Harlan's house: Tabata madness

Tabata Sit-ups: 87 (ranging from 13 to 9)

Tabata Push-ups: 74 (ranging from 12 to 6; that's bad)

Tabata squats: 135 (ranging from 19 to 14)

Handstand holds: 45s, 56s, 46s

Max deadhangs: 10, 10, 8

B-Squad: Pendlay rows and sprints

A. Five sets: 

5 Pendlay rows (I used 135lb) 

60 seconds in a ring push-up plank position

The latter was harder than the former. 

B. EMOM 12m sprints

First minute: 1 sprint

Second minute: 2 sprints

Third minute: 3 sprints

And so on, until you can't complete the required number of sprints in that minute.  

I finished 13 with a few seconds to spare.  I made sure to go slow enough to not finish in the 14th minute.  Not that I had a choice.    

13 rounds + 10 sprints (I think)

VolkeFit: Daddy, would you like some sausage?

I arrived at Steve's house, greeted by the delicious smell of freshly cooked sausage.  I swear he does this just to fuck with me.  Not because I work out around suppertime.

20 rounds:
1 minute Assault Bike 58-60 rpm.
3 knees to elbows
5 wall balls.

I didn't really rest during, though some transitions were slower than others.

I grabbed a sausage (NOT a euphemism) on my way out.

Basement: Earn it, fatass

Untimed, but not too slow:
Ride 10 minutes
50 ball slams
40 squats
30 sit-ups
20 push-ups
10 chin-ups or pull-ups.

Basement: Rowing, Riding, Fight Replaying

I designed this one basically so Harlan could watch the UFC fights he missed from the previous weekend.

Three rounds of

• Row 1000m
• Ride 1000m 
• Rest a couple of minutes

Here are my times: 

Round 1 - 3:53 row, 3:03 ride

Round 2 - 3:47, 3:04

Round 3 - 3:49, 3:17

B-Squad: Turns out I still have sissy hands

A. Deadlift: 5-5-5-5-5

I warmed up with 135, 185 and 225.

I did the 5 sets with 245. 


B. 18 minute EMOM

First minute: 30s farmers carry (I used two 55lb kettlebells)
Second minute: 30s handstand hold
Third minute: 30s hang from bar

Done. 

Holy crap, did I hate life during this one.   Especially during the bar-hangs.   In the last round, the pain on my hands was so great I had to drop off the bar after 25 seconds.  I finished the final five seconds before the minute was done, but that was still pretty bad.

VolkeFit: Cure for what ails me

I was feeling pretty crappy when I arrived at Steve's gym.  Headachey and just otherwise off.  I was wondering if I was going to puke and thinking I might have to take the following day off.  

A. Kettlebell overhead squats (four sets of 6-8)

I tried with 30lbs and I couldn't balance or confidently get low enough.  Steve had me do a few stretches and that seemed to help.  but this was still hard.  I did two sets at 30 and two at 35.


B. Three rounds:
20 wall ball
20 burpees (strict)
10 deadlifts 185lb

This is when I started feeling better, at least I didn't feel sick anymore.

11:24


C. Three minutes, max calories, on the AirDyne

81.

Garage: Greasy

Three rounds for time:

75 double unders
10 burpee pull-ups

11:42.

Basement: Basic AMRAP

10 minute AMRAP

3 deadhang pull-ups
5 push-ups
10 sit-ups
15 air squats

10 rounds + 3 PLU + 5 PU + 7 SU

Basement: 20 min AirDyne

20 minutes of AirDyne - reasonable pace, picked it up at the end.
282 calories

Cooldown:
3 sets of 5 pull-ups, holding a 20 lb slamball between my knees.

Douglas Park: Tennis, anyone?

Harlan and I went to the Douglas Park tennis courts for our weekly workout.  ^

It is a large, enclosed complex with 5 concrete courts side by side.


A. Warm-up - Slamball toss burpees

We stood about 10 feet apart and tossed the 20lb slam ball back and forth.  Every time we did a throw, we dropped to the ground to do a burpee.


B. WOD - Five rounds of lines

Starting at the midpoint line of court #1, we run to the midline of court #2, then back to court #1, to court #3 and back, then finally to court #4 and back.

We then rested long enough to catch our breath and do it again.

My times:
42 seconds (I paused briefly as I got confused about what court I was supposed to be on)
39 seconds
39 seconds
38 seconds
38 seconds


Bonus: Sprint from outer edge of court #1 to the outer edge of court #5 and back.

It took me 24 seconds.


C. Max push-ups

I forgot we were going to do this.  I probably would have skipped the bonus sprint if I had remembered.

I was tired and could only manage 20.

Basement: BOSU so crazy

A. Five rounds for time: 

10 BOSU squats

10 BOSU push-ups

10 BOSU sit-ups

10 bell swings

8:16

B. 10-minute Row

3.17 km 

149 calories

Basement: Row, Push, Sit

7 rounds for time:

250m row
15 push-ups
15 sit-ups

15:03