Ingo fitness club

[Sylvain]

Took me 6 months to get them down, now it's one of my favorite movements.

Is it mainly a cardio workout or is it also working your legs like jump squats?

 

[FishnHunt]

Is it mainly a cardio workout or is it also working your legs like jump squats?

Definitely cardio. Takes some skill as well, to find and maintain your rhythm. Check out the video at 0:43 for what it looks like.
[video=youtube_share;Zyvusyli-UU]http://youtu.be/Zyvusyli-UU?t=43s[/video]

 

[Sylvain]

Definitely cardio. Takes some skill as well, to find and maintain your rhythm. Check out the video at 0:43 for what it looks like.
[video=youtube_share;Zyvusyli-UU]http://youtu.be/Zyvusyli-UU?t=43s[/video]

Thanks!
Yeah it takes some coordination as well.

 

[FishnHunt]

Thanks!
Yeah it takes some coordination as well.

Definitely!

 

[jsharmon7]

Well, Dan Bailey makes them look easy. We met him when we went to Rogue a few months back and he was really nice.

Today's metcon was a 400M run, 2 rope climbs, and 30 sit-ups for 4 rounds.

 

[bmbutch]

Today's bundle of joy:
Warmup:
400M Farmer's Carry (partner) @ 45 lbs KBs
200M Run (together)
3x

Romanian Deadlifts:
5x3, focusing on form/stretch more than weight.

Partner WOD
100 DU (Singles 2:1)
10-8-6-4-2 Overhead Squats. Partner does Burpees (If Bar touches ground @ any time 5x burpees each)
100 DU (Singles 2:1)
2-4-6-8-10 KB Taters (swing that transitions into a squat, sounded easy, frick). Partner does Toes to Bar (kipping knee raises for us fatties). (If KB touches ground @ any time 5X burpees each)
100 DU (Singles 2:1)
10-8-6-4-2 Clean and Jerks. Partner does V-Ups
100 DU (Singles 2:1)
2-4-6-8-10 Calorie Rows (@ each row, partner does tuck (knee) jump over back of rower). Makes you want to pull hard to cut down on how many jumps, legs were Jello already.
100 DU (Singles 2:1)

All total, my partner and I were next to last done (saw quite a few skip that last set of jump ropes, we did no), time roughly 1 hour and 45 minutes.

I went home, showered, took nap, woke up, typed this up, now to clean some guns from pew pew yesterday.

 

[hoosierdoc]

Did 30 mins walk/jog again. 2.15 miles

 

[Hop]

~4 mile walk/jog yesterday during the Gun Guy radio show.

 

[hoosierdoc]

Deadlift day today. #305 max during warmup but I could have done more. Then 1 lift EMOM for 20 mins. I did 245#

 

[Kirk Freeman]

Sunday: martial arts. Mook, forms, two man, sparring, good mix of stuff.

Monday: all swords. Tire man and log drills. Some old school Shaolin stuff . . . but I did it smelling like Skin So Soft to ward off the bugs.

It was hard to feel macho while I smelled so pretty.

 

[bmbutch]

6 rounds, 1 round per 5 minutes.

5 Deadlifts @ 205
100M Run
5 Push Jerks @ 115 (Rx was 135, working on it, ain't there yet).
100M Row
5 Rope Climps (me sitting on floor, hoisting my big butt up, back down, there and back again).

Check Out.
Pushups, starting @ 10 down to 1. (10 rounds).
Plated Situps, starting @ 1 up to 10. (same rounds as pushups).
500M Ski (dang, that sucked @ end of all that). Did 250, 125, then 125 during the above Pushup/Situp fun

 

[Hop]

Man were my knees sore this morning but I got this creaky ol bod out of bed for another 3 miles this morning.

 

[FishnHunt]

Worst workout I've ever done, for the second time last night. Farewell send off for our Endurance coach who's leaving for Colorado, and he will be greatly missed.

4 rounds, 2 minutes rest between rounds
50m sled push sprint 135#
10 plate thrusters 35#
300m run
10 plate thrusters 35#
50m sled push sprint 135#

Held a good pace for 3 rounds and then I blew up. So much lactic acid burn I almost puked.

 

[Kirk Freeman]

Tuesday: crossfit crap--Brocks (pull ups laying down), jump rope, curls, ab wheel.

Wednesday and Thursday: martial arts. Tripodial, swords, IADs, sticky hands, mook, dog's breakfast of stuff.

Friday is my stretch day, I do mook and swords too because they are fun.

 

[hoosierdoc]

We did back squat pause this week. Basically a back squat and hold for three seconds at bottom. Five sets of 3. I did 185#. Then I did 10 reps at 225 as a finisher. Got very dizzy.

now my legs are very sore

today was a Tabata of rowing and handstand holds. I just did planks for handstand. But two full tabatas of rowing. Ugh.

 

[hoosierdoc]

Thanks!
Yeah it takes some coordination as well.

The other day a stretching warmup was to rotate your arms in circles, but opposite directions. Try to stand up and move one arm in a circle forward and the other backward. Really tough to coordinate

 

[Sylvain]

The other day a stretching warmup was to rotate your arms in circles, but opposite directions. Try to stand up and move one arm in a circle forward and the other backward. Really tough to coordinate

I tried with both arms turning in the same direction, and then tried to make the right one turn in the opposite direction.
The left one did some weird flinching like I was being tased!
No way to switch the direction of rotation of one arm without both arms stopping.

 

[hoosierdoc]

Start just moving one and then start the other

 

[gregkl]

We did back squat pause this week. Basically a back squat and hold for three seconds at bottom. Five sets of 3. I did 185#. Then I did 10 reps at 225 as a finisher. Got very dizzy.

now my legs are very sore

today was a Tabata of rowing and handstand holds. I just did planks for handstand. But two full tabatas of rowing. Ugh.

Did pause sets a few times when I took a strongman training cycle.

Our workout today was similar to yours the other day except we ran 200 meters and did handstand hand releases if you weren't able to do handstand walks. AMRAP in 12 minutes.

Kind of a strange WOD to me.

 

[hoosierdoc]

today I scaled all three parts of the WOD

12 toes to bar
9 burpess box jump overs
6 bar muscle ups


I did hanging knee to elbow attemps, burpee box step overs, and jumping chest to bars. But I made it five days in a row