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.