WOD: Circuit (11.28.11)

Workout
4 rounds, 50s work and 20s rest

• Rower
• Swiss Ball Pike-ups
• Bench pistols
• Bench split squats
• Bench Step ups
• KB Sumo Squat
• Swiss Ball Plank

Result
This one was pretty good.  It wasn't too rough on the lungs, but the legs definitely felt it!  For the pistols and split squats, I just used body weights.  For the step ups and sumo squats I used a 16.  The squats were done holding the bell down in front and on two small boxes so that bell could go below the feet.

WOD: Bells and Ropes

Workout
4 rounds, 45s work, 20s rest:

• sumo squat high pull
• double ropes
• alt single leg deadlift
• kneeling alt ropes
• tactical lunge
• rope jacks
• rope press

Finished with a medley of ab work on the ground.


Bonus round of one-arm rope work: 30s right, 30s left for 15 minutes (2" rope)


Results
This was a nice little circuit. I used a 16 for the high pulls, a 12 for the lunges and a mix of light weight (and bw) for the deadlifts.  All three of those tend to get at my lower back, so I like to go light with them.


The double and alternating ropes weren't too bad.  The rope jacks always suck, but I didn't fail on any of them.  The rope presses always suck too, and I took ample rest between presses.


Felt good to get back to the gym!!

WOD: Up and Down the Ladder

Workout
Reps of 5, 10, 15, 20, 25, 20, 15, 10, 5

• Goblet Press
• Goblet Squat
• Goblet Lunge
• 30 swings

Finished with 8 rounds of 20s work, 30s rest: alternating ropes


Results
Not a bad workout to get back after it.  I used a 16 on the way up and a 12 on the way down.  I was still a little sore from the IKFF event over the weekend, so I didn't hit this one too hard.

Muay Thai Night

I don't normally post anything about thai nights, but I wanted to remember this one!


Warm up (no bags or pads)

• Jab ladder (1-5)
• Push kicks (lead leg)
• Push kicks (rear leg)
• Left Jab, Right Knee, Right Cross, Switch Knee

First drill:
There were 5 of us hitting the pads and Jason (hands) and Kim (legs) were holding.  Rotating through this series with Jason deciding when we switch (no set time).

• Hands
• Legs
• Lunges
• Push ups
• Squats

We did that for 2 rounds.  The first wave through for the hands we did Jab/Cross for power, and for the legs, 5 roundhouse kicks each side, repeat.  In the second wave, the hands consisted of a Right Cross, Left Uppercut, Right Elbow, and the legs were knees (any cadence you wanted).


Second Drill

• Legs
• Walking Lunges (down and back)

So we'd hit the pads, turn around and do walking lunges down the gym and back, hit the pads again and so on.  We did this for 5 rounds.  The first 2 rounds was 10 fast roundhouse kicks each side.  The last 3 were 20 alternating power knees.


Finisher (switching/resting on Jason's call)


On your back

• Flutter Kicks
• Leg Lifts
• Alternating Leg Lifts
• Egg Beaters (feet 6" off the ground, moving feet in small circles)
• Open and close (feet 6" off the ground, open and close feet)
• Big circles (feet together, making big circles)

On your stomach

• Superman
• Swimming superman
• Swimming superman with breast stroke
• Shark fin
• 10 cobras

I'm glad I have a couple days rest before my competition!!

WOD: Easy Sport "Workout"

Workout
Took it easy today with some 1 min long cycle sets (2x16kg).


Results
I was just trying to work on my pace a little bit today and didn't go hard at all.  I ended up doing probably 7-10 1 minute sets, taking 2 or 3 minutes off between each....barely a workout at all.


And this will probably be my last workout until the comp on Saturday.  Tomorrow is Muay Thai (which I guess is a workout) and I'll most likely take Thursday off to get some stuff in order.  Then heading to Michigan late Friday morning!!

WOD: Rough Circuit

Workout
5 rounds, 1 min on, 25 sec off

• tire jumps
• wall balls
• 3 dips, 3 push ups, 3 rows, repeat (trx)
• rower
• double outside swings
• feet elevated elbow plank

Results
Maybe it was the few days off or the fact that all I ate today was chips and salsa, but this one had me struggling. I took it easy on the tire jumps, getting somewhere between 15-20.  The wall balls sucked as always, but I managed around 17-21 reps there.  On the TRX, we did a combo of dips, push ups and rows.  I usually made it to about the 1st push up of the second round.  Those TRX push ups are HARD by the way!


I mostly took it easy on the rower getting about 200-225 meters.  I used the 16s for the swings and was right around 35 reps each round.  And those elevated planks were killing me, but I didn't fail on any of them.  Our feet were probably only elevated 6" or so, but that was plenty for me!


I'm sure I'll be feeling this one tomorrow!!

WOD: Sport and Ropes

Workout
10 min long cycle set, 2x16kg


Repeat 4 times:  5 rounds of 30s alternating ropes, 30s single bell exercise, 30s rest


Finished with 10 rounds of rope jacks, 20s on / 10s off


Results
I busted out 75 reps on my sport set, which I'm happy with.  It would have been 76 if I was competing, because I had time for one more rep.  I'm happy where I'm at.  I'll be taking it easy next week and hope to kill it next Saturday!


The circuit was pretty cool.  We had 5 ropes set up and with bells in between.  We'd do alt ropes, then the bell work, then rest.  For the bell work, the first round was goblet press, the second round was goblet squat then goblet lunges and finally swings.  


The finisher was rough, but rope jacks always are!

WOD: Light Sprint and More

Workout
5 rounds:
   -2 min long cycle sprint, 2x12kg
   -2 min rest


5 rounds
   -10 squats, 2x16kg
   -10 presses, 2x16kg


Rack/Overhead/Famer holds


Results
I managed to keep the sprints at about 13 reps per minute, which I was happy with.  It was almost too easy (which I'm also happy with), but wish I would have used the 16s.


There was no rest between the squats and presses, so 10 squats immediately followed by 10 presses.  It was tougher than I thought.  I didn't fail on any, but came close on the last few presses during the last run.


Less than two weeks til the competition...getting excited!

WOD: Saturday Blast

Workout
20 minute one-arm long cycle (20kg)


20 minute AMRAP
   -one leg squat, bench assisted (5 each leg)
   -10 ab roll outs
   -10 rows
   -20 bw squats
   -10 chair dips
   
Finished on the rower with 750 meter sprint


Results
Whew, that was a lot of work!  I didn't keep count on the long cycle.  Aside from the left hand hurting (calluses), it wasn't too bad.  I started with 10 reps a hand but was down to 6 reps a hand by the end.  Still, that was better than my last attempt at that one.  It felt good to get a sport workout in because we're only 2 weeks out now!


For the AMRAP, I got 8 rounds + 10 squats, 10 rollouts and 9 rows.  The squats were like pistols but with a bench.  They aren't too bad, but I am nowhere near being able to do a real pistol.  The rollouts were like a powerwheel, except we used the sliders - small coaster like things with a gripped side and slippery side.  They got tough after a while


For the rows, I did a combination of inverted rows with TRX and bent over rows with the 16s.  The TRX was kinda of in the way of the boxing class, so couldn't always use them.  And the chair dips were on the seats of 2 chairs, so they weren't too difficult.  


I finished the row 2:58 which I was happy with...my legs were not.