3-3-3-3-3 Deadlifts
Checkout:
3 Rounds of 30 Unbroken Wall Balls (30/20#)
Deadlift: 105/125/145/155/165#
Comments: Started out with a kettlebell and jump rope TABATA warm-up. Then we did some good mornings. Paired up with Peggy. I definitely could have done heavier than 165#, but did not want to push it after last week. Today was the first day since last Monday that I'm not feeling the after-effects of Freddy in my arms. For wall balls I did 4 sets of 15 unbroken at 10# and the "boy" height. This felt pretty good, too. Oh, and I ran an 800m with Wendt before the class. Whoot.
Showing posts with label Tabata. Show all posts
Showing posts with label Tabata. Show all posts
6.14.2011
06.13.11 - Tabata Torture
3-3-3-3-3 Deadlift
3-3-3-3-3 HIGH Box Jump
2 min. rest in between
5 Rounds AFAP:
20 Kettlebell Swings
30 second L-Sits
Bottom-to-Bottom Tabata Air Squats
DL: 105/125/135/145/155 with 20" box
Time: Approx 20? No idea I don't think I was paying attention.
Comments: Could have gone heavier on the DLs. Used a 25# KB. Alternated between box, bent-knee L-sits and hanging from bar, bent-knees. Failed usually between 10 and 15 seconds. Killer on the wrists while on the box. KBs were ok. Good weight for unbroken... but... HOLY HELL those Tabata squats were excruciating. Seeing stars, fearing blackout, dying. An active squat during a so-called 10 second "rest" period is torture, plain and simple. Standing up out of it was too much.
3-3-3-3-3 HIGH Box Jump
2 min. rest in between
5 Rounds AFAP:
20 Kettlebell Swings
30 second L-Sits
Bottom-to-Bottom Tabata Air Squats
DL: 105/125/135/145/155 with 20" box
Time: Approx 20? No idea I don't think I was paying attention.
Comments: Could have gone heavier on the DLs. Used a 25# KB. Alternated between box, bent-knee L-sits and hanging from bar, bent-knees. Failed usually between 10 and 15 seconds. Killer on the wrists while on the box. KBs were ok. Good weight for unbroken... but... HOLY HELL those Tabata squats were excruciating. Seeing stars, fearing blackout, dying. An active squat during a so-called 10 second "rest" period is torture, plain and simple. Standing up out of it was too much.
4.18.2011
04.18.11 - Tabata
3-3-3-3-3 Front Squat
Tabata (8 Rounds each, 20sec ON/10sec OFF):
Air Squats
Sit-ups
Split Lunge Jumps
Mountain Climbers
3RM: 95#
Lowest Reps Each: 10/8/8/???
Comments: Subbed body rows for the split lunges b/c of the foot. Mountain climbers were a disaster and I couldn't even count them. Terrified about my foot, but seriously just holding myself up killed my shoulders. Nice. This was awful, like all Tabatas usually are. Seems quick, easy, but you're quickly dying. Oh we did some good hip-flexer stretching that felt awesome!
Tabata (8 Rounds each, 20sec ON/10sec OFF):
Air Squats
Sit-ups
Split Lunge Jumps
Mountain Climbers
3RM: 95#
Lowest Reps Each: 10/8/8/???
Comments: Subbed body rows for the split lunges b/c of the foot. Mountain climbers were a disaster and I couldn't even count them. Terrified about my foot, but seriously just holding myself up killed my shoulders. Nice. This was awful, like all Tabatas usually are. Seems quick, easy, but you're quickly dying. Oh we did some good hip-flexer stretching that felt awesome!
2.03.2011
02.03.11 - After the Storm
3-3-3-3-3 Press
Tuesday's Make-Up
Tabata (8 x 20 sec on/10 sec off)
Dumbbell Bench Press
Toes to Bar
Ring Push-ups
Double Unders
3RM Press: 65#
Lowest Number of Reps per Exercise: 8/5/5/25
Comments: Two days off due to the blizzard. Ok. I chose to do Tuesday's WOD instead of today's considering I still can't walk, descend stairs or sit without pain from Monday. Upper body focus felt right. Didn't push it with the press since I was alone in the pit and the rest of the WOD was all arms. Used 15# DBs, did more like knees to arm pits, and single jump rope. To be honest I didn't really kill myself during this and I felt a little guilty watching Jenny, who decided to do the Level 2 Endurance WOD of the day – 100 box jumps, 300 singles, 50 wall balls, 25 burpees, and back up the ladder to 100 box jumps. OUCH. But it's only my Day 2, and I can tell my arms are going to be screaming at me tomorrow nonetheless.
