B-Squad: Look what you just made me do

T-Swizzle's latest hit was blasting as I did this. It seemed fitting.

AngDes was using me as a guinea pig for a workout to help a fellow police officer get ready for the POPAT (a physical activity test police have to take).

Five rounds of:

-Prowler push
-Bike 10 calories
-7 burpees
-10 squat jumps
-Sled drag  (pulling backwards)

Rest for a few minutes between (started at two... stretched that to 3-4)

My times were: 1:17, 1:27, 1:42, 1:39 and 1:39

Holy crap were my legs hating life each round when I went from the squat jumps to the drags.

B-Squad: I'm gonna make Harlan puke for this

After a week and a half of inactivity, I returned to B-Squad.  Nolan was coaching, but the workout had been dreamed up by Harlan earlier that day.

Ascending/Descending ladders

1 burpee over bar
15 floor wipers (lying on your back, bar pressed straighout from your chest, bring your toes up to touch both sides.  L+R = 1)

2 BOBs
14 floor wipers

3 BOBs
13 floor wipers

etc.  until you get to 15 BOBs and 1 floor wiper.

Nolan suggested I put a couple of 35-lb plates on the bar to make it 115lb.  The two guys who did it earlier in the day used empty goddamn bars, I found out later.  Because that weight was awkward to get off the ground from above my head when lying on my back, I had to roll it over my chest down to my hips and then lift it off the ground by doing a back bridge. 

28:46. 

Basement: Threesome with a bucket on standby

Crystal joined Nick and I for the workout this morning.  I was also hungover. Hence the bucket.  It wasn't needed.

A. Row, Climb, Bike

20 minutes - Rotating thru these stations:

Station 1 - Row 350m

Station 2 - 5 manmaker push-ups, 20 mountain climbers (do twice)

Station 3 - AirDyne 20 calories



B. ABS!!!

6 minutes, rotating through these stations every 30 seconds
-Leg raises
-Hollow rock
-Rest

B-Squad: People have sued for lesser cruelties

Did this one alongside James, a lawyer from Toronto.  Nice dude. 

Tough workout.  For time:

10 HSPU
15 deadlifts (250lb)
25 box jumps
50 pull-ups
100 wall balls (guess which part  of the WOD was the suckiest?)
200 DUs
400m run with a 45lb plate. 

35:05

B-Squad: Waterlogged Wednesday

A. Romanian deadlift - three sets of 5 

I used 175

B. Push press - three sets of 5

I used 155.  

C. 5 x 750m row. 

2:48

2:44.2

2:44.7

2:46.4

2:44.1

B-Squad: Turkey Burner

10 rounds:
10 Airbike cals
20 air squats
10 burpees over 20'' box.

28:11

Basement: Greasy fun

Partner WOD with Harlan. 

20 rounds

250m row
10 manmaker pushups
30s plank

Partner 1 works, Partner 2 rests after he does the plank.

B-Squad: Return of the Manmakers

I had managed avoid manmakers in a workout for years now.  My luck ran out tonight.

A. 3x5 Romanian deadlifts
165lb

B. 3x5 push press
165lb 

C. AMRAP for 8 min:
5 DB manmakers (I used 2x35lb)
10 1-arm DB snatch (50lb)
15 V-ups

Got 3 rounds +5+3

Basement: Dad Bod Wod

Nick, Harlan and I.

For 20 minutes
Dad 1 -Run to park and back, carrying 80lb sandbag

Dad 2 -Row

Dad 3 - ABS!!
-15 leg raises
-20 horizontal scissors
-30s hollow rock


When Dad 1 gets back from his run, he hits the rower.  Dad 2 moves from the rower to ABS.  Dad 3 heads to the park.

B-Squad: Boulder shoulders

Four rounds for time:

25 2-foot mountain climbers (aka squat thrusts)
20 pull-ups
15 handstand push-ups
10 toes-to-bar

26:59

B-Squad: Romania-mania

A. 3x5 Romanian deadlifts

B. 3x5 Push press

C. 3 rounds of
-500m row
-max double unders until clock reaches 4:00
-rest 4:00

102 DUs in the first round.
96
95

Regina Boxing Club: Morning

Regular warm up.

