WOD: AFAP Circuit

Workouts

5 rounds, as fast as possible

-500 meter row

-5 squats (2x24kg)

-10 dips

-20 box jumps (20 or 24")

-10 powerwheels

Results

36:28. This one was rough! The first round, I rowed 500 meters in about 1:52 and the rest of the rounds I was between 2:10 and 2:25...struggling!

And those heavy squats were taking a lot out of me. My dip strength is pretty weak, especially after round 2. By the time I got to the box jumps, I was spent and moved through slowly but continuously.

I felt this one most in the lungs, which I guess is a good thing!

WOD: 10 Minute Set!

Workout

10 minute long cycle set (2x16kg)

4 rounds

-500 meter row (as fast as you can)

-3 minute rest

Results

FINALLY!! 73 reps! It's been a really long time coming, and it feels great to finally have that first 10 minute set under my belt. I'm happy with 73 reps, but my pace needs some work. I was at 33 reps half way through, so I was moving too slow at first. I'm glad I was able to bust out 40 reps in the second half, but it wasn't easy. Hopefully I can even things out moving forward. If I can hit 80 reps that would be great, but I know I'm not there yet.

The rower hurt! I was between 1:59 and 2:05 minutes each set, which I'm happy with it....but I definitely felt it!

WOD: Saturday Circuit

Workout

4 rounds, 50s on, 20s off:

-inverted rows

-snatches (2x12kg)

-deck squats

-plank + sandbag slide

-one arm farmers walk

-split squat on tire

Results

This was the perfect workout to end a tough week at the gym. It wasn't too hard, but still a great workout!

WOD: Fight Gone Bad

Workout

3 rounds:

-1 min wall balls

-1 min sumo squat high pull

-1 min box jumps

-1 min kb thrusters (2x16kg)

-1 min rower

-1 min rest

Results

Fight Gone Bad is a Bitch! And FGB usually has push press instead of thrusters...BIG difference! My lungs were still burning 5 minutes after this one....and I'm still coughing an hour later!

Definitely been a rough week at the gym!

WOD: Ropes and Sport

Workout

2 rounds, 1:30 rest between rounds

-45s rope work

-45s pushup plank

-45s rope work

-45s elbow plank

-45s rope work

-45s horse stance

-45s rope work

10 sets of 5 reps, long cycle (2x20kg)

5 minute long cycle sprint set (2x12kg)

Results

I got there late so I was lucky enough to only see 2 rounds of the rope work, but it was a cool workout. Instead of being anchored to the sled or kb, the ropes were anchored to your partner. As you did the rope work, they were planking (and holding) or standing on the other looped end. At 45s, we quickly switched positions. The very last set of rope work each round consisted of both people doing double ropes at either end...very cool.

The first round of rope work was sitting with alternating waves. The second round was lunging with alternate waves.

I think I was spared the other 2 (or 3) rounds of rope work, since I was going to do the sport stuff too. Plus I was COMPLETELY planked out from yesterday!

WOD: Rough One

Workout

Rounds of 50-40-30-20-10, as fast as possible

-heavy two hand swings

-pushups

-squats

-walkouts

-lunges

-mountain climbers

SICK AND TWISTED CATCH: Every 2 minutes, stop what you're doing and plank for a 1 min!

Results

I came in at about 58 minutes. This one was tough!! Those planks were killing me (I failed on pretty much all of them).

The pushups really slowed me down. I did them very strict the first 2 rounds - chest and nose to the ground. But I switched to cheat 'half' pushups the last 3.

Oh and those walkouts took FOREVER!!

WOD: Sport and More

Workout

7 min long cycle set (2x16kg)

After rest, reps of 21-15-9:

-two hand swings

-jumping lunges

-"wall ball" thrusters

-walkout to elbows

-sumo high pull

-burpees

Results

54 reps for the long cycle set. I'm happy with that. I started out at about 8 reps/min but slowed down slightly over time, but not by much. I think that puts me at about 75 reps for 10 minutes, which would be great!

The 21-15-9 workout was killer! I finished in 24:43. I have no idea if that's a good time or not, but it got the job done. I used a 24 for the swings and a 16 for the thrusters and high pulls.

WOD: Sport Day

Workout

10 sets of 10, long cycle (2x16kg)

4 continuous rounds (2x16kg): 30s rack hold, 30s overhead hold, 30s farmer hold

50 sumo squats, straddling two boxes (24kg)

Results

Those 10 sets of 10 are getting a lot easier! The static work wasn't too bad either. The squats were done with the bell hanging down, so we did them on top of the boxes so that we could get really deep with the squat (otherwise the bell would hit the ground early).

