Ov Squats and Dice - Mar 3

Doing some yardwork today, just mowing and some raking. Man, did my lower back seize up.

Overhead Squats.
6x max reps (6-7) in .30 on 1.15 @ 100#
Really tight lower back, took 3 sets just to get low.
8 mins.

10 rounds with the die, loaded with KB swings x2, Power clean x2, Front squats, and Ring rows.
Same timer, did 6 sets of swings (x12's), 2 front squats, one row, one cleans.
12 mins.

8.5 hours, 2230-0700/24 hours. 37 mins total, PE: 7. 220/16.
38/37/25%, 150C-101P. 1886 cal (1608 net). 3 beers, yahyah.

Dice Deals - Hip n' Hinge - Oct 15

15 rounds Dice rolls:
15x KB swings (3 sets)
8x 120# deep back squats (6 sets)
4x 120# squat cleans (6 sets)
in .30 on 1.15
19 mins.

Tabata Bag work:
12 mins.

One-arm KB swings
6x10 (3 sets per arm) in .30 on 1.15
7 mins.

Bag work was the shizzle today. Gonna have to do that more frequently.

9 - 1 + 2 hours, 2200-0700 /24 hours. 39 mins total, PE: 9. 210/13.
31/24/44%, 131C-241P. 2597 cal.

Dice Deals - Velocity Day 27 - July 9

Buy in:
2 sets max reps of
ab wheel rollouts, then power wheel face up, then power wheel pumps, then one more rollout

24 mins on the die, with 120# barbell
Die contained cleans, thrusters, push press, romanian deads, ring dips
dips came up four times, push press a few, deads and cleans a couple ... the overhead sqt and thruster sides only came up once.

7.5 + 1.5 hours/30 hours. 15 + 24 minutes, PE: 7. 212/14.

Dice WoD - Nov 26

10 rolls of the dice, or 15 minutes total. When we got to 7 rolls, just said, "do the 10 no matter how long it takes." 19.57 to finish. 2x20 pull ups, 2x15 ring push ups, 30 squats, 10 cleans, 25 kb swings, 15 ring push ups, 10 cleans, 15 ring push ups. Nice!

7 + 2 hours. PE: 7. 20 total. 218/14.

WoD - Luck o' the Die - Apr 19

Oh Lord, I'm still sore from Saturday? This year has got to get rollin'.

Single die. A roll of 1, 2, or 3 means you do 11 burpees. When you've done 10 sets, you've done your 110 for the day and you're golden.
However, if you roll a 4, you do 11 SDHP (100#).
A 5; 11 Pull ups.
A 6; 11 Kb swings (1.5 pood).

Pretty fun, but like a baseball game, no one knows when it will end. In fact, if one were exceptionally unlucky, Steam Hammertime could just go on and on and on.

Today, luck was a girl who mostly served up burpee-rolls through to the 8th set. Then, the burpees stopped showing their faces for an unnerving number of rolls. Final tally: 3 SDHP, 1 Pull up, 5 KB sets. One set easier than the statistical average, yah?

One good thing about this WoD: if you don't really like burpees, you'll find yourself cheering for them.

7.5 hours/60 hours. 25 mins total, PE: 7. 221/10 (pm).
oGWICn: Day 109, 110 burpees.

Dice AM/PM - Jan 16

Shua dropped by for a mid-morning whateverWoD in the backyard. Boogie got out all four dice (my WoD die, the bike trail run die, Boogie's backyard die, and K-dawg's) ... we rolled all four 4 times, 16 rolls in all with a couple minutes of jump rope to end it all. Did a fair share of squats, 30 ring dips, 14 burpees, a set of cleans, some pullups, push ups, toe taps ... a pretty leisurely and fun day of moderation.

That is, until Dewman came by between playoff games for a try. Warmed up with some jump rope. Got out all the same gear and rolled the dice 8 more times. Not as brutimus as the AM, but it's cumulative, yah?

9 - 1 hours /18 hours. PE: 5. 220/16.
oGWICn: Day 16, 51 burpees.

Dice Rolls - Dec 27

I love Christmas - these 4 in-between days where you want to exercise, but you don't. Not that you don't want, you just end up don't do-ing. But it's a who-cares blow-off? Not today.

Boogie and I did a bunch of dice rolls, with me alternating in 100# 15-rep push presses.

Buy in: 4 rounds abmats/reverse pushups 15ish each.
Dice looked like KB swings, 2 burpees, 3 pull ups, 1 cleans and 6 sets of push press.
Cash out: 5 mins of jump rope.

7 hours /24 hours. PE: 7. 220/14.

Ca - Fran and Stuff - Dec 24

Buy in with a couple of max rep abmats.

Then a 7.31 Fran with 100# bar and a 30 foot walk between thrusters and the pull up bar.

Cashed out with 6 rolls of the dice - turned out to be a pair of burpees, 2 sets of cleans, pull ups and kb swings. That was plenty. Legs still feel a little hollow deep down inside from the Wl/Helen and run. Yesterday was off, but not enough off.

10.5 hours /48 hours. PE: 8. 219/13.