Tuesday's Make-Up
Tabata (8 x 20 sec on/10 sec off)
Dumbbell Bench Press
Toes to Bar
Ring Push-ups
Double Unders
3RM Press: 65#
Lowest Number of Reps per Exercise: 8/5/5/25
Comments: Two days off due to the blizzard. Ok. I chose to do Tuesday's WOD instead of today's considering I still can't walk, descend stairs or sit without pain from Monday. Upper body focus felt right. Didn't push it with the press since I was alone in the pit and the rest of the WOD was all arms. Used 15# DBs, did more like knees to arm pits, and single jump rope. To be honest I didn't really kill myself during this and I felt a little guilty watching Jenny, who decided to do the Level 2 Endurance WOD of the day – 100 box jumps, 300 singles, 50 wall balls, 25 burpees, and back up the ladder to 100 box jumps. OUCH. But it's only my Day 2, and I can tell my arms are going to be screaming at me tomorrow nonetheless.
8.25.2010
08.25.10 - Congrats IACs
5-5-5-5-5 Handstand Push-ups
Tabata (8 reps, 20 sec on/10 sec rest)
Kettlebell Swings (45/35#)
Dumbbell Push Press (25/15#)
Box Jumps (24/20")
Bench Press (95/45#)
Checkout: 150 Double Unders
Lowest # of Reps per Set: 7-7-7-7
Comments: Warm-ups included front and back somersaults and cartwheels and I am proud to say I could do them. HSPs on the box. A couple attempts on the wall. Jennifer told me to do some negatives (lower all the way even if you can't get back up) to work on full-range. Thanks Jen. We had to rotate the start, so I went box jumps (18"), bench (45#), KBs (20#), press (10#s). I think I recorded it wrong on the board because my brain sort of malfunctioned. I think I may have really done all 7s instead of 7-7-6-8 because I thought to myself if I did all 7s why didn't I remember that? Let's just say that I for sure averaged 7s because that was my goal and I really wanted to be consistent with my reps on all 8 sets. Had some 8s, 9s, but got 7s mostly. For the checkout I decided I'd try and do 5 sets of 50 unbroken. Got that. My first attempt I lost it at 47. Thought my scales were pretty good today. I felt "even" as I worked through each set at least.
In other news: Sarah W.'s lowest number of push-presses was 23! Holy crap!
Tabata (8 reps, 20 sec on/10 sec rest)
Kettlebell Swings (45/35#)
Dumbbell Push Press (25/15#)
Box Jumps (24/20")
Bench Press (95/45#)
Checkout: 150 Double Unders
Lowest # of Reps per Set: 7-7-7-7
Comments: Warm-ups included front and back somersaults and cartwheels and I am proud to say I could do them. HSPs on the box. A couple attempts on the wall. Jennifer told me to do some negatives (lower all the way even if you can't get back up) to work on full-range. Thanks Jen. We had to rotate the start, so I went box jumps (18"), bench (45#), KBs (20#), press (10#s). I think I recorded it wrong on the board because my brain sort of malfunctioned. I think I may have really done all 7s instead of 7-7-6-8 because I thought to myself if I did all 7s why didn't I remember that? Let's just say that I for sure averaged 7s because that was my goal and I really wanted to be consistent with my reps on all 8 sets. Had some 8s, 9s, but got 7s mostly. For the checkout I decided I'd try and do 5 sets of 50 unbroken. Got that. My first attempt I lost it at 47. Thought my scales were pretty good today. I felt "even" as I worked through each set at least.
In other news: Sarah W.'s lowest number of push-presses was 23! Holy crap!
5.17.2010
05.17.10 - Tabata with a Twist
Overhead Squat for Max
5-5-3-3-1-1-1
Tabata Style
(8 sets of each exercise, 20 sec active/10 sec rest, for 16 total minutes)
Jumping Pull-ups
Supermans
Dumbell Push Press
Jumping Split Lunges
OHS: 75# (PR!)
Tabata: 8/8/5/8
Comments: Tabata is deceptively challenging. 20 seconds is a LONG TIME, while 10 seconds is VERY SHORT. Used 20# dumbells. Last time we did Tabata we recorded our LOWEST number of reps, which is what I've done here. However, 8's were pretty consistent for each exercise throughout all 8 sets. Tried hard to maintain a rhythm. I did hit some 10s & 11s, but not on the push press. That was just awful.
PR on the OHS by 5#!
Added a 5th Goal: Bench Press 135# (45#bar and 2 45# plates - Thanks Tone!)
5-5-3-3-1-1-1
Tabata Style
(8 sets of each exercise, 20 sec active/10 sec rest, for 16 total minutes)
Jumping Pull-ups
Supermans
Dumbell Push Press
Jumping Split Lunges
OHS: 75# (PR!)
Tabata: 8/8/5/8
Comments: Tabata is deceptively challenging. 20 seconds is a LONG TIME, while 10 seconds is VERY SHORT. Used 20# dumbells. Last time we did Tabata we recorded our LOWEST number of reps, which is what I've done here. However, 8's were pretty consistent for each exercise throughout all 8 sets. Tried hard to maintain a rhythm. I did hit some 10s & 11s, but not on the push press. That was just awful.
