KB and Bike Rides

Airdyne Warmup - 250 Calories

4 round
15 Kettlebell Squat with Swing
15 each side KB Woodchop
15 each side KB Deadlift
15 each side KB lateral raise
15 each side Front Lunge with KB bicep Curl
15 KB Russian Twist

All exercises with 35lb KB aside from lateral raise and bicep curl - used 26lbers for that.

Plus 100 Calorie Cool down


Went out for a Road Ride with Pat M and Tom G.  Great first ride of the year.

Saturday Fun

Back at Craic.    Good to be back with friends and training.  Brought my runners and it was a good thing as I needed them.

 13 min AMRAP
50 Lunges
40 Sit-Ups
30 KBS @53lbs
20 Goblet Squats
10 Burpees
200M run

Straight into

13 Min AMRAP
200 M Run
15 Pushups
10 Pullups
10 KB Box Step-Ups

1st Wod - 2 plus 25 lunges
2nd Wod - 4 plus 190 Meters

Breakfast!

Recovery Work

 45 minutes on Airdyne

10 minute core strength work

Last Day at Seafire

Up early to get a workout in before I had to leave.


Ride

 

Workout

 3 Rounds with 40lb dumbell
10 Front Squat
20 High Pulls
10 KBS
10 Clean and Press each arm
20 Renegade Rows

 

 Although we didnt see Prince Charles when he arrived yesterday we did see his plane.

Boxing Fit

Rode the bike and then did the BoxFit Class. Boxfit was great. 

 Went back in the afternoon and did the elliptical and some core.

 







Got a bike ride in at the end of the day.

 

 

Seafire Resort Gym

Easy ride and then bike ride

Beachfit Day 2

Bike Warm-Up

Beachfit Day 2

and Hoops at the Ritz Carlton.

Tris, Alphonse and I played 3v3 versus 3 kid from Indiana.  They sure could play.

Workout at Seafire Resort Fitness Center

Warmup on the bike

Beachfit with the former fitness director for New Zealand FBI

3 Different sets of movements

Late Afternoon Run

I was completely dying on the run.  Not used to the heat at all.

Calories AMRAP Series

Calories AMRAP

 3AMRAP
10- DB Deadlifts
10- DB Power Cleans
15- Box Jumps 24/20
AMRAP- Airdyne
Rest 3min
x4
*Score is total calories ridden
*Two DBs. You pick weight.

R1 - 33
R2 - 36
R3 - 39
R4 - 31

KB Flow

KB Flow @70lbs

A) Every 3min x 7
7- KB Deadlifts
7- KB Squat Swings
7- KB Bent over Rows
*1 KB
+
B) 12EMOM
1: AMRAP- Air Squat -> Plank Walkout -> Pushup
2: REST

Chipper

I thought that the wod was going to be similar to last weeks Chipper WOD, it was not just similar it was the same exact wod.   So I made some substitutions and got after it.

A) For Time
1000m-Row
30- Box Step Ups - with 50lb DB
30-GHD
750m-Row
20- Box Step Ups - with 50lb DB
20-GHD
500m-Row
10-Box Step Ups - with 50lb DB
10-GHD


Total time 19:14

CaveMan Training WODS

CaveMan Training WODS

Killer. Killa. Workout

You buy in with 100 calories on the assault bike, 80 for females.
Then you proceed with 12 rounds of:

• 4 snatch into overhead reverse lunge
• 4 push ups ‘any’
• 8 calories on the assault bike (6 for females)

15:31


WOD 2

ZATANNA @35lbs
* 5 x around the body (L)
* 5 x around the body (R)
* 5 x overhead press* 5 x front squat
* 5 x Russian swing
* 4 x single arm overhead press (L)
* 4 x single arm overhead press (R)
10 rounds @35lb

Biathlon Bar

Biathlon bar 50 cal airdyne
50 Back Squats
50 Strict Press
50 DL
500m row
50 Front Squats
50 Push Presses
50 Hang Power Cleans
500m row
50 Overhead Squats
50 Push Jerks
50 Hang Power Snatches
50 cal airdyne


28:50

Row Chipper

Airdyne Warmup

 

Row Chipper
For Time
1000m-Row
30- Goblet Squats
30-Toes to Bar
750m-Row
20-Goblet Squats
20-Toes to Bar
500m-Row
10-Goblet squats
10-Toes to bar

Scoring: Time

 16:09

 Did the WOD with a weighted vest to test if the extra weight is truly a benefit in the row portion when going for meters versus calories.

 

 

Tempo Deadlift

a1 Tempo Deadift 4x4 @185lbs
a2 Banded Hammie Curls 4X10
a3 10 Archups and a 15 sec Hold 

KB FLOW

KB Flow  @53lbs

A1) Turkish Getup
4x3ea

A2) KB Suitcase Deadlift @70lbs
4x10
*Treat as superset
+
B) 7EMOM  44lbs and 53lbs for last EMOM
2- Explosive Pushup over KB
2- Explosive KB Jumps
2- KB Swings
2- Squat Cleans
x2

 

 

Rowing For Crossfit

Rowing For Crossfit

A) Every 7min x3
1000m- Row
Into:
AMRAP in remaining time
50- Double Unders
25- Wallballs 20/14
*Score is AMRAP

 

I changed this to be a 7min EMOM x3 

 1000m- Row
50- Double Unders
25- Wallballs 20/14

 

 

As you can see I am still not recovered.  

 

Airdyne Ride

Airdyne Ride  - 60 minutes

Kettlebell Hell

Airdyne Warm Up
600 Calories








WORKOUT 1
8 KB Side Moves  & 8 shoulder taps
Turkish get up At half way point do 3 presses
3 snatches
Lunge
Holding lunge do 3 deadlift cleans
Back to standing position and do 3 strict press
Keep the bell in the overhead locked out position and perform three reverse lunges.
On the final lunge reverse Turkish get up
Do other side and then repeat
3 Rounds

Followed by 

KettleHell'
5 rounds For Time:
5 double kettlebell cleans
10 front rack kettlebell squats
10 double kettlebell Russian swings
10 front rack kettlebell squats
5 double kettlebell cleans 

Dr. Gold's Magical Elixir WOD

Warm-Up - Airdyne - 325 Calories

 Dr. Gold's Magical Elixir WOD

20 minute AMRAP
Any machine 25 cals
15 thrusters 45#
8 pull-ups


This one had no where to hide. If you went out too hot you would be paying the price.  I tried to keep the pace high but not redline it.   Went well - did have to take a short breather before starting the pullups.   
6 Rounds plus 25 calories and 6 Thrusters.

 Finished with a 20 minute Peloton class on the airdyne.

Back in the Saddle

Peloton Digital and Dumbells

30 min Get Lifted Ride

Followed by dumbbell work

3 rounds of
Deadlifts
Push Press
Man Makers

KB Stuff

Airdyne Warm-Up

 3 Rounds of
 5 reps each side of
4 push ups on the KB
3 Bent over row
2 Squats
1 OH press
rest 1:30 between rounds

then







3 times
5 Rounds of Flow work each side of
One Arm Swing
Clean to Squat
Snatch
Beast to 
Side Kick through

Here are the illustrations of the last two movements which were harder than I expected.

Ended with some Windmills, side bends, ab work and figure 8's