Circuit
10 sumo squats
20 grasshoppers l+r= 1
10 push-ups
1 lap
10 squat thrusts
20 lunges
10 glute bridges
2 laps
10 burpees
20 horizontal jumping jacks
3 laps

Boxing! 

LG Fitness tryout: Luck of the draw

I tried this place out with Nick's wife, Crystal.

It's a nice facility.  Very CrossFit like set-up.

And the workout would have been very at home at a CF gym, but it was a different type of deck of-cards-based workout.


For every value, there was a different excercise.  The number of reps you did depended on the suit.

But we didn't do everything together.  You draw a card, go and do that exercise, and then come back and draw another card.  

We only had three people in the class, so there was plenty of work to go around.

Oh, and every time someone drew an ace, you yell "Sociables" and everyone stops what they're doing to do burpees.

B Squad: Grindy Saturday

For time:

800m row
2.4km airbike
60 KB swings 55lb
60 wall ball (If you're wondering when this started to REALLY suck... it was here)
40 push-ups
40 pull-ups
20 burpees
20 overhead squats (95lb)

The workout called for a 155lb OHS but, like, seriously, fuck that in its ear.

Basement Yoga with a Complaining 6-year-old

I paid another visit to Yoga with Adriene, but I made the mistake of inviting my daughter.

SO much complaining.  "This isn't yoga!  She's building abs!   It hurts so much!"

Really kept me from finding my centre, or whatever the hell you're supposed to do with yoga.

It was one of the ones labelled Yoga for Weight Loss.  Not tracking it down.  You can find it if you want, imaginary reader.

B Squad: Thank God I don't need my arms for this

Still wearing the vest of pain. Luckily, I didn't need to reach above my head for any of this.

A. Three rounds of:

A1. 12 back squats.  I stayed at 135 for this.

A2. 20 farmer's carry walking lunges.  25lb.  I would have been a terrible farmer

A3. 24 x 24" box step up.



B. 4 rounds of
-1 minute moderate row
-30 sec plank hold

B Squad: A Vest of Pain

A. With a partner, 10-minute AMRAP

-10 pull-ups
-10 goblet squats
-Do the full 10 and10, then rest while partner works.  Alternate like that.

JasonDes and I did 12 rounds plus 1 pull-up

Rest 5 minutes

B. 10 minute partner AMRAP:
-250m row
-6 burpee over 24" box

Same as before.

JasonDes and I did 6 rounds.


Note: after attacking those pull-ups like a crazed dog, I hurt for days.

Regina Boxing Club: Morning Sore-y

I got some new shoes.  I don't think it's gonna work out between us.


A. Work and Skip


40 seconds of various exercises, followed by skipping for 30-40 seconds or so.


-Wall sits
-jumping squats
-jumping jacks
-plank holds
-push-ups
-burpees


I may be missing some.  At this point my feet were both really hurting.  I think it's the new shoes.  After 7 years or so of INOV-8 barefoot style sneakers, even the Vibram Minimus soles on the NB's I bought seemed to not agree with my feet. I'm basically a monkey now.






B. Bag work
-standard combinations then partner up . Partner hits the bag in the 1-5 combos, you do a lap.  Then switch.


C. Rapid fire punching and sprinting


Punch Partner's hands 10 times then spring across the gym and back.  Partner does a squat hold while you sprint.  Then switch.  Two times each.

B-Squad: Step/Bike

A. Squats (5 sets of 7)  - I used 225 for the last three sets.


B. Good mornings (5 sets of 5)  - I used 105


C. 5 rounds for time of 15 cal bike and 20x 20" step-ups.  11:09.

Garage with Nick & Harlan: Circuit through Hell

Rotating stations until we've done all 4.  Rest two minutes, repeat.


