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