Taking a Blog Break

I've been getting lazy with the blog posts recently...starting to feel like a chore.  I'm going to take a break for a while....

WOD: Saturday Circuit

Workout
4 rounds, 40/20

1. Alt ropes, walking in and out
2. Suitcase carry
3. Rope press
4. Goblet squat
5. Face pull
6. Wall ball
7. High pull
8. Shredder

Results

Yep!

WOD: Calisthenic Couplets (4.26.12)

Workout
A bunch of calisthenics

Results
I really wish I would have remembered to blog this last night, because I really liked this one!  But now I can't remember how things were broken down.  But we did 4 or 5 circuits, each having 3 or 4 rounds - the intervals were short - 15, 20 or 25 on, and 10 or 15 off.  Each circuit had 2-4 exercises.

We did jump squats, jumping lunges, super planks, air squats, flutter kicks, table top push ups, mountain climbers and more.

It had an "old school" feel to it that I liked!

WOD: 3-2-1

Workout
3 rounds, 60/15:

• 2-hand swing
• goblet press
• goblet squat
• one arm row (switch at 30s)
• Rest

2 rounds, 45s work, no rest:

• One arm clean (right)
• One arm rack hold (right)
• One arm suitcase hold (right)
• Figure 8
• One arm clean (left)
• One arm rack hold (left)
• One arm suitcase hold (left)
• Figure 8
• Rest

1 round

• 6 Turkish get-ups (3 each side)
• 20 Shredders

Results

I used a 20kg for everything except the Figure 8 (dropped way down to a 10 for those).  I think that's why it was rough for me.  Some of the exercises I probably could have gone up in weight, but it was pretty trying to stick with a 20 for all of it....especially that 2nd round of the clean and rack holds!

WOD: 18 Minutes, Twice

Workout

• 18 minutes of kettebell work
• 2 min rest
• 18 min of kettlebell work

Results
This one was a grinder!  It was a medley of work for 18 minutes straight with no prescribed rest and included swings, squats, slingshots, high pulls, halos,cleans, presses, lunges, rows, shredders, planks, push ups and more.

I went light, used a 14kg bell for everything.  When I could go hard, I would (like with the presses).  But I struggle with these ones - maybe I have poor muscle endurance because even the lighter bells get heavy pretty fast for me.

Nontheless, I liked it!

WOD: Circuit and Such

Workout
6 rounds, 30/15

• Med ball slams - side to side
• Foam roller ab hold
• Running man (running in place with resistance band)
• Hip thrusters
• Rower
• Band holds (paloff press)
• Rope jacks
• Horse stance

Results
This was originally going to be done more like couplets in a 30-10-30 cadence, but that got to be too complicated for the gymboss, so it turned into a 8 station 30/15 circuit...it was a long 6 rounds!

WOD: Doubles and Running

Workout
5 rounds

• Double complex: 6 swings, 6 cleans, 6 squats, 6 presses, 6 push ups, 6 renegade rows
• Jog for 2 minutes
• Rest for 2 minutes

Results
I had to take it outside today, too nice to be in the gym!  So I grabbed 2 16s and headed down to the park for a little "outfield" workout.

This was a good one for me, because I need to run more.  Soccer has helped, but my lungs are still pretty weak.  And since I'm a little too beat up (from soccer) to go for any longer runs, 2 minute jogs on grass are just about perfect.

The complex got tough the last couple rounds, especially the presses and push ups - after the cleans and squats, my shoulders were just about fried.  The jogging got noticeably tough in the 3rd round.  What I liked about this one was that I was forcing myself to run immediately after the complex.  That kind of double bell work already takes a lot out of my lungs, so I think pushing them a little harder by immediately jogging is good for them.  Plus it makes me that much more tired for the next round, which is a good thing too.

Anyway, it felt great to get out and enjoy the sun a little today!

WOD: Tough One

Workout
6 rounds, 30s work (I think) decreasing rest

• Ropes
• One arm swing
• One arm push press
• Racked split squat
• One arm clean
• Skater lunge
• Plank
• Pull up

Results

This one made me feel weak! I used a 20kg bell for the first 2 rounds and then dropped down to a 16.  The rest between exercises dropped each round, I know it started at 15s, then 12, then 10 and then I lost track...I think the last round was 3 or 4 seconds...not enough anyway

The pull ups weren't done for time, they were decreasing reps between rounds - 6 down to 1.  And the bell work was done on one arm each round, switching arms the next round...those split squats were killing me. The ropes were all alternating waves, but standing the first 2 rounds, kneeling the next 2 and seated the last 2. 

As always, a great time!!

