VolkeFit: 10 Minutes of Airbike

A. 20 bell swings (55lb), rest one minute between

B. 3 x 20 lunges - Holding a 30lb dumbell in one hand for 10, then switching for another 10.

C Strict pull-ups - four sets of 8.

Those were the appetizers.  Here's the main course:

D. Max calories on the Assault bike in 10 minutes

154 calories
6.6 km
64 rpm average.

CrossFit Villians: Probably gonna regret this

Warm-up: 
400m run
10 ring rows
10 sit ups
10 bell swings (50 lb)
200m run

Strength/Skill
A) 5 x 3 overhead squat  - Finished at 175

B1) 4 x 15 GHD sit-ups, rest 60s
B2) 4 x 50m sprint, rest 60s


Conditioning
100 calorie row
50 pull-ups
25 deadlifts (245 lb!!)
25 pull-ups
100 double unders.

 23:55

There was a lot of down-time in this WOD as I tried to will myself to wrap my hands around the pull-up bar or the barbell.

I probably should have done something else or scaled this back.  I got through it, and managed not to tear my sissy hands, but felt it in my arms for days afterward.

I may be an experienced CrossFitter, but I'm also a 39-year-old guy who doesn't come from an elite athletic background, and probably doesn't train consistently enough to keep up with the young dudes who don't even bother bringing a shirt to the gym.   This workout was a valuable reminder of that.  

B-Squad: Manmakers make me their bitch

A. Push it real good

Push press x 2
Push jerk x3

Seven rounds, increasing with each round.  Don't put down the bar.

I ended up with 165.  Probably could have gone a bit higher but it was getting late.


B. Metcon

For time, four rounds of:

6 manmakers (using 2x35lb)
9 L-sit dumbbell press
12 burpees.

For the first two rounds, I neglected to do the push-up part of the manmakers.  I made up for it in one big group.

Finished the WOD in 13:31.

VolkeFit: I just got Litt up

A. 15 minute EMOM

1. 5 strict pull-ups
2. 6 dips on those plastic things
3. 30 seconds of AirDyne at 90%

Done


B. 10 minute AMRAP

Assault bike - 10 calories
5 back squats (115 lb)
20 double unders
5 push-ups

I did 6 rounds, plus 10 calories

B-Squad: EMOM and Metcon

A. 12-minute EMOM

• Odd minutes: 5 deadhang pull-ups
• Even minutes: 8 seated DB presses (2x35)

Done. 


B. Metcon
21-18-15-12-9-6-3 of

• Bell swings (55lb)
• Box jumps (24")

7:59

Living room WOD: 10 push-ups per minutes x 20 minutes

Uh, yeah.  Pretty much what it says up there.

I did 5 push-ups every 30 seconds.

VolkeFit: Nasty, Brutish and Short

Five rounds:

In 50 seconds,
-5 hang cleans (115 lb)
-5 burpees
-Max AirDyne calories

Resting between: 4:40, 4:20, 4:00, 3:40

I think my cal totals were something like 16, 27, 21, 19 and 17.

Basement: AMRAP

15 minute AMRAP wih Harlan.  It was a little crowded in the workout room but we made it work. 

20 cal row

20 push-ups

20 calorie AirDyne

20 sit-ups

3 rounds plus 20 push-ups and 20 AD cal.  

Afterward, we did some half-hearted planks.  

CrossFit Villains: Hot time in the city

A while back, CrossFit Villains offered a Groupon deal for 10-punch pass.   Being both a cheap bastard and someone who enjoys trying different CrossFit gyms, I decided to go for it.

I was acutally quite excited all day at the prospect of trying a new gym.  I told my wife "It's like a blind date!"   She thought that was weird.

The gym is owned and run by a friendly young dude named Brendon.   It's quite spacious and the class was not overcrowded, which I like.  There was a laid back vibe (including a friendly weiner dog), which I tried not to disrupt with my usual "WHOOOO!! LET'S EXERCISE!!" lunacy.  The half-dozen other athletes there were all a fair bit younger than me.

You certainly get a lot of bang for your buck at Villains.  CFV offers three different levels of WOD to choose from on a daily basis, and a variety of suggested warm-ups so you can customize what you're doing to your liking.  Every workout has separate strength and conditioning components.

Here's what I did:

Warm-up:
21 pull-ups
15 hang cleans (45lb)
9 burpees
30 double unders.

Strength WOD
5 x 5 push press, medium weight, fast.
I did this with 135lb and tried to string them together quickly.  Challenging and sweaty.

Then four rounds of:
 200m sprint, rest 60s
15 side bends (I used 35lb kettlebell), rest 60s

I tried to keep my speed up during the sprints, despite the oppressive heat.  CFV sprints take place in a large parking lot about 100m across, so there is a bit of slowing up when you reach one end and turn around.   I did not mind that, especially when it was 28 degrees.

Conditioning WOD
100 double unders
400m run
15 thrusters (95lb)
50 double unders
400m run
15 thrusters
100 double unders

Did I mention it was 28 degrees?   Yeah.  Those 400m runs were pretty slow, and the double unders sucked the life out of me.

It took me 15:12, rx'd.   Some 19 year old kid at the gym did it in under 10 minutes earlier that day.  I want a transfusion of his blood, but I'm pretty new at the gym so I'm going to wait a while to ask for it.

All in all, that was a pretty hardcore evening workout for me.   I'm looking forward to my next visit.

VolkeFit: Snatchy snatch snatch

A. Power Snatch to a Heavy Single

After a couple of fails, I managed an ugly 155.   Not my best ever, but close, and I've not worked consistently on lifts at all so that's not bad.   I remember the days I had a psychological barrier at 140.

B. 12 Minute AMRAP

25 hang snatches (75lbs)
25 wall ball

I did 2 rounds, plus 25 WB and 18 snatch.

Garage: Flippin', jumpin', pullin' and burpin'

Saturday WOD with Harlan.

4 rounds (alternating)
10 tire flips (I've obtained a truck tire, not a tractor tire)
20 box jumps (24")
10 pull-ups
5 burpees

Here were my times:
2:54
2:52
2:45 (Harlan's yelling helped here, but I wanted to puke after this one.)
2:50 (So glad to be done.  Wanted to puke. Couldn't.  PUKEFAIL.)

VolkeFit: Mostly better

Vacation chest cold = nine days and no working out.

A. Dumbell walks 20 feet- one Dumbell over my head, the other in my hand.  Then switch.  4 rounds of this.

B. Good mornings x 8 (with the bar, so there's an extra 45lbs on it)

C. 50 box jumps, up and over.  2:22

D. Two rounds every two minutes:

 8 AirDyne calories
5 push-ups

I did 12 rounds and probably could have done significantly more, but I was tired and my lung reminded me that I wasn't all better yet.