Tatts!

Warmup:
3 sets of:
~20m Two legged long jump
~20m Sprint

Workout:
"Tatts"
Max rounds in 20 minutes of:
5 handstand pushups
7 power snatch (45 lbs)
9 box jumps (21")

I got through 2 rounds and then, during my handstand pushups, I came down a little too hard on my head and tweaked my neck a little. Handstand pushups 2 days in a row....I probably should have put an abmat down for my head on Day 2. I finished the workout by just doing the box jumps along with my teammate to help push her. I cheerleaded her through the rest of it. She got through 11 rounds, baller.

Awesome amounts of awesomeness:

Warmup:
~10yds down and back of:
Skips
Side shuffles
Inchworm
Duck Walk

Burpee ladder 1-2-3-4-5-4-3-2-1


Workout:
4 sets of 45 seconds on, 15 seconds off, max reps (so 16 minutes total) of:
Box jumps starting up top (so have to rebound fast) (I did 12" to save my knee)
Knees to Elbow
Ring Pullups
Handstand pushups

Total reps: 223
NO EFFING ASTERISKS! I did the workout as prescribed. Booyah grandma.

Warmup:
3 sets of:
2 minutes box jumps (20")
10 pushups

Holy crap the warmup almost killed me

Workout:
Push press, 7-7-7 at 70-75-80

I hate when my friends show up later and do more than me, cause compared to the early people, I'm doing a lot of weight, but I know I can do more because I never really max out. Bleh.

Missed yesterday's workout due to my boss taking me to a bar. Good thing, cause it was thrusters and I can't really do them anyway.

Today...

Warmup:
40 seconds on, 20 seconds off, 2 rounds of each exercise:
pushups
jumprope
body rows (stick feet out and hang from rings and pull body up)

Workout:
3 sets of:
500m row
50 deadlift (65 lbs) (prescribed was 55lbs, it was my first time doing more than prescribed!)
50 situps

Then throwing for like 20 minutes with Dane, yay!

Warmup:
20 PVC passthroughs
20 PVC overhead squats
20 PVC push presses
3x there-and-back ~25m sprints

Workout:
50 step ups (20")
50 burpees
50 step ups
50 pullups

The burpees kicked my ass. Hard.

Warmup:
10 squats
10 seconds hold at bottom of squat
10 pushups
15 seconds hold at top of pushup
3x sprint to wall and back (~20m one way)

Workout:
7 sets of:
3 hang squat cleans (70 lbs)
7 dips (band assisted, but I'm close to going to regular dips)
11 kettlebell swings (16 kg)
15 pushups

My arms were HURTING today. I'm getting deep enough on my pushups now though, yay.

Warmup:
500m row
20 squat jumps
on my 21st squat jumps, I decided that my knee is too tanked right now to do the workout (snatches). So I made up my own.

Workout:
50 abmat situps
10 handstand controlled lowering into headstand on wall
50 abmat situps
20 attempts at handstand controlled lowering into headstand, no wall

Basically, I can do the pushup from the headstand to the handstand, but I want to get my balance right so I can go from handstand to headstand with no assistance. Maybe I should get a spotter. I keep remembering my gymnastics teacher Tracy yelling, "Lock out! Stick the handstand!" She also made us do routines to 80s music. It was awesome.

Warmup:
2 sets of:
Lunge 15m with 20lb medicine ball overhead
5 squats w/20lb medicine ball
Lunge 15m with 20lb medicine ball overhead
12kg kettleball swing for time it takes partner to do lunges/squats/lunges
Double unders for time it takes partner to lunge/squat/lunge
Hollow body holds for time it takes partner to lunge/squat/lunge

Workout:
4 sets, max reps of:
45 seconds box jump (23")
15 seconds rest
45 seconds pushups
15 seconds rest
45 seconds toe to bar
15 seconds rest

Josh

I did the first part of the Josh Challenge today!

Warmup:
3 sets of:
~20m sprint
6 wall balls
~20m sprint
7 burpees


Josh:
21 overhead squat (65 lbs)
42 pullups
15 overhead squat
30 pullups
9 overhead squat
18 pullups


Finished in 18:11. Booyah grandma.