WOD: Circuiting

Workout
4 rounds, 40/20

• Lateral jump
• Rope press
• Horse stance
• Rower
• TRX plank
• Lizard/Bear crawl
• Suitcase carry
• Med ball throws

Results
This one kind of snuck up on me!  The first round was pretty easy, but I was starting to struggle at the halfway point.

The jumps weren't for speed - just concentrate on jumping high and landing softly, then step down and repeat.  We used the light rope for pressing, so I was able to go pretty consistently the entire 40s but I also stepped back a bit to make them harder.  They're always a killer.  Fuck the horse stance!

I pushed myself pretty hard on the rower the first 2 rounds, but slowed down the last 2.  For the plank, we alternated rounds with feet in the handles and hands in the handles....hands in the handles was much tougher for me.  Good stuff!  We had a choice on the crawls, so I lizard crawled up one way and then bear crawled until the bell.

I used a 24kg bell for the suitcase carry (one arm).  And the med ball throws were done from the side and kneeling, leg closest to the wall was up.  And then just throw the ball against the wall, catch and repeat.  Switch sides each round.  That was a little tougher than I thought it would be too - I used the 12lb ball.

WOD: Quick Sport Stuff

Workout
1 minute on, 1 minute off, LCCJ 2x24kg for 7 rounds

Results
I did 5 rounds, took a break and did 2 more.  I hit about 5 reps a minute.  It was tougher than I thought it would be.  I wanted to do 10 rounds, but I wasn't feeling it tonight.

WOD: Did Some Call a DOCtor?

Workout
Deck of Cards

• H = Press
• D = Row
• C = Squat
• S = Swing
• J = 10 Burpees or 30 mountain climbers
• A = 12 reps

Results
The gym was hosting a weightlifting cert that Justin had to attend, so he couldn't run classes today.  Instinct was allowed to stay open, but we were curtained off from the rest of the gym.  Michelle was the guest trainer for the early classes and I took the later classes.  The workout was my idea, and I think it was a new concept to most.

Each exercise came with options.  The presses could be double kb, goblet or single arm and they could be push press or jerks if needed.  The rows could be double bent over, bent over single, high pulls or renegade rows.  Similar with squats - double kb, goblet, single arm, etc.  Again with the swings, doubles, two-hand, alternating etc.  For the single arm options, you didn't have to do all reps on each side, it was the total that counted.

I worked out with the 11am class and used double 16s for everything.  I did strict presses for all but one set of 10.  We had just done 12 a few cards before and I had to switch to the jerk.  For the jokers (3 in the deck), I did burpees.

It took about 40-45 minutes all together and we took 3 or 4 breaks throughout. I probably would have gone faster on my own but there's no reason to push the class that hard.

As always, this was a fun one!

WOD: Sport Stuff

Workout
Reps of 4,6,8,10,9,8,6,4:  Clean 2x24kg

Reps of 4,6,8,10,8,6,4:  Jerk 2x24kg

2 rounds: 30s overhead hold, 30s rack hold, 30s farmer hold - 2x24kg

Results
This was a little tougher than I hoped it would be, but I got through it.  I planned on going up to 12 on the cleans, but died at 9 reps during the set of 12, so I just went back down from there.  I went too fast on that set and just burned out.

The jerks weren't too bad, but that set of 10 was pretty rough.  My form feels pretty good, but need to work on dropping the bells back to the rack - 24kg is too heavy for me to "miss" by dropping them too far outside.

I'm happy where I'm at now.  November is really far away, so I have plenty of time to improve

WOD: Circuit Saturday

Workout
4 rounds, 40/20

• Sled Push
• Band Hold
• KB Rope Pull
• Tire Flip
• Face Pull
• Sandbag Bear Hug Squat
• Swiss Ball Plank
• Push Up

Results
Great workout!!  I used the big tire the first 2 rounds.  I couldn't flip it in one continuous motion, but I got it up and over.  I think it's about 330lbs, so I was pretty happy with that.  The other tire is a 150lbs and it's pretty easy for me.

I used the 60lb sandbag for the squats and did push ups with my feet on the bench.  Great way to start Saturday!

WOD: Tabata Thursday

Workout
A = 4 min work
B = 20/10 x 8

1A: Rower
1B: Double Ropes (2")

2A: Single arm LCCJ
2B: Rope Jacks

3A: Bike
3B: Alternating Ropes

4A: Turkish Get-ups
4B: Side-to-side ropes

Results
Really liked this one!!  4 minutes at a time, alternating between tabata and 4 minutes of straight work.  We've done a few finishers like this in the past, but this was first full workout I've done like it.  We rested briefly after each 4 minute set.

I used the 20 for the long cycle and an 18 for the tgu's.

