WOD: More Ladder Fun

Workout

Reps of 1-2-3-4-5-4-3-2-1

-squat thrusts

-cleans right

-squat right

-press right

-reverse lunge right (bell racked)

-row right

-squat thrusts

-cleans left

-squat left

-press left

-reverse lunge left (bell racked)

-row left

Finished with a minute of sled push/pull and a minute of pushups

Results

I used a 16kg bell for this one and went through pretty much non-stop. I think a 20 might have been a little too tough or at least would have taken a bit longer. In any case, this was a fun one!

The sled finisher was a KILLER. The sled plus the plates was about 100 pounds. We pushed the sled down and pulled it back (strap/harness attached). That's a long minute...loving the sled!

WOD: Memorial Day Run

Beautiful day for a run. I just did about 3 1/2 miles on the Three Rivers Heritage Trail which runs along the Mon on the Southside. I didn't keep time, but was probably at about a 10 minute mile.

I was pretty happy with my performance considering this is just my second run this year. Might have to look into renting a bike too someday. The trail is LONG and there are a ton of bikers on there...

WOD: Enter the Sled

Workout

6 rounds, 45s work, 25 sec rest

-deck squats

-renegade rows

-mountain climbers

-double cleans

Finished with some sled pushes

Results

I like the circuit! I used a small medicine ball for the deck squats until the last round which was just bodyweight (which is tougher). Good to know I can do these just using bodyweight now...next progression will be one-legged :)

I used 16s for the renegade rows and cleans. Both felt good...I think I'm right on the edge of moving up on those (for 45s sets at least). Mountain climbers sucked, I think I failed on every round at about 35 or 40s.

Craig had the idea and Justin did the work...and now we have a sled - flat wood bottom with two vertical poles on one end. You can slide plates down on the poles to add weight. Today we did some partner pushes where one guy sat on it and the other guy pushed. That was tough! Looking forward to some more sled action in the future....

WOD: 5 Minute Blocks of Bells

Workout

5 rounds

-5 minutes of work

-1 minute rest

Results

I can't remember which exercises we did when, but the 5 minute blocks were broken into 1 minute sets. For example, the first block was:

-1 min press right

-1 min swing right

-1 min press left

-1 min swing left

-1 min goblet squats

I really liked this format!!

WOD: Simple Circuit

Workout

4 rounds, 1 min on, 30s off

-russian twists

-inverted row

-box jumps

-medicine ball slams

-see-saw press

Finished a tabata of elbows and one of knees

Results

This one wasn't too bad, but it definitely hit the arms hard. I used a 12 for the twists and 16s for the presses. Box jumps were pretty low and pretty easy.

I liked the finisher. A tabata of mounted elbows and one of knees. Those knees definitely the abs hard!

WOD: Another Circuit

Workout

4 rounds, 1 min work, 30s rest

-single leg deadlift (30s each side)

-half tgu (30s each side)

-two hand swings

-band pulls

-rope pull throughs

-goblet squats

Finished with some plank work

Results

this one was surprisingly exhausting...I think those 3 days off took a toll on me. I used a 12 for the first 2 rounds of deadlifts, and then dropped down to bodyweight the last 2. Those are the ones irritate my back the most.

I used a 20 for the half tgu's which felt good. For the swings I used a 24. We actually just did 30 of them, which is about a minute. The bands pulls were similar a motion to a pullup, only it was lateral with a flat back, since the bands were attached to the wall. The rope pull throughs are always fun, especially as they get tangled.

I used a 20 for the goblet squats. I still hate squatting, but that just means they're working! The plank stuff consisted of planks, flutter kicks, v-ups, bird dogs etc. It was a nice a little finisher.

WOD: Flipping Some Tires

Workout

5 rounds, 1:30 on, 45s off

-tire flips up, tire carries down

-double long cycle / snatch ladder

-goblet press / burpee ladder

Finished with 4 rounds of 45s on, 15s off

-sledgehammer tire slams (switch arms each round)

-ropes

Results

Good workout! Each exercises got the heart going and muscles burner...no rest for the weary!

This was my first time with the tire flips/carries and they were fun! Flip the tire down one way. On the way back, step in it, pick it up and walk back the other way.

For the other two combos, it was a ladder, e.g. 1 press/1 burpees, 2 press/2 burpees, etc. I used a 28 for the press the first 2 rounds and a 24 the last 3. For the long cycle/snatch combo, I used a pair of 12s which was plenty!

