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.