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