Level I Kettlebell Athletics Certification

The certification on Saturday was great!! Jason C Brown definitely knows his stuff...and he knows how to teach it!

The cert seemed to be designed mainly for trainers who are looking to incorporate kettlebells into their programming.  He went over some core kettlebell exercises

• deadlift
• swing
• snatch
• clean 
• press
• windmill
• turkish get-up

I knew most of the exercises, but he spent a lot of time on how to teach them properly and how to correct some common errors.  Things that I would have never thought of but are so simple and effective.  He also emphasized how you clients should progress.  For example, if they can't get the swing down, don't let them move onto the snatch.  And also how some exercises will complement each other when it comes to teaching them, e.g. the windmill may help some clients "get" the tgu and some may have the tgu down, which could help with their windmill.

We also learned some variations on the exercises and which clients would benefit from which variations.  For example, for athletes that require a lot explosive power it might make sense to use the "dead hang" variations of the clean and the snatch.  Maybe for a football player, it makes sense to train 10s on and 45s off, which would simulate their game play.  Again, things I wouldn't have thought of.

And even though I knew a lot of the exercises, he helped me clean up a few of my own mistakes (ones I didn't realize I was making).  For example, there were a couple places in my tgu that needed adjusting, and it feels a lot better now.

Long story short, I really enjoyed.  My hamstrings (EVERYONE'S hamstrings) have been sore since, but I really enjoyed it!!

WOD: Quick One

Workout
10 rounds

• 5 LCCJ 2x24kg

Results
Just a quick since it was thai night.  It was quick, but it was good.  Those 24s are definitely heavy.  It's early yet, but I think I might try to compete with them in November.  I'd probably shoot for reps instead of time, since I don't think I'll be able to last 10 minutes with them...maybe 30 reps.

WOD: Working Overtime

Workout
3 rounds, 40/20:

• Band Pulls
• Med Ball Slams
• Rower
• Farmer Walk
• Swings
• Single Leg Deadlift
• Pull Ups (strict, assisted or just band pull downs)
• Bulgarian Split Squat
• Push Ups
• Power Wheel

Finished by doing it all again

Results
Good thing we had 10 stations since we had 10 people in the 5pm class tonight!  On Monday, the 6pm class had 12...I really hope the groupon'ers decide to stick around when they're groupon expires!

But in the 6pm class, there was only one person.  I decided to stick around and work a double keep her company.  I went very light the second time through - pull downs instead of pull up, planks instead of powerwheel, light snatches instead of swings, etc.

I'll probably take tomorrow and Friday off.  On Saturday, Jason C. Brown will be visiting the gym for a certification class.  I think 12 of us signed up...should be a fun day!!

WOD: Double Work

Workout
4 rounds with doubles

• 5 swings, 5 cleans, 5 presses, 5 squats
• 10 single leg deadlifts (5 each side)
• 10 renegade rows (5 each side)
• 10 lunges (5 each side)
• 5 double snatches

Results
Even though Jason is gone, a few of us are going to continue doing muay thai as best we can.  Tonight was thai night.  So we just got this quick workout in first, but it was still a solid workout.  And I love double work, so it was fun too.

I used the 16s for everything, but I probably could have gone heavier on everything except the lunges...those were rough!

WOD: Enter the Agility Ladder

Workout
4 rounds, 40/20

• Agility Ladder
• Swings
• Push Press
• Bulgarian Split Squat
• Farmer Walk
• Log Hops
• Inverted Rows
• Kneeling Med Ball Throws

Results

Felt this one!  This was my first time on the agility ladder.  We kept it simple with just running forward, sideways, other sideways, repeat.  I was surprised how much I slowed down toward the end, it doesn't look that hard!  

For the swings and presses I used the 22.  And for the Farmer Walk I used the 24s.  So all green bells for me...Happy St Patty's Day!  I did the log hops nonstop.  I'm not sure if it was because it was just 40s, but they weren't bad at all.  It's always a nice surprise when something that used to be tough is now pretty easy, especially when you don't do it often.  So yeah, another reminder that this shit works.

My forearms were pretty smoked the last couple of rounds so I had to make the rows a little easier.  The rows weren't tough, but holding on was.  And the med ball throws were from a kneeling position - butt to feet, explode up and throw the ball, catch, sit back again, repeat.  I used the 12lb bouncy ball.  They got pretty tough too.

Good times as always! 

