training for the open | "superman"

this workout was difficult.

I finished in 18:05

6 squat cleans @ 115
8 burpees
10 dumbbell snatches @ 55

3rds

6 squat cleans @ 135
8 burpees
10 dumbbell snatches @ 55

3rds

6 squat cleans @ 155
8 burpees
10 dumbbell snatches @ 55

3rds

for time

training for the open | workout 10

my hands were toast and I did this with plain jane plates, so no dropping. I tried to kill it, but the odds were stacked against me.

10 clean & jerk @ 155
10 pullups
3rds for time

Alex / 5:45

training for the open | workout 9

for time:

400 bodysquats
30 single-unders, every minute on the minute starting first set

alex/ ~13:45

training for the open | most of "5s"

5s is a workout I made up that goes like this

50 burpees
5k
50 burpees

I made it to the end of the 5k, then sarah accidentally stopped the clock, and I decided to stop.

Alex 31:28

This time can be beaten.  I was crazy tired after tennis in the insane heat, and I freakin' ran in tennis shoes. It sucked.

training for the open | "400m"

75 power snatches @ 95 lbs.

Alex/ 4:51

my bar was at like 89lbs.  It's all I can do. Don't judge.

training for the open | "double angie"

100 pull-ups
100 push-ups
100 sit-ups
100 body squats
2 rds for time

Alex/ 31:24

ouch

training for the open | "la morte"

This workout is fairly difficult.

21-18-15-12-9-6-3 dumbbell thrusters @ 45 each
7-6-5-4-3-2-1 deadlifts @ 315

So, do 21 thrusters then 7 deadlifts, 18 then 6, and so on...

alex/ 9:28

training for the open | workout 4

copied this of rich froning. did pretty well, if I do say so myself.

5 body weight power cleans 

5 body weight bench presses 

5 rds

Alex/ 3:40

the next workout I do is going to be hellish 

training for the open | workout 3

blarrgggg. I felt like crap this workout. but I bossed the overhead squats.

12 overhead squats @95
10 hand-release push-ups
8 toes to bar

as many reps as possible in 20 min.

alex/ 402

no judgement.

one love.

training for the open | workout 2

after not really working out for a month, then working out super hard yesterday, this sucked. hard.

100 burpees
200 db snatches @ 55 lbs

alex/ 19:28

training for the open | workout 1

First workout in like a month. Blargggghhh. It sucked. Most of my form was awesome, some of it was not awesome. It was a rough intro. I am not in teh peak shapes. Enjoy-o

15 shoulder to overhead @ 115
10 pistol squats
5 chest to bar pull-ups

7 rds for time

10:19

Wedding Fitness Week 9 | 100 Squat Workout (+ some more workout challenges)

I did many, many horrible workouts this week. So many. At the end of this post, I'll list some that I did and you can try them if you like.

But here's one I thought worth posting.

100 Squat Workout

I learned about this workout on crossfit "strongman" Rob Orlando's youtube, but I was partially inspired to do it because of a similar workout Micah Sanders and David Shank posted.

It's simple. You have 3 sets, with 3-5 min rest in between, to do 100 squats with a barbell at bodyweight. I weight like 176, the barbell I used was ~180.  I reached 100 doing 35 first and second set, 30 on the last. This workout is fairly hard.

For some harder ones, try:

(all of these are for time)

Heavy 300

25 pull-ups
50 deadlifts @ 225
50 hand-release push-ups
50 squat box jumps @ 20"
50 floor sweepers @ 225
50 dumbbell snatches @ 55 (25 right, then 25 left)
25 pull-ups

Alternate 300

25 burpees
50 front squats @ 95
50 hand-release push-ups
50 knees to elbows
50 shoulder to overhead @ 95
50 snatches @ 95
25 burpees

"Buster"

1, 2, 3...9, 10 clean and jerks @ 155 with 5 pull-ups, 10 push-ups, and 15 body squats between each round of clean and jerks.

