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