WOD: Saturday Circuit

Workout

4 rounds, 1 min on, 30s off, small rest between rounds

-trx work

-rope pulls

-tgu variations

-log anti-rotations

-sandbag work

-sledgehammer slams

Finished with some ad hoc long cycle training

Results

For the trx, we did rounds of mountain climbers, pike ups, hamstring curls and knee tucks. They all sucked in a good way!

For the rope pulls, we did rounds of standing pulls, plank pulls, sitting pulls and laying down pulls. Those get tough pretty fast!

For the turkish get-ups, we did the bottom half the first round, the top half the second round and then the full tgu the last two rounds (left then right).

For the sandbags, we did rounds of shoulder cleans, shoulder clean + press, row + shoulder clean + press and row + shoulder clean + press + lunge.

At the end of the workout, I did a set of 20 and a set of 25 long cycle with double 16s. I felt pretty good.

WOD: Long Cycle Day

Workout

10 rounds

-one arm long cycle, left (20kg)

-one arm long cycle, right (20kg)

5 rounds

-15 kettlebell bumps (double 16s)

Results

Doesn't sound like much, but 10 sets of 10 is a lot (8800 lbs all together). We did take rest between each set. I felt pretty good.

WOD: Sweat Maker

Workout

5 rounds, 45/15, 1 min rest between rounds:

-wall balls

-parallette jump throughs

-rower

-tire jumps

-wipers

-sled pull/push

Results

This one had me sweating buckets! I used the 20lb ball for the wall balls and managed to go unbroken the first 3 rounds and slightly broken the last 2 (didn't drop the ball, just paused). The parallette jump throughs kill me every time! Today I used the rower as pseudo rest, hitting about 150 meters a round.

We were jumping in and out of the tire today, not on top. This was the first time I did these without really pausing in the middle of the tire...had me thinking I might need a bucket a few times. I did the wipers with double 16s. They weren't too bad actually.

There were 160 pounds of plates on the sled...plus whatever the sled weighs itself. I felt like I was moving in slow motion trying to pull it down one way and push back the other. Man do I hate that sled!

Great Tuesday workout!!

WOD: Doubling Up Again

Workout

First: General Fitness (3 parts)

-planks and stuff, 30s on 10s off

-single bell ladders, 1-5: presses, squats, rows, lunges

-4 rounds, 1 min on, 30s off: rower, ropes, swings, russian twists

Second: GS

-3 rounds, each arm: 1 min lccj, 30s swings

-4 rounds, 1 min rack hold (doubles), 30s rest

-Rope work - presses, alternating and doubles

Results

I could definitely feel the effects of taking a few days off! The first workout wasn't too bad, but I did go light. For the ladders I uses a 20 for for presses, squats and rows and a 16 for the lunges. During the circuit, I used a 20 for the swings and the 8 for the russian twists.

For the sport workout, Jason had me use the 20s. Man did my grip get fried during the one arm long cycle/swing combo - I had to put the bell down a couple times on my left arm. I was surprised that I didn't fail on any of the rack holds, but the 20s definitely felt HEAVY! The rope work were intervals of 30s, but there were 5 of us and 2 ropes so some of us took on more sets than the others.

Great way to start the week, especially after eating a bunch of junk over the weekend!

WOD: Another Double Day

Workout

Long Cycle Training:

-4 min long cycle (12kg)

-3 min long cycle (16kg)

-2 min long cycle (20kg)

-1 min long cycle (24kg)

General Fitness:

4 rounds, 1:30 on, 30s off

-alternating ropes

-kb sit-ups

-shredders

-planks

-rope presses

Results

Long cycle training was good. I probably should have rested a little longer between sets, but I made it through. The 12s were easy, the 16s weren't too bad, the 20s were TOUGH and the 24s were HEAVY!

The circuit was tough too! For the alternating ropes, we had to give them a little slack so they were that much harder. And then having the situps and shredders back-to-back really made those planks painful (pushup, elbows, side elbows and side arms). And I forgot how tough those rope presses can be...I remember clearly now.

I'd say the weekend's papa john's has been sufficiently worked off now!

WOD: Long Cycle and More

Workout

1st: Long Cycle Stuff

-10 sets of 10, long cycle (double 16kg)

-3 sets of 15, chest bumps (double 16kg)

-one arm swing, 30s each hand for 3 minutes (28kg)

2nd:

5 rounds, 1min on , 20s off

-incline pushups

-chest to knees

-trx air lunges

-rower

-bench pistol

-bench dips

Results

Started training for the long cycle again today. I'm almost certainly competing in November, so it's time to get back at it. It's great having the guys at iFit to learn from and train with! Lots of little tweaks to get my form as efficient as possible. Should be a fun journey!!

Decided to do the regular workout too after the long cycle training. It wasn't too bad and I didn't go after it too too hard. Had to sub v-sits for the chest-to-knees because my hands were killing me on the rings.

All in all, a great start to the week!

