Finally...Access to a Gym!

NOTE: This was my first workout post-cross-country move where I had access to a gym and some equipment.  I couldn't wait to get my hands on a barbell.  I went a bit overboard and stayed at the gym for far too long, but desperate times call for desperate measures. 

MINI-WOD #1 (Erin's version of CrossFit Open WOD 13.4):
4 Rounds -
3-6-9 x
*Power Clean + Jerk (95)
*Toes-to-Bar
*1 min. REST

MINI-WOD #2 (Erin's easier version of CROSSFIT S3's WOD on 3/26/13):
21-18-15-12-9-6-3 x
*Overhead Squat (65)
*Burpee-Lateral Hop over bar

MINI-WOD #3:
*100-80-60-40-20 x Double-Under
*10 x Super High Box Jump (30")

Road Warrior WODs

I've been traveling with my family for the past week, as we are currently in the think of our giant cross-country move from Charlotte, NC to Southern California.  I've not had access to a gym, nor to much equipment really, except for my jump rope (and whatever we could find in weird hotel gyms).  Below are a bunch of workouts/ mini-WODs I've done over the past few days:

#1: For Time:
*50 x Double-Under
*25 x Burpee
*40 x Double-Under
*20 x Burpee
*30 x Double-Under
*15 x Burpee
*20 x Double-Under
*10 x Burpee
*10 x Double-Under
*5 x Burpee
(workout from Liz Naum)

#2: 30 min. AMRAP -
*10 x Burpee
*20 x Air Squat
*10 x alt. Pistol
*20 x Mountain Climb (R and L = 1 rep)
*10 x Lunge Jump (R and L = 1 rep)
(great goal: 10+ rounds)

#3: Deck of Cards (used my iPhone app: "Cards WOD") -
*Hearts = Hand-Release Push-Up
*Clubs = Grasshopper (R and L = 1 rep)
*Spades = DB Thruster
*Diamonds = DB Plank Row (R and L = 1 rep)
*Joker #1: 50 x V-Up
*Joker #2: 10 x DB Man Maker

#4: 10 Rounds -
*30 sec. x Double-Under
-30 sec. REST
*30 sec. x Burpee
-30 sec. REST
*30 sec. x Squat Jump
-30 sec. REST

#5: 20 Rounds for Time -
*5 x Burpee
*10 x Sit-Up

#6: 8 Rounds for Time -
*30 sec. x Handstand Hold vs. wall
*10 x Star Jump

#7: For Time -
*10 x Handstand Jack Knife to Vertical Jump
*10 x Handstand Jack Knife to Tuck Jump
*10 x Handstand Jack Knife to Pike Jump

#8: For Time -
*100 x Lunge Jump (R and L = 1 rep)
*80 x Front Squat (hold whatever heavy household object you can find chest high in front of you)
*60 x Donkey Kick to Push-Up
*40 x Deck Squat Pistol (20 reps per leg)

Tortured by TENS

This was my 5am zero-equipment workout by myself at home today...ugh!  Took me about 50 minutes.

10 Rounds for Time -

*10 x Burpee 

*10 x Hand-Release Push-Up

*10 x Pistol (5 x R, then 5 x L)

*10 x Squat Jump 

*10 x Knees-2-Elbows Tuck Jump

*10 x Star Jump

*10 x alt. Lunge Jump 

*10 x V-Up

*10 x Side Elbow Plank Hold + Leg Lift (10 x R, then 10 x L) 

*10 x Handstand Shoulder Tap (R and L =1)

"Out with a BANG!" (Good Bye, S3. I LOVE You.)

EQUIPMENT: Partner, Bumper Plate (35/25)(Rx+: 45/35)

WARM-UP:

*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Mantis/ Plow

8 Rounds (2 min.) -

*15 sec. x High-Knee Run

*1 x Pop-Up Push-Up

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PARTNER WOD FOR TIME: (1 partner works, while other rests)(60 min. time limit)

*800m Run (take turns at 200m course)(Rx+: both partners run 800m together)

*80 x Burpee

*80 x Plate Front Squat (35/25)(Rx+: 45/35)

*80 x OH Plate Lunge in place (R and L = 1)

*80 x Plate Windshield Wiper (R and L = 1)

*8 ea. partner x Wall Walk (partners may work simultaneously)

*600m Run (take turns at 200m & 100m course)(Rx+: both partners run 600m together)