Alternate 100s

100 burpees
100 pull-ups
100 pistol squats
100 alternating dumbbell snatches @ 55

Wedding Fitness Week 8 | "double Angie"

Angie is

100 pull-ups
100 push-ups
100 sit-ups
100 body squats

for time

double Angie is just doing that twice. For time.

Took me 31:22. and it did this to my hands:

Wedding Fitness Week 7 | "Kalsu" or "The Most Horrible Workout Ever"

So I decided to go all-out. I tried "Kalsu."  Now this workout is famous among crossfitters for being terrible. 

And it is, indeed, terrible. 

For those who are willing, behold, Kalsu:

100 thrusters @ 135

4* burpees EMOTM (every minute on the minute)

Alex/ 20:58

Scaling is easy. just reduce the weight until it fits you.

Kalsu crushed my wrists and made my legs feel like poison.

That said, have fun! 

*it's supposed to be 5, but I forgot and guessed wrong.

Wedding Fitness Week 6 | "Patience" and "Father John"

Haven't been out of the games this week, but I did stop posting. Who knows why? Welp, I freaking killed it with a double workout that has something for everyone. I mean that shiz...

"Patience"

8 dumbbell hang cleans @ 40
8 dumbbell thrusters @ 40
8 pullups
8 burpees
5rds for time

Alex/ 6:44

This next workout, just awful. Honestly, try this crap. Pretty insane.

"Father John"

2 100m shuttle runs (100m down and 100m back)
10 shoulder to overhead @ 155
10 front squats @ 155
3rds
100m overhead lunges @ 45 lbs

Alex/ 13:58

I had a video of this, but it isn't working. Derp.

Wedding Fitness Week 5.3 | "Janice"

Gunter, I love you. 

I've been dreaming of getting a bike for years. Since I was 16. Never had the money then. Not even close. Recently I've had the money, but I've been saving diligently for my upcoming wedding. So has Sarah. I've known I need a real vehicle, but I just knew I shouldn't spend the money yet.

One of my best friends over here, or anywhere, John Gunter, threw me the keys to this after our workout yesterday. 

"Early wedding gift," he said.  I freaking love that dude.

Here's the workout that we hit up before I learned how to ride a dirt bike:

"Janice"

500 cycles @ medium difficulty on a stationary bike

70 barbell thrusters 

30 pullups

Alex/ 9:00

Tyler/ 13:12

Gunter/ 13:58

Post workout: 

Wedding Fitness Week 5.2 | "Friend Guy"

Power Hour, the fitness program I started here with a couple of friends at the university, has been growing steadily. Our classes have grown through word of mouth alone, and our last session had at least 30 participants.  We're going to advertising soon--pass out flyers and do a demo in the public square near my apartment.

China is awesome.  It really is.

You can try anything here.  One day you could be delivering a speech to a graduate class on liberty and justice, the next day go-cart racing on a mountain. It's freaking awesome.

With all that hustle though, sometimes you just want to keep things simple. Simple is just what this workout is.  No weights. No pullups. Just the ground and you (and maybe a wall).  Check it out. See if you can beat my time.

"Friend Guy"

For time:

50 hand-release push-ups

50 squats

50 burpees

50 sit-ups

50 handstand push-ups

50 pistol squats

Alex/ 14:03

Wedding Fitness Week 5 | "Funtimes!" (again, faster)

So, I basically took last week off. I think it's really important to rest if you really feel like resting, and to workout if you feel like working out. Being bound to a particular schedule can take the fun out of fitness, which is about challenging yourself....not turning into a robot.

Today I got to workout at the Chongqing Sports College.  I was invited by a sprinter I met the a couple months ago at the Indian restaurant near my apartment. The dude is fast. Wicked fast. Unofficial 100m at 10.38 fast. His name is alpha, and he's been the fastest 100m dash runner in china for the last 5 years in his age group.

