Take er easy

Made up an easy one for Elsa as she's coming off being sick.  We started with a simple warmup:

R1
- 10 2-Hand KB Swings
- 10 Pushups
- 10 KB High Pulls
- 5 KB Press
- 5 KB Goblet Squats
- 5/5 1-Arm KB Row
- 15 Jumping Jacks
- 15 Bicycles

Then completed 3 of the following rounds in 9:33:
** Elsa used the 8lb Med Ball throughout

20 - 20lb Med Ball Lunge with Twist R/L
20 - 20lb Med Ball Ab Twists
10 - 20lb Med Ball Squat Thrusts
 5 - Pullups (Elsa Ring Ups)

Killer

Not sure why exactly, could be because of my hatred toward wallballs, or maybe it was because of the 12 yr old jameson the schmeidt poured me last night....either way this had me ready to yackle badackle this AM.

4 rounds:
500 m row
30 wallballs
15 knees to elbows

I was dragging ass, and it took me 24:14.  Hopefully i'm not the slowest time of the day.

Snatch Ladder

Another games wod, check it out:

we set up a shiteload of barbells, starting with 35# (trainer bar with 10's) and increasing by 10# for each step.  Start the clock, you have 50 seconds to do 20 double unders and 1 snatch, then 10 seconds to transition to the next step (45# bar).  So you begin each step on the minute.  Go as far as you can.  I got to the 155# bar and failed.  145 was my heaviest snatch.

Then we blasted out this little diddy:
3 rounds:
30 seconds max burpees
60 second rest
30 seconds max toes to bar
60 second rest

count your total reps, i got 78.

Simplicity

Elsa and I started off with a 1.35 mile run on the streets.  I then completed 5 rounds of the following simple circuit in 7:01:

5 - Pullups
10 - Knuckle Pushups
15 - Situps (crossfit style)

Elsa completed the following 4 rounds:


8 - 8lb Med Ball Ab Twist with Overhead Press
8 - 8lb Med Ball Woodchoppers R/L
10 - 8lb Med Ball Squat, Curl, and Press
10 - Jumping Jacks

"DIANE"

21-15-9

225# dead lifts
hand stand push ups

I came in at 10:06, those HSPUs are brutal.

Then we did max double unders in 3 minutes, i got 156.

Games WOD

was the only trooper at 6am class this morning and was greeted with this wod from this year's Games:

50 135# back squats
40 pullups
30 135# shoulders to overhead
50 85# front squats
40 pull ups
30 85# shoulders to overhead
50 65# overhead squats
40 pullups
30 65# shoulders to overhead

Time cap was 22 minutes, I completed through 10 85# shoulders to overhead.  135# was feeling heavy so I did 95# push jerks for the 135# shoulders to overhead set.  Some sick bastard will probably blast this out unbroken in 8 minutes when the games start.

Enduro Rounds

Met up with the Sis bros and warmed up with a 1.25 mile run at 8:40 pace. We then completed 5 rounds of the following in approx 21:00 minutes:

10 - Pushups (BOSU)
12 - R/L 25lb DB Curls
10 - 30lb KB Goblet Squats
10 - 30lb KB High Pulls
6 - Pullups
10 - Ring Rows
30 - Crunches (various)

This circuit was heavy on upper body movements and made my arms feel like they were gonna explode at one point. The back to back KB exercises involving squats was also really tough towards the end.

Page from the Trainging for Warrirors Book

Ran a good 2.5miles early this morning in anticipation of the monsoon rains.  Then met up with Kevin around mid day and planned out a great circuit.  We took a few good ideas from the book "Warrior Cardio" by Martin Rooney.  We planned on doing a 4 round circuit followed by some Muay Thai Heavy Bag work.