WOD: Bodyweight Thursday

Workout
4 rounds, 40/20

• Overhead Med Ball Toss
• Inchworm to Pull ups
• Lizard Crawl
• Dips
• Prisoner Lunges
• Ropes (clapping)
• Monkey Crawl
• Step Up + Knee Up

Results
Loved it!  The med ball toss was done like a throw-in and against the wall.  Inchworms are when you walk out with hands, walk in with feet and repeat.  When you get to the end of the aisle, do pull ups for the remaining time.  I don't think I can explain the lizard crawl well enough and can't find a good video (of the way we did it anyway).

I did "real" dips as long as I could each round and then went to bench dips.  I got between 7-10 real ones and 1-3 on the bench...not bad.  Prisoner lunges and rope clapping are always fun.

The monkey crawl was a new one....that I think Justin just made up.  It was essentially a bear crawl....except on a bench.  Actually the two benches were put next to each to make one long "beam" for crawling.  It was interesting.  I'm just glad I didn't bite it!

I do love me some bodyweight work...good stuff!

WOD: Summer Swing

Workout
Medley of bell work including swings, presses, squats, rows and farmer/rack/overhead walks.

Results
Too nice outside today to workout inside, so we took this one to the sidewalk...farmer walks were around the building.  Felt good to sweat out in the sun!!

WOD: Circuit

Workout
4 rounds, 40/20

• Horse Stance
• Med Ball Slams
• Get Ups
• One Arm Push Press
• Step Ups
• Pull ups
• Rope Pulls

Result
This one felt pretty good, I was able to go pretty hard....but horse stances still suck.  The med ball slams were a little different - an overhead slam followed by a wall throw (switching sides each throw).  I used a 20 for the push presses and get-ups.  The step-ups were with a farmer hold, I used 16s.

I think I had another couple rounds in me, but that's easy to say now from the couch.

WOD: Thirsty Thursday (3.8.12)

Workout
4 rounds, 50/20

• Elevated Push Up
• Bike Sprint
• One-arm Farmer Walk
• Ropes, side-to-side
• Good Morning
• Inverted Row
• Lateral Band Walk

Results
Forgot to post this one for some reason.  It was a pretty good one.  For the push ups, my feet were just eleavated on the second stair of the old boxing ring steps.  The bike is "new" and will take a while to get used it.  I'm not quite sure how to slow down when I start going to fast!

I used a 20 for the farmer walk and a 16 for the good morning.   The lateral band walks weren't bad.  Just place one band around both legs and then walk laterally back and forth - supposed to be a good exercise for your glutes.

I pushed myself pretty hard on the ropes, since it was an 'easier' rope movement...but it wasn't so easy come the last round!

WOD: A Very Saks Saturday

Workout
4 rounds, 45/25:

• Rower
• Double Jerks
• Sprints
• Sandbag Walk/Squat
• Swings
• Renegade Rows
• Tire Flip/Carry
• Wall Balls

Results

Justin is off at a kettlebell sport competition this weekend, so Saks was running things (I helped).  This was his workout and it was pretty tough.  

I used 20s for the jerks and ren rows, they felt about right.  For the walk/squat, I threw the 60lb sand bag on my back, walk back and forth doing a squat before turning around.  Those weren't bad, so I started doing more squats and less walking.  I used a 24kg for the swings, a little easy but my grip was going toward the end of each round.  

All in all, a great workout today!

WOD: Monday Medley

Workout
Medley of stuff today - swings, rows, presses, lunges etc.

Finished with a tabata of 4 med ball exercises, so 2 rounds of 20/10 - slams, squats, presses, thrusters

Results
The medley was 3 rounds of the same exercises.  Not my favorite wod, but it will do.  I liked the finisher though!

WOD: Meat Head Day (3.3.12)

Workout
3 rounds

• 8 dumbbell bench press (heavy)
• 15 dumbbell bench press (lighter)
• Clapping pushups on bench
• Med ball throws (from back)

4 rounds of incline bench press

3 rounds of close grip bench press

3 rounds of each with the cables (I have no idea what these are actually called)

• "hulk" pose
• "hug a tree"
• "wolverine"

I finished up with some one-arm long cycle work

Results

Decided to go with the girls to the Y for a chest day.  I haven't done a "traditional" workout in a while...figured it was time.  I really had no idea what weight to use, so I pretty much just used what they used.

For the heavy dumbbell presses I used 40lb.  For the light ones I used 25.  On the incline, I used 95lb the first round then maybe 105 or 115 for the rest of them. The last round of these were negatives (5 count on the way down).  Those weights were pretty light for me.

I used 45lb (just the bar) for the close grip presses the first round and then 65 for the rest.  But these were done with someone standing over you with their hands maybe a foot off of your chest.  You press up into their hands and they provide resistance and push back down again.  