WOD: Saturday Circuit

Workout

6 rounds, 1 min on, 30s off

-wall balls

-double kb jerks

-rower

-swings

-ropes

-box jumps

Results

This was another tough one! Used the 20lb ball for the wall balls, they were broken sets. I used 16s for the jerks and tried to concentrate on my form. I used the rower for rest, so I wasn't pushing myself too hard.

I used a 20 for the swings which felt good. For the ropes I did rounds of alternating, doubles, clapping, circles, side-to-side and sitting alternating. I started out doing tire jump throughs but moved over to the "box" jumps on the bench.

This one had me struggling at times, but it felt good!

WOD: Good Circuit

Workout

6 rounds, 1 min work, 30s rest

-wall balls

-one arm jerks (switch arms each round)

-rower

-deck squats

-sledgehammer slams

Results

I liked this one! The wall balls were tough as always. We went heavy on the jerks, so I used the 28. I averaged 7-8 a round which I was happy with. I did the deck squats with just body weight (it's easier to get up when holding weight). And I used the 12lb hammer for the tire slams, switching arms each round.

WOD: Just Another Circuit

Workout

6 rounds, 1min on, 30s off

-one arm clean & press (alt hands between rounds)

-ring dips and rows (once you fail on the dips)

-singe leg deadlift

-swings (anyway you want)

-power wheel

Results

Not one of my favorites, don't usually like any workouts with the single leg deadlifts as they hit my back pretty hard. For this workout I used a 12 for those the first 4 rounds and just bodyweight for the last 2. For the swings, I used a 20 the first 3 rounds and a 16 for the last 2 and did a mix of two-hand and alternating.

I used a 20 for the clean & press again, definitely didn't have a 24 in me today. The dips were done on the rings but basically from a sitting position, legs straight out in front of me, butt slightly off the ground. I got 5-6 reps a round before switching to the ring rows. Those ring dips are tough! I can do a lot more on a dipping station...or the backs of my kitchen chairs :)

WOD: Another Birthday Workout

Workout

7 rounds, 39s on, 30s off

-rope jacks

-kb lunges

-alt clean & press

-ropes

-sumo squat high pull

Finished with a 1000 meter row

Results

Steve turned 39 today, so we had another birthday-inspired wod. This one wasn't too bad. I didn't fail on any of the rope jacks, so I was pumped about that! For the lunges, we could hold the bell anyway we wanted, and I chose racked switching left/right each round. I used a 20 for the clean & press but probably could have gone with a 24.

For the ropes, I did rounds of alternating, doubles, circles, side-to-side,clapping, alternating (sitting) and alternating. I was gonna do slams the last round, but the rope came off the sled pole. And I used a 16 for the high pulls, might back felt ok with those so that's good.

Finished the 1000 meter row in 4:04 which I was happy with!

WOD: Kim

Workout

40 rounds, no rest

-20s alternating ropes

-20s burpees (no push up)

Results

Let's just say that's a LONG 26 minutes! A great workout to celebrate Kim's 40th birthday!!

I finished with another round of Kim but skipped every other turn...gonna eat good tonight!

WOD: Cruel Circuit

Workout

5 rounds, 1:15 work, 20s rest

-ropes (various)

-med ball slams + squat thrust

-walkout to elbows

-jumping jacks ropes

-sandbag twists

Results

Yeah, that's right, 1:15 work and 20s rest! For the ropes, we did rounds of alternating, doubles, clapping, circles and alternating. The med ball slams included a squat thrust - squat, kick feet out, bring feet back, grab the ball, jump, slam the ball, repeat.

The walkouts weren't too bad, compared to the rest. The jumping jack ropes were killer. I think I'd usually make it about 30-40s before I needed a break, and then a few more breaks after that.

The sandbag stuff was kinda like a russian twist but on your knees. From your knees, with a chair in front of you, pick up the sandbag, bring it over the chair, put it down on the side and repeat.

This one was killer!

WOD: Birthday Workout

Workout

41 minutes of non-stop kb work, switching exercises on the minute.

Results

Jason turned 41 today and so we had to celebrate accordingly. I used a 12kg bell because 41 minutes is a long time to me. Plus, some of the exercises we did are the ones that smoke my back, so I decided to "take it easy". We did swings, lunges, presses, squats, cleans, snatches, fig 8s, sdhp, etc ... slingshots (around-the-body pass) were essentially the rest and were tossed in every 2-4 minutes.

The lucky few who worked out with Jason last year on his b-day got to do 40 min of one-arm long cycle....so that kind of puts today's workout in perspective

WOD: Jerks, Swings and Jump Squats

Workout

10 rounds:

-5 double jerks

-10 two-hand swings

-15 kb jump squats

Results

This was another nice change of pace. The idea was to go straight through each round with no more than one minute rest between rounds.

I used the 20s for the jerks, the 36 for the swings and 16s for the jump squats. It felt good to get some heavier jerks in. And the heavy swings always get the heart pumping. The jump squats were ok, but they're still squats so I don't like them.