We got together for another Saturday morning fun fest!
It was a nice 6 rounds of fun.
Started with the WOD
6 rounds
6 Sprawls
2 laps of the prowler, weighted with 60lb
6 Clean and presses, olympic bar
6 squats
I finished the 6 rounds in 18 minutes flat. No breaks, just get it done.
We then moved on to abs
15 leg raises
15 pelvic thrusts
1 minute break
15 leg raises, holding a sandbag straight up!
15 pelvic raises, holding same bag up
Finished with a 1/2 km walk carrying a sandbag! Nice and crisp outside, thankfully!
That was it... Another nice workout!
Saturday, October 30, 2010
Thursday, October 28, 2010
Hostyle Conditioning - Class - Crossfit focusing on strength
Tonight we did some dead lifts mixed in with the usual stuff, was nice to revisit some strength stuff.
Here is what we did
Standard WOD
We then moved downstairs...
5 rounds
30 seconds of dead lifts with the Olympic Bar (I used 195lbs)
30 seconds of squats
1 minute rest
Dead lifts started to feel real heavy in round 4 and 5!
Then we moved on to stations
battle ropes
10kg ball slams
step ups
9kg ball slams
We did a couple of rounds, breaks here and there, mixed in. Finished with 1 minute straight on the battle ropes.
Was a great workout!
Here is what we did
Standard WOD
We then moved downstairs...
5 rounds
30 seconds of dead lifts with the Olympic Bar (I used 195lbs)
30 seconds of squats
1 minute rest
Dead lifts started to feel real heavy in round 4 and 5!
Then we moved on to stations
battle ropes
10kg ball slams
step ups
9kg ball slams
We did a couple of rounds, breaks here and there, mixed in. Finished with 1 minute straight on the battle ropes.
Was a great workout!
Wednesday, October 27, 2010
Hostyle Conditioning - Class - Kettle Bell - Craziest one yet!
Tonight we did some kettle bell action. I was feeling a little bit tight in the lower back, but I gave it my all...
Here is the crazy workout
Standard WOD
Phase one
5 minutes of 1/2 Turkish get ups
Basically doing sit ups while holding a kettle bell over your head.
2 minutes of Kettle bells swings, started with 24kg, have to drop to 16kg lol!
Phase 2
Double kettle bell moves... these are crazy, take some standard kettle bell moves, and double them up!
Double clean and presses 2 16kg bells 4 reps for 4 rounds, just get them done, no rests
Double kettle bell squats 2 16kg again, 2 rounds of 8 reps
Double bend over rows, 2 16kg, 2 sets of 8
Basically 8 squats, into 8 bent over rows, repeat, no break.
These were really tough, adding the extra Bell was crazy!
Phase 3 (rediculious)
I will probably mark some stuff down wrong, since we did so much...
1st round
L hand snatch
L hand swing
L hand clean
30 seconds of each! No break! LOL... crazy
Then
R hand snatch
R hand swing
R hand clean
Same 30 seconds of each straight
30 seconds of Planks (our so called break!)
The trainer said it was a little aggressive, so we changed it up into...
30 seconds of each
L handed snatch
R handed snatch
30 second break
30 seconds of each
L handed clean
R handed clean
30 second break
30 seconds of each
L handed swings
R handed swings
2 rounds of the above... Yeah, I know, not much for a break... still just as challenging. I used the 16kg bell for all of the moves mentioned.
Just to make it crazier, the last round of swings was actually a full minute of alternating swings.
Another class down, I am going to stop typing now, as my hands and arms are dead tired.
Here is the crazy workout
Standard WOD
Phase one
5 minutes of 1/2 Turkish get ups
Basically doing sit ups while holding a kettle bell over your head.
2 minutes of Kettle bells swings, started with 24kg, have to drop to 16kg lol!
Phase 2
Double kettle bell moves... these are crazy, take some standard kettle bell moves, and double them up!
Double clean and presses 2 16kg bells 4 reps for 4 rounds, just get them done, no rests
Double kettle bell squats 2 16kg again, 2 rounds of 8 reps
Double bend over rows, 2 16kg, 2 sets of 8
Basically 8 squats, into 8 bent over rows, repeat, no break.
These were really tough, adding the extra Bell was crazy!
Phase 3 (rediculious)
I will probably mark some stuff down wrong, since we did so much...
1st round
L hand snatch
L hand swing
L hand clean
30 seconds of each! No break! LOL... crazy
Then
R hand snatch
R hand swing
R hand clean
Same 30 seconds of each straight
30 seconds of Planks (our so called break!)
The trainer said it was a little aggressive, so we changed it up into...
30 seconds of each
L handed snatch
R handed snatch
30 second break
30 seconds of each
L handed clean
R handed clean
30 second break
30 seconds of each
L handed swings
R handed swings
2 rounds of the above... Yeah, I know, not much for a break... still just as challenging. I used the 16kg bell for all of the moves mentioned.