-10 shuttle runs
-20 bench hops (L+R=1)
-20 knee raises
-20 DB thrusters (2x25)


1.  3:50
2.  3:54
3.  4:18

B-Squad:

500m row buy in


50 wall balls
40 box jumps
30 DB to overhead (2x35)
20 toes to bar


500m row buy out


13:11

B-squad

A1. 7/arm seated Filly press
A2. 30 sec side plank hold
A3. 30 sec other side plank hold


Rest 30 seconds.  repeat for a total of three rounds.




B. Five rounds for time:


-5 cals bike
-10 push-ups
-20 bell swings (55)


8:16

B-Squad: RowsBallsToes

Warm-up
 3 rounds:


50 foot bear crawl
2 wall walks
4 shuttle runs



WOD
Three rounds, with four minute rest between rounds:
500m row
30 wall balls
14 toes to bar


4:08
4:58
5:28

Basement WOD with the Pearces: Weighted Deck of Cards

Nick's basement.  Nick, Crystal and Olivia joined in.

Deck of Cards (men using 25lb dumbell)

-Russian Twists - Clubs
-Weighted sit-ups - Spades
-Goblet squats - Hearts
-Push-ups (no weight) - Diamonds

Jokers= 10 burpees

B-Squad: Hot Time in the City

A. 5x5 BB push press

I topped out at 165, which was harder than I thought it would be .


B. 3x Front rack lunge, 10 per leg.
I used 2x 35lb DB

C. Five rounds:
300m row
10 burpee up-downs
Rest 1min between rounds

1:50
1:35
1:35
1:40
1:43

B-Squad: Flippin' hard

It's a Saturday at B-Squad, so of course there's 10 rounds. 

10 rounds: 

5 tire flips

10 jump over bench (L/R counts as one) - holding on to the bench with hands

5 burpees

l0 ball slams (we used the wall balls, which are a lot more bouncy than my slam ball at home.  I jammed my pinky on the first bounce.) 

Took me 25:04

B-Squad: Nice Rack!

A1. 20 DB front rack walking lunges, rest 30s
A2. 14 DD front rack DB squats, rest 1min,

I used 2x35lb


B. 3 rounds
10 L-sit DB press (2x35lb)
-rest 30s
30s plank hold
-rest 1m


C. 3 rounds:
750m bike
10 burpees

6:27

B-Squad: Saturday Team WOD

With a partner:

20 cal row (each)
120 KB swings (in sets of 10)
20 cal row (each)
60 toes to bar (screw this... did them in sets of 10 and 5)
20 cal row (each)
30 burpees (together, synchronized)
20 cal row (each)

Regina Boxing Club: Top of the morning to ya

A. Today's circuit hit me hard:

Every two minutes
5 burpees with horizontal jumping jacks
10 squat jumps
20 mountain climbers (L+R=1) / 20 squat thrusts
then skip for the remaining time.

We went through that 4 times, no breaks (except me stopping due to weakness)

B. Bagwork


C. Sprints across the gym.  FUN!!!

Johnson: Flippin' down the field

Flip the tire from one goalpost to the other, then "sprint" back.

Took me 6:10.  Two minutes faster than the last time, so I guess I figured out how to pace myself.  40 flips exactly.

Garage with Nick: Helen-esque and ABS

For the first McMurchy Garage WOD of 2017, we revisited the first one we did together:

Helen
Three rounds (untimed this time)

-Run around my block
-21 KB swings (I did them Russian with a 53lb KB; Nick did squats with 2x25lb DB)
-12 pull-ups  (Nick did 6 deadhangs)


Then we went to the garage to 30s on / 30s off of various ABS exercises.

This morning's home workout #sweatangel. @birdmannjp left a matching one on the adjacent mat.

A post shared by Tyler McMurchy (@tylermcmurchy) on Jun 25, 2017 at 9:09pm PDT

Regina Boxing Club - Punching stuff

That's what I did.

Johnson: Tired and wet

Five tire flips EMOM for 8 min
Rest one minute
Five tire flips EMOM for 4 min.

