Special Wednesday W.O.D.

Warmup – 5 min Jump Rope

Stretch

Round 1 – Stadium Steps – Alternate Lunges Up, Sprint Up, 20 pushups at beginning, midpoint, and end.

5 min Jump Rope

Round 2 – Core Workout

10 min Jump Rope

Stretch

SPECIAL BIRTHDAY W.O.D. (HAPPY BDAY, LOU!)

Warmup – 800m

Stretch

Round 1 – Stairs Up, 20 dips, Stairs Down, 20 mountain climbers

400 Wog

Round 2 – Tabatas – Pushups, Crunches, Squats, Dips

400 Wog

Stretch

Thursday, 5/1 W.O.D.

Warmup – Stadium Steps

Stretch

Round 1 – 4 sets of Shuttle Runs (Numbers, Dots, Triangles), 15 pushups, 10 starjumpers, 10 burpees (OUCH!)

400 Wog

Round 2 – Core: Side Bridges, Regular Bridges, Knee-to-Elbows, Leg Raises, Crunches

400 Wog

Stretch

Chest Workout – 4/30/08

Reps of

Barbell Bench – 115, 135, 145, 145, 135

Incline Dumbbell Bench – 45, 60, 60, 55

Decline Bench – 145, 145, 145

Machine Flyes – 100, 115, 115, 100

Pushup Sets – Medicine ball pushups (3 each side), diamond/wide set (3 each side)

Today’s W.O.D.

Warmup – 800m

Stretch – 10 minutes

Workout, Round 1 – Stadium steps, 20 pushups, 20 squats, 10 pushups, 10 squats (alternating)

Jog 400m

Workout, Round 2 (Tabatas) – Pushups, Lunges, Crunches, Burpees

Cool down 400m

Stretch

Thursday W.O.D.

Warmup – 800m jog

Stretch

Workout, Round 1 – 4 x (60m lunges, 15-20 diamond/tricep pushups, 60m jumps, 20 dips)

Cool down Run – 400m

Workout, Round 2 – Relay x 4 (1-stop Shuttle Runs with Side Bridge Left, Side Bridge Right, Side Bridge Center)

Cool down Wog – 400m

Stretch

Tuesday’s W.O.D.

Warmup

800m easy jog

10 minute stretch

Workout – Round 1 (for time)

200m

25 shoulder pushups

25 dips

200m

20 shoulder pushups

20 dips

200m

15 shoulder pushups

15 dips

200m

10 shoulder pushups

10 dips

Break – 800m easy jog

Workout – Round 2

Tabatas for 6 sets: Pushups, Bridges, Squats, Crunches

Cool down

400m wog

Stretch

Weights and Measures – Day 2

The Flip’s Weights and Measures (Morning)

Weight: 166

BF%: 24.5%

Hydration: 55%

Neck: 14.5

Upper Chest: 39.5

Chest: 40

Arms, at peak of the bicep (L/R): 12.5/12.5

Waist (Fully exhaled): 36

Waist (Fully inhaled): 33

Hips: 36.5

Thighs, 8″ above center of knee (L/R): 20/19.5

Calf, at peak of calf: 16.25/16

 

 

Day II – Felt nauseous once again

Man, it’s been a while. Last night while reading Muscle & Fitness, I came across a group called CrossFit. Apparently, it’s this cultish workout group based all around the nation that do functional, rigorous exercises that are supposed to yoke you up. 

Clearly, I know I have some work. I inquired about joining on behalf of two friends of mine, and I will decide later if it’s gonna fit. But to test it out, I tried out one of their sample workouts called “Angie” (all their workouts are named after women for some reason).

Angie consists of the following:

50-40-30-20-10 reps of the following:

-Double unders

-Sit-ups (real ones)

Since I had a bootleg jump rope that kept whipping me painfully, I decided to do singles but jump as high as if I were doing double unders. I tried just doing double the repetition, but that wasn’t as hard. I then adapted the sit-ups to crunches because, well frankly, my stomach muscles just started to cramp up from being so out of shape. That hurt!

Well, I finished my weaksauce (though still difficult, try it yourself…) version of “Angie” in 9 min 30 seconds. I will try this version again in a month to see if I’ve improved. Maybe I’ll even do it the real way.

After that, I felt I still needed to put in some work, so I ended up doing tabatas for pushups and squats. For those who don’t know, tabatas consist of 8 sets of an exercise done at a rapid pace–20 seconds on, 10 seconds rest x 8 sets. It’s WAY harder than it sounds, and your score is measured by your set with the least number of reps. As crappy as it may seem, my worst pushup set was 8 reps (on my knees) and 10 squats. Mind you, I started off with 25 “real pushups” and 15 squats. 

~the flip

 

Yes, I seriously threw up.

Everything always seem easier in theory than in practice. My first day back trying to replicate fitclub was damn tough. Luckily, I had Jeremy there to keep me motivated. Also, it was nice to have someone to commiserate about how fit we are not. But the good news is we pushed through and finished the workout.

As is expected, I altered the workout slightly because otherwise I’d pass out. Instead of the mile warmup, we made it half a mile, or 800m. And instead of the lunges/squats, we did lunges and squats on the stadium steps. After 1 set of lunges up the stairs and 1 set of jumps up the stairs, I finally gave in and puked in a trash can close by.

As for the rest of my day, it turned out great. My energies were up, I ate really well as a result of the workout, and I’m really happy things are moving. Gonna take it one day at a time.