I didn't know what the names of the cable exercises were.  One was done like you're normal hulk hogan flex  The second was similar but the arms/elbows were higher like you were hugging a tree.  And the last was with the hands/forearms facing up and driving them forward.  

All in all, not a bad time.  My chest is sore today, so it got the job done.  I still don't think I could do these type of workouts week in and week out, but it's not bad to toss them in every now and again.

WOD: Laddering Around

Workout
Reps of 4, 6, 8, 10, 8, 6, 4 of this single-bell circuit

• Swings
• Cleans
• Squats
• Press
• Half Snatch
• (Repeat with other hand)
• Push ups

Results
This was pretty rough, took me about 35 minutes.  I went unbroken on the way up - no rest between exercises and no rest before hand switch (some rest between rounds).  Then I was all sorts of broken on the way down.  That second round of 8 was pretty defeating :)

The bell got real slippery real quick so I had to switch to do half snatches instead of snatches, so I didn't throw the bell all around this hotel room (half snatch means dropping the bell to the rack before snatching again).

Good start to the Arnold weekend!

WOD: Back to the Gym

Workout
4 rounds, 45/20

• Step ups
• Single leg deadlift
• One arm press
• Rollout
• Goblet Squat
• Swings
• Pull ups

Finished with 2 min on rower then a half tabata of mountain climbers (on the sliders) and finally a half tabata of sled push (half tabata = 20/10 for 4 rounds)

Results

This circuit was a little tougher than it looked.  the step ups were done on the big tire and included a knee up. For the presses, I used the 18 (one of the 'in between' weights).  I used a 20 for the squats and a 24 for the swings.

For the rollout station, I used the powerwheel twice but did 2 rounds of elbow planks on the swiss ball while 'stirring the pot'.  The pull ups were band assisted.  I think my grip was struggling more than my arms on those.

The finisher was a killer....good to be back!

WOD: Static as She Goes

Workout
5 rounds, 45s on, 15s off

• Handstand (against the wall)
• Wall Sit
• Elbow Plank
• V-Sit Hold

Finished with a tabata of burpees

Results
Nice to get some static work in on the road.  Aside from the planks, they all would get tough to hold in the last 5 or 10 seconds depending on the round, so I think the intervals were a good choice.

I decided to throw in the burpees at the end because....why not?

WOD: More from the Hotel

Workout
20 minute AMRAP

• 5 divebomber push ups
• 10 straight-leg sit ups
• 20 jump squats

Results
14 rounds + 5 push ups and 5 sit ups.  This one wasn't too bad, so it might have been a little too easy.  I mean, I was sweating and breathing pretty hard, but I didn't really stop at all.  Push ups were getting tough toward the end, and the sit ups definitely slowed down throughout...but I never really struggled.  But I guess you don't always have to make it to failure to get a good workout.

I hope I can keep up this motivation and get a couple more workouts in before Saturday...already have a few ideas in mind, so that's good sign!

WOD: Best Sweats-tern

Workout
5 rounds, 60s on, 30s off

• Walkouts
• Pistols (chair-assisted)
• Super Planks
• Deck Squats
• Mountain Climbers

Results
In San Fran this week for training, and the Best Western doesn't have much of a gym - some machines, treadmills and steppers...no free weights, no pull up bar, no dip station, nothing!  So I'll be busting out my WODs in my room...making do with body weight.

This one was a little tougher than I thought it would be.  I still have this nagging cold/cough, but I'm not using it  as an excuse...this one was just tough for me.  The walkouts and pistols were pretty easy.  The deck squats weren't too bad either (I put the comforter on the floor for some cushion).

The super planks were pretty rough.  I had to rest a little most rounds, because my abs and shoulders were starting to struggle.  And the mountain climbers were just killer...abs, shoulders and lungs!  I failed on them each round but not before the 40s mark (I think/hope).  I forget how hard those can be for an entire minute!

In any case, I really liked this one...a good start to my hotel room workout series!

WOD: Sweating Saturday

Workout
5 rounds, 1min on, 30s off

• Jacob's Ladder
• Sledgehammer Tire Slams
• Sled Push
• Rower
• Ropes

Results
Good stuff!!  This one was pretty tough..that sled was a killer!  I used the 12lb hammer for the slams which actually got a little tough at the end of the rounds.  For the ropes, I did rounds of alternating, doubles, clapping, seated alternating and seated doubles.

I'm starting to come down with a cold too, so my lungs weren't quite where they should be.  Still though, this was a tough one.

After the workout, Kim and Jason gave us a 2 hour resistance stretching lesson.  They are Ki-Hara practitioners and they showed us some of the self stretches (as opposed to assisted).  Very cool stuff....too bad I won't remember them all.  And too bad they're heading to California for a year or two.  No more thai and no more Turko torture, but it will be a good move for them.