WOD: Simple One

Workout

4 rounds, 30s right/30s left/30s rest

-swings

-presses

-squats

-push press

-single leg deadlift

Finished with some work on the ropes

Results

This was more of beginner's workout today, but I put in enough effort to get something out of it. I used a 20 for most of the work, except for one round of presses (used a 16) and the deadlifts (used an 8).

The rope finisher was 30s work and around 1 min rest. We did alternating, circles, doubles, side-to-side and clapping. My arms weren't too tired from the workout, so I pushed myself pretty hard on these....and felt it!

A good way to ease into the week...

WOD: 9.10.11

Workout

4 rounds, 50 seconds on, 25 seconds off

-sled push/pull

-rope pull

-kb walking lunges

-plank walkouts/walkups

-walking swings

-walking alternating press

Results

Keep forgetting to post these for some reason. This one was a lot tougher than it looked! The sled was empty, so it was easier to move. But being easier to move, means more laps of pushing/pulling!

For the rope pulls, they had a bell tied in the middle of one of the ropes. So we pulled the bell down to one end, ran to the other end and pulled it back....repeat. I used 16s for he lunges (farmer hold), a 16 for the swings and a 12s for the presses.

The walkouts/walkups consisted of walking your hands out and then walking your feet into a pike position and repeating. I like that one!

WOD: 9.7.11

Workout

5 rounds, 45s on, 25s off

-pushups

-farmer walks

-band pull downs

-double push press

-bar rotations

-box jumps

Finished with some olympic work

Results

Forgot to post this one yesterday. My arms pretty sore going into this one and were still sore when I was done. I used 16s for the push press and 24s for the farmer walks.

Justin had couple different platforms around a bench for the box jumps, so we could jump anyway we wanted. That was pretty cool.

I decided to go over and try some Olympic stuff. We used to do it back in the day, but it's been a while. I did sets of clean and jerks - 40kg, 50kg, 60kg, and 70kg. The 70kg (my body weight) was tough, but I put it up twice, which is more than I ever did before. Felt good!

WOD: Sport Day

Warmup

1 min each (6 all together) (12kg): 1arm swings (l/r), 1 arm cleans (l/r), 1 arm jerks (l/r)

Workout

8 rounds Long Cycle 2x16kg, 1:15 on, 45s off

3 rounds: 1 min snatch right, 1min snatch left, 30s rest, 1 minute alternating ropes, 30s rest

15 minutes "Politician" ropes.

Results

A good one! For the long cycle, I was able to keep it at about 12 reps, which I'm happy with. For the snatches, I used a 16 for my right arm and a 12 for my left.

The "Politician" is one arm ropes...cause it's like you're shaking hands over and over again - switch hands every 30 seconds.

WOD: More Bells

Workout

A bunch of kettlebell work - swings, jerks, cleans, presses mostly. I used a 12 and a 16 throughout

Results

Can't remember what we did exactly, but I know it hit the grip hard!

WOD: One Year Later

Workout

Deck of Cards:

-H = Double Cleans

-D = Double Jerks

-C = Pushups

-S = Russian Twists (l/r = 1 rep)

-A = 1 rep

-J = 30 Mountain Climbers

Results

Gym was closed today (and I needed some exercise), so I decided on a good old fashioned 'deck of cards' home workout.

I finished in 34 minutes. One year ago today, I failed to finish this exact workout. At 40 minutes, I threw in the towel thinking might dinner might come back up. I also did this same WOD in Feb 2010 and finished it at about 40 minutes.

So no matter how you look at it, I shaved six minutes off my time in this workout. That progress is all due to Instinct Fitness!! In the past 8 months, I have improved in all aspects of fitness and it shows. More importantly, I feel it!

Back to the gym tomorrow...can't wait!

WOD: Core Day

Workout

2 rounds:

-20 swings

-10 top half tgu (l/r)

-15 good morning

-15 single leg deadlift (l/r)

-20 swings

-20 russian twists

-15 sit backs

-15 shredders

-20 wipers

-10 bottom half tgu (l/r)

-15 sumo squat high pull

-15 tactical lunge

-15 sumo squat high pull

-15 tactical lunge

-15 sumo squat high pull

-15 tactical lunge

Results

This one wasn't too intense but it was a good one. I used a 16 for most of the stuff, but dropped down to a 12 for a couple rounds of high pulls and all of the lunges.