work out at home again...seems a little more boring than I remember :)

I rested as needed, more in the 2nd and 3rd rounds. None of the exercises were too tough, but all together it wasn't easy. And I sweating like a pig which led to some slippery ass bells

WOD: Who Brought the Burpees!?

Warmup

stretching, joint mobility

Workout

5 rounds, 1 min work, 25 sec rest

-ropes

-rower

-burpees

-medicine ball slams

-double kb swings

-wipers (double pressed bells)

Results

Yep...this was a good one. I switched up rope exercises throughout. Those burpees were killing me, love to hate them. And following those with the slams was a nice one-two punch.

I used a 12kg for the swings. I did the first round of swings inside the legs, but the rest I did outside the legs which was a little easier (once I got used to them). If I remember, I'll try the 16s for the swings outside the leg next time . I used 12s for the wipers too. Again, I probably should have used 16s, but they were mainly there to help stabilize me.

Even though I went light on some of these, I definitely felt this workout - my heart was pumping fast!

WOD: One Jerk at a Time

Warmup

stretching, joint mobility, light slingshots, swings, tgu's

Workout

10 rounds, go heavy:

-10 jerks right

-10 jerks left

-10 goblet squats

-10 swings

Results

Fuck me!! This is a perfect example of a workout I would have drawn up for myself and called it quits half way through....not really an option at Instinct - love that place!

I used a 24kg bell for the jerks. My arrogant "first round" self thought maybe I should have tried to bump it up to a 28, but he's an idiot. Starting the 7th round I had to break them up - 5 right, 5 left, 5 right, 5 left - because I couldn't get 10 straight anymore.

I used a 20kg bell for the squats, which I still hate with a passion. And for the swings I used a 28. I probably should have used 32 for the swings but they were still tough enough.

By the end of this one my shirt was f'ing soaked, my legs were wobbly and I could barely breathe...another killer tue workout to convince me to make wed a rest day :)

WOD: Good Little Circuit

Warmup

Stretching, joint mobility, medicine ball tosses

Workout

3 rounds, 30s on / 30s off

-alternating ropes

-single-rope crossovers (2" rope)

3 rounds, 30s on / 30s off

-rower

-goblet thrusters

3 rounds, 30s on / 30s off

-medicine ball slams

-two hand swings

Finished with a 20 minute set of one arm ropes, alternating right/left every 30s

Results

Had to take about a week off to kick a cold, and it feels great to be back!! This was a good one to ease back into things a bit. I really liked the idea of coupling stations together and doing a few rounds between them.

I used a 16kg bell for the thrusters and a 24 for the swings. The big med ball wasn't there today, so we used the small one for the slams - 8lbs I think.

The 20 minute rope session is a nice finisher!

WOD: Leg Stuff...

Warmup

stretching, joint mobility

Workout

3 or 4 rounds, 30s intervals (rest between rounds):

-presses (r/l)

-swings

-goblet squats

-goblet lunges

-rack squat (r/l)

-rack squat/press (r/l)

-figure 8s

-tactical lunge

-alternating swings

-goblet press

-upright row

-sumo squat + upright row

Finished with 3 rounds of unanchored rope fun, 15s work/50s rest

Results

Got there late again, so I missed at least one round of the workout, but I'm ok with that :) I don't think we did each exercise each round and I know that wasn't the order they were in, but I can't remember that level of detail during the workout.

Pretty much everything sucked. My legs absolutely hated every bit of this workout, but I think that might have been the idea. And it didn't take long for me to turn this into a light bell day.

Aside from it sucking in a good way, a lot of these exercises (especially back-to-back like this) are triggers for that lower back pain I have, so that was flaring up again. Oh well...

The ropes weren't anchored to anything tonight, just sitting in a pile on the floor. The idea is to grab 2 ends and get some waves going while standing next to the pile. Tough to explain, but that was some brutal shit - couldn't catch my breath between rounds. I'm sure we'll be seeing that one again....

WOD: Playing Cards

Warmup

stretching, joint mobility, light slingshots, swings, cleans

Workout

Deck of Cards (reps = value on card with J-A=11-14, jokers = rest)

H = double presses

D = double-racked lunges

C = swings

S = shredders

Results

Yes! I was glad to see Justin bust out the deck of cards today, nice change of pace. We didn't keep time exactly but finished in about 40 min.

I used 16s for the presses which was a good weight. For the Ace (14 reps), we just did one max rep on each side, 28kg for me.

Started with 12s for the lunges, but finished with 16s. I should have used the 16s the entire time, but at least I know that now. I think racked squats are easier than squats with the farmer hold.

Used the 28kg for the swings and a 16 for the shredders. I'll be feeling them both in my abs tomorrow!

WOD: Oh, Saturday Mornings...

Warmup

stretching, joint mobility

Workout

4 rounds, 1min work, 40s rest

-Ropes

-Rower

-See-saw Presses

-Squat Thrusts

-Renegade Row

-Wall Sits

-Alternating Lunges (farmer holds)

-Full Planks

-Medicine Ball Slams

Results

Gonna be ready for a nap soon! Did alternating/double/alternating/circular on the ropes. For the see-saw presses I alternated between the 16s and the 12s, varying the speed. Squat Thrusts felt good.

For the renegade rows I used the 12s the first round and then 16s the rest of the way. Needed to test the waters that first round :) Wall sits suck. I didn't sit too deep because I wouldn't have lasted. Did the first 2 rounds of lunges with 35lb bells and then switched it to the 25lb'ers. My form was little sloppy with the heavier weight.

Full planks are still a little rough, but I only failed briefly once (3rd round I believe). And the medicine ball slams are a blast (20lb ball), but I always forget how tough it gets to get the ball overhead toward the end of the round.

Great way to start the day!!