Extra, Extra, Read All About It!

I guess there really isn't anything to READ but rather something to look at. I felt like the blog was geting boring with one list after another of our workouts. It needed a personal touch. What could be a more personal touch than picures. Enjoy this slide show of our last few workouts!

More Madness

Friday's WOD:

10 minutes of Jump Rope (40 seconds, 20 seconds off)
10 minutes of Hindu Squats
5 minutes of Hindu Pushups
3 minutes of Body Rows
3 minutes of deck squats with a 36# KB
3 minutes of situps
3 minute plank


Saturday's Workouts

Clark's Workout-

Workout A:
Decline Pushups on KB handles
Push Presses with two 36 # KBs
3 Rounds for 21 reps, 15 reps, and 9 reps
Between each round a 50 meter farmers walk with two 53# KBs

Workout B:
12 Burpees
24 Pushups
36 Hindu Squats
400 meter run

4 Rounds

Michelle's Workout:

Tabata Hell -
Hindu Squats (active hold at he bottom of the squat)
Pushups (active hold with arms at the top of the pushup)
Ball Slams (active hold with the ball over head)
Situps (active hold crunched half way up)
KB Swings with a 44# KB

4 minutes of each exercise work for 20 seconds and rest in an active hold position for 10 seconds.

Mini Hindu Pushups

This is a fitness blog, we know. Indugle us for a moment while we step out of the madness of our training and show you what keeps us going. Many of you know that we have two daughters. They are both very active. Boo (our 3 year old) loves to "exercise" along with us. Take a look at her rock carry with mommy and her hindu pushups. We think you will know why we do what we do. We want to be healthy and active to keep up with our girlies

Heart Healthy

Clark has been doing multiple physicals in response to the Fire Department Application process. He went to a doctor two days ago for an EKG and some other tests. When the nurse was got the readout of his heart rate she looked very concerned. So concerned that she even went to discus it with the doctor. Clark didn't know what to think, he could tell something wasn't right. A few minutes later the doctor came in with a stream of questions. He wanted to know what Clark's physical activity was like. After Clark explained what we do the doctor said, "Well you've got a resting heart rate in the 50s and 60s. I mean we are talking Lance Armstrong heart rate here."

Do you remember our first post where we told you about our past? In 6 years Clark has gone from cholesterol medicine and high blood pressure to having a heart rate that could compete with Lance Armstrong's! We must be doing something right!

Tire Drags and More

Clark was able to get in 3 smaller workouts throughout the day to make up one good workout for the day! :-)

This morning he was able to do Louder than 10 (a GymJones workout) that looks like this:

5 ball slams at 25#
10 pushups
15 Double Swings with two 36# KBs

11 Rounds


Then this afternoon he headed out and did

3 100 meter tire drags with 135# tire and two 36# KBs in a farmers walk.


Clark has discovered another great guy named RossEnamait. Clark decided to give one of his workouts a whirl. It is called Work Capacity 101. Here is what it looks like:

5 Pullups
10 ballslams
15 burpees
20 jumping jacks

the circuit begins every second minute for 20 minutes. Your goal is 10 times through in 20 minutes.

BarHop

Today I altered a GymJones workout slightly.

The original workout is called BarHop. Here is the Nut's version of it. :-)

10 Decline Pushups on KB handles
15 Front Squats with 65# on Barbell
20 Body Rows
15 Push Press with 65# on Barbell
30 Bupees
40 Sumo Dead Lift High Pulls with 65# on Barbell (this was supposed to be 15, but Clark wrote it down wrong for me so I got an extra 25 in, FUN)
40 V-Ups
15 Back Squats with 65# on Barbell
50 Box Jumps

I did it with minimum rest (only long enough to transition between one station and the next).

Another Busy Week

Sorry I haven't posted our workouts from this week yet. It has been a busy one. It is going by in a blur of craziness.

Clark's Monday WOD:
Row 400 Meters
Pushups
Wallballs

Time how long it takes to row 400 meters and then do pushups and wallballs for the same amount of time for 3 rounds.

Throwing KBs from Noah's Ark (a clark original)
50 Meter Bear Crawl with two 44# KBs
50 Meter Lizard Crawl with two 25# KBs
50 Meter Duck Walk alternating oresses with two 25# KBs
50 Meter Kangaroo Jumps with two 25# KBs
50 Meter Frog Jump with two 25# KBs

At the end of each 50 meter crawl/walk/jump take one KB that was used and throw it. Sprint to the KB and throw it again until you reach the starting point. Sprint back to the other KB and repeat throwing it and sprinting back to the start.

Clark's exact words were "Two rounds of this was quite enough, thank you!!!!"



Michelle's Monday WOD:

I got home from work late and had to fit a powerful workout in quick. This may not sound like a lot, but I was wanting to target lower body and my legs were rubber by the end of this!

