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