VolkeFit: Relieving Jarvis of the Burden of Potential Fatherhood

Jarvis:  "I think I'm going to have you do the burpee/bike complex."

Tyler: "I think I'm going to kick you in the balls."


A. Bike/Burpee
Rest 1:1

8 minutes
-4 km Air Assault
-As many burpees as possible in time remaining.    (I did 24)

Rest

7 minutes:
-3 km Air Assault
-Burpees!    (I did 32) 

Rest

5 minutes
-2 km Air Assault
-Burpees!  (I did 28)



B. Weighted Chin-ups 5-4-3-2-1

I did sets of five up to 30lbs and then increased weight and decreased reps.

35x4
40x3
45x2
60x1

Garage: Garage Gone Bad

I originally envisioned this as a Fight Gone Bad style WOD with one minute breaks.  But it was already kind of hot out and beforehand I had a pain in my side that I thought was maybe appendicitis (it wasn't) so I thought it was best for Harlan and I to alternate, which meant longer rest breaks: 

Three rounds each, taking turns: 

One minute ball slams

One minute burpee pull-ups

One minute Bosu squats

One minute single skips

Here's how I did in the three rounds: 

Slams   33, 35, 36

Burpulls 8, 9, 10

BOSU  18, 22, 26

Skips   119, 113, 110

Basement: Are we there yet?

10 minutes of rowing
Rest two minutes or so
10 minute AirDyne

Row: 2537m
Ride: 3060m 

The row was a pretty decent pace, right around 2:00 per 500m.  I didn't push myself all that hard on the ride.

VolkeFit: Trying not to insult Turkey

A: Five Minutes of Turkish Get-Ups (25lb)

I did 26.

B: Metcon: 
45 sec of 81+ RPM on the AirDyne
15 bell swings (OH) 55 lb
25 burpees (strict)
15 bell swings
45 sec AirDyne 81+RPM

Rest

Repeat.

4:35 and 4:18 were my times. 

Basement: Father and Son WOD

Work is shared:

50 burpees (alternating)
50 weighted squats (me with the 80lb Boy across my shoulders)
50 sit-ups
25 pull-ups (I did most of them)
25 push-ups (I did 5 of them)

Our time was around 11:00.

Basement: "Who's Your Daddy?"

A Father's Day WOD to try to shed my Dadbod.

Three rounds:
500m row
20 Russian bell swings (55lb)
10 ring dips

11:00-ish.

Okay.  Where are Daddy's pancakes? 

Friday Doubleheader: Basement and Garage with Harlan

A day off which allowed me to get a little sweaty in both the morning and afternoon.


Morning: Basement Biking 

10 minutes of moderate AirDyne = 151 calories
Followed by 30 sit-ups and 30 ball slams



Garage WOD with Harlan

A.  5 rounds over-the-bar slamball catch: 20 throws, wallball style
Resting about 30 seconds in between.

20 throws shared was not too much so we did 30 in the final round.


B. 4 rounds of

15 push-ups
5 toes to bar
400m run or 75 double unders

I did the run version for three of the four rounds.  The DU version was HARD, yo.

My time for the run version was 2:45, 2:46, and 2:40.  Due to a stopwatch issue, I don't have a time for the second round, which I did DUs.  But it would have been way longer.  I can't do DUs very well in my garage.  

B-Squad: Run, Thrust, Push, Lunge

A. Every 6 minutes for 30 minutes

• Run 400 m (five laps around what was the pool)
• 10 DB thrusters (I used a pair of 35lb)
• 15 push-ups
• 20 walking lunges with dumbbells.

My round times were:
3:24
3:27
3:32
3:39
4:03


B. Three rounds of:

• 10 supine ring rows
• 60 second rest
• 60 second plank in the push-up position
• 60 second rest

I didn't understand the sequence at the start (I thought we were supposed to do the two exercises separately) so I got more rest than 60 seconds a couple of times.

Basement: 50 ball slams

I wasn't doing this for time, just to blow off some steam.  It helped a little.  There is something cathartic about hurling a 20lb ball at the floor as hard as you can and making a "THUD" that can be heard throughout the house.

I did it largely uninterrupted.  If I had to guess, it took between two and three minutes.

VolkeFit: I know I can

Some stuff I've never done before:

A. Landmine Thrusters - 3 sets of 6-8, increasing in weight

I went up to 135lb.


B. Single Arm Kettlebell Rows.

Looking back now, I think I misunderstood what was on the chalkboard.  I believe only did 4 reps per arm, with four sets.   I might have been supposed to do 8.

I ended up with the 28kg KB.  


C. Three minutes of handstand holds

This was spread out over four handstands.


D. For time:
1km AirDyne
15 strict pull-ups
700m AD
10 Chest-to-Bar kipping pull-ups
500m AD
5 burpee CTB pull-ups

7:19.