The finisher was solid too, 8 minutes of pure fun!

WOD: Ropes and Bodyweight

Workout

5 rounds, 45s work, 20 sec rest

-Ropes, in and out

-horse stance

-Ropes, criss cross

-crunch hold (on foam roller)

-Ropes, side to side, walking in and out

-prisoner lunges

-Ropes, alternating

-pushup plank

Results

This was a nice combination of exercises tonight! All of the ropes were tough enough, but in-and-out (clapping motion) and side-to-side were the toughest (walking them in close isn't easy). And those crunch holds were killer - legs straight out on the ground, butt on the foam roller, torso tilted back to engage the abs and hold.

WOD: All Bells

Workout

2 rounds of this single bell circuit:

-6 min swings, switch arms on the minute

-3 min cleans, switch arms halfway

-3 min snatches, switch arms halfway

-3 min long cycle, switch arms halfway

Results

This one hit the forearms hard! I used a 16 for the first round of swings and snatches and a 12 the second. For the cleans and long cycle, I started with a 20 and moved down to a 16 for the second round.

We rested 2 min after the swings and 90s between the other exercises.

Another nice job of mixing things up today...been a while since we had one of these all-bell, forearm blasters!

WOD: 10 Minutes

Workout

10 minute AMRAP (as many rounds as possible)

-10yd shuttle run

-20 medicine ball slams

Finished with 5 minutes on Jacob's Ladder

Results

Great workout!! I finished 9 rounds. The shuttle run was just like back in school - 10 yards up, 10 yards down and 10 yards up again. Nothing like a good sprint to the heart rate soaring. The medicine ball slams was a nice complement to the sprints.

We took a little break and then finished up with 5 minutes on Jacob's Ladder....always a good time!

WOD: BUD/S Inspired Workout (5.12.11)

Workout
6 rounds, 1 min on, 30s off
-rower
-over/under
-weighted 8-counts
-shark fins
-sandbag situps
-low crawls

Results
Yep, this workout was inspired by SEAL training. I pushed myself pretty hard on the rower, and it felt good. The over/unders are just like they sound. A broom stick set up across two chairs, jump over it, then crawl under it...repeat. Those will catch up with you!

8-counts are kind of like squat thrusts - stand (1), squat(2), kick legs back (3), kick legs apart (4), bring legs together (5), pushup(6&7), bring legs in (8)..stand and repeat. I had a 20lb backup on (the light one).

Shark fins are sort of like supermans, only your hands are on your head in the shape of shark's fin and your legs are kicking like you're swimming (probably not explained very well). I failed on these from round 2 on, but only had to rest briefly twice each round.

I like the sandbag situps which were done with straigth legs, cradling the bag at stomach level. I think the bag was about 40lb. The low crawls were on my stomach on the way down, and on my back on the way back....interesting little exercise.

All in all, I really liked this one!

WOD: Killer Core Circuit

Workout

3 rounds, 1 min on, 30s off

-medicine ball throws

-renegade row

-ropes

-bag ground work

-double kb overhead prisoner lunges

-resistance bands sprints

-ring ab extensions

Finished with a 500 meter row for time

Results

This was a great one for the core. The medicine ball throws were against the wall - rounds of side throws, chest throws and sit-up + chest throw. I used 16s for the renegade rows. For the ropes, rounds of alternating, doubles and seated alternating (tough!)

For the bag stuff, there was a punching bag on the ground. First round was knees - hands on the bag, kneeing left/right (like a mountain climber). Second round we were mounted on the bag, throwing elbows (ground and pound) and the last round was log (bag) hops. All 3 rounds were fun!

Prisoner lunges suck! Lunge, down to both knees and back up. I stared with 16s, but dropped down to 12s for the last 2 rounds. The sprints were fun as always. The ring extensions were like a powerwheel - knees on the ground, hands on the rings and extend out and back.

I finished the 500 meter in 2:03. I now know how rowing can be tough....man, that was a killer!

WOD: A Quick One

Workout

3 rounds, 1 min on, 30 s off

-swings

-step ups

-goblet press

-single bell deadlift

-super planks

Finished with a tabata of sledgehammer slams

Results

Even thought this wasn't a very long one, it was a good one. I used a 24 for swings, the second round were alternating. For the step ups, I used one racked 16kg bell. Those were tough! They were all on one leg and then driving the free knee up toward the chest. 30s per leg

I used a 16 for the presses. I wanted to go light and fast, but toward the end of each round I was going light and slow :) I used a 28 for the deadlifts but probably should have used a 32. I was busting them out fast. Super planks are always a blast - those are planks where you drop down to forearms and then back up to push up position and so on...fun!

