Tuesday Tough 9.18.12

This week saw the return of the poor man's Pommel Horse, a favorite of both Kirk and myself. We were rewarded with a few new exercises suggested and demonstrated by Laura and Tyler Steele. One was a thruster-type move performed on your hands and feet from a push-up type position. We re-named it the "Monkey F***er" because it looks strange. The other was a plank with a twist, alternating lowering your hips to the side. Ouch. And, Kirk had us doing Burpee pullups and arm rotations with weights.

We started with the standard 1 minute circuit, then 45 minute and finally a 30 second no rest lightning round.

Burpee Pull-up
Walking lunges
Jump rope
Battling Ropes
Hops
Pommel Horse
Rope climb
Monkey F***ers
Arm rotations with weights
Twisted Plank
Box jumps
Medicine Ball throws

Tuesday Tough 9.11.12

Our second week back was better, at least for me it was. I already felt stronger and able to do more. But, as the workout progressed, the energy level fell. Thank goodness for the "Lightning Round." And, it wasn't nearly as hot as the week before.

Those in attendance were Kirk, mark, Adam, Dan T. Alex, Kyle, Kurt. Adam and I rode there on our bikes, so were were plenty warmed up.

I wanted to work on shoulders and core last night. As I said above, Adam and I rode there, and we were going to ride back afterwards. We had also already done a 6 mile trail run in the morning, so a very leg intensive workout wasn't going to be a good idea.

So, our workout consisted of:
Wall Sits
Mason Twist (with weight)
Water Jug Carry
Air Squat with Kettle Bell lift
Feet to Bar
Rope Climb
Burpee
Triceps Extension
Scissor Kicks
1-Leg Squat
Knee Ups (on peg board)

We did the standard 1-minute with 30 seconds between stations. Rest. We then did 45 seconds with 20 seconds between stations. Rest. Then the "Lightning Round" 30 seconds with no rest between stations. Then super fast cleanup.

Tuesday Tough 9.4.12

We started up again, only on Tuesdays instead of Wednesdays for the time being. We played with a few different name options, but Tuesday Tough kind of stuck with me. Thanks Tyler.

For our first time back at the "Shop", we kept it kind of easy. We added a new apparatus over the summer - the Battling Rope. We had a nice little group; Kirk, Mark, Tyler, Adam, Dan T. Kyle, and we had 12 stations:
Walking Lunges
Battling Rope
Running backwards
MTN Skiers
Pull-ups
Climbing Rope
Superman roll-over
Prison Squat
Burpee
Chicken pickers
Box Jumps
Pegboard

We started out by doing the standard 1 minute per station. Then we did 30 seconds with no rest between stations.

Wipeout 3.28.12 Fitness Test Re-Cap

It's a wrap. We knocked out the last Wednesday Workout for the season with a Fitness Test. The attendance number were a little light, but with people out sick, and the beautiful weather it was kind of to be expected. Either way, the last 3 months have proven to be beneficial for everyone because the Fitness tests show it.

Here are last nights results:

Kirk is dealing with a strained wrist from hefting heavy concrete board during a construction project, and I'm still nursing a bad Achilles/heel, so we didn't do every exercise.

Please remember that we will not be at the regular location next Wednesday night. Wednesdays are over. Look for information on the new Monday Night time and location, and maybe even M-W-F early morning workout opportunities. It's possible, depending on turn-out, that we may just go with morning workouts through the summer.

Keep working on your own, using the tools we have given you. There is no reason why you cannot do this same stuff on your own 3 days a week or more.

Wednesday Wipeout 3.28.12 - Fitness Test

This Wednesday will be the last scheduled Wednesday Wipeout for the summer. Starting April 2nd, we will be meeting on Monday's. Same time, same place, unless otherwise notified. Kirk and I are hoping to be able to meet more than once a week, and at various locations, utilizing outdoor facilities if and when the weather cooperates.

So, to close out the Winter training session, we will conduct another Fitness Test, in order to gauge our progression. Please come on Wednesday, put forth a strong effort, and finish the Wednesday Wipeout with big numbers on the test.

Look forward to seeing you on Wednesday.

Wednesday Wipeout 3.21.12

I know that the question has been in all of you minds, and you have been getting a little nervous, not seeing a post from me. But fear not. I am back, and we are meeting tonight for our usual Wednesday Wipeout. I'm not sure what we will be doing, but what does it matter. Whatever it is, it will be good, and it will probably hurt.

Hope to see you tonight.

Mark

Wednesday Wipeout - NEW DAY

To be completely honest, I want to move the Wipeout for my own selfish reasons. I really want to be able to attend the Wednesday Night Hill Ride out of Bates City BBQ on Wednesday nights throughout the summer. And in order to facilitate that, I need to move the Wipeout to another night of the week. Kirk and I talked about it, and he has agreed to move the workout to Monday nights.
So, starting April 2, the Wipout will be on Monday nights. We will continue at the current location until the weather is nice enough, and it is light enough to try them outside. That will be discussed and communicated at a later date. Just be aware that Wednesday night will be discontinued for the foreseeable future.

Thank you for your understanding.