OPEX

A. 6 minute warm up on the AirDyne

B. Some overhead shoulder work with the bands.

C. 21-15-9
-Thrusters (75 lb)
-Ring Rows
-AB cal

8:50

D. Rowing 14 min, increase pace every two min

Did a total of 3120m. 

In my two minute intervals I did the following paces (measured in time/500m)
-Under 2:50
-Under 2:40
-Under 2:30
-Under 2:20
-Under 2:10
-Under 2:00
-Under 1:55

Regina Boxing Club: Dreamy

A. Three station circuit
      1. Abs - V-ups, clappers, toe touches and crossover crunches
      2. 10 push-ups, 1 squat jump, 5 burpees.  Decrease PUs by one, increase squat jumps by one, burpees stay the same
      3. Floor ladder.

B. Bag work

C. Group jog, everyone gets a sprint.

Nick's Garage: Don't worry, be AMRAPPY

6 minute partner AMRAPs 

A. While one partner does burpees, the other holds a plank.  Switch every 10 burpees. 

B. While one partner does goblet squats (35lb), the other holds a hollow rock.  Switch every 10 squats. 

C. While one partner does DB snatch (35lb, 5 per arm), the other is in a handstand.  Switch every 10. 

B-Squad - Saturday Morning Metcon

Back to B-Squad for the second straight day.

First, I did the second part of the previous day's workout, which I said I was going to do at home but of course never did.

A. Three rounds of:
-500m row
-15 ball slams (20lb)

I was supposed to rest 2 mintues between rounds, but I had shit to do so screw that.  

Nice little warm-up.


B. Bench - 3 rounds of 5-8

Hadn't benched in forever.  I did 3 rounds of 8 x 125lb and that was plenty for my weak ass.

AngDesj joined in.  125 is a light warm-up for her on the bench.


C. Deadlift -  3 rounds of 5

AngDesj explains why her bench is more than her DL: "I'm not build like a pyramid.  I'm built like a diamond."

185 was plenty for her to deadlift, and it was fine for me as well.  She gave me a few pointers on my technique.  I'm sure it's stuff someone may have told me before ((hips a little higher, back on my heels, lats engaged), but I don't feel like I ever actually executed it before.


D. Metcon

For time, four rounds of:
-24 wall balls
-12 burpees
-6 chest to bar pull-ups

Took me 12:30.

B-Squad: Light lunch

Five rounds, resting two minutes between rounds.
-10 goblet squats (55lb KB)
-20 walking lunges
-15 weighted situps (55lb KB)
-10 L-sit press (2x35lb)

I still need to do the other part of the workout sometime.

Johnson: Flipping down the field

For time, flip the tire from between one goal post to the ones at the other end of the field, then "sprint" back.

Took me 8:04

Johnson: Tired from the weekend

I missed my Saturday workout, spending most of my weekend putting together a bunk bed for my kid's room.  As sad as it is to say, it was kind of exhausting.

Just before sundown on Sunday, I snuck over to Johnson to flip the tire.

It's entirely possible that someone had recently urinated in/on that tire.  It was also evidently a breeding centre for a shit-ton of mosquitoes.

12 minutes EMOM: 5 flips per minute.

I happened to spot my buddy Mitch walking on my way there.  He tagged along and acted as timekeeper.  That was convenient.

60 flips, done!

I wonder if 6 flips per minute is reasonable for 10 minutes?

Regina Boxing Club: Punches at lunch

I went to the Boxing Club for lunch.

Basement: Yoda

My dog died.  He deserved a better exit than the one he got, and that's on me.  

I needed to slam something.

12 minutes:
-30 seconds of ball slams
-30 seconds of rest

1. 17 slams
2. 17 slams
3 to 15. 18 slams
16 and 17. 16 slams
18. 18 slams.

OPEX Regina:

A. Tempo squats 4 x 4 @225

I warmed up a lot.


