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