The “Wyatt” Workout

I’ve been getting a lot of Crossfit style posts in my email lately, and one thing that I like is the concept of a “Workout of the Day,” or WOD. So I thought I’d put together a few of these WOD’s featuring general conditioning that works for my current situation, fitness level, goals, etc. I also like the Crossfit convention of naming the workouts sometimes using generic names, sometimes honoring military people, first responders and the like, while others just use the date it first came out or cute names like “Bad Karma.”

So, here is my first attempt at a WOD: “Wyatt.”

Wyatt seems like the kind of guy who deserves to have a workout named after him. 🙂

Wyatt

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor. Do 50 Hamstring Curls with each leg.

  • 50 Basic Left Steps (Switch to Basic Right half way through)
  • 50 Corner to Corner Steps
  • 20 Push Ups
  • 50 Straddle Up Steps
  • 20 Push Ups
  • 40 Dead Bugs, two-count.
  • 50 Hamstring Curl Steps
  • 20 Push Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 50 Charleston Steps
  • 20 Push Ups
  • 40 Dead Bugs, two-count
  • 80 Good Morning’s
  • 160 Hindu Squats
I found ‘Wyatt’s Toy’ to be a pretty good workout. My, isn’t he fierce?!

Beginning Level: “Wyatt’s Toy”

For Time: Perform this series of exercises quickly in the order written without sacrificing form. All Steps are one count for both feet up on the step and then back on the floor.

  • 50 Basic Left Steps (Switch to Basic Right half way through)
  • 50 Corner to Corner Steps
  • 15 Incline Push Ups
  • 50 Straddle Up Steps
  • 15 Incline Push Ups
  • 20 Dead Bugs, two-count
  • 50 Hamstring Curl Steps
  • 15 Incline Push Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 50 Charleston Steps
  • 15 Incline Push Ups
  • 20 Dead Bugs, two-count
  • 30 Good Morning’s
  • 45 Hindu Squats

Equipment Required: Step Aerobic Platform or something to step up on with both feet that is about 6 inches high.

If (like me) you find the regular workout more of a goal to shoot for than something you want to do tomorrow, then you can start with “Wyatt’s Toy” and keep adding reps until you reach the ability to do the full WOD.

For me, the main barrier is I can’t do very many regular push ups with good form, hence the incline push ups. Back a few decades ago, when I had trained myself to be much better at push ups than I am now, I found that doing inclines (gradually decreasing the incline as you become better at the movement) was a far more effective transition to regular push ups than doing them from the knees. Your mileage may vary, but that is what worked for me.

Movements Used in this Workout

Basic StepCharlestons
Corner to CornerDead Bug
Diagonal StepGood Morning
Hamstring CurlsHindu Squat
Push UpsStraddle Up

Work Outs: November 22 – 28, 2020 (Thanksgiving Pie, and Emperor Cats)

Sun, November 22nd

Pretty much the same kind of day as last Sunday: Parcheesi, hung out with my husband and cats and watched movies. Speaking of cats, I took this picture of one of my cats on Thanksgiving Day when I happened to notice that the light and shadow were just so where he was sitting. I think for a cell phone photograph it came out pretty good.

His legal name is Wyatt and he joined us in 2015 as an adolescent. I thought perhaps he had been named after Wyatt Earp, but alas the woman we adopted him from told me that in fact he was named after the street she trapped him on when he was feral. We thought about continuing our string of naming pets, plants, file servers and so on after Roman emperors in the order they reigned (of course), but I decided Wyatt didn’t seem like either a Servius or a Galba, so Wyatt he stayed.

Mon, November 23rd

Morning Walk: 3.27 miles. Calories: 2000, Protein: 100 g.