We completed 4 round of the following (1min Work, 30 sec Rest).  This portion of the workout took 30:05:

 - Ring Rows (1 Arm, 1 Leg) R/L
 - 8lb Med Ball Wood-choppers (from the waist) R/L
 - Resistance Band High Knees (Forward 30sec, Backwards 30sec)
 - Side Plank with 1 Arm Resistance Band Rows R/L
 - Jumping Squats (tried to get above 30 for each round)

After completing these rounds, we got the clock ready for some heavy bag work.  We completed the following 4 rounds of 1:30 Work with no rest in between:

R1 - Muay Thai/Boxing Heavy Bag Work
R2 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)
R3 - Muay Thai/Boxing Heavy Bag Work
R4 - Ab Crunches, 8lb Med Ball Ab Twists, Situps (Hands to Head and Feet)

This workout was longer than usual, but was definitely a nice change of intensity.  It kicked my ass!!  Kevin ran into the author, Martin Rooney, and was informed about his new book.  This book is filled with great ideas to incorporate into your workouts.

Livingston Solo Circuit

Warmed up with approx. 2.5 mile run.

Stopped in the Collins Elementary School playground for this quick circuit
30 Pullups
30 Dips
30 Pushups
30 Knees 2 Elbows

Ran 0.5 miles back to the house.

5 Exercises 4 Times

Planned on starting with a run today, but the wind was whipping like a mutha sucka!  Completed 4 rounds of this circuit in approx 17:02
2min - Heavy Bag Muay Thai
10 - Burpees
8 - Pullups
30 - (R1: Crunches,  R2: Ab Twists, R3: Bicycles, R4: Crunches)
10 - Pushups

Elsa completed 4 rounds of the following:
2min - Elliptical
20 - Crunches
10 - 10lb One Arm DB Rows R/L
5 - Pushups

Boxing Basics

Warmed up with a 2 mile run with the Sauster monster.  We then prepared for the following simple rounds:

1:30 for each round, 15sec break in between:

R1 - Heavy Bag Boxing
R2 - Ab Crunches (butterfly feet)
R3 - Heavy Bag Boxing
R4 - Ab Bicycles
R5 - Heavy Bag Boxing
R6 - Ab Ball Crunches

Elsa also rocked a quick 3 round circuit after warming up with a 1.65 mile run.
3 Rounds of the following:

1min - Heavy Bag Boxing
20 - Situps
8 - 8lb DB Tricep Extensions
10 - Air Squats
10 - Jumping Jacks

Friday Strong Man

Warmup:

800m run/5 pullups/10 pushups/15 situps/20 pass throughs/25 squats/30 lunges

This will get the ol' ticker going:

12 (95#) stone 2 shoulders
30 burpees
10 stone 2 shoulders
30 (20#) wall ball
8 stone 2 shoulders
30 burpees
6 stone to shoulders
30 wall ball
4 stone to shoulders
30 burpees
2 stone to shoulders
30 wall ball

If your lacking in the atlas stone department, try substituting 95# power cleans or a heavy dead lift.  Took me 20:18 to finish.

KING KONG

was youtubing some crossfit ish like a dork, and found this little gem:

3 rounds for time:

1 455# dead lift

2 muscle ups

3 250# squat cleans

4 handstand pushups

this dude does it in 2:11! Crazy:

http://www.youtube.com/watch?v=1Rf61TbhfbA

Wednesday Morning AMRAP Action

warmed up with
400m row

5 pull ups

10 box jumps

15 wall balls

20 double unders

20 Min AMRAP

10 (115#) push press

10 (53#) kettle bell swings

10 (24") box jumps

shoulders were shot from yesterday, got 7 rounds + 8 push press.

then we cashed out with a tabata row.

Round Clockin It

Started with a quick 800m jog around the block. Then completed the following circuit with Doug and little Phil:

Completed 5 rounds of the following with 30sec of work and 15sec rest:

- Pullups
- Drop Squat
- Ab Twist or Ab Bicycles
- 1/2 Burpees
- 30lb KB High Pulls
- Squat Thrusts

This one got me pretty good. Little Phil and I ran 2miles at a slow pace after this workout.

Wallball!!

The purchase has been made and the ball should be on its way soon!! Gotta get the backboard created sometime this week so we can rock the wallballs when the 20lber arrives!!

