1/23/2015

1/20/2015

1/16/2015

Good day all around.  Kira hit a PR in bench by 10#. Scott hit a PR in Bench by 5#. Sirish hit a PR in Bench. I'm sensing a trend.

1/2/2015

Nice work today.  Compare to 7/28/2014 but added burpee buy in.

12/23/2014

"12 Days of Christmas" - Timed

Kira: 34:52
Scott: 35:34

50 Mt. Climbers
2 Deck Squat 45/25
3 3 Dips/Pull Ups
4 HSPU/Shoulder press @ 2x15
5 Squats
6 Sumo Deadlift 95/45
7 Sit Ups
8 KB Swings 65/30
9 Walking Lunges (Each)
10 Push Ups
11 Turkish Get Up 45/15
12 Burpees

The workout is done like the song.
1st round 50 Mt. Climbers
2nd round 2 deck squats and 50 mt. climbers
3rd round 3 Dips/Pull ups, 2 deck squats and 50 mt. climbers
etc...


Scott Weight on left, Kira on Right

12/1/2014

This workout was horrible.  It was originally slated for 5 rounds but I underestimated how bad it was and how hard it was going to be. Dropped it to 3 rounds so we could all finish on time.  Welcome to December.

3x - Weighted

10 Box step up (each)

10 Lunges (each)

10 Slashers

10 OH Sit Ups

10 Bench press

10 Window Wipers (Each)

Run 10x around

* Every minute alternate 2 burpees/2 deck squats

***Kira did 1 extra round after the run. 

11/24/2014

Timed (40 minute cap) - Compare to 5/1/2014

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

Old times:

Kira - 36:06, 15# Deck Squat

Scott - 39:07 - Added pull ups, did 2x push ups and bicycle sit ups, 45# Deck Squat

**Notes**

Kira crushed her old time by 9 minutes - all while adding 10# to the deck squats and jumping on the 20" box

Scott beat his time by just over 10 minutes

Raman completed the whole thing under time

11/17/2014

Timed - Compare to 5/15/2014

100 Burpees

10/25/50/75 Pull Ups

25/50 Deck Squats

100/250 Sit Ups

200/400/500 Mountain Climbers (total)

Break up sets any way you want

* Scott was the only one who was in on the 5/15/2014 workout for comparison.  PR by over 2 minutes.

vijay and bhanu update 11/11/2014

Tabata

Squats
Vijay   18 18 15 16 17 15 18 14 = 131
Bhanu 21 19 19 19 20 20 20 20 = 158

Push Ups
Vijay   16 15 13 12 8 8 8 9 = 89
Bhanu 23 22 13   9 6 6 6 8 = 93

Sit Ups
Vijay     8 10 10 11 13 14 12 16 = 94

Bhanu 16 19 18 18 17 17 18 16 = 139

mountain climbers(total)
Vijay   42 35 38 32 34 32 43 38 = 294
Bhanu 48 47 42 38 35 35 38 40 = 323

5x

5 deck squats (VJ 25#, BH 25#)

5 burpees

11/10/2014

"Tabata Something Else"
Tabata Squats
Tabata Push Ups
Tabata Sit Ups
Tabata Pull Ups

5x
5 Deck Squats
5 Burpees
5 Jumping Lunges (Each)
5 Plank Rows (Each)


Tabata
Kira - Total: 421
Squats: 20-21-20-20-19-15-16-18=149 (PR)
Push Ups (Incline on 20" Bench): 12-12-15-12-11-10-10-10=92 (PR)
Sit Ups: 22-23-20-19-19-20-18-20=161 (PR)
Jumping Pull Ups: 3-4-3-2-2-2-2-1=19

Raman - Total: 276
Squats: 16-16-17-17-16-16-16-16=130
Push Ups: 9-7-6-5-4-4-4-3=42
Sit Ups: 10-12-10-8-8-8-9-9=74
Pull Ups: 6-5-5-3-3-4-3-3=32

Scott - Total: 478 (PR)
Squats: 21-22-21-22-21-21-20-22=170
Push Ups: 26-25-12-13-12-12-10-10=120
Sit Ups: 19-17-18-17-15-15-13-13=127
Pull Ups: 15-12-7-6-6-5-5-5=61 (PR)


Deck Squat #/Plank Row #
Kira: 25#/20#
Raman: Skipped/
Scott: 45#/60#

10/24/2014

5x

5 Deck Squats

50/100 OH Flutter Kicks

50/100 Mountain Climbers

2x

25 Deadlift

25/50 Sit Ups

25/50 Supermans

25/50 Lunges (Each)

10/17/2014

3x

15 Deadlift

15 Upright Row

5x

20 Dips

20 Double Sit Ups

15 Pull Up/Lat Pull Down

5 Deck Squats

Vijay/Bhanu update

Vijay & Bhanu did Monday's workout out all the way upto up back liners

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

10/13/2014

It has been over a year now since I started this blog at work.  Lots of people have come and gone from the group we keep on keeping on.  

