Hostyle Conditioning - Class - Mobility

I night to recover can only mean one thing, mobility.

We did some great stretching and mobility movements to start. The full collection.

Scorpions
Reverse scorpions
Bird dogs
Fire hydrants
Lunges
Toy Soldiers
Combos of flying V situps and superman's

We then did our 10 minutes of cardio

30 seconds on and 30 seconds off of Shouldering sandbags (80lb)
5 rounds

Then 5 rounds of skipping. LOL this was funny for me, since I have never skipped before, this was evident... 30 seconds on and 30 seconds off for these...

Finished with a foam roller pounding!

All in all a good night.

Hostyle Conditioning - Class - Kettle Bell - I'm BACK!!

Well after being sick for almost 3 weeks, I made my return to the Hostyle environment, and it felt awesome! Some old faces, and some new faces, was great!

I was really happy to see my friend Karen there, she rocked it!

Tonight we did..

swings
around the body
figure 8's
halo's

30 sec on 30 sec off, 3 rounds of each move

Complexes

swings, atb, 8's and halos
30 seconds of each no breaks

then we did another one..

swings, halos, atb, swings
30 sec on and 1 min for last swing

30 goblet squats to finish

Yet again, a great workout!

Hostyle Conditioning - Class - Ladders

Tonight we did an oldie style workout. Was nice to revisit it.


Standard WOD to start

After the warm up we did 3 passes with the prowler loaded with 2 kettle bells

We then moved into the dreaded ladder routine.

21, 15, 9, 6 reps of each

Kettle Bells swings
Sprawls
Loaded squats (I used the 40lb bag)

Just get it done, no breaks

We then moved into the cool down part of the workout, well sort of...

Pelvic thrusts 20 reps
Then did 2 sets of 20 reps of raised leg crunches

Done...
Another great night

Hostyle Conditioning - Class - Kettle Bell

200th post! haha... Crazy

Tonight was a kettle bell class, straight forward workout, nothing spectacular to report.

Here is what we did

Standard WOD

Phase one

10 Squat thrusters
10 Push ups
10 Step ups
30 Swings

3 rounds, no breaks, just get it done

Phase two

30 seconds on 30 seconds off

Right hand high pulls
Left hand high pulls

Did a few rounds

Phase three

Complexes to finish

Complex one
Sumo squats
R hand high pulls
Alternating 1 arm swings
L hand high pulls
30 seconds of each, no breaks in between

Complex 2
Sumo Squats
R hand high pulls
L hand high pulls
Mountain Climbers

That was all she wrote.
We did a quick tutorial on 1 leg deadlifts.

Yet another great workout

Hostyle Conditioning - Class - Mobility

A nice easy active rest for tonight.

We did a bunch of warm up moves, but longer durations of each, 60-90 seconds of each.

Lots of moves, way too many to name.

Once we completed these moves, we moved on to a quick 10 minutes of cardio

5 rounds of jumping jax, 30 seconds on 30 off

Then

5 rounds of step ups, 30 seconds on and 30 seconds off, with the 20lb sandbag

We finished with foam rollers to break up the kinks in the armor :)

Was a great night, tomorrow back to kettle bells

Hostyle Conditioning - Class - Kettle Bell - Regular stuff with a little windmill...

Tonight I was back at the kettle bell workout.

It was a simple set of the regular moves...

Regular WOD with some jumping jacks and push ups thrown in.

Phase one

30 seconds on and 30 seconds off

Squat thrusters - 3 rounds
Right cleans - 3 rounds
Left cleans - 3 rounds
1/2 windmills - 4 rounds

Phase two

Complexes

Squat thrusters
Right arm swings
Right arm cleans
Around the body

No rest between moves, 1 minute rest once done

Next complex

1/2 windmill left arm
Left arm swings
Left arm cleans
1/2 windmill right arm

Finished with a Turkish get up demo.

Another great time....

Hostyle Conditioning - Class - Double whammy !!

Today I pushed myself about as hard as I could... 2 workouts!

I started with my regular 9am class. Hostyle conditioning.

Here is what we did

Standard WOD

We then did some good old stations.

