Tag: DaVille

Atlee

  • HIIT me Baby 1 More Time

    7 gathered at Atlee this morning for “easy day”. I threatened to Q by clipboard due to recent ankle thing, but was luckily able to participate with no issues. As happens most times when I read something in an article, I think the best way to try it out is in front of a bunch of friends with no prior practice. Today was no exception after reading a little about High Intensity Interval Training programs.

    We did a little warm up and stretching then headed over to the pullup bars. We did a few rounds of pullups then got to the HIIT. Four stations, 40 seconds on, 20 seconds off and rotatate stations. After completion of a circuit, 1 minute break then do it again….4 times, for a grand total of 20 minutes. Stations were: bar work, step up/happy feet, boat/canoe, and plank/chatarunga. I think it sucked enough to be effective, we shall see what the next two days feel like.

    I took us out in a confused mess after offering it up to anybody else….no takers so it’s your own fault!

    Glad to be back at DaVille…

    Lab Rat apologizes….

  • Second Round of Mayhem

    Timer set, PAX gathered, coupon collected. Let’s do this again

    MaryAnne’s Mayhem

    52:30 on the timer

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    Numberama

    Namerarama

    NMS

    YHC took the Q from Spit last night due to an unforeseen illness and he announced that it would be starting at 5:15 to allow for the time needed to get this done.

    Apperently this scared everyone off. Missed you guys this morning.

  • 3 For Week 3

    3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege

    This how it went down

    Week 3 IPC – “B” the EMOM

    Set the timer for 2 minutes. Exercises to be done are:

    • 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 
    • 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 
    • 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

    Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. 

    After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

    After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

    After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    The runners showed up today for this challenge. All three of us would agree we lost any good form after about 10 Krakens. The PAX push through it and everyone finished under 31 mins.

    Good to have Fannie Mae back out with us

    SPIT ON THAT!!

  • Crazy Wet 8’s

    4 Davillins got after it with Week 2 IPC challenge.

    This how it went down

    Crazy 88’s

    4 rounds for time

    Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.

    Round 1: Burpees & Sprinting

    Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries

    Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) 

    *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries

    Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    MOLESKIN

    All got done with 45 mins. Second try at it at The Creek

    SPIT ON THAT!!

  • Starfish and Hot Chicken

    COP

    No time for that

    Round 1

    • 800 meter run
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 blockees with a thruster
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 2 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 horizontal burpee block jump over (20 total jumps). Block is lying flat. You can jump over the block to the side. Or to the front. 
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 3 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Numberama

    Namearama

    Spit took us out

    NMS

    during the month of September there is a good chance that you are going to post to an AO the is doing the IPC, so you might as well register for it and get credit

    that being said, something is wrong with the PAX at Greenwood

  • Last week was fun, let’s do it again

    COP

    SSH

    Arm circles

    Helicopters

    Don Quixotes

    10 minute AMRAP 1

    1 Snatch each arm

    1 high pull

    1 curl each arm

    1 goblet squat

    Increase rep by one each round

    10 Minute AMRAP 2

           1 leg raise

           1heels to heaven

           1 demon crusher

           1 press

           1 sit and press

    Increase reps by one each round

    10 minute AMRAP

           1 Lawn Mower each arm

           1 European Lawn Mower each arm

           1 goblet squat

           1 Lunge each leg

    Increase reps by one each round

    10 Minute AMRAP

    1 Deadlift

    1 Good Morning

    1 Sumo Squat

    Numberama

    Namearama

    YHC took us out

    NMS

    This is what happens when no one takes the Q, you get a repeat of some of YHC’s favorites. Solid work was put in by all

  • Capoot at the Creek

    Capoot

    • 100 Merkins
    • 800 meter Run
    • 75 Merkins
    • 1,200 meter Run
    • 50 Merkins
    • 1,600 meter Run
    • 25 Merkins
    • 2,000 meter Run

    Numberama

    Namearama

    YHC took us out

    NMS

    YHC has a soft spot in his heart for a Hero WOD and it was good to get this one in the books.

    Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

    Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

  • Lets take a walk

    Just two guys taking a 5 mile ruck

    Problems were solved, trash was talked, mumble was chattered

  • Lets Try Something

    COP

    SSH

    Arm circles

    Helicopters

    Don Quixotes

    10 minute AMRAP 1

    1 Snatch each arm

    1 high pull

    1 curl each arm

    1 goblet squat

    Increase rep by one each round

    10 Minute AMRAP 2

           1 leg raise

           1heels to heaven

           1 demon crusher

           1 press

           1 sit and press

    Increase reps by one each round

    8 minute AMRAP

           1 Lawn Mower each arm

           1 European Lawn Mower each arm

           1 goblet squat

           1 Lunge each leg

    Increase reps by one each round

    5 minutes of dynamic stretching

    Numberama

    Namearama

    Mr. Holland took us out

    NMS

    YHC thought that he was going to be a PAX of one until Holland showed up and turned it into a party. YHC likes this format for AMRAP, expect to see it in the future.

  • Royal Burpee

    5 guys showed up to pay homage to the man, the legend, Royal Burpee. Royal was a physiologist studying for his Ph.D. at Columbia in 1939 when he came up with his now legendary exercise. At first it was only used as a test for physical fitness, not an exercise to be done as many times as we do them now.
    In honor, today we did a bunch of burpees

    burpees the royal burpee way slaughter starter
    COP — 5 of an exercise, 1 burpee after every 5, multiple sets, always end with burpee
    Here are the exercises:
    SSH, arm circles, russian soldiers, copperhead squats, mountain climbers, btt kickers, split jacks, plank jacks
    one end of the parking lot to the other, 5 broad jumps, 1 burpee all the way up, on the way down we switched to 5 lunges and 1 burpee
    triple check — side to side burpees, sumo squats, suicide
    not a dora — 50 ww2s, 100 merkins, 150 jump squats done in sets of 5 10 15

    Fun times this morning! See you in the gloom!