Month: December 2011

Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • ♦ – Mountain climbers or plank (1 minute)
  • ♥ – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The ♦ is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A♦ you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.

At Survival Fitness Warm up 3 rounds 5…

At Survival Fitness.

Warm-up
3 rounds, 5 moves (mixture of the following) each round, 1:00 each move, 1:00 rest between rounds

  • Plank
  • Side plank (30s each side)
  • Bicycles
  • Leg Raises
  • Side Bends (70# KB)
  • Russian Twists (25# KB)
  • V-ups
  • Prayer crunches
  • Boat

WOD

  • 50 Wallballs (20# MB)
  • 30 Toes to bar
  • 30 Wallballs
  • 20 Toes to bar
  • 20 Wallballs
  • 15 Toes to bar

Finisher
Do sets of max rep pull-ups. (Big blue band)

I finished the WOD in 19:30. My toes to bar are more like knees to elbows. I have no idea how many assisted pull-ups I did in the finisher.

At Survival Fitness Warm up 100 each Jumping…

At Survival Fitness.

Warm-up
100 each

  • Jumping jacks
  • Butt kicks
  • High knees

1-2-3-4-5-6-7-8-9-10

  • Burpees
  • Box jumps (24″)

After finishing the pyramid, switch between prayer crunches and leg raises, doing 15 on the minute, every minute, until everyone is done.

WOD
3:00 AMRAP, 6 rounds, 1:00 rest between rounds

  • 5 Swings (80# KB)
  • 7 Plyo push-ups
  • 9 Double-pump jump squats

Finisher
150 Russian twists (20# KB)
Every minute on the minute, do a 30s plank

In the warm-up I did the pyramid in 9:32. I think I did 2 sets of each of the extra ab moves while waiting for others to finish. In the WOD I completed 2 circuits and 5 more swings each round, plus a total of 31 extra plyo push-ups. Here are my complete results per round:

  1. 2 + 5, 7
  2. 2 + 5, 4
  3. 2 + 5, 5
  4. 2 + 5, 5
  5. 2 + 5, 4
  6. 2 + 5, 6

I didn’t keep track of total time in the finisher.

At Mom and Dad’s house Warm up 8…

At Mom and Dad’s house.

Warm-up

8 Tabata of each:

  • Jumping jacks
  • Standing bicycles

WOD
3 rounds for time:

  • 15 Push-ups
  • 15 Extension sit-ups on an exercise ball
  • 15 Chair dips
  • 15 Squats
  • Run .25 miles on the treadmill (it’s more like 0.3 miles on this treadmill’s funky measurements)

Finisher

  • Run 10:00 at a medium pace on the treadmill.
  • Death by push-ups. After the pushups in the 5th through 10th minutes, I started doing 5 Russian twists to each side holding 8# DBs.

Finished the WOD in 12:38. Compare to just under a month ago when I did the same WOD on Thanksgiving in 15:50. I’d say this stuff is working! For death by push-ups I completed 14 push-ups in the 14th minute and then failed in the 15th only getting 12. In the 11th minute I had to start doing some kneeling push-ups and was doing all kneeling push-ups in the 13th and beyond.

At Survival Fitness Warm up 12:00 to finish…

At Survival Fitness.

Warm-up
12:00 to finish 3 rounds

  • 50 Sit-ups
  • 40 Squats
  • 30 Russian KB Swings (55# KB)

WOD
35:00
5 thrusters, 20 burpees
10 thrusters, 18 burpees
15 thrusters, 16 burpees
20 thrusters, 14 burpees
25 thrusters, 12 burpees
30 thrusters, 10 burpees
35 thrusters, 8 burpees
40 thrusters, 6 burpees
45 thrusters, 4 burpees
50 thrusters, 2 burpees

In the warm-up I finished 2 rounds + 50 sit-ups and 15 squats. In the WOD I used 35# DBs for the rounds of 5, 10, and 15 thrusters, #30 DBs for the rounds of 20 and 25 thrusters, and then #25 DBs the rest of the way. I finished the round of 30 thrusters, 10 burpees and got done with 20 of the thrusters in the next round. Comes out to 120 thrusters (after doing 95 air squats in the warm-up) and 92 burpees in the WOD.

At Survival Fitness Warm up 2 rounds 45…

At Survival Fitness.

Warm-up
2 rounds, 45 seconds at each station, 15 seconds of rest to move between stations, 1:00 of rest between rounds

  • DB incline press, one arm at a time, keep weight up with the other arm (1st – 20# DBs, 2nd – 25# DBs)
  • Red band pull aparts with straight arms
  • 2 handed wall chest throws (15# small MB)
  • Upright rows (48# KB)
  • Ring push-ups
  • Ring rows in the 1st round, Pull-ups in the 2nd (using green band)
  • Plate raises (25#)
  • Renegade rows (20# DBs)

WOD
30:00, 50-40-30-20-10

  • Goblet squats (55# KB)
  • Step back lunges with one DB in the opposite arm (40# DB)
  • 1/2 squat jumps (40# DBs)
  • KB drag, 50 feet

In the WOD I completed the 50 and 40 rounds and got through 25 of the 30 goblet squats. For the KB drag I used the 88# KB the 1st time and 80# the 2nd time because the 88# was being used.