30 seconds each

Suitcase dead lifts with 2 kettle bells
Crunches (up and hold for 1 second)
Lunges
Blue band pull downs

We did a bunch of rounds with a 1 minute break in between each round.

As we went, the rounds got hard and harder with doubles, triples and even one quad were introduced...

Once we were done those, we moved on to steel drum over head carries around the gym.

They were empty steel oil drums, we cleaned and pressed them over our heads, then we had to carry them around in circles. I did double laps and a triple, we did a bunch of those and that was that... :)

Now for the next phase for me. Around 2 hours later I was invited to do some power lifting, I haven't done any in a long time, so I said sure! haha...

I don't remember what I did exactly, I did some benching:

135lb for a few reps
155lb for 2 reps
and a couple 165 for 1's

I also did some dead lifting

225lb 4 sets of 5 reps

I finished with some plate raises, 4 sets of 15 with 60 seconds rest in between.

That was the end of my day.. I really feel weird right now, tomorrow and Monday will be a treat. I am glad Sunday is a day of rest!

Hostyle Conditioning - Class - The return of the Javorek...

Tonight was our cross fit class. It was nice to get another one in... However, as soon as I arrived, I knew things were going to be bad... Jo was leaving and all she said was Jevorek. I almost threw up at that point... I hate Jevorek complexes....

Well away we went downstairs...

Started with the standard WOD (warm up of the day)

Jevorek complex.

Hanging clean and press
Squats
shrugs
bent over rows
deadlifts
pushups

All done with an olympic bar. I used the 135lb weight for the deadlifts and shrugs, and a 65lb for the rest..

It normally is 6 rounds of 6 reps, but today it was worse...
3 rounds
20 seconds
30 seconds
60 seconds (ridiculous)

I cant express how difficult the 60 seconds of each move was... It was terrible.

We finished with a ball slam challenge, I partnered with Mike and we did 20 slams each and passed the 25lb medicine ball back and forth for a bunch of rounds, ended up being 6 rounds for me... 120 slams! haha. That was with dead arms... freekin Curd....

All in all, was a great night!

Hostyle Conditioning - Class - Kettle Bell - RELENTLESS

Tonight was a ridiculous workout. I have said many times before that it is the worst ever, but this one took the cake... It never ended... So it seemed!

I would also like to give a big shout out to Mike and Keagan for their first time doing the advanced class.

Here is what we did.

Standard WOD

5 minutes of 1/2 turkish get up sit ups, to warm up some more... haha

Phase one

Double Ladders

1, 2, 3

Swing
cleans
Squats
overhead press

I used 2 16kg bells for these moves, 1 rep of each, then 2 and finish with 3 reps
3 rounds!! No breaks

Phase two

This part was crazy... I felt sick reading it....

Snatches 15 a side
1/2 burpee - 15
Cleans 15 a side
15 Push ups
Alternating 1 hand swings 15 a side
Russian Twists - 10 a side

I used the 16kg bell for all of these moves...

3 rounds of this crap! LOL

No breaks!

I managed to get to the Cleans in round 3... not bad! It was a huge struggle to get that far without dying!

Hostyle Conditioning - Class - Kettle Bell

I joined the 7pm class today for kicks and it was a good workout!

It was some regular moves, with a Tabata mixed in...

Standard WOD

Phase one

5 squat thrusters
10 push ups
90 seconds of step ups

Phase two

30 seconds on and 30 seconds off of each move, for 2 rounds

Squats thrusters
R hand cleans
L hand cleans

Third Phase

Complexes

Swings
Squats thrusters
R handed cleans
L Handed cleans

30 seconds of each, no break in between

Phase four!

TABATA!

2 arm swings...
8 rounds, 20 seconds on, 10 seconds rest... 4:00 minutes of swings basically with minimal rest...
I used the 24kg bell for this.... last round I did 1 arm swings, just to be an idiot, I mean push myself...haha.... Great stuff!

Done, the kettle bell portion.....

Finished with a few rounds of 2 lap prowler pushes. Was weighted with 2 bells (60lb's)

Good workout, as usual