B.  8 minute EMOM
Odd: 30s of handstand holds
Even: 30s of farmer's walks (2x45lb)


C. 17 min AMRAP

-15 calorie row
-15 wall balls
-15 shoulder to overhead (75lb)
-15 box jumps

4 rounds plus the row, plus 9 wall balls

Basement: 100 burpees for time

Didn't make it out of bed in time to go to boxing, but decided to re-do this one from 6 days earlier.

It took me the exact same time.   7:28.

Johnson: Tire Flips EMOM

After my first encounter with the Johnson Collegiate's tractor tire, I wanted a rematch.

4 flips per minute for 15 minutes

Done.  Getting a grip underneath the tire is a challenge, especially after fatigue sets in.

Football field WOD with Nick: So Tired

Ever since discovering a few weeks ago that Johnson Collegiate near my house has a tractor tire on its unlocked football field, I had been planning to do a tire-flipping workout with Nick.   I finally made that happen.

Warm-up: tossing the frisbee

90 seconds max tire flips x 3

Me: 10, 14, 14.

Nick obliterated my totals.  I think he did 16,16, and 18 or something ridiculous.


I also did a bonus workout of 3 tire flips and a goalpost-to-goalpost "sprint."   I put sprint in quotes because, while I was running as fast as I could at the time, it wasn't, um, fast.

28 seconds.  I think.   It might have been 38.


Cooldown: More frisbee.

OPEX Regina:

This was called a 15 minute AMRAP, but I decided to do it as a "for time" WOD with a a 15 minute time cap.

-Row 350m
-8 handstand push-ups
-Airbike 2km
-10 pull-ups
-Run to the Kiwanis bridge
-15 knee raises
-Row 350m

Rest, then do it again.


1. 12:55
2. 13:25  (Note, during the second one, there was, I kid you not, a Sikh Day parade right across my running path, so I turned around and went in the opposite direction.  I tried to guesstimate an equivalent distance, but could have been off either way. )

Hotel Room WOD: 100 burpees for time

I was in Saskatoon for work. I considered doing a workout in the fitness center but there wasn't a lot of floor space and I thought I might look like a spaz.

So, in my room, I did 100 speed burpees for time:

7:28.    That averages a little more than 13 burpees per minute, which isn't mind-blowing.  But it did the job.

Regina Boxing Club: Good morning!

 I went to the boxing club.  We did some stuff with Kettlbells.

-goblet squats
-figure eights around the legs
-"uphills" (can't remember what those were)
-Russian twists

Also some non-KB stuff:

-burpees
-Spider-Man push-ups (HARD!)
-narrow push-ups (ALSO HARD!)
-fairy jumps (can't remember
-star jumps (these are harder than you'd think)

-V-sit-ups
-clap sit-ups
-regular sit-ups


Then we also hit the bags a bunch.  fun!

OPEX Regina: Sweaturday

Good warm-up.


10 rounds of:
-4 strict pull-ups
-3 wall walks
-12 dumbbell snatches (6/arm) @45lb.
-one minute rest


I was a bit liberal on the rest some minutes.  10 rounds, plus 9 rests took me 32:12

Regina Boxing Club: Morning punchfest

Started with the usual running, high knees, crossovers, buttkickers




Then, holding tiny dumbells, we did high knees with arms infront of us, arms outstretched at our sides, and straight punches.


Used a kettle bell and resistance bands.
-squats (bands)
-around the body with the KB


-lunges (bands)
-around the head with the KB


Partner holds the bands around you while you broad jump. 




Bagwork
-alternating numbered combos and jab-right ladder
-alternating straight right/lefts and running in place/uppercuts
-power hooks and freestyle

Basement: Morning EMOM

EMOM for 12 min:


5 push-ups
10 sit-ups
15 air squats

Basement: Morning AMRAP

12-minute AMRAP
-250m row
-10 sandbag squats
-15 slamball sit-ups with press


4 rounds, plus 93m.

