Basement with Nick: Tag teaming Babs

A. Warm-up:

Partner 1 does 25 ball slams
Partner 2 rides the AirDyne at a medium pace
Switch


Do this for a total of 100 slams.


B. ABS!

30 seconds each of:
-bicycle crunches
-leg raises
-horizontal scissors
-weightless Russian twists


C. Tag teaming Babs
(Babs is short for Barbara.  This is a slightly abbreviated version of the five round WOD)

4 rounds, equally dividing the work, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

1. 3:50
2. 3:35
3. 4:01
4. 4:20

VolkeFit: That's one tough snatch

A. Five minutes working to a tough power snatch

After an extended warm-up before starting my 5 minutes of work, I got 155, but failed badly on 165 twice.


B. 9 minutes:


3 power snatch (75 lb)
3 box jumps (24")
then 6 and 6
then 9 and 9
etc.

I finished the set of 15's and got one snatch.    That wasn't a lot, really.  I was trying to keep my technique solid and deliberate on the snatches, and that seemed to sap the energy right out of me.


C. 5 minutes of AirBike for calories

63.  

Regina Boxing Club: "It frickin' hurts, Pat!"

A. Alternating with  a partner, one person runs 2 laps, while the other chips away at:
20 burpees
40 squat thrusts
80 push-ups
100 mountain climbers
80 tricep push-ups
60 squats
40 horizontal jumping jacks
20 burpees

We got it done within the time cap... not sure what that was.

This is one I could re-do with Nick in the basement one day, subbing AirDyne for running.

B. Bag work
Rounds of three -- I lost count of how many -- with three different 30 second drills, repeated once.

Some of them:
-30s freestyle bag work
-30s body shots
-30s power shots
(repeat)

One minute of:
-jab ladder up to 5, with a cross at each step
-10 plank horizontal jumping jacks
-10 jumping squats

C. Core work
30 second stints of a bunch of stuff:

-crunches
-cockroaches
-bicycle crunches
-this really hard thing that I basically couldn't do
-Russian twists (no weight)
-sit-ups

Garage with Nick: I'm down with the Get-Ups

A.  Ab-tastic!

30 seconds work, 30 seconds rest:
-Leg raises
-vertical scissors
-horizontal scissors
-bicycle crunches

Repeat.


B. Turkish Get-ups

It was a little odd for me to be demonstrating this to Nick, as my technique is an affront to the entire  Republic of Turkey.

We did 3 sets of 5 per arm, going up to 35lb.


C 75 push-up-less burpees

Took me 3:30ish.  Not super fun, but at least it was over quick.

VolkeFit: Ocelot

I was chatting with Nolan before starting my workout.  He was casually throwing up snatches in groups of three.  I didn't calculate how much was on his bar, but I noted that it was far more than I've ever come close to snatching.

Nolan: "Well, I do weigh a lot more than you."
Me: "That's because you've got so many muscles and you're so big and swole.   We're barely the same species.  You're like... a Siberian Tiger and I'm a housecat."
Nolan: "You're not a housecat.   You're more like... an ocelot."

From Wikipedia:

"The ocelot (/ˈɒsəlɒt/; Leopardus pardalis), also known as the dwarf leopard..." 


DWARF LEOPARD.


A. 5 km ride

B1 10 Banded good mornings
B2 10 push-ups and 10 KB swings

C. 21-15-9 of:
-Deadlift 155 lb
-Overhead squat 95 lb
Do 50 double unders after each round

I whipped the hell out of the back of my fingers while skipping after the set of 15's.  

I can still feel the phantom pains.

Took me 13:53

VolkeFit: Ocelot

A. 5 km ride

B1 10 Banded good mornings
B2 10 push-ups and 10 KB swings

C. 21-15-9 of:
-Deadlift 155 lb
-Overhead squat 95 lb
Do 50 double unders after each round

I whipped the hell out of the back of my fingers qhile skipping after the set of 15's.  

I can still feel the phantom pains.

Took me 13:53

B-Squad: Squats and Sprints!

A. Back Squats: 5 sets of 5 x 215

B.Five rounds of one minute of work, four minutes of rest.
During that one minute:
-5 cal Assault Air Bike
-5 push press 115
-shuttle sprints for time remaining.