I used the 8lb hammer for the slams but it was still a nice finisher!!

WOD: Demo Day

Workout

6 rounds, 1 min work, 30s rest

-box jumps

-sledge hammer tire hits

-ring rows

-swings

-ropes

Finished with a 100 yard power wheel walk, forward up, backward back

Results

We were scheduled to go 5 rounds, but accidentally started the 6th, so we finished it! The box jumps were small, so not too bad. I did one round with resistance bands on...kinda like it!

This was the first time I got to pick up the sledgehammer. I'd seen these done before and always wanted to do them. I was just glad I didn't hit myself at all, so it was a success. I used a 12lb hammer and it was pretty easy actually. Maybe I just need to work harder!

The ring rows were tough. My pulling strength is kind of weak and my grip goes pretty quick with those. I used a 24 for the first 2 rounds of the swings and then dropped down to a 20. My grip was struggling, so I started letting the bell go briefly at the top of the swing which helped make it last a bit longer. I'll try with the 24 next time.

For the ropes I did rounds of alternating, doubles, circular, criss-cross, alternating and doubles. As long as I can hold onto them, I'm ok but I usually lose the grip around 45s, mostly because of sweat.

The power wheel walks sucked! Justin made them look easy, but I was struggling. Here's someone else making them look easy http://www.youtube.com/watch?v=XNYBDv-dtjY. We did 10 yards forward, 10 yards backward, 5 times. My abs won't like me tomorrow!!

WOD: Another Circuit

Workout

5 rounds, 1 min on, 35s off

-back extensions

-walking swings, forward/backward)

-double kb lunges - overhead down, farmers hold back

-medicine ball slams

-tire jumps

-thick ropes

Results

Another long one. The back extensions were new to me, need to get used them. I used a 12 with the walking lunges and did a few rounds with two-hand swings and a few alternating. I liked alternating better.

I used the 16s for the first round of lunges which was tougher than I thought it was going to be. Dropped down to 12s the rest of the way. Med ball slams are always a good time. And the tire jumps weren't bad. We could either do them just like a box jump or jump in/jump out/repeat. I chose the former.

Those thick ropes were killer. We were only allowed doubles and alternating and I switched them up between rounds.

Side note: I'm not going to log my warm up anymore....

WOD: Bells and Ropes

Warmup

stretching, joint mobility, easy ropes, light swings

Workout

6 rounds, 45s work, 20s rest

-ropes, doubles

-clean/press (right arm)

-ropes, in-and-out

-swings

-ropes, alternating

-clean/press (left arm)

Results

This was a LONG one! The doubles were on the thick rope (2") and weren't too bad, but the grip was tough to hold onto. For the clean/press, I used a 24kg bell the first round, a 20 the second around and a 16 the rest of the way. As the weight dropped, the reps increased. Wondering if maybe I should have just gone light and fast the whole way.

The in-and-out ropes were TOUGH! The motion is basically like clapping your hand and there is almost no way to make them easier. For most of the rope stuff, you can use your body to help create the waves, but not with these...good stuff!

I did OK with alternating ropes, but I still struggle with them. I only failed when the grip failed during a few rounds, but I still don't have real solid waves. Oh well, practice makes perfect. And I went light on the swings using a 16. It was my "rest" station

WOD: Monday Monday

Warmup

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

Workout

5 rounds, 1:10 work, 30s rest

-walking lunges (forward and backward)

-ropes

-medicine ball shuttle runs

-walking swings (forward and backward)

Finished with 25 burpees

Results

This was tougher than I thought it'd be. Those lunges start to get tough around 45s, and I need some work on the walking reverse lunge - not real smooth with those. The ropes were tough too. I did doubles, alternating, side-to-side, cross-over and doubles again to finish. Most of the rounds were broken because my sweaty hands kept losing grip...but I probably needed those little breaks anyway!

I used the 20lb ball for the shuttle runs (aka throw/chase/repeat) and switched up my throws - from the chest, from the sides and backward/overhead (like a keg throw). Definitely tiring, but I like 'em!

I started with a 16 for the walking lunges and ended up using an 8kg bell. For some reason the walking swings put a little more stress on my lower back, so I just cut the weight as far as I could. I think they were still plenty effective.

The burpees were unbroken...nice way to finish the day!!