WOD: The Ambush

Workout
Rounds of work/rest:  30/30, 45/30, 60/30, 90/30

• Wall Balls
• Rope Jacks
• Sumo Squat High Pull
• Rower
• See-Saw Press
• Med Ball Slams

Results

Killer!!  Jason coined this one The Ambush....and it definitely does sneak up on you!  I used the 18lb ball for the wall balls, a 16 for the High Pulls the first 3 rounds and dropped down to a 12 the last round.  For the presses I used 16s the first 2 rounds, 14s the 3rd round and 12s the last round.  And I used the 20lb ball for the slams.

The presses, rower and slams were unbroken each round.  The high pulls, walls balls and rope jacks were brokend the last 2 rounds.

WOD: Great Circuit

Workout
4 rounds, 50s on, 20s off

• Chair Pistols
• Band Sprint
• Face Pulls
• Ropes
• Farmer Walk
• Skiers
• Rollout / Plank
• Rower

Results

I liked this one!  The pistols were assisted with a chair, always fun.  For the sprints, we strapped on the harness, ran out to about where we could stay without being pulled back too much and sprinted in place.  Face pulls are like inverted rows, but the arms are up higher pulling the handles to the sides of your head. 

For the ropes I did rounds of alternating, doubles, circles and clapping.  I did the first 2 sets of farmer walks with the 24s and dropped down to the 20s for the last 2.  The "skiers" are just band pulls done by pushing your hips back and pulling your arms down...looks like you're skiing I guess.  

For the "plank" work, I did the powerwheel rollouts the first 2 rounds and then switched to elbow planks on the swiss ball for the last 2, "stirring the pot" as I planked.  I think the swiss ball is a little tougher than rollouts since you don't get a break.  And I pushed myself pretty hard on the rower, getting in about 215 meters the last 2 rounds (didn't pay attention the first 2).

All in all, a great workout!  And if felt good to get back at it.  I played soccer Tue and did Thai Friday, but this was my first gym workout since Monday.  

WOD: Another Medley

Workout
Just another medley workout with all sorts of different exercises

Results
Nothing too exciting, but a good workout.  We were introduced to a few new things - the "cradle" hold of the bell where we cradle it in our arms and don't really hold onto it with our hands.  We did squats and lunges like that.

We also did some overhead squats with a medicine ball in the mix.  I'm not sure we've ever done overhead squats at the gym before

WOD: Double Complex Ladders

Workout
Using the double kb complex below as the base for the ladder, rounds of max reps 5,4,3,2,1

• Cleans
• Squats
• Jerks
• Man-makers (push up + renegade row right + renegade row right)

So the first set was 1 clean, 1 squat, 1 jerk, 1 mm, 2 clean, 2 squat, 2 jerk, 2 mm, 3 clean.....up to 5.  Second round was up to 4 and so on.  Decrease the amount of rest between rounds.

Finished with my first Sally Push Up challenge

Results
Gym was closed for an Oly meet today, so I decided give this old complex a try at home with the 16s.  I've been doing this workout for years and have only improved. The last time I did it, I did 5 rounds of ladders to 3.  I think this is the first time I was able to complete the set of 5 and it wasn't THAT tough.  I know I almost never follow up with my own suggestions, but maybe next time I'll try to ladder up to 5 and then back down to 1 in one set...that would be KILLER!

Oh and I failed the push up challenge, but not surprise there.  I think I made it about 1:15...that burn from holding the bottom position is devastating!

WOD: Ropes and Such

Workout 
5 rounds, 30s on, 15s off

• Wall Ball
• Alt Ropes
• Powerwheeel Rollout
• Overhead Rope Squat
• Swiss Ball Hamstring Curls
• Rope Presses
• Jumping Lunges
• Rope Slams (2" rope)

Results
5 rounds of 8 stations with little rest = good workout!  Love those rope slams, haven't seen them in a while.  And the rope squat just consist of pressing the ropes overhead and squatting, trying to keep as much of the rope off the ground as possible (which isn't easy)

I think I'm going to sleep pretty good tonight

WOD: Behind Enemy Lines

Workout
3 rounds, 1:30 on, 20s off

• Jump off box, land and roll
• Superman plank + band pull + feet kicking
• Jacobs Ladder with weighted backpack
• Back Crawl
• Sandbag drag
• Rope Climb
• Rower

Results
Very cool "theme" workout tonight.  It had all the parts of a Navy SEALs mission.  The first station was like jumping out of plane - jump, land, roll, repeat.  The superman plank represented swimming to shore.  On your stomach with feet kicking, grab the bands and do a sort of breast stroke.

