VolkeFit: 15.5ishness

Warm-up 1 - Push presses (5)

5-5-5-5

I ended up at 155


Warm-up 2 - Back squats (3)

3-3-3-3-3

I ended up at 185.


15.5 but with biking

27-21-15-9

Thrusters (95lb)
AirDyne calories

9:59.  And I felt that shit in my legs for three days.

Basement: By Land and By Sea

Three rounds, for time:

500m row
1000m AirDyne

16:04

Basement: Belated Birthday WOD - 39s

I turned 39 on Tuesday.  We had a family dinner at my parents', and the next day Tracey and I took a quick trip to Saskatoon for a concert. So I've managed to avoid exercise, while eating and drinking copious amounts, until today. 

39 calories - AirDyne
39 bell swings (shoulder-height) - 55lbs
39 sit-ups
39 ball slams
39 birthday burpees

10:32-ish

Basement: 10 Minute AirDyne

178 calories
3.45 km

B-Squad: Rowing, Farmer's Walks and working out with the kids

A.  Rowing and Farmer's Walk
Five rounds of:

500m row (2:00 - 2:20 pace)
Farmer's walks, length of the gym and back (2x55lb KB)
Rest time = work time

My pace on the rows was a little faster than recommended.  It was generally in the 1:50-2:00 range per 500m.

If I really wanted to reduce my times,  I suppose I could have gone a little faster on the walk... though then it would have been a farmer's jog.  I could have also saved a few seconds by moving the rower closer to the kettlebells, rather than being in the middle of the gym.

2:36
2:35
2:32
2:29
2:29


B. Metcon: Burpee Box Jumps, Push-ups and Squats

My son, 7, has joined the B-Squad kids' workouts.  He's very enthusiastic about going to B-Squad on Thursdays.

The rest of the kids are members of a swim team.

They were very welcoming to him and were quite patient, even though he's a few years younger than their youngest member and tends to talk loudly and non-stop.   So were coaches Nolan (last week) and AngDesj, but that's not surprising since they are great people and they've known my son for years.

While I was doing the Rowing and Farmer's Walk WOD, the kids were doing deadlifts.  I have to say that seeing my boy lifting actual weights made me proud.

They also had a metcon:

Three rounds of:
10 Burpee box jumps (I used a 24")
10 Push-ups
10 Squats

I think this took me a little less than 5:00.

VolkeFit: Pussy Magnet

A. Deadlifts 5-5-4-4-2
(Increase the weight for each set, resting about a minute between sets)
185, 205, 225, 245, 255.

It felt good to pick some moderately heavy weight off the ground.

B. Double Unders

2 minutes of DUs
2 minutes of rest
2 minutes of DUs
2 minutes of rest
2 minutes of DUs

I did 140, 130, and 100 for a total of 370, within a 10-minute period, with only 6 minutes of actual working time.  That would have been my 2nd best ever Rhiannon score.  Love my Rx rope!   Also, the lesson here is that it can be smart to strategically rest during this WOD.

I think it was between rounds 2 and 3 that I was sitting on Steve's steps, and his cat gave me a little nudge on my back with one of his claws... probably wondering if I felt as gross and sweaty as I looked (the answer to that question is always yes.)   I didn't expect it, so I jumped up like a spaz.


C. Swing, Burp, Jump

Three rounds of
30 seconds of bell swings (55lb)
30 seconds of burpees (strict)
30 seconds of box jumps (20")
2:30 rest

Round 1: 15, 7, 15
Round 2. 18, 8, 14
Round 3: 17, 8, 14

After the first round, I realized that I was pacing myself for a longer workout, which wasn't necessary for such a short period of time.  The next two rounds I was able to get a slightly higher output.


Following the workout, I was standing Steve's foyer, when his cat briefly attempted to climb me like a tree by jumping up to my chest and hooking its front claws in my shirt. I guess I'm just a pussy magnet.  The wrong kind.

Then I went home and drank two Guinness because St. Patrick's Day.

Basement: Row Dip Pull Slam

Three rounds of:

500m row
4 ring dips
4 chin-ups
20 ball slams

Transitions between stations were slowed somewhat by my adorable daughter. 

The chin-ups started out deadhang, but I kipped in the third round. 

11:24 I think?

Basement: 10 minutes of AirDyne

170 calories

B-Squad: This torture has 22 minutes

Three rounds of

One minute wall ball  30-25-23
30 seconds rest
One minute box jumps (20") 27-24-dunno
30s rest
One minute burpees 18-17-15
30s rest
One minute sit-ups  34-31-29
30s rest
One minute single skips 125-131-120
30s rest

VolkeFit: "We're sorry about Ben Mulroney"

A. 7-minute AMRAP

300m Assault Air Bike

5 x 135lb power cleans

5 rounds even. 

B. For time, three rounds of; 

25 wall balls

20 burpees 

15 deadlifts (155lb) 

14:54 

C. 7-minute AMRAP

500m Assault Air Bike

12 push press (65lb) 

5 rounds, plus 200m.