B-Squad: Another MU, plus Press, Rowing and Skipping

Warm-Up

Standard warm-up, but I tried to do a muscle-up first.  Major fail.  

After some squats, push-ups and sit-ups, I tried again.  Nope. 

Strength

Work to a max single strict shoulder press. 

I got up to 140.  Yeesh, I gotta lift weights more often.    

After hitting 140, I went over to the rings to attempt another muscle-up.  This time I got it, although there was a fair amount of struggle.  

Workout

10 minutes of rowing (moderate pace)

-5 minute rest

5 minutes of single skips

-5 minute rest

10 minutes of rowing  (easy pace) 

Results: 

2578m

437 skips

2561m  

VolkeFit: Power Cleans and Burpees

My life is an endless parade of pre-Halloween candy.  Like Miley Cyrus, I can't stop.  I won't stop.

Warm-up

4 sets of 4 deadhang pull-ups

3 sets of 10 70lb bell swings (shoulder height)


Workout

15-12-9 of
Power cleans
Burpees (strict)

Rest 10 minutes.

15-12-9 of
Power cleans
Burpees (strict)


First round was 4:57.    At the start, I planned to divide the sets of cleans into thirds (5-5-5, 4-4-4, 3-3-3-3)  but hubris took over and I did a set of 8 at the start, which was too much and then made it harder than it should have been.

Second round was 4:55   I did a better job of keeping the power cleans limited to small, reasonable mini-sets.  Mostly because I was tired.

Basement: Rowenbike Rowenbike Rowenbike

Row 500m
Bike 1km
Row 500m
Bike 1km
Row 500m
Bike 1km

The rows were all sub 2:00, but over 1:50, which is not great.
Bike rides were around 3:00.  The first two were a little more than that, the third one was sub-3.

Basement: 5-10-15-20

Five rounds of:
5 deadhang pull-ups
10 push-ups
15 weighted sit-ups (20lb)
20 side-to-sides with slam ball

Basement: Playing with my Ball

Thought I would do something with my underused slam ball.

Three rounds of:
500m AirDyne
10 ball slams
15 weighted sit-ups
20 side-to-sides

9:12.

VolkeFit: Clean and Twist and Jump and Bike and Pull

Five rounds, starting on a different station each time:

5 power cleans (115lb)
20 side to sides (45lb)
12 box jumps (20")
10 calories on Air Assault bike
8 pull-ups

Times were:
2:19
2:26
2:31
2:59
2:59

CFR: Hero WOD "Paul" - Revised and modified

The WOD on the CFR website looked like this:

Five rounds:
50 double unders
35 knees to elbows
20m walk with 185lbs overhead. 
That last one was changed to:
100m farmer's walk, carrying two 70lb KB.  

I think I would have preferred the 20m walk.

That is a shitload of knees to elbows.  It's pretty much guaranteed to hurt you somehow.  With me, it was a toss-up as to whether my hands would tear to shit, or my shoulder would be fucked up. 

I tried doing K2E on the rings, instead of the bar, thinking it would prevent my hands from ripping. I think it helped, but it was ultimately futile.  My shoulders were not down with that many fucking K2E.  I switched to knee raises on the pull-up rig for rounds 3-5.   Even doing that, I could barely grab the bar by the end

The farmer's walks were a special kind of hell, too.  I had to put down the KB at least twice in the 100m. 

I hated this WOD.

39:29.

Basement: Ten minutes of AirDyne

I had a brief time window Saturday morning before I had to go coach the Boy's indoor soccer team in their first game.  (He scored the first goal, but the team lost). 

Prior to that, I snuck in 10 minutes of rowing. No warm-up foreplay; I just hopped on and started going hard. 

I was trying to beat my record of 181 cal, but fell short.  I think I ended up with 176. 

Basement: A bit of rowing, a bit of biking

The only exercise I did since Tuesday with Steve was stress-eating as much crap as I could find. 

I headed down to my basement to atone for my sins. 

I started with 30 ball slams. 

Then I did a 1000m row, which took just under 4:00. 

I finished with a 10-minute bike ride, fast enough to get sweaty, but not balls to the wall.   Around 145 calories. 

VolkeFit: Travolting

A. In six attempts, go to a max single-rep ground to overhead. 

I used a power clean and jerk.  Obvs. 

