Deck of Cards

Hearts: Mountain Climbers (L+R=1)
Diamonds: KBS 55/35
Spades: Sit ups
Clubs: Squats
Joker: everyone does 15 squat jumps

I can't prove it, but I'm pretty sure there were extra high-value diamonds in that deck. 

My group "2 Legit" finished this in 18:36. 

"Deck of Cards"

We did the traditional version of Deck of Cards for the Saturday group WOD:

-Push-ups (Diamonds)
-Pull-ups (Hearts)
-Situps (Clubs)
-Squats (Spades)

Jokers were burpees, and you double the value of the following card after a joker.

There were enough pull-ups in this WOD to make my sissy hands pissed at me for a bit.

My team, "Canadian Western Sexhibition" finished this in 22:50.

Weighted Deck of Cards

Group WOD, with Kim Fe, Cheryl and Jason in my group.

Using a 35lb KB

Hearts - Goblet squats
Diamonds - Bell Swings
Spades - Overhead Lunges
Clubs - Weighted Sit-ups

Jokers were 15 burpees

Took our group 26:14

Deck of Cards Saturday

The one thing about doing this Strength programming is that I "miss out" on all the "fun" of doing the WODs that everyone else at CrossFit Regina are doing. And there have been some nasty looking WODs lately.

It's weird, but after a month of not suffering in the same way as everyone else at CrossFit Regina - even though it's my choice to do my own thing for a little while - I kind of feel left out.

(This is the part where Tracey would tell me that I'm being such a girl. Good thing she doesn't read this blog.)

Anyway, to alleviate my feelings of CrossFit loner-ism (can you tell I write things for a living?), I'm trying to hit at least one WOD a week and it's probably going to be Saturdays for the most part. Hopefully, I'll be able to retain a bit of metcon capacity, too. This past Saturday, the 10a.m. WOD was the good ol' "Deck of Cards."

Pretty simple:

Do the number of reps that the card's value represents. (Aces = 11, duh)
Hearts = Pull-ups
Diamonds = Push-ups
Spades = Squats
Clubs = Sit-ups
Jokers = 20 Burpees, and you double the reps on the card that comes next.

I was invited into a group of four with the Competition Team members Christian, Kim F., and Kat. They had all just finished the 9a.m. workout involving some kind of Tabata-related torture, so I had nothing to complain about. But Christian still was the first one done on every rep.

I can still feel it in my shoulders a couple of days later.

Weighted Deck of Cards

This is a group workout. No individual times. Robin pulls out a card, and whatever the number on that card is tells you the number of reps you do of the corresponding exercise, based on the suit.

Hearts = Goblet Squats
Diamonds = Bell Swings
Spades = Overhead Lunges
Clubs = Weighted Situps
Jokers = 15 Burpees.



I used a 35lb dumbbell. Did I mention that whatever card that came directly after the joker was double the reps? And I'm pretty sure that Robin arranged the deck so that the two cards after the Jokers were big ones (9 and 10, respectively).

My abs are still pretty useless from Thursday's little GHD shop of horrors, so I did wall balls instead of weighted situps.

I did 110 WB before the workout, a total of 115 during and another 15 after to get 240 for the day. That means I have fulfilled my f**king wall ball obligations for today, tomorrow and Monday.

If my math is wrong and I actually owe more, I hope no one tells me.