*60 x Burpee

*60 x Plate Front Squat 

*60 x OH Plate Lunge in place 

*60 x Plate Windshield Wiper 

*6 ea. partner x Wall Walk (partners may work simultaneously)

*400m Run (take turns at 200m course)(Rx+: both partners run 400m together)

*40 x Burpee

*40 x Plate Front Squat 

*40 x OH Plate Lunge in place 

*40 x Plate Windshield Wiper 

*4 ea. partner x Wall Walk (partners may work simultaneously)

*200m Run (take turns at 100m course)(Rx+: both partners run 200m together)

*20 x Plate Front Squat

*20 x Star Jump

*20 x OH Plate Lunge in place 

*20 x Plate Windshield Wiper

*2 ea. partner x Wall Walk (partners may work simultaneously)

HOLD STILL!!

Above: Every heard the Yo Gabba Gabba song that goes like this? "Wiggle, wiggle, wiggle - Go! Wiggle, wiggle, wiggle - Go! Ho-o-o-o-ld St-i-i-i-i-ll!"

EQUIPMENT: Barbell (95/65)(Rx+: 115/85), KB (53/35), Rings, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run

*400m Row

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WORKOUT PATTERN:

4 Rounds @ Ea. Station (8 min.) -

*1 min. AMRAP x Active Movement 

*1 min. x Static Hold

*SCORE = Total # Reps of Active Movement

*PENALTY: Deduct 3 Reps for every drop from Static Hold

#1: 4 Rounds -

*1 min. AMRAP Power Clean + Press 

*1 min. x OH Barbell Hold

(Score: total Clean & Press over 4 rnds. (less any penalty deductions))

#2: 4 Rounds -

*1 min. AMRAP KB Swing

*1 min. x Handstand Hold v. Wall (sub: 90 degree decline plank)

(Score: total KBS over 4 rnds. (less any penalty deductions))

#3: 4 Rounds -

*1 min. AMRAP Front Squat

*1 min. x Top of Ring Row Hold

(Score: total Squat Clean over 4 rnds. (less any penalty deductions))

#4: 4 Rounds -

*1 min. AMRAP Deadhang Toes-to-Bar

*1 min. x Hold Plank (atop hands)

(Score: total T2B over 4 rnds. (less any penalty deductions))

TOTAL WORKOUT SCORE 

= Total C&P + Total KBS + Total FS + Total T2B

"Sweat Angel"

“The Sweat Angel Workout”

(as dubbed by Brian Williams)

Above: The aftermath of CROSSFIT S3 stud, Brian Williams, doing this workout.

EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), Barbell (75/53)(Rx+: 85/63), AbMat (for HSPU)

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Row

*200m Run (100m Fwd. there/ 100m Bkwd. back)

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MAIN SET:

5 Rounds -

*400m Run

*50-40-30-20-10 x Wall Ball

*50-40-30-20-10 x Ball Slam

*25-20-15-10-5 x Push Press

-4 Minute Recovery-

FINISHER:

AMRAP in remaining class time -

*250m Row

*12 x Handstand Push-Up (sub: 90 Degree Decline Push-Up; Pike Push-Up)

*6 x Deadhang Chin-Up

"And the Joker Got Away, Hey" (My Last Class at the Y of Greater Charlotte)

NOTE: This is a preview of the Cardio-Strength class I will be teaching at the Siskey YMCA tomorrow morning (Wed (3/13); 9:20am - 10:25am).  Sadly, this is the last time I will teach at the YMCA of Greater Charlotte before I move with my family to Southern California.  I will miss you all terribly!

EQUIPMENT: Heavy Dumbbells (i.e. 12s to **20s), Mat

WARM-UP:

*Active Stretches: Toe-Hold Squat/ Down Dog Ankle Raise/ Side-to-Side Lunge

8 Rounds (2 min.) -

*15 sec. x High-Knee Run

*1 x Pop-Up Push-Up

8 Rounds (2 min.) -

*15 sec. x Speed Skater

*1 x Pop-Up Push-Up

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I) “DECK OF CARDS:” 

*Hearts = Hand-Release Push-Up (challenge: + All-4’s Hop)

*Diamonds = (OH) Lunge Jump (R and L = 1)(challenge: Arms Overhead)

*Spades = Stiff-Leg Deadlift High Pull

*Clubs = Thruster 

*Joker #1 = 30 Burpees

*Joker #2 = 10 Man Makers

RULES:

*We will go 1x thru the entire deck (54 cards), picking one card at a time at random; do the exercise assigned for that suit; reps = the # on that card