Timed - Compare to 6/6/2014

25 Burpees

20 Deck Squats

150/300 Mountain Climbers

50/75 Push Up Jacks

50/75 Basketball Jumps

100/150 Bicycle Sit Ups (Each)

10x Liners (Up and Back)

50/70 Spiderman Push Ups (Total)

35/50 Thrusters

35/50 V-Ups

Max Pull Ups

Time - Deck Squat/Thruster/Pull Ups 

* Kira modified for time and events

* Scott best time by just shy of 4 minutes

10/7/2014

Two new movements today - Rotating Planks and Smurf Jacks.

This is the end of an era.  Last day of working out here for Bhanu and Vijay.  This was Vijay's 169th post, going back to 10/22/2013, and Bhanu's 155th post, going back to 10/18/2013.  The room just won't be the same without you two - and will definitely be a lot more quiet without Bhanu to be so noisy.  Good luck to both of you on your next endeavors and keep up your new-found lifestyle of healthy living.

20 Rotating Planks (each)

10x

5 Deck Squats

5 Slashers

5 Sumo DL

5 V-Up

10 Dips

10 Lunges (each)

10 Smurf Jacks

15 Push Ups

15 Sit Ups

9/17/2014

This was a horrible WoD. Nice work to everyone who showed up and put in a solid effort!

Run 10 up and back

20-1

OH Sit Up

4x OH Flutter Kick

2x Bicycle Sit Up (Each)

Side Bends

Dip

Shoulder Press

**10 Deck Squats at 16-11-6-1

Run 10 up and back

9/9/2014

PR's all around today.  Wow, what a change from the last we did this - Compare to 5/1/14.  

Kira killed this.  Added 10# to the deck squats and cut 3 minutes from her time.  Sirish's time went up a little bit but he did all the pull ups instead of just a few rounds.  The only person who didn't get a PR was Ajay and that is because he never did this workout before. Everyone finished under the cap - I guess I have to make these harder.  :)

Amazing work everyone! I am so happy for what you all accomplished. You should all feel really good about this.

Timed (40 minute cap)

1-10-1

Box Jump

Push Ups

V-Ups

Bicycle Sit Ups (each)

Every Round:

Run up and back

2 Burpees

2 Deck Squats

8/27/2014

“1000”

Do 1000 total reps of whatever exercises you want.  If you start an exercise, you have to do at least 50 of them.

Deck Squats count double
Burpees count double
Renegade Rows count double
Up and back run is 2
Squats count half
Mountain Climbers are 4-count
Bicycle Sit Ups are 4-count
High Knees are 4-count
Lunges are each side

*All weighted movements must be done with your normal weight

* Bhanu did 50 Mt. Climbers for a total of 1050.

8/20/2014

Not as good on burpee reps today as last time (Link: 6/9/2014), but we are all burnt out from 2 tough days already this week.  Today was no exception.  

On The Minute

Burpees

After failure:

10 Deck Squats

50 Sit Ups

100 Mountain Climbers (Total)

150 Bicycle Sit Ups (Each)

100 Mountain Climbers (Total)

50 Sit Ups

10 Deck Squats

* Kira stopped after 2nd round of Mountain Climbers due to time

8/18/2014

Timed/Capped @ 40 minutes

10-1

Run Up and Back

Russian Twist

Double Sit Up

Push Ups

Dips

Side Bends

Burpees

Deck Squats

DB Swings

Rounds/Russian Twist #/Side Bend #/Deck Squat #/DB Swing Ajay - 5 rounds
Bhanu - 7 30#/35#/35#
Dinesh - 
Gowtham - 5 rounds
Kira - 5+Run, twist, double situ ps, push ups, dips/25#/45#/25#/25#
Rahul - 5+ run on 4
Scott - 3+ Run, twist, double sit ups, push ups, dips/45#/45#/45#/65#

Sirish - 4 45#/45#/45#/65#
Vijay -  7+Run, twist, double sit ups, push ups/35#/65#/35#/65#


Scott - did 2x double sit ups, 2x push ups and 2x dips, finished the WoD in 44:58