Recovery Cards

My legs are trashed from the last few days. Was actually glad to see a deck of cards programmed for today.

Warm-up

About 6:00 on our own. I focused on some bottom squat holds and shoulder stretching for the most part.

Conditioning

“Deck of Cards”

Suits:

  • ♣ – Air Squats
  • ♠ – AbMat Sit-ups
  • – 2x Russian Twists (35# KB)
  • – Burpees

Ranks:

  • Ace – 20 Reps
  • King, Queen, Jack – 10 Reps
  • 10 through 2 – face value
  • Joker – Same movement as last card, but double the reps

I substituted in the Russian Twists for American KBS because of my shoulder. Kept a nice steady pace and was lucky on my jokers, but I did get 4 hearts in a row at one point for 33 burpees. Finished in 26:11 and got home early. Rest day and chiropractor tomorrow. Hopefully the shoulder will be ready to go this weekend for whatever 14.3 brings.

Deck of Barbells

I was planning to take today off and stick to the 3 on 1 off schedule, but my body is feeling good. Went in for the 11am class.

Warm-up

  • 150m Run
  • 100m Zombie Kicks
  • 150m Run
  • 100m Power Skips
  • 150m Run
  • 100m Lateral Shuffles
  • 150m Run

WOD

Deck of Cards

Suits:

  • ♣ – Hang Cleans (95#)
  • ♠ – Front Squats (95#)
  • – Push Presses (95#)
  • – 150m Weighted Run (35# plate)

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 1m Plank

The Rx for men was 115# but there is no way I’d be able to handle that. Loading the bar with 95 pounds was plenty heavy and this deck took me forever. I stayed into the start of the next class to finish in 52:54. It comes out to 94 reps of each on hang cleans, front squats, and push presses, 1950 meters of weighted runs, and 2 minutes of plank. That’s a lot of good work to help prepare for the competition.

I was planning to do some cleans in the garage later, but now I don’t have to. I guess I have more time to do real cleaning around the house and organize my garage gym.

An Easy-ish Deck

I made it to the 10am class which gives me enough time to pack and get ready for my trip. Flight leaves at 1:30.

Warm-up

4 rounds

  • 15s Jumping Jacks
  • 15s High Knees
  • 15s Air Squats
  • 15s Mountain Climbers

WOD

Deck of Cards

Suits:

  • ♣ – Russian KBS (53# KB)
  • ♠ – 1m Plank
  • – Air Squats
  • – Burpees

Ranks:

  • 10, Jack, Queen, King, Ace – 10 reps
  • 2 through 9 – Face value in reps
  • Joker – 150m Run

I finished in 32:36. Planks really sucked because they brought down the intensity and at one point I had 6 of 9 cards come up a spade. Usually deck of cards is pretty brutal but today it wasn’t bad with the selected movements and the fact that the highest rep count was 10.

Finisher

Prowler Sprints – 25m High Push followed by 25m Low Push

Casey A. and I did some prowler sprints at the end of class. The first sprint we had 135# loaded on the heavy prowler and it was pretty easy, so we added another 45# plate for 180# of load and did 5 more down and backs. My legs are getting stronger because the heavy pushes are getting a lot easier.

Deck of Cards

At Survival Fitness.

Warm-up
5 round Tabata mash-up

  • Jumping jacks
  • High knees
  • Butt kicks

WOD
45:00 Deck of Cards

Suits:

  • ♣ – Goblet squats (55# KB)
  • ♠ – 2x Russian KBS (55# KB)
  • – Mountain climbers or plank (1 minute)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, using the suit of the new card
  • 10 through 2 – face value

For example if the K♣ comes up you do 13 goblet squats. If any Jack comes up, another card is flipped. If the next card was the 9♠ that would be 2 x 9 = 18 (since swings already double the rep count) and then double it because of the jack for 36 swings. The is always one minute unless a jack is involved and it would become 2 minutes. If you picked the A you wouldn’t have to do 14 minutes!

In 45 minutes I completed 47 cards. Only had 5 left! The last time we did a deck of cards it was a 40 minute limit and different exercises, but I only completed 30 cards.

At Survival Fitness Warm up 30 reps each…

At Survival Fitness.

Warm-up

30 reps each:

  • High knees
  • Zombie kicks
  • Squats
  • Push-ups
  • Jumping jacks
  • Butt kicks
  • Mountain climbers
  • Standing bicycles

If you finish before everyone else, do 30 jumping jacks on the minute every minute until everyone is done.

WOD

Using a deck of cards, one card will be flipped over at a time for 40:00.

Suits:

  • ♣ – Now and Laters (4 count plyo lunges – 2 each leg)
  • ♠ – Plank (1 minute)
  • – Pull-ups (ring rows)
  • – Burpees

Ranks:

  • Ace – 14
  • King – 13
  • Queen – 12
  • Jack – Pick another card and double it, also using the suit of the new card
  • 10 through 2 – face value

So…for example when a King of diamonds came up we did 13 ring rows. If a jack (any suit) comes up, another card is flipped. If the next card was the 9 of clubs that would be 9 x 2 = 18 Now and Laters, which themselves consist of 4 lunges, so we would have 72 lunges! As you can see, things add up fast. Oh, and plank is always one minute unless a jack is involved and it would become 2 minutes. If you picked the ace of spades you wouldn’t have to do 14 minutes of plank!

In the 40:00 time limit I finished 30 of the 52 cards. High counts (not total for the workout) were 68 lunges (42 another time), 42 burpees (I think it was 3 hearts in a row), and 28 ring rows. Somewhere is the middle of the WOD I switched from plyo lunges to regular lunges.