*Face Cards = 10 reps; Aces = 20 reps 

*= 95 reps per exercise

*We move onto the next card as soon as Erin + ~5 more people are done  w/ ea. assignment; move on immediately when next assignment is called out

*Try challenge movements especially during low rep assignments

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-2 min. REST (while Erin changes exercises in iPad app)

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II) “DECK OF CARDS AMRAP FINISHER:” (in remaining class time)

*Hearts = V-Up 

*Diamonds = Star Jump

*Spades = Deck Squat

*Clubs = Bent-Over Fly

*Joker #1 = 15 Burpees

*Joker #2 = 5 Man Makers

RULES:

*Same rules as above (just new exercises)

*But this time, we won’t have enough time to get through the entire deck again; will just go through as many cards as possible in our remaining class time

"Buy In/ Buy Out"

EQUIP: Barbell (115/85)(Rx+: 135/95), Rower, Jump Rope

WARM-UP:

*Active Stretch

-then:

*400m Run

*30 x Air Squat

*20 x Pike Push-Up

*10 x Squat-Thrust-Jump (= burpee without a push-up)

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MAIN SET:

*BUY IN: 10 x Wall Walk 

-then:

10 Rounds -

*10 x Hang Power Clean (115/85)(Rx+: 135/95)

*100m Run

*10 x Romanian Deadlift (115/85)(Rx+: 135/95)

*100m Row

-then:

*BUY OUT: 10 x Wall Walk

(Erin: 31:05 Rx+)

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-2 min. Recovery 

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FINISHER:

5 Rounds -

*50 x Double-Under (sub: 75 singles)

*5 x Double Burpee-Pull-Up (2 push-ups to 2 pull-ups)

Deck of Cards

“DECK OF CARDS”

EQUIPMENT: Pull-Up Bar (assistance band, if necessary), Slam Ball (30/20), Box (24/20)

WARM-UP:

5 min. “Deck of Cards” Warm-Up AMRAP:

Hearts = Air Squats

Diamonds = Lunges

Spades = Mtn. Climbers (R and L = 1)

Clubs = Step-Ups (x# R, then x# L)

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“Deck of Cards” #1 (1x Thru Entire Deck (54 cards)):

Hearts = Pull-Ups

Diamonds = Ball Slams

Spades = Hand-Release Push-Ups

Clubs = Box Jumps

Joker #1 = 30 Burpees

Joker #2 = 50 Wall Balls (w/ slam ball)

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RULES:

*Pick one card at a time at random; do the exercise assigned for that suit; reps = the # on that card (face cards = 10 reps, Aces = 11 reps)

*We go 1 x through the entire deck (= 85 reps of ea. exercise/ suit)

*45 minute time cap

*we move onto the next card as soon Erin + 1 or more people are done w/ ea. assignment; when I call out the next assignment, move on right away

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"S3 Seven" + "S3 Five" = S3 STRONG

EQUIP: Box (24/20)(Rx+: 30/24), KB (1.5/1.0)(Rx+: 2.0/1.5), Slam Ball (30/20), Barbell (85/65)(Rx+: 95/75)

WARM-UP:

*Active Stretch

-then:

2 Rounds -

*200m Row 

*20 x Weightless OH Squat

*10 x Push-Up (focus = perfect form)

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“THE S3 SEVEN:”

7 Rounds -

7 x Clapping Push-Up (sub: shoulder-tapping push-up)

7 x Burpee

7 x K2E 

7 x Box Jump

7 x Ball Slam

7 x KB Swing 

7 x KB Deadlift High Pull

-2 Min. Recovery-

“THE S3 FIVE:”

5 Rounds -

5 x Evil Wheel

5 x Barbell Burpee-Deadlift (bar push-up + hop in + deadlift)

5 x Hang Squat Clean

5 x Thruster

5 x Push Press

Unbroken Speed

EQUIPMENT: Barbell (85/65)(Rx+: 95/75), Slam Ball (30/20), Box (24/20), Jump Rope, Rower

WARM-UP:

*Active Stretch

-then:

*400m Run

*300m Row

*200 x Jump Rope Singles

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SET #1:

*7 min. x Unbroken Reps of: Curtis P (Power Clean + Front Lunges R and L)

*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:

*250m Row

*50 x Double-Under (sub: 50 x Lateral Bar Hop)

*200m Row

*40 x Double-Under

*150m Row

*30 x Double-Under

*100m Row

*20 x Double-Under

SET #2:

