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)

VolkeFit: Thrilling Thursday

A.Seated box jumps
10 reps, three sets

B. EMOM for 10 minutes
odd: 5 burpees
even: 10 KB swings (60 lb)


C. For time (15 min time cap):
50 cal row
25 burpee box jump overs (20") - These kill my soul.
15 back squats @ 185 lb

I did the squats in sets of 8 and 7.  

Time was 8:26

Garage with Nick: Leg Day

Nick messed up his shoulder.

For time:

50 air squats
40 sit-ups
30 mountain climbers (L+R= 1)
20 lunges
10 box jumps

We both did t5his in around 4 minutes
.

We followed that up with planking 30s on/30s off for 10 minutes.

B-Squad: Life lessons

"Son, when a pretty lady asks if you want to do yoga with her, you always say yes."

"DAD!! I'M ONLY NINE!!"

"Yeah, but I could get hit by a bus tomorrow and I would have died never having told you that."

-Actual conversation with my son today at B-Squad.

Another Saturday B-Squad grinder:

10 rounds of:

-10 pull-ups
-10 wall ball shots (no full squat and the ball doesn't have to reach the 10-foot line)  I didn't realize this until after the 3rd round, when I had already done 3 sets of full wall balls. Learning that was the best news ever.)
-10 knee raises  (could have done T2B but would have torn my hands to shit and disabled my shoulder.  I don't know if anyone else who did the WOD did ten full rounds of T2B but if there were, they are more badass than me.)
-10m broad jump.

The pull-ups were the toughest part of this.  Everything else was okay.  22:24


The Boy did a five-round version replacing the pull-ups with 5 ring rows and the knee raises with sit-ups.

He followed that up with rowing and skipping.

Regina Boxing Club: Friday Fun-Pain

A. In seven minutes, do 21-15-9 of:
-Squat jumps
-Squat thrusts
-Push-ups

Skip for time remaining.  I was, surprisingly to me, the third one done in the small noon-hour group.  (Arrogantly, I expected to be first.)   I tried to count my skips.  I think I got to 240.


B. In seven minutes, do 201-15-9 of:
-Jumping lunges
-Horizontal jumping jacks
-Plank walk-up

Skip for time remaining.  This time there was less time remaining, maybe a minute.   I was really fast on the plank-walk-ups but slow on the other stuff.  Still, I was the second one to get to the skips this time, but my skipping was way worse this time as I was spent.   I may have got to 100 skips.


Then there was the bag work.   I like to punch stuff.  

This was plenty enough work for me to justify coming home and spending my EDO afternoon on the couch playing Grand Theft Auto 4.

VolkeFit: E2MO2M and Clean/Push Press/Ring Push-Up

A. Every two minutes for 5 rounds:
10 knee-to-elbows
3 power snatches @ 95 lb

Done.

B. For time, 12-9-6-3 of
Hang power clean @ 115 lb
Push press @ 115 lb
Ring push-ups

6:58.  Probably should have been faster.

Garage with Nick: I get so Emom-tional, baby

With a (surprisingly) slight hangover from a wedding the night before, I headed to Nick's garage with some toys.

EMOM #1

16 minutes - alternating every minute:
1. 10 sandbag squats
2. 8 burpees


EMOM#2

14 minutes - alternating every minute:
1. 15 Russian KB swings (53 lb)
2.  10 box jumps (24")


For whatever reason, I felt terrific after this workout and it eliminated the last bits of my hangover.   YEAH EXERCISE!!!

Sundays have fast become my favourite workout of the week.  I get to hang out with Nick, who is an all-around great dude.   It's fun coming up with new workouts to introduce to him.  And the time is perfect.   On Sunday mornings I wouldn't be accomplishing anything anyway, so I don't have a feeling like I'm stealing time from my kids or my real world responsibilities which can be the case with a workout on a weekday evening.  

Starting the day off with a workout always improves my outlook for the rest of the day.  I wish I could get my act together enough to do it during the week, but that ain't gonna happen as long as I have to work and get my kids to school in the morning.

Regina Boxing Club: Roll the Dice, Pay the Price

Coach Pat was going to Vegas the next day, so we did a 20 minute workout with exercises determined by the roll of a couple of oversized dice.

Here were some of the exercises (I may not remember all of them, although some were assigned to more than one number.)

-5 "urpees" (push-up-less burpees)
-3 laps around the gym (a nice reprieve)
-15 mountain climbers (L+R=1.  These were on a "7" so we got a lot of them)
-10 push-ups
-10 star jumps
-5 horizontal jumping jack/squat thrusts
-15 squat thrusts


Following that, we did some bag work, and a little post workout video study with Coach George revealed that I had no idea what I was doing when it came to throwing a left hook.

We finished off with some truly hellish core work.  Goddamn planks.