WOD: F'ing 50s with Planks

Workout
For time, 50 reps of each of the following.  Finish each exercise before moving to the next.  Plus, every 2 minutes, stop what you're doing and plank for a minute.

• Deck Squats
• Push ups
• Leg Lifts
• Lunges
• Hindu Push ups
• Walkouts
• Jumpers
• T Push ups
• Flutter kicks (4 count)
• Burpees (no push up)

Results
What a great way to end 2011!!  I didn't keep track of my time, but I think my pace was ok.  Push ups really slow me down.  I did deck squats without weight, which makes them a bit tougher...but I also used a thicker mat, which makes them a bit easier.

The Jumpers consisted of jumping forward into a squat position and then jumping back to the starting position.  They were tougher than just squats, but they weren't too bad.

I only did 10 T-Push ups before I modified to just doing T planks for the remaining 40 reps...didn't have any more push ups in me!

2011 has been a great year for me when it comes to fitness.  I'm so glad Justin and Jason decided to take a shot at their dream and open this gym.  And I'm glad I decided to join.  I can't wait for another great year at Instinct Fitness!!

WOD: 3-6-9

Workout
11 rounds, keep a good pace w/o risking quality of reps

• 3 Pull ups
• 6 Thrusters (20kg)
• 9 TRX push ups

Finished with a tabata of deck squats

Results

Those push ups were ROUGH!  For the first few rounds, we were doing them elevated with our feet on a box, but that didn't last long.  I did all strict pull ups, but they were broken starting in the 4th or 5th round.  I should have used a 24 for the thrusters...the 20 was a little too easy for that rep count.  

For the finisher, the first 4 rounds were just straight deck squats and I averaged 5 reps.  The last 4 were a deck squat, to a sprawl, back to a deck squat...think I was averaged 3 for those.  

I liked this one!

WOD: More Bells

Workout
Another night of various one-arm kb exercises in groups of 5 or 6 minutes with a minute break between.


Results
I like these ones the least.  They typically contain all of the exercises that fry my back - lots of swings, tactical lunges, sdhp, single-leg deadlift etc.  Oh well, I have to go light, but it's still better than sitting on the couch.

WOD: Chistmas with Angie

Workout
10 rounds for time (a.k.a 10 Pieces of Angie)

• 10 jumping pull ups
• 10 push ups
• 10 sit ups
• 10 squats

Results

16:02...very happy with that time!  Crossfit Angie is 100 pull ups, 100 push ups, 100 sit ups and 100 squats and this is just a variation of that wod.  

The pull ups were broken starting in the 7th round.  Push ups were pretty much unbroken...a a few bridging breaks but never went to my knees for rest.  I did the sit ups un-anchored with my legs slightly bent and in a butterfly position.  The squats were easy.

In Feb 2010, this took me 23 min.  In July of 2010, 19 min...so I'm definitely moving in the right direction.

WOD: Interval Ladders

Workout
Rounds of 30s, 60s, 90s, 120s, 30s, 60s, 90s, 120s

• Ropes
• Plank
• Bell
• Rest

Finished with an Alt Ropes tabata

Results

Nothing like increasing intervals to make you hate life!  We essentially did 2 rounds of laddering up intervals, 30s of each exercise, rest 30s, 1 min of each exercise, rest 1 min etc.

The first time through it was alternating ropes, push up planks and two hand swings.  The second time through it was double ropes, elbow planks and thrusters.  I used a 16 for the swings and 30s round of thrusters, then dropped down to a 12.  

Aside from having to regrip the ropes a couple times and piking up briefly on some of the longer planks, I didn't fail at all...which I'm happy about!

This was a good one!

WOD: More Circuit Fun

Workout
5 rounds, 45s on, 20s off

• Inverted rows
• Alternating ropes
• Hanging knee-to-chest
• Two hand swings (20kg)
• TRX pike-ups
• Medball Slams

Results

It may not look like it, but this was a grip killer!  Hanging on the pull up for the knee-to-chest killed my grip...and the ropes and swings didn't help much either.  

I also had to switch from pike-ups to knee-to-chest on the TRX for the last round.  Just holding the plank position was getting tough!

Definitely a good one!!

WOD: Enter the Pull Up System

Workout
4 rounds, 40s on, 20s off

• Sitting rope pulls
• Side med ball throws (12lb ball)
• Alt ropes
• Pull ups
• Resistant band runs
• Sandbag walking lunges (bear hug)
• Powerwheel rollouts
• Rower

Results

This was a good one!!  I did mostly jumping pull ups, lots of work to do there....they're pretty tough after the ropes though too.  But the new rack system is sweet!

WOD: Swings and Bodyweight

Workout
5 rounds:

• 1 min swings
• 1 min bw work
• repeat 3 or 4 times

Results
This was another medley type workout.  We'd do swings for a min - two hand, alternating or one-arm - followed by a minute of body weight work which included push ups, squats, planks, lunges, leg lifts, flutter kicks, supermans etc...then back to swings...then back to bw...and so on.  Each round was 6-8 min non-stop work with 1 min rest between rounds.


I used a 20 for the 2 hand swings, a 16 for the alternating ones and either a 12 or 16 for single-arm swings.


This was a pretty decent workout, but I'm kinda jonesin for a good circuit now!

