1/28/2015

New benchmarks set. Kira's first time doing this workout. Scott's first time doing this with 30# ball.

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

11/26/2014

Nasty workout.  It was not any easier than July when we did this. 

Compare to 7/14/2014

Great work to everyone.  Kira got a PR. Scott got a PR. Raman almost broke 60 minutes on this.  

Overhead sit ups:

Kira: 25#

Raman: 25#

Scott: 65#

* Notes *

Kira - subbed Lat Pulldowns at 5 for Dive Bomb Push Ups and subbed 2-hand hammer press @ 15# for dips

Scott - did 2x dips and did Overhead at 65# instead of 45# from last time

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.

11/3/2014-11/7-2014

Kira and Rama on their own this week. Scott did 2 short hikes, 5 days of snorkeling and 1 beach PT with a weighted ruck.

Monday:

Jingle Jangles (10 rounds, 30 on 30 off)

10-1

Slashers (each)

3x Bicycle Sit Ups

Supermans

Tuesday:

"Box Jump Annie" - Timed

50-40-30-20-10

16"/20" Box Jump

Sit ups

10x - Timed

50 Mountain Climbers (Total)

15 Squats

Wednesday:

10x Run around

5x

10 Pull Ups/Jumping Pull Ups/Lat Pulls

10 Shoulder Press

10 Lunges (each with shoulder press weight in hand)

10 V-Ups

5x Sprint up and back

Thursday:

Squat

2x 15@ Light

10@ Medium

10@ Medium Pause Squats

2x 5@ Medium Heavy

4x

60 second Plank

30 second Side Plank (each)

15 Supermans

60 second Rest

Friday:

20-1

Evens:

Jumping Jacks

2x OH Flutter Kicks

OH Sit Ups

Odds:

Smurf Jacks

Lunges (Each)

Burpee/Suicide Jump

Run 20 Around

10/15/2014

Jones Crawl - timed

3x

10 DL @ 115% bodyweight

25 Box Jumps

3x

50 Squats

20 Jump Squats

10 Each Side Bends

10 V-Ups

Kira with a PR in a big way from her last time - 40 seconds.

Ajay set a PR but less weight than last time.

Sirish just missed his PR but has been out for a while.

Scott missed pr by 9 seconds but had 10 extra pounds on the bar based on bodyweight.

Nice work today!

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

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

9/5/2014

Timed - Compare to 5/8/2014

5-10-15-20-15-10-5

Burpees

Dips

Shoulder Press

Decline Push Ups

V-Ups

* Kira PR by 2 seconds but didn't modify the workout this time.
* Scott PR by 6:37

***Update - Ajay and Dinesh did this later in the day.

8/25/2014

"DECK O WOD" - timed

Do the number on the card
♥ HEARTS = PULL UPS
♠ SPADES = PUSH UPS
♦ DIAMONDS = SIT UPS
♣ CLUBS = SQUATS
JOKERS = 25 BURPEES
(Jack=11, queen=12, king=13, ace=15)

Bhanu - 25:00 (19 cards remaining, both jokers done)
Dinesh - 25:00 (28 cards remaining, both jokers done)
Kira - 33:49
Satyajit - 34:00 (24 cards remaining, 1 joker done)
Scott - 24:04
Sirish - 33:39

8/22/2014

Rahul's last day. Had to make him do burpees 1 more time. 

50 burpees for time

1 x 10 light bench press

1 x 5 heavy bench press

Find 1RM bench press

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

8/15/2014

20 OH Sit Ups

5x Run

20 OH Walking Lunge

5x Run

20 Decline Push Up

5x Run

20 Burpees

5x Run

20 OH Squats

5x Run

20 DB Swing

5x Run

20 Dips

5x Run

20 Pull Ups

5x Run

Time/OH#/DB
Dinesh - 25:25/25#/25#

Gowtham - 23:30/25#/25#

Inder - 19:55/25#/25# (No pull ups)
Kira - 20:13/20#/25#
Rahul - 19:56/35#/65#
Scott - 19:09/45#/65#
Sirish - 19:55/45#/65#

7/14/2014

Nasty workout for Harpreet's last day.  Great work everyone.  Way to push through this nasty workout.