Just to make it crazier, the last round of swings was actually a full minute of alternating swings.
Another class down, I am going to stop typing now, as my hands and arms are dead tired.
Tuesday, October 26, 2010
Hostyle Conditioning - Class - Mobility
Our active rest night was once again upon us. We had Brian running the show.
We did a bunch of warm-up moves for longer times and reps, taking our time, making sure we kept our bodies @ about 6/10 for exertion, since it is active "rest".
Moves included
bird dogs
fire hydrants
scorpions
reverse scorpions
arm curls
a bunch of leg stretches
neck stretches
and a bunch of others I cant remember ...
Next came the 1o minutes of easy cardio
stations, 30 seconds on, 30 seconds off
push ups
squats
horizontal rows
lunges
mountain climbers
2 rounds
We then finished with the painful foam rollers...
Fun night
We did a bunch of warm-up moves for longer times and reps, taking our time, making sure we kept our bodies @ about 6/10 for exertion, since it is active "rest".
Moves included
bird dogs
fire hydrants
scorpions
reverse scorpions
arm curls
a bunch of leg stretches
neck stretches
and a bunch of others I cant remember ...
Next came the 1o minutes of easy cardio
stations, 30 seconds on, 30 seconds off
push ups
squats
horizontal rows
lunges
mountain climbers
2 rounds
We then finished with the painful foam rollers...
Fun night
Monday, October 25, 2010
Hostyle Conditioning - Class - Kettle Bell Crushing
Tonight we did an aggressive routine for the intermediate class.
I was wondering do I belong in this class when I watched Curd writing on the board what we were doing... WOW... ha ha
Here is what we did
Standard WOD
Phase one
2 minutes of Turkish Get ups
2 minutes of figure 8's with a hand slap
Phase two
3 a side - 1 leg deadlift (24kg)
5 a side - 1 arm overhead presses (16kg)
6 Squats - 24kg
5 rounds, no breaks. 10 minutes was allotted for this phase, I finished in the 6 minute range!
Phase 3
1 arm High Pulls (16kg)
6 a side
10 ROUNDS!!!! LOL
Top of the minute routine, so you do the 12 pulls and then whatever you have left in the minute, that is your break... I finished most of the rounds in 28-30 seconds, so was basically 30 on 30 off...
That was the end of the workout! I am really starting to enjoy the kettle bell classes! Thanks Shier for the big push!
I was wondering do I belong in this class when I watched Curd writing on the board what we were doing... WOW... ha ha
Here is what we did
Standard WOD
Phase one
2 minutes of Turkish Get ups
2 minutes of figure 8's with a hand slap
Phase two
3 a side - 1 leg deadlift (24kg)
5 a side - 1 arm overhead presses (16kg)
6 Squats - 24kg
5 rounds, no breaks. 10 minutes was allotted for this phase, I finished in the 6 minute range!
Phase 3
1 arm High Pulls (16kg)
6 a side
10 ROUNDS!!!! LOL
Top of the minute routine, so you do the 12 pulls and then whatever you have left in the minute, that is your break... I finished most of the rounds in 28-30 seconds, so was basically 30 on 30 off...
That was the end of the workout! I am really starting to enjoy the kettle bell classes! Thanks Shier for the big push!
Hostyle Conditioning - Class - Saturdays are best spent getting crushed!
Today is not Saturday morning of course, I was a little lazy, so I am writing 2 blogs today...
Saturday was another fun filled cross fit class.
We did some standard things to welcome Eric again to our environment... that is not to say it was easy! That's for sure!
We did some oldies as well, some I have certainly missed.
WOD
We worked the first half downstairs, then finished upstairs.
We did 4 stations
deadlifts (135lb Olympic bar)
Ball slams (25lb)
DB Curls (25lb)
Battle ropes!
30 seconds on each, keep moving no breaks in between...
1 minute break after each round
Did a few rounds
Headed back upstairs for 2 stations:
Pelvic thrusts from our backs
Face pulls with the bands
30 seconds of each, 1 minute rest between sets.
Did some doubles of course here and there, that's a full minute of a move!
After these rounds we hit the rowers for 500m!
End of workout!
Saturday was another fun filled cross fit class.
We did some standard things to welcome Eric again to our environment... that is not to say it was easy! That's for sure!
We did some oldies as well, some I have certainly missed.
WOD
We worked the first half downstairs, then finished upstairs.
We did 4 stations
deadlifts (135lb Olympic bar)
Ball slams (25lb)
DB Curls (25lb)
Battle ropes!
30 seconds on each, keep moving no breaks in between...
1 minute break after each round
Did a few rounds
Headed back upstairs for 2 stations:
Pelvic thrusts from our backs
Face pulls with the bands
30 seconds of each, 1 minute rest between sets.
Did some doubles of course here and there, that's a full minute of a move!
After these rounds we hit the rowers for 500m!
End of workout!
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