WOD: Halloween Workout

Workout

10 exercises, 31 reps each

   -swings

   -push ups

   -fig 8s

   -bw squats

   -tactical lunge (reverse lunge, pass kb between legs)

   -mountain climber

   -sdhp

   -jumping jacks

   -thrusters

   -squat thrusts

Finished with 11 minutes on the ropes.

Results

Note the numbers of above: 10 31 11...Happy Halloween!!  

I finished the first part in 10:30 which I guess is good enough.   I used a 28 for the swings (the "pumpkin"), a 16 for the fig 8s and sdhps and a 12 for the lunges and thrusters.  Everything was unbroken except for the squat thrusts.  I needed a few breaks by then.

The 11 minutes of ropes really wasn't that bad.  The toughest part for me was my left hand started to hurt after a while.  I had to set that hand down a few times, but kept the right arm going the entire time.  I switched from alternating to doubles very briefly as well.  All in all, not nearly as tough as I thought it might be...which was very cool!!

WOD: Saturday Melody

Workout
A melody of kettlebell and bodyweight work. 


Results
I can't remember all of the stuff we did, but it included squats, thrusters, presses, lunges, planks, sit ups, etc.  I worked up a good sweat, and I was just happy I decided to venture out into the first snow storm of the year...could have easily just curled up on the couch instead.

WOD: 80 Reps and More

Workout
80 reps of long cycle, 2x16kg


4 rounds, 45 on, 25 off
   -wall balls
   -alt ropes
   -walking kb lunges (farmer hold)
   -tire jumps
   -sumo squat, high pull
   -powerwheel


Finished with 3 rounds, 20s alt ropes, 1:10 rest


Results
I was told to pick a rep number in my head and try to hit it, and not to worry about time.  I chose 80, but wanted to know how long it would it take me so I set the gymboss to stopwatch mode.  After the 80th rep, I dropped the bells and checked my time - 10:32.  I'm happy with that.  It was a good pace and means I was probably right around 76 at the 10 min mark.  PLUS, it was a 10+ min set...that definitely tells me that I got this!!  I needed that after the miserable showing at the 6 min set fail a couple weeks ago.


The circuit was a circuit....a pretty easy one actually, but I was worn out which made it tough enough.  And the finisher was on the 2" rope, going hard....that's a long 20s for sure!

WOD: One Hour Long Cycle

Workout
One hour, one-arm long cycle (16kg)


Result
Instinct Fitness decided to join their friends out in California for the One Hour Long Cycle charity event


I managed to keep a very consistent pace throughout, just about 8 reps/min finishing with 483 reps.  That was a long hour!  Kim also did a one-arm long cycle with a 16 and got 482 reps (slacker!).  Justin did a mix of singe/double long cycle starting with a 10 min set of double 24s (his comp weight for Detroit).  Jason did an hour of alternating ropes, nonstop!


All in all, my set wasn't that bad.  I managed to switch hands every 10 reps for the entire hour, which I'm happy with.  Less than a year ago, I couldn't do that for 20 minutes!  My muscles were definitely starting to get tired, but my feet and hands hurt the most.  Maybe I'll jump up to a 20kg bell next year..yeah, right!


Nap time...

WOD: Just Another Circuit

Workout
4 rounds, 45s work, 20s rest
     -rope press
     -swings
     -bench push ups
     -bench dips
     -med ball slams
     -kb step ups
     -kb pistols (bench assisted)
     -inverted rows


Finished with some sport work


Results
The circuit wasn't too bad.  I used a 28 for the swings, a 16 for the step-ups and and an 8 for the pistols.  Even though it wasn't too tough, it wiped me out for the sport stuff.  I was supposed to do a six minute set, but I just didn't have it in me - only made it about 2 1/2 minutes.  I was also watching the clock which probably didn't help.  I finished up with some pace work, doing 8 reps a minute and taking a minute off.