*7 min. x Unbroken Reps of: Burpee-Box Jump

*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT (just reverse the order):

*20 x Double-Under

*100m Row

*30 x Double-Under

*150m Row

*40 x Double-Under

*200m Row

*50 x Double-Under

*250m Row

SET #3:

*7 min. x Unbroken Reps of: Overhead Squat

*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:

*250m Row

*50 x Double-Under 

*200m Row

*40 x Double-Under

*150m Row

*30 x Double-Under

*100m Row

*20 x Double-Under

"THREE-SIX on 3/6" (Siskey Y Total Strength Preview)

EQUIPMENT: High Step, Heavy DBs, 1 Heavy KB, Mat

“Three-Six on 3/6”

WARM-UP:

3 Min. AMRAP - 

30 x Jack

3 ea. x Step-Back Lunge + Step-Up

3 ea. x Shoulder-Tap Incline Push-Up

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“UP BY 3‘S FOR 6 MINUTES” SET #1:

6 Min. Ladder AMRAP (all RIGHT LEG!!) -

*3-6-9-12, etc. x KB OH Split Squat (R arm overhead)

*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)

*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS (5 min. set) -

Within 1 Minute: 35 x KB Swing (note: goal is TOUGH; you are supposed to miss reps)

*1 min. Rest b/w rounds

*Over 3 rounds, total up # missed reps below 35 = # Burpees to complete @ end

-just get an average from the class...that’s the # we’ll all do together

“UP BY 3‘S FOR 6 MINUTES” SET #2:

6 Min. Ladder AMRAP (all LEFT LEG!!) -

*3-6-9-12, etc. x KB OH Split Squat (L arm overhead)

*3-6-9-12, etc. x Weighted Step-Up (DBs in front rack)

*3-6-9-12, etc. x Single-Leg Bodyweight Deadlift (reach out in front to touch floor)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 30 x KB Bottom-Up Thruster

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 30 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #3:

6 Min. Ladder AMRAP (all SHOULDERS!!) -

*3-6-9-12, etc. x Bent-Over Fly OR Seated Shoulder Press (V-Sit?)

*3-6-9-12, etc. x DB Push-Up (mod: on knees)

*3-6-9-12, etc. x Decline DB Row (feet atop bench)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 25 x KB Deadlift High Pull

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 25 = # Burpees to complete @ end

“UP BY 3‘S FOR 6 MINUTES” SET #4:

6 Min. Ladder AMRAP (all ABS!!) -

*3-6-9-12, etc. x Hollow Rock

*3-6-9-12, etc. ea. side x Elbow Plank Hip Dip (all reps R, then all reps L)

*3-6-9-12, etc. x Plank Jack Up/ Down Bench (lower bench)

(increase reps of ea. exercise by 3 ea. round for 6 minutes)

3 ROUNDS -

Within 1 Minute: 20 x DB Squat-Thrust-Deadlift

*1 min. Rest b/w rounds

*Over 3 rounds, total up avg. # missed reps per person below 20 = # Burpees to complete @ end

"Cindy" Models Different Looks

EQUIPMENT: Pull-Up Bar (set up band and box?), Bumper Plate (45/25), Slam Ball (20/15)

WARM-UP:

*Active Stretch + 500m Row

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5 Min. AMRAP “Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

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*100m Walking Lunge (outdoor course OR 10 x 10m lengths inside)

*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee

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5 Min. AMRAP “Jumping Cindy:”

*5 x Jumping Pull-Up (from floor)(mod: from box)

*10 x Plyo Plate Push-Up

*15 x Squat Jump

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*100m OH Plate Walking Lunge

*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee

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5 Min. AMRAP “Weighted Cindy:”

*5 x Knee-Squeeze Slam Ball Pull-Up 

*10 x Rolling Slam Ball Push-Up OR Plate-on-Back Push-Up

*15 x Bumper Plate Front Squat

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*100m Single-Arm Slam Ball OH Walking Lunge (1/2 distance R; 1/2 L)(sub: DB)

*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee

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5 Min. AMRAP “Isometric Cindy:”

*10 sec. Top-of-Pull-Up Hold

*20 sec. Bottom-of-Push-Up Hold

*30 sec. Bottom-of-Squat Hold (challenge: w/ arms straight OH)

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*100m Backward Walking Lunge 

*Early Finishers: AMRAP of 6 x Lunge Jump + 2 x Burpee

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FINISHER: AMRAP w/ remaining time in class “Running Cindy:”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

*100m Sprint