OPEX Regina: Squatty Squat Squat

A. Squat 30x0  3, 3, 3
I was supposed to use 90% but stopped at 225. 




B. Front squads 30x0 3,3,3,
165


C. Overhead squats 30x0 3,3,3
95.




D. 5 sets:
-15 wall ball
-rest 60s
-50 double unders
-rest 3 minutes

Regina Boxing Club: Feeling a little punchy this morning

After two days of planning to get up and go, and then sleeping in, I finally managed to roll my sorry carcass out of bed and make it to the Regina Boxing Club for a morning workout. 


Great way to start the day. 


Some of the stuff we did:


-Running, crossovers, high knees, butt kickers.


-Kettlebell squats and lunges (I took a tiny 25lber and I'm not even ashamed)


-Partner ab stuff in the ring - lay on your back, lift your legs to the sky, partner pushes them down 20 times straight, 20x to the right, 20x to the left


-KB rows, military presses, and clean and presses


-Hitting the heavy bags, sometimes interrupted by running or jumping jacks.

Basement: Rowing

Between travelling and kids' activities and a renewed addiction to Grand Theft Auto, I haven't been exercising much.  Finally forced myself into the basement for a workout that was only briefly interrupted by my kid.


Rowing for 100 calories x 2


5:55
4:59

B-Squad: Prison love

A. Three sets of planks.

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s

Rest for 2 min between sets

Front for 30s
Left for 30s
Right for 30s


B. Dumbell press and handstand holds

Three sets of 8 L-sit DB press, followed by a 30s handstand hold

Resting 2min between

I used 2x30.


C. Prisoner step test

15 min of 24" box steps.

I did 282.  Was on pace with 20/min at the start.  Didn't quite maintain it.

OPEX: Sweaturday

A. 13 minute AMRAP
-5 back squats @ 155 lb
-AB 12 calories
-30s FLR

6 rounds, plus 5 squats, plus 12 calories


B. 5 sets of:
-3 press @ 115 lb and then 3 push press
-10 burpees over bar
-5 handstand pushups

Rest periods between rounds get shorter by 30s, starting at 3:30.

OPEX

Five sets

AB 8 cal
12 hang power clean @95 lb
25 air squats
35 DU

Workout called for six sets.  I did five, I think.  I was tired and not feelin' it.

B-Squad: Saturdays are hard

5 rounds for time:

20 plate pushups (45lb) - You put your hands on the plate and dip between them.
15 chest-to-bar burpees
10 burpees to pull-up bar
5 wall walks

That's just a lot of work, really.

Took me 40:22

Basement with Nick: AthleanX and Jamie Lee Curtis

Nick discovered this dude on YouTube and thought we should try this ab workout.  The guy's name is Jeff, I think.  He looks like a Jeff, anyway.  He has no appreciable bodyfat and an aversion to shirts.

Although, to be honest,  if I had an upper body like that, I would arrange my life so that I would NEVER have to wear a shirt.   I would change jobs and miss family weddings.

He's promising us a 7-minute ab workout.

If it's that short, you KNOW it's going to suck for pretty much the whole 7 minutes.

60s each of
-Figure eights (laying on your back, drawing 8s - or infinity signs - in the air with your legs pointed out)
-Legs straight winshield wipers
-Twisting pistons

Rest 30s .  I feel like it should be more.

-30s Starfish crunch - I could not do these well

Then 60 s each of:
-Tuck planks
-Upper circle crunches
-Upper circle crunches rotating the other way


Then we did two rounds of this workout out of Crystal's exercise book.  This page is labelled "Legs and Booty."  

I believe it's important to work my legs AND my booty.  Let's do this:

30 frog jumps
40 alternating side lunges
24 squats with side lift
40 plank jacks
30 half burpees (also known as squat thrusts)
30 glute bridges (these made me think of Jamie Lee Curtis for some reason... oh yeah, here's why. You should probably watch the whole thing.)

B-Squad: OPT Chipper

Nolan told me that he Googled this WOD and came up with this previous Sissy Hands post. 

If you read it, you'll see that my previous time, from four years ago when I was a spry 37, was 15:26.  And a previous result was "This ruined me." 