WOD: Up and Down the River

Workout

Double Jerks:

-5 x 24kg

-10 x 20kg

-15 x 16kg

-20 x 12kg

-20 x 12kg

-15 x 16kg

-10 x 20kg

-5 x 24kg

Double Cleans:

-5 x 24kg

-10 x 20kg

-15 x 16kg

-20 x 12kg

-20 x 12kg

-15 x 16kg

-10 x 20kg

-5 x 24kg

Renegade Rows:

-6 x 24kg

-6 x 20kg

-6 x 16kg

-6 x 12kg

-6 x 12kg

-6 x 16kg

-6 x 20kg

-6 x 24kg

Results

Another good one!! We did this one with partners, taking turns. The first person would do their reps, then second person would do theirs and then we'd both move on to the next weight, so there was some rest built in.

Both the jerks and cleans got heavy, especially on the way back down. The rows weren't too bad. We probably should have done varying reps with those too.

WOD: 36 Min Sport Hell

Workout

Rounds of 3min, 2min and 1min for each exercise (no rest)

-jerks (left)

-cleans (left)

-swings (left)

-jerks (right)

-cleans (right)

-swings (right)

Results

Wow!! My forearms were SWOLLEN by the end of this one! I used a 16kg bell for all of the jerks and cleans and the first rounds of swings then I had to drop down to a 12 for the swings.

I didn't fail at all on any of the jerks or cleans, but failed on every round of swings. I could barely hold onto a feather by the time I got to them.

Good stuff!!

WOD: Sport Sprints

Workout

3 rounds:

-3 min long cycle sprint (2x16kg)

-3 min rest

4 rounds (no rest):

-30s alternating ropes

-30s one arm swing (right)

-30s one arm swing (left)

Results

For the sprints, I did reps of 30, 29 and 25. The first 2 rounds felt good, but the last one was rough - my rack was weak and cleans were getting ugly! That 3min rest goes fast!

The rope/swing combos were to help with endurance and grip. They worked.

WOD: 5 at a Time

Workout

Bunch of rounds

-5 exercises, 30s each

-30s rest

Finished with a tabata of swings

Results

This one got the sweat flowing! I remember a few of the sets of exercises but forget most of them. For example: press right, push ups, press left, push ups, swings.

Good stuff!

WOD: Triplets (10.8.11)

Workout

Rounds consisted of 30s work and 10s rest, with 1 min rest between rounds

3 rounds:

-med ball pass (from knees)

-box jumps

-planks

3 rounds:

-upright rows

-swings

-power wheel rollouts

3 rounds:

-goblet squats

-single leg deadlifts

-push ups

4 rounds:

-split squat

-band pull downs (from knees)

-single leg lifts

Finished with 4 rounds: 30s rower, 30s rest, 30s alt ropes,30s rest

Results

I like this one! The short intervals and different exercises kept things interesting and challenging. Justin just got back from Boston where he spent a week with Mike Boyle learning his methods and this was one of the workouts he borrowed from him.

For the med ball passes, we used the 12lb ball (the bounciest one). From your knees, sit back, explode up with your hips and throw the ball against the wall. When it comes back, catch it, sit back and throw again...repeat. For the box jumps, we concentrated on jumping high and landing soft and stepping down. Speed wasn't the goal.

The band pull downs were done from the knees and to the side. Grab both handles with both hands, pull the bands down to chest level, pause, then pull all the way through and then back the same way pausing at the chest. Not sure what it was supposed to work, but I definitely felt it in my abs.

WOD: 15 Second Intervals

Workout

10 rounds

-15s snatch(l)

-15s rest

-15s snatch (r)

-15s rest

10 rounds

-15s goblet squat

-15s rest

-15s goblet press

-15s rest

10 rounds

-15s bent over rows

-15s rest

-15s push ups

-15s rest

Finished with a tabata of alternating ropes

Results

I was guest training again today and this is the one I came up with (borrowed from the training room guys). It wasn't too bad, but I think it was a little confusing for some people. But I hope they enjoyed it. Oh and I substituted swings for snatches for those that don't know the snatch yet.

I did it with 16s for everything.

WOD: My Circuit

Workout

5 rounds, 1 min on / 30s off

-alt ropes

-tire jumps

-super planks

-swings

-med ball slams

Results

This is the one I came up with since I was guest trainer today. It wasn't too bad, but that was kind of the goal.

Only had one person show up today, but she seemed to like it.