Tabata Front Squats with 2 25# KBs (Front squats for 20 seconds and holding the squat at the bottom for 10 seconds) for 8 rounds or 4 minutes

5 Pushups
5 Body Rows
as many as you can fit in for 4 minutes

Repeat Tabata Front Squats from the beginning of the workout.



Tuesday we were getting ready to workout when we heard our 3 year old screaming. She decided to put an Aquadot in her ear. We ended up spending 3 1/2 hours in the ER. We don't think they would have appreciated us bringing KBs into the hospital.


Wednesday WOD:

Clark and I decided to do a workout together today. We headed back to the Steve Maxwell Double Routine that we were doing weekly over teh summer. If you want to see more, go to the first few blogs and you can see pictures.

Here is the workout:

Maxwell Double Circuit
30 seconds of work followed by 30 seconds of rest. 5 rounds
Double KB snatches
Double KB Clean and Push Press
Double KB Thrusters
Double KB Front Squats
Double KB Renegade Rows

Clark fit in another workout earlier in the day while I was stuck in my portable with middle school students. Here is what he did:

Sequential Fatigue Challenge
Sequence 1: 10 burpees + 50 meter sprint + 10 plyo pushups + jog back to start
Swquence 2: 15 Diamond pushups + 50 meter sprint + 10 knee tuck plyo jumps + jog back to start

Each sequence 5 times with no rest.

Birthday Fun

Today is my (Michelle that is) birthday. I am no longer JUST 30...I'm officially "into" my 30's. Most people would take their birthday off and have a day of rest. But if I did that our blog title wouldn't fit. This is Mason MADNESS, not the Average Mason. Clark is off at a class all day today and tomorrow. The girls are watching Saturday "morning" cartoons. It was the perfect time for me to fit in a good workout.

30 Double KB swings + 30 KTE
20 Double KB swings + 20 KTE
10 Double KB swings + 10 KTE
5 Double KB swings + 5 KTE

I did the swings with two 25# KBs. Then I moved into a second routine

35 Wall Balls
15 Body Rows

for 3 Rounds

I was planning to stop after that, but it was such a pretty day outside and I still had some juice left, so I ran a mile. Don't worry, I didn't leave the girls at home alone. I ran the mile in our yard.

I think I burned off enough to enjoy a piece of cake at dinner tonight without TOO much guilt, lol!

I Told You...

...I would be back to post Clark's workouts from the past few days and what we were up to today.

Clark's Wed. Workout:

100 Rope Sprints with a heavy (weighted) rope.
20 Hindu Squats
10 Hindu Pushups on KB handles
10 double snatches with 36# bells
Cossak Lunges (5 on left and 5 on right) with 2 36# KB's

10 Rounds

Clark's Thurs. Workout:

Ladders
Double KB Swings with 2 36# KBs
Pullups

He only had time to ladder up to 16 which made for 136 reps of each.

Friday WOD

Turkish Getup
Russian Twist
7 Rounds with reps as follows: 21, 18, 15, 12, 9, 6, 3

Clark wanted me to add this (I used a 36# KB for this. It may not sound like a lot, but yeah, you give it a spin).

Ground Press at Body Weight
Burpee
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, - 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

20 Wall Ball + sprint 100 meters
15 Wall Ball + sprint 100 meters
10 Wall Ball + sprint 100 meters
5 Wall Ball + sprint 100 meters

I'll be back tomorrow with the killer workout that I am sure Clark is going to give me on my birthday. :-P

Workin' Hard

The past few days have been extremely busy ones. I haven't been able to get on here and update the blog, but I have made time for my workouts every day.

Wednesday WOD:

Row 500m
15x GHD situps
20x box jumps
3 rounds

Kettlebell Swing and Shuttle
10x double swings, carry 10m, sprint back.
15x swings, carry 20m, sprint back.
20x swings, carry 30 m, sprint back.


Thursday WOD:

Fight Gone Bad
Snatch, Overhead squat
situps
thrusters
plank pulls
1 minute work, 1 minute rest for 3 rounds
( I was short on time so I did each exercise for 1 minute and then rested for 1 minute between rounds rather than working 1 min and resting 1 min).

Wall Ball and sprint
20 wall balls, sprint 100m
15 wall balls, sprint 100m
10 wall balls, sprint 100m
5 wall balls, sprint 100m.

I will check in later to post Clark's workouts from this week as well as the punishment for the day. :-) It's Friday peoples, smile!

Another Day, Another Workout (or two)

As you can tell, we are getting more internet time. :-)

Here is Clark's WOD:

10 Power Cleans at 135#
15 Decline Pushups on KB handles
for 5 Rounds

5 Fifty Meter Sprints with 44# KB tied behind him

Bench Press @ 135
KTE
for 3 rounds: 21 reps, 15 reps, 9 reps

5 Fifty Meter Sprints with 44# KB tied behind him


Peanut's WOD:
500 Meter Row
15 GHD Situps
20 box jumps
for 3 rounds

10 Double KB Swings + 10 meter farmers carry + 10 meter sprint
15 Double KB Swings + 20 meter farmers carry + 20 meter sprint
20 Double KB Swings + 30 meter farmers carry + 30 meter sprint

Now we are off to have Turkey Burgers on wheat buns. :-) Happy Tuesday everyone!

