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!