After warm ups at 135 and 155, it went a little something like this: 

1. 175

2. 185

3. 195

4. 200

5. 205

6. 210.  Almost didn't get the jerk on this one.  But I did get it and managed not to fuck up Steve's wall when I dropped the bar so... YAY! 

The headline "Travolting" refers to the fact that my legs shoot out sideways like something out of "Saturday Night Fever" when my power cleans start getting difficult.   Also, it rhymes with "revolting" so it's doubly appropriate. 

B. 12 minute AMRAP

First minute: Burpees

Second minute: KB swings to shoulder height

Third minute: Air Assault bike for calories. 

1. 17 burpees

2.36 swings 

3. 9 cal (re adjusting the seat ate up some time here)

4. 16 burpees

5. 37 swings

6. 13 cal

7. 14 burpees

8. 30 swings

9. 12 cal

10. 14 burpees

11. 26 swings  (I took a bigger rest here)

12. 17 cal

Basement: 3km by Land, 3km by Sea

I was planning on hitting B-Squad but got home late from work so couldn't make it on time. 

I improvised with this basement WOD.   When I started, I was planning on doing two of each, but decided to push myself a little farther. 

1km row
1km AirDyne
1km row
1km AirDyne
1km Row
1km AirDyne

See, the smart thing to do here would have been to run a stopwatch and time how long it took me to do the whole thing.

"I'm not a smart man, Jenny, but I know what love is."
-Forrest Gump.

Instead, I timed each segment individually. I didn't really rest in between rowing and biking and rowing and biking, but I did pause for some water. 

Each row took me around 3:50, and each bike ride took me around 3:00. 

VolkeFit: Squats/DUs and Snatch/AirDyne

A. Squats/Double Unders

Three sets:

10 back squats (155lb)
50 double unders
(rest 3 minutes between sets).

I did all the back squats without putting down the bar.  I broke them up in the second set because I was talking.

I did the first two sets of DUs unbroken.  During the third set, I tripped up on rep #29.   I was probably trying to go too fast.


B. Snatch/AirDyne

Three rounds of:
10 power snatch (95lb)
30 cal on the AirDyne

Do this in three-minute increments, i.e. if done the work in 2:00, rest until 3:00.

I did this in 1:58, 1:58 and 1:55.    For the first two rounds, I didn't let go on the snatch.  I took a quick break in the third round, so that cost me a few seconds on that segment, but I made up for it on the bike (knowing I didn't have to work anymore afterward).

CFR: Hero WOD "Nutts"

10 handstand push-ups
15 250lb deadlifts
25 30-inch box jumps
50 pull-ups
100 wall balls
200 double unders
400m "run" carrying a 45lb plate.

Finished this in 27:34. 

The wall balls slowed me down.  I did them in sets of 10, but probably took too long of breaks in between.  I also put the "run" in quotation marks because I didn't run.  I mean, I was carrying a 45lb plate with my little T. rex arms.

B-Squad: Tabata Mash-up, Row/Jump/Burpees

A. Tabata Mash-up: Sit-ups and push-ups: 

15 sit-ups
22 push-ups
14 sit-ups
15 push-ups
14 sit-ups
12push-ups
13 sit-ups
9 push-ups
9 sit-ups
10 push-ups
12 sit-ups
8 push-ups
12 sit-ups
8 push-ups
12 sit-ups
8 push-ups

Because I am an idiot, I thought we were done after four minutes, or eight total rounds.  I have no idea why I thought that.   It felt terrible when I realized that the work was only half done.


B. 12 Unpleasant Minutes

Perhaps I shouldn't describe this as "unpleasant."  I mean, AngDesj was there, and she's always fun. And she didn't even sing.

12 min row
At the start of every even minute, do six jumps over the ERG.
At the start of every odd minute, do three burpees.

Score is total calories rowed.

I did 152 cal.

B-Squad: Karen, fragmented

Warm-Up

1000m row

One round of the (REDACTED)Fit warm-up.  Shoulders did NOT feel like doing any pull-ups after doing 100 on Sunday.

3 rounds of:
30 seconds plank
30 seconds rest
12 sit-ups
30+ seconds rest


WOD: 

Three sets of 50 wall ball, resting between twice as long as the previous set took.

My times were 1:57, 2:07 and -- holy shit -- 2:48.  Way to fall off a cliff, fucko.

Basement: 15 easy minutes of AirDyne

Just wanted to loosen up my legs a bit a day after doing the Hero WOD.

185 calories, which is slightly higher than what I would do in 10 minutes of really trying.