18-1 – Alternating by 3 - Timed

*** 5x Run up and back after every 3rd Set ***

Set 1 (Rounds 18, 15, 12, 9, 6, 3)

Burpee

V-Up

Dips

Set 2 (Rounds 17, 14, 11, 8, 5, 2)

Jumping Squats

OH Sit Ups

2x Push Ups (34, 28, 22, 16, 10, 4)

Set 3 (Rounds 16, 13, 10, 7, 4, 1)

Dive Bomber Push Ups

3x Bicycle Sit Ups (48, 39, 30, 21, 12, 3)

10x Mountain Climbers

Sent from my mobile. Please excuse any typos. 

7/28/2014

Great work today - everyone killed this workout a lot faster than I expected!  I guess that means I have to make tomorrows workout harder.

5x
10 Alternating DB Snatch
5 Slashers (each)
5 Deck Squats
10 in-n-out abs
20 Double Sit Ups

Buy Out – 200/400 Mt. Climbers

* Every 60 seconds do 5/10 Push Ups

Scott and Vijay did 10 Push Ups, everyone else did 5.
Scott did all right hand snatch after first round (broken finger)

7/24/2014

This time, we timed first part for comparison of old times and then added the rest and continued timer for the whole workout. Every single person did better this time than in May... by far! Today is another workout you should all feel really accomplished with!  Great work today!

Timed (Compare to 5/13/2014 and 4/1/2014):
75/100 Push Ups
125/200 Sit Ups
200/300 Squats

-No more than 3 minutes rest-

15/25 Burpees
30/50 Dips
100/200 Mountain Climbers
30/50 Dips
15/25 Burpees

First/Total (including 3 minute break)/Old
 ** Everone did Max except Inder **
Bhanu - 22:21/38:31/25:15 (PR)
Harpreet - 24:35/40:45/29:42 (PR)
Inderjeet - 14:36/27:39/NA
Kira - 20:56/34:05/29:07 (PR)
Rahul - 24:40/40:30/25:15 (PR)
Scott - 15:06/28:16/17:55 (PR)
Sirish - 19:50/33:30/23:45 (PR)
VJ - 22:45/ 36:35/29:43 (PR)

7/21/2014

Amazing work today.  Just awesome to see how hard everyone worked and almost everyone crushing their old times from just over a month ago and to see where everyone was from the first time they did this.  Rahul gets a pass because he has been out a lot recently and has been getting back slowly.

Compare this to 6/16/2014

Walk the Line - Timed

3x
100 Walking Lunges
25/50 Pushups
25/50 Sit ups

25/50 Bicycle Sit ups

10 Burpees

100 Mountain Climbers

Time/Last Time

Ajay - 34:20 (Minimum)/44:05 (Minimum on Push ups, Max other)

Bhanu - 34:56 (Max)/40:04 (Max)

Dinesh - 36:00 (Max)/46:50 (Max)

Harpreet - 40:07 (Max)/41:35 (Max)

Kira - 30:12 (Max)/32:52 (Max)

Rahul - 36:05 (Max)/35:52 (Max)

Ray - 35:00 (2 rounds)/43:30 (Min, Half Burpees)

Scott - 22:52 (Max)/24:59 (Max)

Sirish - 31:50 (Max)/33:46 (Max)

Vijay - 36:39 (Max)/44:38 (Max)

PRs for Bhanu, Dinesh, Harpreet, Kira, Scott, Sirish, Vijay

Ajay would have had a PR if he had done the extra 75 sit ups and bicycles... He crushed his time.

7/15/2014

Compare to 2/6/2014 - same workout, half the running.

For those that did this before, most of the times went up a few minutes but the running took 4-6 minutes each set this time instead of 2-3 minutes it took last time so the 3 minutes added time is made up for with the 4-6 minutes of extra running.  And for Bhanu... he went full beast mode - beating his time by almost 3 minutes from last time while adding all the running!

Great work today!

For Time:
20x Run Up and Back (800 meters)

10x
5 Push Ups
10 Sit Ups
15 Squats

100 Mountain Climbers

5x
5 Lunges (Each)
10 Dips
15 Bicycle Sit Ups (Each)

20x Run Up and Back (800 meters)

After time:
Max Rep Pull Ups

Bhanu - 22:21
Dinesh - 28:00
Harpreet - 26:40
Kira - 23:15
Rahul - 22:35
Scott - 24:03 (w/ 20# weight vest)
Sirish - 25:00
Vijay - 32:03