Friday, January 22, 2016
NerdStrong Gym - Workout Recap
For Saturday we continue our Deadpool mini boss battle. There were three different 8 Minute AMRAPS (As Many Rounds of Possible). First one was titled "Wade" and we had to do 10x Thrusters and 10x Scap Pulls. The next one was titled " Winton" and we had to do 20x MedBall Slams and 10x Dumbbell Lat Raises. And the final battle was titled "Wilson" and consisted of 10x Kettlebell Swings and 10x Thrusters. We also had a finisher which was 3 rounds of :30 seconds of Seated Lemon Squeezes, :30 seconds of Seated Heel Touch, :30 seconds of Side Planking Left, :30 seconds of Side Planking Right and then :30 seconds of rest. It was pretty horrible. But as horrible as it was it was a great workout.
There were five different stations, Station one was titled "Would You Go Left or Right" and we had to do 20 meter sprints. Station two was titled "We Are Helping" and we had to do Bench Dips. For Station three it was titled "Jump Magic Jump" and we had to do Jump Rope. Station four was titled "Suspended Above the Bog" and we did a Hollow Hang and the fifth Station was titled "How You Turned My World" and had to do Step Ups.
We did two rounds and about halfway through round 1 the Junk Lady showed up and we had to grab something heavy (kettlebell, mace, club, weight) and run around the parking lot once (230 meters).
For the finisher it was titled Dance Magic Dance and they played the song from Labyrinth and everytime we heard Dance Magic we had to do V-Ups and then turn over on our stomach and do Supermans when we head Jump Magic. If you know the song they say Dance Magic and Jump Magic alot.. it was some major core work but also a total blast. Had a great workout.
Wednesday's CON class was super tough, It was all about kettlebells. We started with good warm up then did some nice stretching for our proficiency. The quested consisted of 3 rounds of 10x Kettlebell Pendulum and 10x Kettlebell Swings. Then the battle was like a mini boss, we started with 15 Kettlebell Swings, then 30x Kettlebell Deadlifts, 15 Kettlebell Swings, 30x V-Ups, 15 Kettlebell Swings, 30x Push Ups, 15 Kettlebell Swings, 30x Goblet Squats, 15 Kettlebell Swings, 30x Scaps Push Ups, 15 Kettlebell Swings, 30x Knee Raises, 15 Kettlebell Swings, 30x Burpees and finally our last set of 15 Kettlebell Swings. As I said.. lots and lots of Kettlebell Swings.
Thursday we did my least favorite barbell workout.. the Bear Complex, which is a Clean to a front squat, to a push press, to a back squat and then back down again. It's a lot of movements and after three or four times you're arms start feeling it. After the Bear Complex we did a Farmers Walk which is walking 140 meters holding something heavy, usually a kettlebell or sandbag/bell. I pushed myself and started off with an extremely heavy kettlebell and only lasted one walk before having to drop down in weight. Farmer's Walk seems easy but after one or two times your fingers and arms start to ache.
Overall another great week of workouts. Loving every minute I spend at NerdStrong Gym. If you live in the LA area you should come check it out. They have free classes at 10pm on Sunday, you can get more information HERE.