Then breakdancing, focusing on down rock, so a lot of extra arm work.

Tonight was hard.

Warmup:
2 rounds of 2 sets each of Tabatas:
Rowing, Situps, Lunges, Jumprope

Then a buncha squats for form.

Workout:
Max rounds in 20 minutes of:
15 pullups
30 pushups
45 squats

I did 3, plus 15 extra pullups.

Hang Squat Clean

Warmup:
3 sets of:
200m row
10 pushups
15 squats

Hang squat clean: 5-3-2 at 45-55-65


Workout:
Hang Squat Clean, 5x3 at 70-75-80-85-90

Murph

It was an amazing 55-ish degrees outside today, so I had to do another workout. I made it a good one.

"Murph":
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

77:55

I accidentally went 1.4 miles on both my runs, and apparently I was supposed to partition my pullups/pushups/squats rather than do all of the pullups, then all the pushups, then all the squats. So this could have been way faster. Whoops.

Then played like 2 hours of ultimate later that night.

AWESOME WORKOUT TODAY! I got to work with the A-team fast girls (I usually get put with the slower, lower weight girls), which made me feel awesome.

Warmup:
3 sets of:
10 squats
10 burpees
15 situps

In the 2nd set of burpees, instead of clapping at the top, me and Meagles did jumping high fives at the top, which was awesome.

Workout:
5x Carry 200 lbs. of weights 30 ft. (I did it in 3 rounds of 75-75-50 for each rep)
75 jumping jacks
50 pushups
75 jumping jacks
160 step ups (it was actually 100 step ups twice, I split it up a little differently)
50 pushups
40 step ups


SO AWESOME!

I DID A WALL HANDSTAND PUSHUP!

Awesomest workout EVER!

Warmup:
2 sets of 10 overhead squats (45 lbs)
PVC active stretching
4 rounds of 20 seconds on - 10 seconds off Tabata kettlebell swings (12 kg), pullups (jumping), and handstands

Workout:
15 handstand pushups (band)
1 toe to bar
13 hspu
3 ttb
11 hspu
5 ttb
9 hspu
7 ttb
7 hspu
9 ttb
5 hspu
11 ttb
3 hspu (switched to smaller band)
13 ttb
1 hspu (WALL! NO BAND! ALL WALL! YEAH!)
15 ttb

This was TOUGH but I now think I can just do straight up handstand pushups on the wall, what up!

Warmup:
500m row
25 overhead squats w/ PVC
Overhead squat: 5-5-3-2 with 35-45-50-55

Workout:
Overhead squats, 5x3 with 60-65-70-75-80 lbs
Then:
30 Double Under
10 overhead squats (35 lbs)
300m row
10 overhead squats
300 regular jumprope
10 overhead squats
300m row
10 overhead squats

Whew. Tough one.

Warmup:
3 rounds of:
12 kg kettlebell swing (180 degree range of motion)
PVC overhead squats
200m row
(kettlebells and squats went as long as it took for the rowers to finish)

Workout:
3 rounds of:
30 pullups
30 box jumps (20 inches)


Then breakdancing class!

Warmup:
4 rounds Tabata squats and jumprope
4 rounds 5 pushup, sprint ~15m, 5 medicine ball cleans to wall ball, sprint ~15m, 5 pullups

Workout:
10-9-8-7-6-5-4-3-2-1 reps of:
65-lb thruster
burpees

My "thruster" wasn't really a thruster, more of a fluid front squat into a push press or shoulder press. My knee was a little sore, so I wasn't really exploding into the thruster motion.

Then Broomball!

After a weekend of awesome ultimate in Tempe (that was a pretty serious workout, I must say), I made it back into the gym on Monday, woot!

Warmup:
Hang Power Snatch 45-55-60, 5-3-2 reps

Workout:
Hang Power Snatch, 5 sets of 3 at 60-60-65-70-75 (only got 2 on the last 75)

I finally got my form right on this one during my 2nd set, and was pleasantly surprised how much easier the lift became once I started doing it correctly. Hooray!