Regina Boxing Club: Top of the morning to ya

A. Today's circuit hit me hard:

Every two minutes
5 burpees with horizontal jumping jacks
10 squat jumps
20 mountain climbers (L+R=1) / 20 squat thrusts
then skip for the remaining time.

We went through that 4 times, no breaks (except me stopping due to weakness)

B. Bagwork


C. Sprints across the gym.  FUN!!!

Johnson: Flippin' down the field

Flip the tire from one goalpost to the other, then "sprint" back.

Took me 6:10.  Two minutes faster than the last time, so I guess I figured out how to pace myself.  40 flips exactly.

Garage with Nick: Helen-esque and ABS

For the first McMurchy Garage WOD of 2017, we revisited the first one we did together:

Helen
Three rounds (untimed this time)

-Run around my block
-21 KB swings (I did them Russian with a 53lb KB; Nick did squats with 2x25lb DB)
-12 pull-ups  (Nick did 6 deadhangs)


Then we went to the garage to 30s on / 30s off of various ABS exercises.

This morning's home workout #sweatangel. @birdmannjp left a matching one on the adjacent mat.

A post shared by Tyler McMurchy (@tylermcmurchy) on Jun 25, 2017 at 9:09pm PDT

Regina Boxing Club - Punching stuff

That's what I did.

Johnson: Tired and wet

Five tire flips EMOM for 8 min
Rest one minute
Five tire flips EMOM for 4 min.

OPEX

A. 6 minute warm up on the AirDyne

B. Some overhead shoulder work with the bands.

C. 21-15-9
-Thrusters (75 lb)
-Ring Rows
-AB cal

8:50

D. Rowing 14 min, increase pace every two min

Did a total of 3120m. 

In my two minute intervals I did the following paces (measured in time/500m)
-Under 2:50
-Under 2:40
-Under 2:30
-Under 2:20
-Under 2:10
-Under 2:00
-Under 1:55

Regina Boxing Club: Dreamy

A. Three station circuit
      1. Abs - V-ups, clappers, toe touches and crossover crunches
      2. 10 push-ups, 1 squat jump, 5 burpees.  Decrease PUs by one, increase squat jumps by one, burpees stay the same
      3. Floor ladder.

B. Bag work

C. Group jog, everyone gets a sprint.

Nick's Garage: Don't worry, be AMRAPPY

6 minute partner AMRAPs 

A. While one partner does burpees, the other holds a plank.  Switch every 10 burpees. 

B. While one partner does goblet squats (35lb), the other holds a hollow rock.  Switch every 10 squats. 

C. While one partner does DB snatch (35lb, 5 per arm), the other is in a handstand.  Switch every 10. 

B-Squad - Saturday Morning Metcon

Back to B-Squad for the second straight day.

First, I did the second part of the previous day's workout, which I said I was going to do at home but of course never did.

A. Three rounds of:
-500m row
-15 ball slams (20lb)

I was supposed to rest 2 mintues between rounds, but I had shit to do so screw that.  

Nice little warm-up.


B. Bench - 3 rounds of 5-8

Hadn't benched in forever.  I did 3 rounds of 8 x 125lb and that was plenty for my weak ass.

AngDesj joined in.  125 is a light warm-up for her on the bench.


C. Deadlift -  3 rounds of 5

AngDesj explains why her bench is more than her DL: "I'm not build like a pyramid.  I'm built like a diamond."

185 was plenty for her to deadlift, and it was fine for me as well.  She gave me a few pointers on my technique.  I'm sure it's stuff someone may have told me before ((hips a little higher, back on my heels, lats engaged), but I don't feel like I ever actually executed it before.


D. Metcon

For time, four rounds of:
-24 wall balls
-12 burpees
-6 chest to bar pull-ups

Took me 12:30.

B-Squad: Light lunch

Five rounds, resting two minutes between rounds.
-10 goblet squats (55lb KB)
-20 walking lunges
-15 weighted situps (55lb KB)
-10 L-sit press (2x35lb)

I still need to do the other part of the workout sometime.

Johnson: Flipping down the field

For time, flip the tire from between one goal post to the ones at the other end of the field, then "sprint" back.

Took me 8:04

Johnson: Tired from the weekend

I missed my Saturday workout, spending most of my weekend putting together a bunk bed for my kid's room.  As sad as it is to say, it was kind of exhausting.

Just before sundown on Sunday, I snuck over to Johnson to flip the tire.

It's entirely possible that someone had recently urinated in/on that tire.  It was also evidently a breeding centre for a shit-ton of mosquitoes.

12 minutes EMOM: 5 flips per minute.

I happened to spot my buddy Mitch walking on my way there.  He tagged along and acted as timekeeper.  That was convenient.

60 flips, done!

I wonder if 6 flips per minute is reasonable for 10 minutes?

Regina Boxing Club: Punches at lunch

I went to the Boxing Club for lunch.