NANCY

5 Rounds:

400 m run

15 (95#) overhead squats

Then we rocked out death by ring dips...1 on first min, 2 on 2nd, 3 on 3rd, etc. Go as far as you can. Nancy took me 22:57, because overhead squats are the worst....and I got 9 ring dips + 8 in the 10th minute. Ring dips are also the worst.

CNJ

warmup:

500m row

5 pullups

10 wallballs

10 box jumps

20 double unders

wod #1:

3 (155#) clean and jerks on the minute for 12 minutes

cash out:

7 minute amrap

10 wallballs

10 pullups

Sauster Monters Joined for a Thursday

Sis came to visit the gym this Thursday. We started with a 1.5 mile run around the neighborhood and then completed the following rounds:

Each Round 1min 30sec

R1 - 25lb DB Curls (Alt, Hammer, Iso)
R2 - Full Situps (Touch above head and sides of feet)
R3 - Jump Rope
R4 - Heavy Bag Work
R5 - Jump Rope
R6 - Heavy Bag Work
R7 - Jump Rope
R8 - Heavy Bag Work

The 1:30 doesn't seem that long, but you can really adjust the intensity by either taking it easy or really beating the hell out of the bag. We're eventually going to try and increase the round time to somewhere like 3min.

Friday the 13th your Abs

Warmed up with:

1000 m row;

and then 3 rounds:

7 wall ball

7 push ups

7 pass throughs

Then we practiced our hand stand walks, which i am terrible at. I go backwards.

Then we blasted out 5 rounds:

400 m run

50 situps

30 45# good mornings

took me 24:06.

Wednesday Morning Jam Sesh

Started with a good warm up sesh:

400 m run

5 strict pull ups

10 push ups

15 wall balls

20 kettle bell swing stretches

25 good mornings

30 double unders

then hit up a 5x5 dead lift

(work up to your max dead lift for 5 reps)

Then 6 rounds for time:

20 (70#) kettle bell swings

40 double unders

took me 16:44

Screw you Hump Day

Woke up this morning and hit Chub H gym in Jersey City. Doing this by myself really hurt, but I will post a similar one that was worse...here goes...

-Row 1,000 meters (under 4 mins)

30,20,10

-Toes to bars

-45lb Thrusters

-Sit outs : for reference click here 1:47 seconds in http://www.youtube.com/watch?v=aqM37QefrMk

-Row 1,000 meters

Took me 27:22 and I was really struggling to push myself so yu might do this faster but still a good one.

ROAR!!!!!

15 minute amrap:

3 muscle ups

6 power cleans (155#)

12 pistol squats (6 ea. leg)

Got through 3 complete rounds plus 1 muscle up.

Finished it off with 4 rounds of 100 m sprints in the parking lot. Started clock, sprinted down to the street (100 m) and walked back that's 1 round. Finished 4 rounds in 5:37 (including the 4th walk back). Knee wasn't such a fan of this part.

Corrective Exercises

Ok, so it's been quite some time since I've checked out the blog, so I'm kicking off my new participation with some corrective exercises. If you're like me, and you spend a good part of your waking hours stuck at your desk, then you may be suffering with a lot of the same issues as me. I spent a good part of the last few years nursing several injuries that limited much of my activities, and were all spawned from tight muscles through the hamstrings, IT bands, and hip flexors. I will begin posting the exercises I use to repair these issues and strengthen my core. Here's today's:

FOAM ROLLER (Inhibit)
Back of the Hip:
1. Sit with foam roll on back of hip.
2. Cross same foot to opposite knee to increase pressure (optional).

Movement
1. Slowly roll back of hip; apply pressure on tender spots for 30 seconds.

Front of the Hip:
Start
1. Lie with foam roll on side, in front of hip.
2. Cross top leg over lower, with foot touching floor and bottom leg raised off floor.

Movement
1. Slowly roll front of hip, slightly in front of hip joint; apply pressure on tender spots for 30 seconds.