PR on the OHS by 5#!
Added a 5th Goal: Bench Press 135# (45#bar and 2 45# plates - Thanks Tone!)
4.28.2010
04.28.10 - Tabata plus Tabata
8 intervals of the following for a total of 32 intervals.
20 seconds all out, 10 seconds rest, totaling 16 minutes.
Pull-ups
Push-ups
Sit-ups
Air Squats
Then: Another 8 intervals, same way, on the rower.
Record LOWEST number of reps: 2/6/7/10
Comments: I made a pact with myself that whenever we did a workout where we didn't have to do a full number of reps, I'd use the green band. This was my second time using it. Not to make excuses or anything, but my particular green band had seen some action. I think it was one from the original band supply. My first round was 7 and it was all downhill from there. Holy humiliation. I feel tight all over again after the three in a row and my calves finally kicked into the mix today after the jump rope on Monday. We wrapped it up with some stretching on the rollers, which I'm sure will cover my legs in some really attractive bruises. Thank god I get to go to happy hour tomorrow to "rest".
20 seconds all out, 10 seconds rest, totaling 16 minutes.
Pull-ups
Push-ups
Sit-ups
Air Squats
Then: Another 8 intervals, same way, on the rower.
Record LOWEST number of reps: 2/6/7/10
Comments: I made a pact with myself that whenever we did a workout where we didn't have to do a full number of reps, I'd use the green band. This was my second time using it. Not to make excuses or anything, but my particular green band had seen some action. I think it was one from the original band supply. My first round was 7 and it was all downhill from there. Holy humiliation. I feel tight all over again after the three in a row and my calves finally kicked into the mix today after the jump rope on Monday. We wrapped it up with some stretching on the rollers, which I'm sure will cover my legs in some really attractive bruises. Thank god I get to go to happy hour tomorrow to "rest".
3.29.2010
03.29.10 - Change is Good
15-12-9
Front Squat (155/105#)
Ring Dips
Checkout: Tabata (8 x 20 sec On/10 sec Rest)
Sit-ups
Push-ups
Time for MetCon: 6:35
Comments: I love it when I love a WOD, and I liked this one quite a lot. I really love the barbell workouts. Used 65# on the squats (105# is my max). Maybe should have done 75#? Used a green band on the ring dips. After that and those push-ups on the checkout, holy triceps! I will say I think I'm getting better at the crazy ladder exercises in second round warm-ups. Running those drills definitely cracks me up.
In other news: I used to have this crazy click in one of my hips all the time. (Being a bit of a hypochondriac, of course I assumed I'd need hip replacement surgery by the time I was 40). I have no clue when this went away, but I realized it was gone this weekend. Even when I was trying to make it happen, it would not. I "blame" Crossfit.
Front Squat (155/105#)
Ring Dips
Checkout: Tabata (8 x 20 sec On/10 sec Rest)
Sit-ups
Push-ups
Time for MetCon: 6:35
Comments: I love it when I love a WOD, and I liked this one quite a lot. I really love the barbell workouts. Used 65# on the squats (105# is my max). Maybe should have done 75#? Used a green band on the ring dips. After that and those push-ups on the checkout, holy triceps! I will say I think I'm getting better at the crazy ladder exercises in second round warm-ups. Running those drills definitely cracks me up.
In other news: I used to have this crazy click in one of my hips all the time. (Being a bit of a hypochondriac, of course I assumed I'd need hip replacement surgery by the time I was 40). I have no clue when this went away, but I realized it was gone this weekend. Even when I was trying to make it happen, it would not. I "blame" Crossfit.
2.05.2010
02.05.10 - It Back
Bench Press
3-3-3-1-1-1
Tabata Intervals (20 sec all out/10 sec rest)
8 Intervals Push-ups
8 Intervals Kettlebell Swings
8 Intervals Bench Press @ 40%
8 Intervals Box Jumps
3 Rep Max: 85
1 Rep Max: 90
Total Reps: 294 (62 - knees, 80 - 20#, 101 - 35#, 51 - 16")
Comments: I liked this workout. When I saw 100 in sight on the bench press I thought no problem but then I hit the wall and could barely lift the bar at 101. Box jumps still terrify me.
3-3-3-1-1-1
Tabata Intervals (20 sec all out/10 sec rest)
8 Intervals Push-ups
8 Intervals Kettlebell Swings
8 Intervals Bench Press @ 40%
8 Intervals Box Jumps
3 Rep Max: 85
1 Rep Max: 90
Total Reps: 294 (62 - knees, 80 - 20#, 101 - 35#, 51 - 16")
Comments: I liked this workout. When I saw 100 in sight on the bench press I thought no problem but then I hit the wall and could barely lift the bar at 101. Box jumps still terrify me.
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