The College is awesome. Best fitness facility I've seen in China so far. So we kicked it up and did the benchmark "Funtimes!" workout I created. If you don't remember, it's: 

150 bar facing burpees

50 power cleans @ 185

AMRAP (as many reps as possible) in 20

Alex/ 220

Wedding Fitness Week 4.2 | "Bean Burrito"

I started a fitness program at the university with a couple teacher friends of mine. It's called Power Hour. Yup. Cliche. Don't really care anymore. Anyway, did that workout this afternoon, then I hit up this. 

Enjoyo: 

"Bean Burrito"

100 burpee box jumps @ 18" for time

(beginning)

(end)

Alex/ 6:18

Wedding Fitness Week 4 | "Wallis"

I took sunday and monday off. I coach the University's Taekwondo team,.and they competed over the weekend. I would have still worked out...had I not stayed up all night saturday. you may ask why I do this. I have no idea. probably the combination of coke, boredom and loneliness. Whatever the cause, I got back to realness today with my good friend John Gunter with another 21-15-9 couplet (set of two movements).  If you liked Fran, you love this:

"Wallis"

deadlift @ 225
thruster @ 95
sets of 21-15-9 for time

Alex/ 3:46

Modified:

deadlift @ 185
thruster @ 95
sets of 21-15-9 for time

Gunter/ 12:10

here's a demo vid of the workout:

Wedding Fitness Week 13.3 | "Elizabeth"

'Elizabeth"

Cleans @ 135
Ring Dips (or Bar Dips)
for reps of 21-15-9
for time

Alex/ 4 min

I know. I've probably posted too many workouts with cleans. My apologies. I kinda go through phases with workouts. Used to be I could hardly go a week without doing overhead squats 3 times. Now I'm all about cleans. Who knows why?  Whatever the reason, it's an awesome movement. My time here on this workout is pretty good. I did it for my tkd team after practice. The cheered me on so it was pretty fresh.


For a video of some pros, check it:

https://www.youtube.com/watch?v=P2XusutYlsc

Rich Froning, the winner of the 2012 Crossfit Games, absolutely kills this workout. To check him out fast forward to 19:10.

Wedding Fitness Week 3.2 | Open Workout 13.2

This workout was used for the Crossfit Games Open, an enormous preliminary tournament for athletes to earn a bid to regional qualifiers for the Crossfit Games. I think I did pretty well, overall, on this WOD (workout of the day).  It's relatively short, light weight, and freaking awesome.  If you push yourself hard it kills.

13.2

5 push-press @ 115
10 dead lift @ 115
15 box jumps @ 24"
AMRAP in 10 min....(As Many Reps As Possible)

Alex/ 376

Wedding Fitness Week 3 | "Echo"

I was sore as crap from yesterday's double workout. Everyone's on vacation and I'm basically all alone. Kinda sucks, but it gives me time to do some chill stuff. Like makeup workouts that I do in an abandoned basketball gym.

I got the keys to my school's "weight room"--a glorified closet right next to the court with little to show for itself except, and this is a big except, an Oly barbell and bumper plates. So badass. So I grabbed the bar a couple plates and made the basketball court my gym. Here's the workout I created.

"Echo"

12 power snatch @ 115
4 shuttle runs the length of the court (down and back twice)
3 rds

Alex/ 5:07

Movements: https://www.youtube.com/watch?v=UYd6i4rudRI

Wedding Fitness Week 2.3 | "Fran" and "Warl"

Fran is the classic crossfit workout. Combining thrusters with pull-ups, it is perhaps the best full-body short couplet (2 move) ever.  You have to bring everything you have to own "Fran."

Here's how it goes down:

"Fran"

Reps of 21-15-9
Thrusters @ 95 lbs
Pull-ups
For time

So, you do 21 thrusters, then 21 pull-ups, then 15 thrusters, then 15 pull-ups, etc., etc.

I'm shooting for right at 2 minutes. Here's the vid of me throwing down.

Alex does fran

2:30

Here are the movement vids:

thrusters: http://www.youtube.com/watch?v=AqSuHN5ecc8
pull-ups: http://www.youtube.com/watch?v=ifOBltCCRZw

Warl is just something I made up. It's awesome.