Here's the workout: 

For time:
30 Wall Ball – 20/14lb to 10 feet
80 Double-Unders
20 Bell Swings – 70/55lb
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

15:57

All in all, not too bad of a regression for being four years older.  At this pace, I'll still be able to do it around 21 minutes when I'm 80.  

OPEX: Scaled 17.1

It's CrossFit Open season again.  If you are Facebook friends with any CrossFitters, you know that already.

I hadn't been paying much attention to the Open, but Steve asked me if I wanted to do a scaled version of 17.1, I thought it could be fun.  

In a 20 minute time cap, do:

10 DB snatch (alternating each one)
15 burpee box jumps
20 DM snatch
15 burpee box jumps
30 DB snatch
15 burpee box jumps
40 DB snatch
15 burpee box jumps
50 DB snatch
15 burpee box jumps

The scaled version had me using a 20" box and a 35lb DB.

A dude working out at the same time as me used the RX'd 24" box and 50lb DB.

We finished at the exact same time.  17:56. 

Basement with Nick: Nancy rows, hits the beach, climbs a mountain

Partner WOD.

Three rounds:

500m row
15 sandbag squats
20 mountain climbers (L+R=1)

- Partner 2 starts rowing when Partner 1 rests
- You rest  until Partner has completed squats)

17:29

B Squad: I'm a good enough person

Made the last-minute decision to come to B Squad, even though I know their Saturday workouts are  doozies, and I was still feeling the wall balls from Wednesday.


Five rounds of:

-10 push press (115 lb)
-10 pull-ups
-10 ring dips - Note to self: Do these more so you don't suck so bad at them.
-25 burpees to pull-up bar (or, since I can touch the bar without jumping, just "burpees")

26:29

B-Squad: Wall Ball Wednesday

A. Romanian Deadlifts 5-5-5-5-5

I'm not sure my results here would help my strained relations with the Romanian people.

135-185-205-205-205


B. Metcon

25 cal row
21 wall balls
3 burpees
18 WB
6 burpees
15 WB
9 burpees
12 WB
12 burpees
9 WB
15 burpees
6 WB
18 burpees
3 WB
21 burpees

14:00 

Basement with Nick: YogABS

Nick's wrist was bothering him (get your mind out of the gutter, he injured it in the gym so I scrapped the planned workout.  We did this instead:

After we did abs stuff for 10 minutes.
Every minute, we did a single exercise for 40 seconds (except for hollow rock, we did that for 20).

-Plank
-Bicycle crunches
-Leg raises
-Hollow rock
-Weightless Russian Twists

Basement: Keep It Simple, Sweatyf--k

For time, five rounds of:
-250m row
15 push-ups
15 sit-ups

10:13, a 20 second improvement over the last time I did it.

OPEX: Back Squats and AMRAPs

A. 15 minutes to a max back squat triple

235, 255, 275, 295 (PR)



B. 7-minute AMRAP
20 DUs
8 power snatches (95 lb)

My back was a little dicey after the last set of squats so I wanted to make sure to be deliberate and ensure my technique was good on the snatches, rather than try to blast through them.   I'm not sure I was capable of going much faster anyway.


I did three full rounds, plus 20 DUs, and 7 absolutely terrible (technique-wise) snatches.




C. 4-minute AMRAP
-2 wall walks
-2 squat cleans (135 lb)
-2 wall walks
-4 cleans
-2 wall walks
-6 cleans
etc.

I got done to the end of 6 cleans and then did one more wall walk.

Basement: 30 minutes of AirDyne

Battery is dead on the electronic part so I don't know how far or how many calories burnt.

I did watch two matches from NXT Takeover: San Antonio

OPEX: New Digs!

I finally got to go to OPEX's new facility.  It's very nice.  