Then we move on to the jacobs ladder which I guess was like running up a hill.  We threw the backpack on for that one.  Next was the back crawls.  Lying on your back, use your feet and shoulders to inch backward, up and down the gym.  Then it was on to the body drags.  All 3 sandbags were tied together and we just dragged them around.  I'm not sure  how much they weighed, but it was enough.

Next was the rope climb.  The rope was tied to the pull up system.  Starting on the floor sitting down, grab the rope and pull yourself up to a standing position.  From there I just did a rope pull-up because i couldn't actually climb it.  Then lower yourself back to the ground and repeat.

And we finished up with a row back out to sea.  I pushed myself pretty hard on the rower tonight and it felt pretty good.  Oh and someone screwed the order in the first round, so Jason made us start over....so we actually did about 3 and half rounds.

WOD: Circuit Saturday

Workout 
4 rounds, 45s on, 20s off

• Static Band Holds
• Two-hand swings
• Rope Pull
• Push-ups
• Wall Balls
• Powerwheel Rollouts
• Farmer Hold Step-ups
• Inverted Rows

Results
This was a good one!!  I used the 20s for the step-ups and swings and the 20lb ball for the wall balls.  Everything was tough which felt great!

WOD: Couplets

Workout
2 rounds, can't remember the intervals, maybe 30s work, 30s work, 30s rest

• Two-hand Swings / Plank
• Inverted Rows / Horse Stance
• Press Right / Press Left
• Single Leg Deadlift Right / Single Leg Deadlift left
• Pushups / Glute Bridge
• Farmer Walks / Ball Slams
• Suitcase Carry / Burpees

Finished with 4 minutes on the Rower, followed by a tabata on the ropes

Results
Not bad.  I used the 20s for everything except dead lifts, used a 14 for those.  I'm not sure if I remembered all of the couplets either...these ones are hard for me to keep track of.  In any case, I liked it.  It was a little on the easy side, but that's ok.

The finisher was a killer though.  There were 4 of us tonight, so 2 were rowing while the other 2 were on the ropes, then we switched.  For the ropes we did alt, clapping, doubles, side-to-side, circles, back-and-forth, seated alt and seated doubles....good stuff!  And I managed to bust out 980 meters on the rower, not great but still an ok showing.

WOD: Getting My Fix

Workout
5 rounds, 45s on, 20s off

• Thrusters
• Tire Jumps
• Lunge + Twist
• Rower
• Sumo Squat / High Pull
• Lunge + Arch
• Ball Slams

Results
Been jonesin hard this week to get a workout in and this one did the trick.  I skipped Monday to let my ripped hand heal a bit, soccer Tuesday and worked late Wednesday...finally made it today!

I used a 16 for the thrusters, they weren't too bad.  The lunges tonight were more a stretch than exercise.  They both involved a wood staff (like a broom handle I guess).  For the twists, we'd have it on our shoulders behind our head with our arms wrapped around it, lunge back and then twist toward the front leg.  For the arches, we just pressed the staff above our heads, lunged back and then arched our backs.

Nothing too fancy or tough tonight, but it just felt great getting back there!!

WOD: Pentathalon Fail

Workout
Pentathalon
These single-bell exercise, each for 6min with multiple hand switches, 5 min rest in between.

• Clean (max reps: 120)
• Clean and press (max reps: 60)
• Jerk (max reps: 120)
• Half Snatch (max reps: 108)
• Push Press (max reps: 120)

Results

Ripped my hand open on the jerk set, so I didn't finish.  I was doing ok up until that point.  I did 120 cleans with the 20kg (25s left on the clock).  I did 60 reps of the clean and press with the 20 (25s left on the clock). I chose the 24 for the jerk which was a mistake and put it down at 58 reps (40s left on the clock).  That's when I noticed the skin peeling back on my right hand...not gonna do snatches in the shape.  

If I do it again, I'l probably drop down to a 20kg for the jerks, not ready for the 24 yet.  

So my score is: 2.5x120 + 2.5x60 + 3x58 = 300 + 150 + 174 = 624.   Oh well, I guess that's ok for only finishing 3 of the exercises...

WOD: A Good One

Workout
3 rounds:

• 10 Good Mornings
• 10 One-arm Presses, left/right
• 10 Swing/Halo/Squat
• 5 TGU (top half), left/right
• 5 TGU (bottom half), left/right
• 20 Shredders
• 10 One-arm rows, left/right
• One-arm "bottoms-up rack" walk, left/right

Finished on the ropes

Results
I liked this one!  It was tougher than it looks.  I used a variety of weights depending on the exercise/round.  I went heavy enough to challenge myself on most of them.

