400m run
35 Glute-ham sit-ups
30 Double-unders
400m run
35 Glute-ham back extensions
30 Double-unders
400m run
Tabata Wall-Balls, 20# for max reps
10:44 FTL... went borderline retarded on the DU's but I did 'em nonetheless! First WOD to do DU's actually (hence the 11 min performance).
83 on tabata wall-balls
Showing posts with label tabata intervals. Show all posts
Showing posts with label tabata intervals. Show all posts
Friday, September 25, 2009
Monday, September 14, 2009
La Di Da Da Da
Tabata Something Else
I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.
A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now
FML
I thought I would do well on this today. I was a bit apprehensive about how my hip would hold up on the air squats and still a bit sore from the weighted pull-ups, but overall I felt pretty good and was looking to set a new PR. I was off to a good start with the pull-ups (I did 86) but ran into problems going into the push-ups. Big problems. The last time I did T.S.E. I knocked out 76 of these suckers. This time it was a lowly 59! I dunno WTF happened... Chase offered that the lower number was a result of doing so many pull-ups, but I did 67 pulls (with grip problems) the last go round so that doesn't make a whole of sense. I just don't see how a 19 rep increase in pulls lead to a 17 rep decrease in pushes. I could understand if I didn't see any gain in the push-ups, or maybe a slight decrease in my rep count. But -17?! ARGH. Whatev... it is what it is.
Sit-ups were also an issue, but only because I was "encouraged" to use a larger ROM where I actually sat straight up at the top of the sits (instead of just touching my toes). This didn't really make the exercise any more difficult or demanding, but it really screwed with my rhythm and speed. Chase actually put is hand at a point which I was to tap with my shoulder as I came up. I don't think my torso could have been any more vertical. Long story short I was only able to knock out a total of 79 reps, another 17 rep deficit from the T.S.E. four months prior.
Last but not least were the squats. As I said I was apprehensive about these and for good reason. MY HIP WAS ON FIRE. The pain wasn't on EVERY rep but it would come and go in sets of 3-5. Fortunately I had a motivating partner (Jack!) and I was able to suck it up and keep moving. The result was a 4 rep increase over May's performance for a total of 110. Not good, but I'll take it considering the injury.
All in all the final count was 334... an 11 rep deficit from my previous T.S.E. I'm very anxious to have another go at this WOD very soon.
A final comparison for shits 'n giggles:
Pull-ups: 67 then/86 now
Push-ups: 76 then/59 now
Sit-ups: 96 then/79 now
Squats: 106 then/110 now
Total: 345 then/ 334 now
FML
Thursday, September 3, 2009
Make Me Hurt So Good
Deadlift
3-3-3-3-3
275-295-315-325-335
335 is a PR!... 320 was my last 1 rep max. Progress feeeeels good! The 'ol groin didn't give me any problems either.
The cookie was tabata row with a 20:10 ratio. I kept my all my intervals above 100m until the last 2 which measured in at 98m each. This thing was a lung and quad toaster oven. Tolbert KILLED it btw... he actually moved the row machine back about a foot until it hit stopper. Great stuff.
Today was also Dave's last day at the CFDC before he travels to Seattle for an educational opportunity... can't wait to travel up there to visit.
weight: 173.0
3-3-3-3-3
275-295-315-325-335
335 is a PR!... 320 was my last 1 rep max. Progress feeeeels good! The 'ol groin didn't give me any problems either.
The cookie was tabata row with a 20:10 ratio. I kept my all my intervals above 100m until the last 2 which measured in at 98m each. This thing was a lung and quad toaster oven. Tolbert KILLED it btw... he actually moved the row machine back about a foot until it hit stopper. Great stuff.
Today was also Dave's last day at the CFDC before he travels to Seattle for an educational opportunity... can't wait to travel up there to visit.
weight: 173.0
Wednesday, August 5, 2009
I Put My Fingers Into My Eyes
Tabata Squat followed by:
4 minutes max muscle-ups
Rest 5 minutes, then:
Tabata Squat followed by:
4 minutes max muscle-ups
4 minutes max muscle-ups
Rest 5 minutes, then:
Tabata Squat followed by:
4 minutes max muscle-ups
Epic bonk on the muscle-ups... but like Scott, this is my first official muscle-up WOD so I'll take it. Thanks to Trey for the pointers... my kips looked more like convulsions toward the end, think he felt obligated to help out. Lowest rounds were:
18/10
16/5 (+10 ring dips)
Wednesday, July 22, 2009
Two-Forty-Nine-A-Gallon
Alternating Tabata Mash-Up
Perform max reps for 20 sec, rest for 10 seconds (while transitioning to the next exercise station) and begin the next exercise when the rest interval terminates... Do this until you have complete 8 rounds at each station of:
wall-balls, 20#
knees-to-elbows
med-ball cleans, 20#
Lowest rounds for each exercise were 9, 7, and 6 respectively. This was a gasser.