I managed to do 5 lengths of the floor for each one.

Regina Boxing Club: Puddle of Ugh

A. Teaming with a partner, there were 50 reps of various exercises.  One partner chips away at those if while the other runs two laps.

B. Bag work.  

C. Ab stuff in the ring.

For some reason, I was the only one who left a significant sweat puddle in as we were doing leg raises and planks and whatnot.   I'm apparently so gross that moisture can't stand to be inside me.

Garage with Nick: North of Dewdney

A. Thunderstruck warm-up

B. ABS!
Three rounds of:
-45 second plank
-10 knee raises

C.Double-team a strict "Nicole"
 20 minutes of:
-400m run
-max strict pull-ups

My pull-up totals were 5,6,7,6,5,5

VolkeFit: Saturday sexiness

A. 10 minutes to a heavy back squat triple

255 lbs


B. 17 min AMRAP

25 cal row
25 wall ball
25 shoulder to overhead 95 lb
25 box jumps 20"

2 rounds plus 25 cal row, plus 25 wall balls. 

B-Squad: B-Squatz!

A. Back squatt 5 sets of 5:

Ang warned me not to go too heavy.  I negotiated with her and we landed at 205.


B. 7 minute AMRAP

7 deadlifts 115 lb
7 bar over burpees

7 rounds plus 8


C. 7 minute AMRAP

14 shoulder to overhead
14 box jumps 24"

3 rounds plus 11

Basement: ABS!

5 rounds of:

30 Russian Twists (25 lb)
10 Burpees
15 weighted sit-ups (25 lb)

VolkeFit: You clean up real good

A. 8 minutes to a 1RM clean (squat clean, that is)

I did 205 lb

Rest 4 minutes

B. 10 minute AMRAP:
-30 DU
-15 K2E

Four rounds plus 30 DU and 4 K2E


Rest 4 minutes


C. 8 minutes to a 1 RM clean.

195.  

Regina Boxing Club: Smackdown

A. Hungry Hippo Crabwalk medicine ball races

Real hurty on the abs.  Team 1 (Taylor, Shannon and me) rulez!


B. Body Weight Circuit.

Three sets of a 2-minute circuit, with 30 seconds each of:
-sumo squats
-star jumps (these get old really quick)
-stance-switch squat jumpy things
-star push-ups


C. Bag work

Four sets of a 2-minute circuit, with 30 seconds each of:
-freestyle combinations
-"get on the cycle"  - not steroids.   Just running in place and hitting the bag at the same time.
-power shots - work out any issues you have buried deep within your psyche.
-"back on the cycle!"

B-Squad: Family Workout Night

The Boy (9) worked out with me.  The Wife did a VolkeFit WOD.  The Girl (5) freestyled with skipping, sprints and other stuff.

A. Three sets of Close Grip Bench Press x 8

I think I did 125 lb, because I'm a delicate little flower.


B. Three sets of Bent-over single arm DB row (Is that the right name) x 8 per arm

50 lbs.  The chunky black dumbbells at B-Squad make my lifts look more impressive than they are.


C. Metcon x 2

10 each of
-jumpless burpees
-box jump overs
-wall balls
-pull-ups
-hand-release push-ups  (I may have the order wrong.)

rest same period as worked, then repeat.

Times were 1:58, 1:55.  

Garage with Nick: Heroic Brutality

"We should do some abs tomorrow again" said the text from Nick.

FINE.  LET'S DO SOME ABS.


A. 5 rounds of:
-45 second plank
-10 weighted sit-ups
-20 squat thrusts
-20 absolutely fugly bicycle crunches

Rest a bit between rounds. Not for time.  Just for pain.

Ouch. 

B. 50 burpees for time.

Took me 3:18.  

B-Squad: Sweat Bros

A partner workout with the Boy at B-Squad

For this one, you do, 60 seconds of work, then  60s rest.  (While you work, your partner rests)

3 rounds of
KB swings 55 lb (I did 34, 29, 24)
rest
Hand-release push-ups (29, 24, 20)
rest
Box jump overs 20" (24, 22, 24)
rest
Burpees (18, 18, 14)
rest
Sit-ups (35, 29, 31)