WOD: Monday Circuit

Workout
4 rounds, 40s work, 20s rest

• Band Rows
• Alt Ropes
• Med Ball Slams
• Plank
• Two-hand Swings
• Goblet Press
• Goblet Step-up

Results
A decent little workout...not terribly painful, but still good.  I used the 20lb med ball for the slams, the 24kg bell for the swings and presses and a 20 for the step ups.

We had a couple new Groupon'ers tonight, so that was good to see!

WOD: Mostly Floor Work (1.13.12)

Workout
We did a medley of bodyweight work, 30s work 5s rest with a few longer breaks throughout.

A couple of the new people also got an intro to the Jerk.

Results
This one wasn't too bad.  I liked the bw medley but the intervals seemed a little short at times. It included various planks, squats, bridges, push ups, etc.  After taking a few days off, it was nice to ease back into things with this one.

WOD: Sport Stuff

Workout
Just did some sport stuff today to introduce the lifts to those that haven't done them before.  We did one-arm swings, cleans, push press, jerks and snatches.  Most of them were done 30s an arm for 2 minutes.  But we also took some time on snatches and jerks just to work on technique, no timed sets there.

Results
This one wasn't too intense for me, but it was still a decent workout.  It's amazing how difficult it is to teach the Jerk.  It's one of those lifts that is just buried in muscle memory, I have trouble even doing a push press w/o jerking by accident.  But trying to teach it to someone that has never done them before is tough.  It was great to see one the girl pick it up though.  The others...well, give them time I guess.

WOD: Another Circuit

Workout
4 rounds, 1 min work, 30s rest

• Overhead side bend
• Single rope (2")
• Trx roll out and circles
• Seated rope pull
• Trx dynamic side planks
• Burpee/Wallball

Results
This was a good one!  The side bends were done with legs together, light bell goblet pressed overhead and bending from side to side - think like a bow bending before shooting an arrow.

For the TRX rollouts, we went straight out and back, then around in a circle from right to left, the left to right...repeat.  The rope pulls were done with a bell tied on one end, sit down and pull the bell to you, get up and walk the rope to the other end and repeat...I like that one!

The side planks were done with feet in the TRX.  Plank up, set the hips back down and repeat.  It's a good one.  And finally the burpee/wall ball - do a burpee with hands on med ball (no pushup), transition into a wall ball and repeat...brutal!

WOD: 30 Minute Medley

Workout
Half an hour of single bell exercises.  Finished with a minute of burpee high pulls

Results
I liked this one.  I typically don't like these kind of workouts but it depends on the exercises.  Today's combos felt good.  We did swings, lunges, presses, cleans, shredders and more.  And there was no prescribed rest, straight through for the entire half hour...but I took some rest between a few of the exercises.

The finisher was fun.  It wasn't much of a "finisher" since it was only a minute long, but we didn't need much of a finisher today!

WOD: Doubles

Workout
5 rounds, at your own pace:

• 10 double presses
• 10 double racked squats
• 10 double racked lunges
• 10 double bent over rows
• 30 two-hand swings

Finished with 5 or 10 minutes of one-arm ropes, switch l/r every 30s

Results
Another good one!  I haven't done doubles in a while, and it felt good.  I used 16s for the presses, squats and rows and 12s for the lunges.  I used a 28 for the swings.

I lost track of how long the finisher was, but it felt pretty long!

WOD: Fun Circuit

Workout
6 rounds, 45s on 20s off

• Rower
• Renegade Row / Floor Press (alternate each round)
• Rower
• Top Half of TGU (alternat left/right each round)
• Tire Flip

Finished with a tabata of jump squats

Results

Was glad to see a circuit like this today!  I used 20s for the rows and presses and a 16 for the top-half of the turkish get-up.  I averaged about 160 meters on the rower - not great, not horrible.  And I can't get enough of the tire flips...love them! 

For the jump squats, I used a 16 the first 3 rounds and dropped down to a 12 the last 5.  It always takes me a while to find my groove with those, i.e. more calves than quads.  In any case, they're a killer!

Looking forward to a "rest" today tomorrow...soccer night

WOD: Swinging in the New Year

Workout
20 minutes of two-hand swings

Results
Jason does a year-inspired workout on 1/1 every year...this was the first at Instinct Fitness.

20   - minutes
1     - bell
2     - hand swing

I definitely wasn't looking forward to it, because I thought I was going to fry my back, but it wasn't too bad.  I switched back and forth between a 16 and 12 and kept the swings pretty lazy.  I only stopped briefly a couple times and once at the 10 minute mark to stretch my back.

Happy New Year!!