Jumping Jack – Page 7 – Nick Momrik's Fitness Logs

My Poor Feet

Stayed with the night class routine I’ve been doing this week.

Warm-up

5 Rounds

1:00 Bottom Squat Hold
1:00 Jumping Jacks

Not too bad, but coming up out of the squat hold after a minute is a little rough. Quads and knees felt a bit locked up each time.

WOD

20:00 AMRAP

5 Suit Case Deadlifts (each side)
10 Burpee Broad jumps
15 Box Jumps

I used an 88# KB for the suit case deadlifts. Not a big fan of those because it’s hard to keep a good position. Burpee broad jumps and box jumps were fine. I used a 24 inch box as usual. I think I got 6 full rounds. It may have been 7, but I’m leaning towards 6. Matt our trainer kept track and I forgot to look at the board after the workout. In addition to the complete rounds I finished the 5 suit case deadlifts on each side and 8 of the broad jump burpees.

Finisher

Jingle Jangles

These are short sprints. Starting off with 3 lengths in the first minute and then rest for the remaining time. Jump up by 3 sprint lengths every minute until you fail to complete the number of sprints. So each minute you are doing more running and getting less recovery. I got through 21, but thought I was one short one of the girls was a bit ahead of me and went another length, so I didn’t get to go up to 24, which started almost immediately.

I am not wearing my Inov-8 Bare-XF 210’s anymore until after the move to the new location. We did the entire workout outside on the pavement and it was brutal on my feet with all of the pounding. The broad jumps were especially bad so I had to shorten them up. Doing the sprints on the pavement with these shoes was no walk in the park either.

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 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

High knees
Zombie kicks
Squats
Push-ups
Jumping jacks
Butt kicks
Mountain climbers
Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

♣ – Now and Laters (4 count plyo lunges – 2 each leg)
♠ – Plank (1 minute)
♦ – Pull-ups (ring rows)
♥ – Burpees

Ranks:

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

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.