A. Front Squat 30x0 waves 4,3,2,4,3,2
Started at 135, ended at 215.

B. 5 sets: Row 200 meters 10 burpees 32 DU's rest 90 seconds - keep times consistent.

Consistent?  Not exactly.
2:09, 2:15, 1:59, 2:27 (shoelace came untied) 2:09. Rests were longer than Rx'd

C. 5 sets: 32 DU's 10 burpees  Ski 120 meters  (New C2 SkiERG machine.  Very cool) 

2:15, 2:20, 2:06, 2:02, 2:49 Rests were longer

Regina Boxing Club: Whupped

It's been a while since I went to the RBC, and it was readily apparent today.

I snuck in a workout on my lunch hour.    Here's what we did:


A. 7 minutes of skipping with periodic breaks to do 7xsquat thrusts or 14x mountain climbers.

I am not good at extended bouts of single skipping.  My feet muscles started to get sore. And this was just the warm-up. Ack!


B. Bag work - 4 x 3minutes
-jab
-combos
-Moving around the bag and hitting
-Tabata straight rights and left (so hard)


C. Circuit.

(We went through this twice)

30s raising weights (2x 5lb... seriously) in front  (picture a Russian KB swing, with no hips or back movement)
30s leg raises
30x holding weights in front while doing high knees -
30s 45-degree leg holds (sort of like a hollow rock, but head was reclined)

30s rest

30s raising weights at your side (flapping like a bird)
30s bicycles
30s holding weights straight out at sides, jumping jacks
30s leg holds six inches off the ground (I turned this into a hollow rock for part of it, but then my lower back started hating me)

30s rest

30s shadow boxing, holding the weights while jogging in place
30s plank dips (R)
30s two punch combos, then move
30s plank dips (L)

As noted, repeat the whole goddamn thing.  

Then, if you're Tyler, get a DQ double cheeseburger and onion rings for lunch.

Nick's Basement: Thanks Crystal!

A. Thunderstruck warm-up.

B. AMRAP - 6 minute Circuit
This was a workout from a book owned by Nick's better half,  Crystal.
-12 Sumo squats
-12 Push-ups
-12 High Knees
-12 Ab Bikes


C. 3 x 10 ab wheel rolls

D. 60 ball slams

Partners take turns doing 10 ball slams
Non-slamming partner in a hollow rock

OPEX: Those rests go by quickly

A.  5 sets:
-5 bench press, build
-rest 15s
-20 unbroken KB swings (55 lb)
-rest 2 min

I went up to 145lb on the bench.


B. 4 sets:
-5 hang power clean @ 135 lb
-rest 15s
-15 pushups
-rest 1 minute


C. 5 sets:
-10 knee raises
-rest 15s
-30 double unders
-rest 15s
-10 burpees (I did not rush on these).
-rest 1 minute

Basement with Nick: Comrade Trump!

A. Warm-up: three rounds of 1 minute of rowing.

I got aroudn 25-26 calories each time.


B. Comrade Trump:
15 min EMOM:
6 Russian Twists (using 25lb DB)
10 Russian Swings (I used the 28 kg KB)


C. ABS

-Hollow Rock

OPEX: Snatchy Snatch Snatch

A. 3 RM snatch + burpees
Clock has 10 minutes and spend the first 3 minutes going for a max 3-rep snatch.
As many burpees as possible in the remaining 7 minutes.

Snatched  145 x 3 (did 150 x 2)
76 strict burpees. 


B. 10 min capacity work

4 minutes row for calories
3 min max KB swings (55 lb, overhead)
2 min max backsquats, bodyweight (I used 195)
1 min max sit-ups

64 cal, 70 swings, 12 squats, 26 sit-ups  

B-Squad: Down with the get-ups

A. Play around with TGU with barbells for 10 minutes.

Never done TGU with barbells before.  It looks so cool if you can do it.    I threw a couple of 10 lb plates at the end and was able to do a 65-lb single with both arms.


B. 2 Rounds, resting same amount of time as work:

25 cal bike
50 double unders
25 wall ball
50 DU
25 cal bike

My rounds were 6:30 and 7:33.  


C. Three rounds of:
-15 tuck crunch
-20 sec hollow rock