President's Day Off???

We may have President's Day off work, but not off from the workouts. We had to play with the new schedule for a few weeks until we finally found a steady time to get our workouts in. If we can start between 5 and 5:30 we still have enough energy left, the girls can still play outside, and we have enough time to get in a full workout. Even though we had the day off and could have workout out early, we decided to stay on schedule and we headed out around 5:00 this evening.

Clark decided to do a new Maxwell workout that he found.

100 Rope Sprints with a heavy (weighted) rope
10 Hindu Pushups
20 KB Hammer Swings (10 on each side done with a 36# KB with a towel looped through the handle)
10 Cossak Lunges (5 on each leg with two 36# KBs cleaned)

10 Rounds...no rest between rounds...your lunges are a working rest.


I did a workout that Clark has done many times but I did for the first time today.

12 Front Squats (two 36# KBs cleaned)
40 meter bear crawl (with two 25# KBs)
40 meter rock carry (with the 18 # slam ball)

5 rounds with no rest between rounds

When I finished, Clark was still going so I ended up playing popcorn with the girls on the trampoline for about 15 minutes. Let me tell you, all that jumping after the workout had my legs burning, lol!

Heartbreak, the Workout that Could Have Been

As we were running our errands this morning Clark had a great plan. He was going to create another Clark original for Valentine's Day and title it "Heartbreaker." Unfortunately we ran out of time and had to open up the old notebook to find a WOD.

Clark tackled "firefight."

Deadlifts @ 185
GHD situp wall balls @ 25# ball
3 rounds 21 reps, 15 reps, 9 reps

Wallball @ 25# ball
KB stepups @ two 44# bells
4 rounds: 30 reps, 20 reps, 10 reps, 5 reps

Run 1 mile

I took on a totally different workout.

KB Bob and Weave
Floor Wipers
Russian Twist
Decline Pushups on KB handles

30 seconds of work, 10 seconds of rest for 7 rounds

Happy Valentine's Day! Make sure you get a workout in to burn off all that chocolate! :-)

A Week in Review

I wasn't able to get on here throughout the week...so I though I would play catch up this morning to let you know what we have been up to. Clark did some of these, I did some of these, and others we did together.

Workout 1:
a1: Sledge Swing x 20
a2: Hindu Pushups x20
a:3 Alternating Sprinters Lunges (on kb handles) x 20
a4: KB Swings x 20

Rest for 60 seconds
Repeat for 5 rounds

Workout 2:
"More Maxwell"
6 minutes of jumprope
200 Hindu Squats (or Hindu Squats for 6 min)
100 Hindu Pushups
100 Clubmills (or KB swings)
100 Hammerswings
100 Double Clubbell Swipes (or KB snatches)

Workout 3:
BP at 185#
Summo Squat at 72# KB
3 rounds - 21 reps, 15 reps, 9 reps
follow it up with Tabata Push Press at 75#

Workout 4:
Thrusters and Pullups for 3 rounds: 21 reps, 15 reps, 9 reps

Workout 5:
"Chipper - TGIF 1"
500 meter row
20 Ball slams
20 ball toss
20 box jumps
20 back ex.
20 GHD
20 ring pushups
20 KTE
20 Double KB Press at 40#
20 Wall Balls
20 Burpees
20 Pull-ups

Workout 6:
"Carolyn's Sadistic"
20# Ball Squat and hold for 30 seconds, squat 2 times and hold 30 seconds on 2nd squat, ladder up to 10.

Workout 7:
"School Yard Scuffle"
One Minute Each
Row
Pushup
KB Swing
Jumping Pull-ups
Rest one Minute

3 rounds

Workout 8:
10 Deadlifts
25 box jumps

3 rounds


We celebrated Valentine's Day early and had a delicious dinner out at Olive Garden. However, we ate a bit too much, so we are in the process of coming up with a kick -tale Valentine's Day workout. Stay tuned to hear what we come up with. :-)

I Just LOVE Technology!

I know, I know...we start this blog with promises of updating it daily and then we go MIA two times in a row. Last time we had the computer crash of '08 and '09 and this time the power cord to our laptop decided it didn't want to work. We still don't have a new power cord but it will be coming soon. When it gets here we will be back and posting daily! Please be patient with us and don't abandon us because we haven't abandoned you (even if it seems that way)!

To get you by I will share what I did yesterday:

20 sledge swings with the clubbell
10 hindu pushups on the kettlebell handles
20 mountain climbers
20 double kettlebell swings
60 second rest

5 rounds.

Again, be patient, we will be up and running again as soon as the computer issies are fixed!