Don't Die on Me

In preparation for the upcoming 300 test there are a few exercises to practice. L-sit pull ups and 60 kg deadlifts. L-sit pullups with stregthen the regular pullups.

Warmup

1 round KBBCC with 12.5kg DB
L-sit Pullups - 3 * 5 reps

"Don't die on me"
2 rounds for time of:
10kg Wall Ball, 30 reps
Pull Up, 30 reps
60kg Deadlift, 30 reps
Plyro - Push Up, 30 reps
10kg Ball Slam, 30 reps

Holy Triceps Batman

Monday's WOD - Holy Triceps Batman

There is no substitute for any of these. So do them and stop bitching,

Post your results in the comments.

Angie takes Rocky downtown for a beating.

After seeing the results "Rocky" the new disciple tried to compete with Angie. Whilst Angie was the goal he wanted to beat Cabana Boy and The Body. The confidence blossomed at the start with a twinkle in his eye. The look of " this is going to be easy" was written all over his hairy heaving chest. He grabbed the hard pole of the pull up apparatus and thrust his hips forward. Rising and falling with steady rythm he pulsed out the first set of pull ups. With a respectable 10 to start this looked promising.
Lets fast forward 20 min and the only hardness around is his face to floor as he feels the t-bone thusting upwards.

Results:
Pull - ups - 35
Pushup - 92
Situps - 79
Squats - 171
KB swings - 66
Total - 443

I think Rocky needs a bit of Spartans training before he can compete with the big boys.

Final Results:

The Body Wins Round One

Angie does Tabata was closley contested.
With Cabana Boy making the effort to drive to the city to compete it was always going to be steamy in the gym. We cleared a space between the 40 something not so yummy mummy's and the "I am going to workout out for an hour and not sweat" men and got started. Hot Chick couldn't be there however Cabana Boy was still keen.
The workout was 20 min non stop. 40 rounds of 20 seconds work and 10 seconds rest. 5 exercises, complete each exercise (8 rounds) before moving to the next one. Where once we were a team today thre was no team spirit.

This is the how it went Down

Pull Ups - Early rounds where close but in the end Cabana Boy took the lead. This was looking bad for "The Body". Final results The Body 63 and Cabana Boy 67. Cabana Boy takes the Pull Up round.

Push Ups - The Body says he can do push ups all day but this wasn't the case. Cabana took an ealry lead and The Body never caught up. Final results - The Body 115, Cabana Boy 130.

Situps - Styles varied with The Body doing half situps and Cabana Boy doing full situps. BOth were legal but I am sure will cause much trash talking later. The Body powered through and ened up with 153 to Cabana's 120. Runing Tally so far The Body in the lead by 14.

Squats - all indications was that this was going to be a close one and it was. The Body's shapley, shaved girly legs were a good match for the Cabana Boys toned, unshaven yet slightly attractive legs. results for squats - The Body 198, Cabana Boy winning with 204. Running tally Cabana Boy 521 trailing by 8 to the Body's 529.

KB Swings - Could Cabana Boy catch the Body on the final exercise. By this stage the crowd had gathered. Some were there to see The Body's legs otheres were there for Cabana Boys gay looks and the rest were amazed to see actual exercise in a NG Gym. The played off. Round for round, 20 seconds for 20 seconds. The Body's chiropractor shouting "stop that is a silly exercise". Ignoring the advice and the pain both girly men pressed on. ON the final bell the results were tallied The Body - 976, Cabana Boy 97...

FINAL RESULTS - Cabana Boy loses the total but wins respect.

The Body finished on 629 total reps.
Cabana Boy finished on 618 total reps.

Final remarks - Cabana Boy didn't get the whipping The Body was hoping for as Cabana Boy won 3 out of 5 exercises. 1 was tied and The Body won situps. My call is a rematch is needed. The 3rd July will be a rematch with the "Spartan 300" as a challenge. Book your seats this one is going to be close.