Perform max reps for 20 sec, rest for 10 seconds (while transitioning to the next exercise station) and begin the next exercise when the rest interval terminates... Do this until you have complete 8 rounds at each station of:
wall-balls, 20#
knees-to-elbows
med-ball cleans, 20#
Lowest rounds for each exercise were 9, 7, and 6 respectively. This was a gasser.
Tuesday, June 23, 2009
Blow Out the Candles...
27 Rounds for time:
1 Snatch, 95#
2 Handstand Push-ups
Another technique day, used 75# on las snatches and made it all the way through with 2 abmats on the HSPU's (this is a first for me). At the 20 min cut-off I had just finished my 20th round.
Used 1 pood kettlebells for the tabata shoulder torture after the WOD.
weight: 178.3, then I pissed and it went down to 176.3 FTL (literally)
Wednesday, June 10, 2009
Thursday, May 21, 2009
Get A Grip
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
This was a fun 'lil number. I tried to keep pace with Russ, but ended up eating dust (as usual). My pull-ups really suffered during this one due to a slippery grip. I did have a small comeback however when I got chalked-up... big difference! Push-ups are a weakness fo sho... I did stay full ROM though. I look forward to hitting this WOD again.
Pull-67
Push-76
Sit-96
Squat-106
Total-345
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
This was a fun 'lil number. I tried to keep pace with Russ, but ended up eating dust (as usual). My pull-ups really suffered during this one due to a slippery grip. I did have a small comeback however when I got chalked-up... big difference! Push-ups are a weakness fo sho... I did stay full ROM though. I look forward to hitting this WOD again.
Pull-67
Push-76
Sit-96
Squat-106
Total-345
Thursday, March 26, 2009
Back In the Saddle...
Wahoo! Made it back from Colorado with little more than some bumps and bruises... time to get back to business. Unfortunately, that also means getting back to the j-o-b where I am scheduled to work 72 hours this week. The vacation is over. It's been a struggle to get to the CFDC but I've made it to 2 wod's thus far...
Tuesday (03/24/09) brought 1 rep max deadlift... normally I'd be pumped, but I showed up for this after tired and dehydrated after a 16+ hour shift in a ridiculously busy emergency room. The results were not remarkable, though I did pull a new pr... 310# on my second attempt. That's 15# over my last attempt on 12/22/08. I hope I can nab 2 x bodyweight by summer.
Wednesday was "Tabata Fight Gone Bad." I DID NOT WANT TO WORK OUT TODAY. I literally could have fallen asleep during the warm-up, but I sucked it up and pushed though.
We completed 8 Tabata intervals (20:10) for each of the following:
Wall-Ball, 20 pound ball
Sumo-Deadlift-High-Pull, 75 pounds
Box Jump, 20 inch box
Push-Press, 75 pounds
Row (calories)
My total count was 341... an average result. My last true FGB tally was 275 on 01/16/09.
My weight on 03/23/09 after vacation was 170.2.. dunno what the f*ck to think about that
Tuesday (03/24/09) brought 1 rep max deadlift... normally I'd be pumped, but I showed up for this after tired and dehydrated after a 16+ hour shift in a ridiculously busy emergency room. The results were not remarkable, though I did pull a new pr... 310# on my second attempt. That's 15# over my last attempt on 12/22/08. I hope I can nab 2 x bodyweight by summer.
Wednesday was "Tabata Fight Gone Bad." I DID NOT WANT TO WORK OUT TODAY. I literally could have fallen asleep during the warm-up, but I sucked it up and pushed though.
We completed 8 Tabata intervals (20:10) for each of the following:
Wall-Ball, 20 pound ball
Sumo-Deadlift-High-Pull, 75 pounds
Box Jump, 20 inch box
Push-Press, 75 pounds
Row (calories)
My total count was 341... an average result. My last true FGB tally was 275 on 01/16/09.
My weight on 03/23/09 after vacation was 170.2.. dunno what the f*ck to think about that
Thursday, February 26, 2009
Squat, Row, Run, Eat, Sleep, Repeat...
Overhead Squat 5 Rep Max
5-5-5-5-5
Rest 3-5 Minutes, then:
Tabata Row
115# was my last set of 5... I also did 1 rep of 135# which felt pretty good. I'm a little ashamed of these loads, but when I consider that I could barely OHS the bar 2 months ago I get all warm and fuzzy inside... CFDC you rock! I look forward to EVERY workout. Well, except the back-to-back Murphy's next week. (joking)
Tabata Row: 118.88m (pure pain)
5x200m @ 90%...think we averaged 36sec? Not bad considering the traffic we were dodging!
*this is post-dated admission that I threw in just for completion sake
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