Tues, November 24th

Captains of Crush Gripper (T):

  • (Set 1): Right = 6mm x 9 reps, Left = 14mm x 8 reps
  • (Set 2): Right = 6mm x 5 reps, Left = 14mm x 9 reps
  • (Set 3): Right = 6mm x 6 reps, Left = 12mm x 5 reps
  • (Set 4): Right = 6mm x 5 reps, Left = 12mm x 4 reps
  • (Set 5): Right = 4mm x 3 reps, Left = 10mm x 2 reps

Fitness Bag Deck of Cards Workout

SuitNumber CardFace Card
HeartsWalking Lunges + Front Kick Stretch10 Full Squats
ClubsStair Incline Push-ups10 Cossack Squats
DiamondsBent Over FB Rows10 FB Shovels
SpadesFB Snatches10 FB Rom. Dead Lifts
Aces (any suit)/Jokers20 Full Squats

I changed the workout a little from last week. I don’t think that being sore for an entire week from the lunges is such a good idea, so I decreased the lunge volume a bit and added in some mobility work. Found some interesting information about Cossack Squats here, though my goal is to perform the exercise more like in this video.

Calories: 2010, Protein: 101 g.

My last Roman emperor cat was Nero and thinking about him brings up a lot of nice memories. (He passed away in 2014.) As you can see below, he was pretty hard on scratching posts, liked small boxes and was fond of 6th edition Warhammer 40K. I found him a worthy Emperor Cat indeed!

Wed, November 25th

Morning Jog-Walk: 3.28 miles. Calories: 2566, Protein: 97

Thur, November 26th

We had a nice Thanksgiving Day. My husband wanted to bake a vegetable and tofu pie for the holiday, which I thought was nice, and turned out to be tasty too.

Fri, November 27th

  • Arnold Press: 25 lbs. x 4 sets x 12 reps
  • Incline Push-ups (4th riser on cellar stairs): 4 sets x 10 reps
  • Light Spring Bar: 50 reps
  • Twenty-One’s: 12 lbs. x 3 sets
    • I learned to do this exercise back in the ’80’s in a specific order: Front Raises, Lateral Raises, then Rear Delts. I see no reason, though, why it has to be done in this order. So for fun I did the exercises in a different order for each set.
  • Super Set
    • DB Flies: 8 lbs. x 4 sets x 12 reps
    • Tricep Pushdowns (tricep handle): 40 lbs. x 4 sets x 12 reps
  • Exercise Complex: One-Handed Reverse Grip Tricep Pushdowns (d-handle, ea. arm) 10 lbs. x 12 reps, Small Arm Circles 50 revolutions each way, Dead Bugs (2-ct) 20 reps, Standing Side Crunches (ea. side) 12 reps
  • Captains of Crush Gripper Sport (S): 6 sets x 5 reps

Sat, November 28th

  • Morning Walk: 3.09 miles.
  • Afternoon Workout
    • Standing Cable Rows (straight bar): 65 lbs. x 4 sets x 12 reps
    • Pull Downs (d-handles): 50 lbs. x 2 sets x 12 reps, 2 sets x 13 reps
    • Fitness Bag Bicep Curls: 4 sets x 12 reps
    • Exercise Complex: Fitness Bag Cleans x 12 reps, DB Shrugs 25 lbs. x 12 reps, Wrist Roller (cable) 15 lbs. x 1 winding, Bell Tower Crunches (ea. side) 17.5 lbs. x 12 reps, One Handed Alternating American Kettlebell Swings (2-ct) 15 lbs. x 12 reps, DB Hammer Curls 12 lbs. x 12 reps, Face Pulls 17.5 lbs. x 12 reps, Calf Raises x 30 reps, Twist Yo’ Wrist (cable) 10 lbs. x 2 windings, Wrist Supination and Pronation (ea. arm) with light wood axe x 12 reps, Dead Bugs (2-ct) x 30 reps, Spread and Raise Hands (light orange band) x 25 reps, External Shoulder Rotation (black band, ea. arm) x 12 reps, DB Punch Up’s w/ 2 second hold 12 lbs. x 12 reps

(I was up 3.6 pounds for the week, so my total loss is 14 lbs. so far.)