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!!