"Warl"

5 Power Cleans @ 185
EMOTM (Every minute on the minute) for 20 minutes

Alex/ (completed)

Wedding Fitness Week 2.2 | "Daft Punk"

It's been so tight working out with all you. Usually, I workout alone or against myself.  All of you guys are fit, so this has really upped my incentive to attack my workouts. Comparing myself to a bunch of random people on the internet just doesn't cut it really for motivation.

I hope it is helping you all out too.

"Daft Punk"

Ok, the way this workout breaks down is a little complex. Basically, it's an AMRAP (As many reps as possible workout), but with a twist. If you complete 90 reps  (3 rounds of the 20 kettlebell swings & 10 handstand push-ups) in 4 minutes, you earn yourself another 4 minutes to try to get another 90 reps (or 3rds); if you do it again, the 90 reps, you get another 4 minutes, etc. etc.

Alex/ 250 reps

(don't judge, I ate indian food 20 min before fitting it)

movements:

kettlebell swing: http://www.youtube.com/watch?v=4Ng3_TNsCR8
handstand push-ups: http://www.youtube.com/watch?v=DsKR3PHmc1g

Here's a scaled version if the current workout doesn't fit:

20 kettlebell swings @ 30 lbs
10 hand-release pushups
(same format)

movements:

hand-release push-up: http://www.youtube.com/watch?v=hfaUWLlhvKk

your total reps are your score.

Wedding Fitness Week 2 | "Funtimes!" and "Barry"

After a two-day camping trip, I got back to realities. hard. these next workouts are not for the faint of heart. I've included alternate versions to suit your program.  With AMRAP workouts (As Many Reps As Possible), you have to finish the first series of movements before you move on to the next. So, in "Funtimes," Burpees come first, then the cleans.

"Funtimes!"

150 bar-facing burpees
50 power cleans @ 185
AMRAP (As many reps as possible) in 20 minutes

Alex/ 205 reps
Greg/ 175

Scaled:

100 bar-facing burpees
25 power cleans @ 115
AMRAP in 15 minutes

bar facing burpees: http://www.youtube.com/watch?v=jnOLN__0paE
power clean: http://www.youtube.com/watch?v=T7FPQu7KTl4

Second workout sucked. Did this right after eating wanton soup and fried eggs. my hands cramped from dehydration. 

"Barry"

15 push-press @ 115
15 back squat @ 115
15 pull-ups
5 rounds for time.

Alex/ 8:24

ugh.

just replace the 115 with whatever weight works for you.

try these anytime. I needs inspiration.

Wedding Fitness Week 1.2 | "Chris"

This ridiculous workout was created by the one and only Chris Detmering. I love it. He and I have a running competition to see who can do it the fastest.  Key to this workout is pacing the CJs.  Go crazy on them and you'll die. For reals. Burpees are easy, but the real challenge is in the front squats.  It's all mental. Use the scaled weights if for whatever reason it seems more comfortable for you.

"Chris"

30 Clean & Jerks @ 135
30 Burpees
30 Front Squats @ 135

Alex/ 5:41

Scaled:

40 Clean & Jerks @ 95
40 Burpees
40 Front Squats @ 95

Movement Vids:

Clean & Jerk: http://www.youtube.com/watch?v=03Lth0DlhTc
Front Squat: http://www.youtube.com/watch?v=aorXqDcqWco

I'll post a video next workout. It'll suck.

Wedding Fitness Week 1 | "Bugs Bunny"

Yo, so I'm going to be chronicling some of my workouts until my wedding...er....night. Follow along with me if you want. Post your times. I need some inspiration. I mostly workout alone over here on the other side of the world, so I could use some internet camaraderie.

if you have any questions on the movements, don't hesitate to ask.

"Bugs Bunny"

15 Deadlifts @ 135
15 Pushups
10 Rounds for time

Alex/ 6:35

kill it.