Wednesday Wipeout 2.1.12

Are you planning on joining us for the Wipeout tomorrow night? I'm excited to see what Kirk has in store for us.

So far, here is who I know is planning on being there:
Kirk
Mark
David M
Tyler
Laura

Please post a comment with your intentions.

mark

Wipeout 1.25.12 Re-Cap & Dan T. Fitness Test Results

Before we started our main workout last night, Dan T. did his 7 station Fitness Test to establish his baseline.

Kirk continues to surprise us with new additions to the workout. I really enjoyed the "Pommel Horse" apparatus that he discovered. With a few tweaks, that could become a fan favorite. The advanced "Burpee" into a pull-up was definitely interesting. And, the "Kettle Bell Swing" has left a resonance in my legs. Wow!

As always, it was a great workout, even if I didn't have the gas or motivation to push myself to the limit. I'm proud of everyone for trying these new and difficult exercises. It's the randomness of the Circuit that will keep it interesting and continue to increase total body strength. Keep it up. Welcome to our newest attendee, Beth. Thanks to Morgan for operating the timer.

Here is the list of exercises we did:
Air Squats
Kettle Bell Throw
Jump Rope / Pommel Horse
Ring Dips
Superman
Box Jumps
Ball Throw
Calf Raises / Wall Sits
Burpee to Pull-up
Walking Lunges
Bear Crawl - Crab Crawl
Rope Climb

Have a great weekend. We'll see you all next Wednesday.

Pre-Wipeout Ring workout & Circuit setup

Kirk has told me that he will be down at the Shop early tonight to do a separate Ring Workout. He wants to try out some techniques he's been studying in order to perform some of the advanced skills on the rings. If anyone is available or interested in trying them out, I believe that he will be down there a little after 6pm tonight.

Also, If anyone gets there a little early and wants to help setup, Kirk should be there. Just pound on the door.

See you tonight.

Wipeout 1.25.12

Yes, there will be a Wipeout workout tonight.
Yes, it will be at 7:30 at the usual facility.
Yes, I am late in broadcasting the information.

I've spent the last couple of days back down in Pittsburg. My Dad turned 72 yesterday, and I wanted to spend some time with him. He seems to be doing fine, but it's got to get lonely. I can tell that he really enjoys the company. He needs a dog. Thanks to Sheri for giving me the time off from work to do this.

Kirk has suggested that everyone bring a pair of work gloves. There will be some exercises that will not be done on mats, or on any apparatus. Your hands will be on the floor in many places, so bring something to minimize the dirt accumulation on your hands. I'll try to bring some in various sizes in case someone forgets.

Wipeout 1.18.12 Re-Cap (Test Results)

We had our first fitness test last night, and 12 of us established our baseline for 7 standard exercises:
Push-up
Reach-up
Air Squat
Pull-up
Box Jump
Feet to Bar
Burpee

Here are the results of the Fitness Test:

The Blue shaded boxes denote your starting exercise.

After the Fitness Test, we went into our regular Circuit , consisting of 11 exercise stations and 1 rest station. Our stations were as follows:
Feet to Bar
Burpee
Mason Twist (P90X Ab Ripper)
Squat Press with Bar
Turkish Get-up
Reverse Push-up on Rings
V-up
Box Jump
Ball Throw
Wall Sit
Sprint
Rest

A big thanks, as always, to Kirk for putting this all together. The new pull-up bar is awesome. The new weights and kettlebells will add a new dynamic to the workouts. Thanks to everyone that helped clean-up afterwards.

Look for a post about next weeks workout in a couple of days.

Wednesday 1/18

The Wednesday Night Wipeout will continue this Wednesday, January 18 at the usual place at 7:30.

Because this is an open blog for anyone to see, I'm not going to publish the location or address, to prevent from having 100 random strangers show up at Kirks doorstep on Wednesday Night. Don't laugh, it could happen.

So, let's use this blog as a way to post your intentions to attend, or not. This way everyone can see who is coming.

Thanks