I was in NYC this weekend and unable to update. The lack of updates has become a trend over the weekend. Here is what you missed!
Friday
"Lumberjack 20"
(subbed rowing for running due to inability to run at globo-gym)
20 deadlift, 275 lbs
row 400m
20 dumbbell swings, 70 lbs
row 400m
20 overhead squats, 115 lbs
row 400m
20 chest to bar pull ups
row 400m
20 burpees
row 400m
20 box jumps, 24 inch box
row 400m
20 dumbbell squat cleans, 45 lbs each hand
row 400m
29:19
Not only did we have to row instead of run but we had to run up and down stairs and around useless machines and hallways to get from the weights to the rowers. Apparently, mixing endurance training with bodybuilding is frowned upon. This may have added a minute to my time, couldn't have been much more. None of the exercises were really much harder then another. The burpees and dumbbell cleans sucked but only 20 reps made them tolerable. It was a great workout all around.
Saturday
Birthday WOD!
We woke up this morning to snow and more snow in New Jersey (where I was). The gym wasn't open and Big Lou and I were forced to make due with creating a workout inside the apartment complex where he lives.
10 rounds:
10 push ups
run 6 flights of stairs
20 sit ups (unanchored)
JMo: 17:50
Lou: 17:24
I haven't run stairs for a workout.....ummmm...ever. They were fun, the hard part, for me at least, was the sit ups. Louis is the sit up god. He did every set unbroken and it is surely where he increased the gap between us.
6 flights! awesome. vulcan fitness--'scaring/irritating mad nerds since 2009'.
ReplyDeleteFor a sec I thought you were going to attempt Blair's stair workout:
ReplyDeleteBlair Morrison - 50 foot rope climb and sandbag stair climb workout
Nice work on the workout though, and the lumberjack workout! Can't believe you got under 30mins!!!
haha the nerds were like "how do they expect me to get the electrostatic attraction between the proton and the nuclei with all this banging and stomping up the stairs!" (said in annoyed Dan Miller voice).
ReplyDeleteVulcan Fitnes 4 Life
Maiko, I saw that vid and I am very glad I dont have A) an oxygen tank B) a fire hose and C) a actual size and weight dummy. My bodyweight was plenty thank you very much! Oh yea and D) a sledgehammer!