Angie Does Tabata

Angie Does Tabata

Right fellows, with all the trash talk I am giving you another test. It is Angie in a Tabata.

The Exercises: Complete 8 of each exercise before moving to the next.
1. Pull Ups
2. Push Ups
3. Sit Ups
4. Squats
5. KB Swings

The Routine
40 consecutive tabata intervals (20sec work followd by 10 sec rest)
8 of each exercise. NO REST BETWEEN EXERCISES only the 10 sec rest.

The Score
Score every rep and add total reps for exercise.
eg. Pull ups - 12, 11, 11, 10, 9, 7, 6, 6 = 72
Push Ups - 11,10,7,8,7,7,4,5 = 59
Sit-ups - 8,8,9,8,8,8,8,8 = 65
Squats - 15,14,15,15,15,15,15,17 = 121
KB Swings - 12,11,11,10,9,7,6,6 = 72
TOTAL SCORE = 389

Scores will be posted and the winner gets to call the loser names.

Hot Chick Smashes Cabana Boys ball to the Wall

Well final results for the Balls to the Wall are in and results are surprising.It was expected that
with all the trash talk Cabana Boy would top the tables. That wasn't the case.

Results
1. The Body - 536
2. Bomber - 486
3. Hot Chick - 475
4. Cabana Boy - 423
5. Doodle - 401
6. Junie Babe - 348

The Body smashed Bomber
Bomber smashed the Hot Chick and
Hot Chick smashed Cabana Boy...


Hot Chick relaxing after a Victory

The Good, The Bad and the Ugly in a turkish Getup

The Good, The Bad and the Ugly in a turkish Getup
Todays workout is just silly. 3 rounds of super sets designed to cause pain and confsion.

Each round is 2 exercises. Each exercise is completed 3 times in the following sets 21,15,9.

Round One - 21, 15, 9 of each exercise in a superset.
1. Volcanoes - Burpee pushups, with Jump Pullups
2. Close Grip Rows - 80% body weight

Round Two - 21, 15, 9 of each exercise in a superset
1. Push Press - 40kg Barbell
2. Box Jumps - bench height

Round Three - 21, 15, 9 of each exercise in a superset
1. Triangle Inclined Push Ups
2. Ugly Curls - Squat, Curl and Press. - 20kg DB's

Results will be posted this afternoon.

Balls to the Wall - The Challenge

Since "The Body" has been embarking on training there has been intense rivaly from Cabana Boy to see who is the best. In order to silence the constant trash talk of sms's and email I devised a test. It is called "Balls to the Wall"


How it works -
Devised to cover all the basic strength areas as well as edurance the test covers 5 excersises done for 5 min each counting max reps.

Each Excersise is counted and the total score is what counts. Eg Pull ups, 5 min non stop, max reps. Only 1 min rest is allowed between each excersise. Similar to FGB I guess.

The weight for the clean and press and the KB swings was kept low to even the competition.


Balls to the Wall

1. Pull Ups, max reps, 5 min
2. Push Up Burpees, max reps, 5 min
3. Sit ups, max reps, 5 min
4. Clean and Press with 20 kg Barbell, max reps, 5 min
5. Kettlebell swings with 12.5kg, max reps, 5 min


How it went down?
Cabana Boy did the test on Mon night, alone with no idea of what a good score was. I though he did brilliatly and given his determination I thought the total score of 423 he posted was a tough ask to beat.

The Body and myself did the test together today and the results where a suprise.

With great regret the student has become the master.

The Final Scores


Yes The Body was the champ. Hot Chick still has to compete so mabey the game is not over?
Cabana Boy will get a re match when he is ready but with a score of 536, I don't know?


The Body sitting have a relaxing after a victory.

Cindy

Cindy

20 rounds/20 mins.
Each Round
- 5 pull ups
- 10 push ups
- 15 box jumps

Heart rate topped out at round 16 kept going to 20 min. "The Body" handled first time.
he is looking better. may be ready for a challenge against "Cabana Boy" .