WOD: All Bells

Workout
5 rounds of various single-bell work.  Rounds consisted of 1 min per exercise for 6-7 minutes followed by a 1 min break.


Finished with about 10 min straight of various swings


Results
This was another one of those medley workouts.  We did a lot of swinging and pressing along with some lunges, squats and high pulls.  


I don't like these ones all that much, but it's definitely a good workout!

WOD: Ropes and More

Workout
3 rounds, 60s on, 25s off

• Alternating ropes
• Shredders
• Rope slams (2" rope)
• Swiss ball pike ups
• Kneeling alt ropes
• Elbow plank
• Sitting alt ropes
• Russian twists

Finisher: 6 rounds, 30s on, 30s off:  Alt ropes, walking them in and out

Results

A good one! I used a 16 for the shredders and the 12lb med ball for the russian twists.

WOD: Friday Fun

Workout
4 rounds, 40s on, 20s off (or something like that)

• Med ball slams
• Kneeling wood chops
• Two hand swings
• Goblet Squat
• Push ups
• Lateral walking bands
• Farmer walks
• Pull ups
• Box jumps

Results
Good to be back...3 days with no gym had me jonesin pretty hard!  The big med ball wasn't out, so I used the smaller 16 pound ball that doesn't bounce back at all.  


The wood chops were done with one knee down like the bottom of a lunge.  With the bell next to the knee is down, bring up diagonally to your chest and then continue to bring it up diagonally over head, then back down and repeat.  I've done them standing before but never kneeling...I like it.  I used a 12kg bell.


I used a 32 for the swings and a 20 for the squats.  For the band extensions, we'd loop the band around one leg and then shuffle away laterally.  Once the band stretched as far as it would go, shuffle back in.  Going back in was tougher than shuffling out, because it was tough to stop that band from pulling you in further.  It was interesting.


I used 24s for the farmer walks.  The pull ups were done on the TRX which I think made them a little tougher.  Plus my grip was struggling from the farmer walks and swinging that 32, so just holding onto them wasn't easy.  And the box jumps were done on the low box, concentrating on form - jumping high and landing soft in athletic position.


This was a good one!  Took a break afterward and then did thai...so I got my gym fix!

WOD: 21-15-9

Workout
For time, rounds of 21, 15 and 9 reps:

• Inverted Rows
• Two-hand Swings (32kg)
• Thrusters (16kg)
• Medicine Ball Slams (20lb)
• Tire Jumps
• Ab Wheel

Finished on the rower, 3 rounds of partner 500 meters (you go, I go)


Results
Lungs are still pissed!  I finished in 11:25. I would have been by myself tonight, but Jason was nice enough to jump in with me (he finished in 11 flat).  If he hadn't, I would have slacked off a lot more I'm sure...but if he wasn't stopping, neither was I!


The finisher was brutal too.  I averaged just over 2 min per 500 meters, finishing at about 6:15 total.  It was back and forth, so Jason did 500 meters, then I went, then he went and so on.  So I got about a 2 min rest between rounds...seemed like a lot less.

WOD: Yeah, We Do Curls Too

Workout
4 rounds, 50s work, 20s rest

• Crush Grip Curls
• Bag Boys
• High Pulls
• Band Holds
• Assisted Muscle Ups
• Leg Curls

Finisher
2 rounds, 30s work, 30s rest: 

• Burpees (no pushup)
• Sledge Hammer
• Wall Balls
• Rower

Results
Another good one from Justin!  The curls are done with one bell, holding it around the bell (not with the handle) and trying to "crush" your hands together...then just curl.  It adds another dimension to curls.  I used a 16 for those.


"Bag Boys" are done with a sandbag while kneeling in front of a chair.  The bag sits on your side, you pick it up, bring it over the seat of the chair and sit it down on the other side...repeat.  The chair is used to ensure you bring the bag up high, i.e. so you're not slacking.   I used the 37 pound bag.


I used a 16 for the high pulls.  The band holds were done standing.  Just grab the band with both hands, bring it across your body so it's mid chest.  Hold it there, keeping your arms straight out.


The assisted muscle ups were done on the TRX.  Essentially, they were just a row into a dip.  So as you row yourself up, continue on to stand up and then push yourself up into the top the part of a dip.  Hold it there for a second, lower yourself back to the ground and then start the next rep.  If you needed to, you could jump up into that dip position.


The leg curls were done on the ground with the slide coasters.  With your back on the floor, hips off the ground and feet on the coaster (knees bent), slide your feet out and then pull them back in.  Getting them out was easy, pulling them back in was tough!  To make it easier, you could do one leg at a time.


And the finisher was solid too!!  Looking like a good day for an afternoon nap...

WOD: Grip Day

Workout
6 rounds, 1 min work, decreasing rest per round (25s, 20s, 15s, 10s, 5s, 0s)

• Single Rope (2")
• Farmer Walks
• Rack Hold
• Overhead Hold

Results
Yeah, this was a good one, another "Popeye" day...and that decreasing rest is just cruel!


For the farmer walks I used the 24s for the first 5 rounds and dropped down to a 16 the last round.  I had to put them down a few times from the 3rd round on...grip was gone.


For the Rack Holds I used the 20s and didn't fail at all.  I was happy with that.  For the overhead holds I used the 16s and didn't fail at all.  I came close to dropping the bells on both of those exercises, so I definitely used the right weights.