Calf:
Start
1. Place foam roll under mid-calf.
2. Cross opposite leg to increase pressure (optional).

Movement
1.Slowly roll calf; apply pressure on tender spots for 30 seconds.


STRETCH/LENGTHEN

Hip Rotator Stretch:
Start
1. Lie on back with foot placed over opposite thigh.

Movement
1. Place hand on knee and pull to opposite shoulder until stretch is felt in back of hip.
3. Hold 30 seconds.

Standing Hip Rotator Stretch:
Start
1. Stand with one leg back and other forward. Point toes of back foot inward.

Movement
1. Squeeze butt muscles and shift body forward, straightening rear leg.
2. Raise arm - same side as rear leg - to opposite side until stretch is felt in front of pelvis.
3. Hold and rotate back; hold 30 seconds.

Wall Calf Stretch:
Start
1. Facing wall, stand with feet straight in staggered stance.
2. Lean against wall with upper body; rear leg extended.

Movement
1. Maintain straight line from head to heel of back foot, bend arms to move chest toward wall until stretch is felt in back of lower leg.
2. Hold 30 seconds.


CORE ACTIVATION

Floor Bridge:
Start
1. Lie on back with knees bent, feet flat and shoulder-width apart.

Movement
1. Draw-in belly button and squeeze butt muscles.
2. Lift pelvis off floor until knees, hips and shoulders are in line, pushing through heels.
3. Lower pelvis to floor.

Floor Cobra:
Start
1. Lie on stomach with arms alongside body, palms facing floor.

Movement
1. Draw-in belly button, squeeze butt muscles and pinch shoulder blades together.
2. Lift chest and hands off floor, keeping arms straight.
3. Hold two seconds.

Filthy 50

This was the worst idea ever for the morning after easter sunday.

50 box jumps (24")

50 jumping pull ups

50 kettle bell swings (53#)

50 walking lunges (50 steps total, so 25 each leg)

50 knees to elbows

50 push press (45#)

50 back extensions (we did 45# good mornings)

50 wall ball (20#)

50 burpees

50 double unders

Almost Pukey McPukersoned.

More Snatch

10 minutes, 3 snatches on the minute

Doing full snatches (into an overhead squat)

I rocked 115# and got 24 in 10 minutes

Then we did an 8 min AMRAP

15 (20#) med ball squat cleans

100 mountain climbers

mountain climbers suck, and i was gassed from all that snatch (giggity)

Got through 2 rounds, and 60 mountain climbers on the third.

Shoulders, Cardio and Chesticle Action

Warmed up with:

400 m run

5 strict pull ups

10 push ups

20 pass throughs

25 wall balls

30 double unders

Then we worked up to our 10-rep-max push press

(did 65, 95, 115....got 6 at 135)

Then 4 rounds, 2 minutes on/2 minute rest:

400 m run

max hand release push ups

So you start the clock, run your 400m and bang out as many HR push ups as you can before the clock strikes 2 minutes. then rest for 2 minutes, and start your second round (clock will be at 4 minutes at start of round 2). Repeat for 4 rounds. Count your total number of push ups....I got 58.

Tough Guy Tuesday

10 Dead lifts (70% of your 1RM)

20 CTB Pull Ups

8 DL

16 CTB

6 DL

12 CTB

4 DL

8 CTB

2 DL

4 CTB

I did 225# for the dead lifts. Forearms got tired quick, took me 10:23. Still sore from EVA on Friday (that filthy whore), my CTB's were hurting.

Then we blasted out 3 rounds of 30 second L-sits. Held my first one for 25 seconds. Just keep track of your time, rest as needed, i finished in 4:48.

Triple Crown of Hate

warmup with:

400 m row

5 strict pull ups

10 push ups

15 situps

20 good mornings

25 wallballs

30 double unders

WOD - 16 minute AMRAP:

6 ring dips

9 overhead squatopussbags (95#)

12 burpees

I got 4 complete rounds plus 6 ring dips in the fifth.