Monday, 27 June 2011

Strength:
Deadlift - 315x3, 335x3, 355x3

Had a bit more in the tank, but didn't want to push it too far...wanted to leave room for upward progress.

WOD:
Alternating Tabatas
- Deadlift, 225 lbs
- Burpees

Totals
9/6
8/5
6/5
5/5
5/5
5/5
5/6
8/9

Wednesday, 15 June 2011

Tabatas

Push-ups - 14, 12, 14, 12, 12, 12, 11, 10
Sit-ups - 16, 16, 16, 16, 16, 16, 16, 17
Squats - 17, 17, 17, 17, 17, 17, 17, 20

Monday, 22 February 2010 (am)

Department PT.

Tabatas
- Push-ups 12, 12, 12, 12, 12, 12, 10, 8, 6
- Sit-ups 14, 14, 14, 14, 14, 14, 14, 14
- Squats 17, 17, 17, 17, 17, 17, 17, 18

About 30 minutes of basketball.

Rolled my right ankle pretty badly. That's what I get for playing basketball in trail running shoes.

CrossFit - 27Mar09

Starting to feel better, but still not very explosive.

Strength:
Clean & Jerk - 225 x 1; 245 x 1 (Fail)

WOD:
Double Alternating Tabatas
- Sandbag Cleans, Alternating Shoulders (Randy had my sandbag, so subbed 2 x 25-lbs dumbells)
- Pullups

This is conducted by completing 16, 30 second rounds (20 sec work/10 sec Rest) for a total of 8 minutes. Athletes are to alternate exercises - 20 sec SB cleans, 10 sec Rest, 20 sec Pullups, 10 sec Rest, 20 sec SB Cleans, etc... Score is total reps of each exercise combined.

Pull-ups: 12, 10, 10, 10, 10, 8, 8, 7 = 75
Cleans: 8, 8, 8, 7, 7, 6, 6, 6 = 56
Total = 131

CFEndurance - 2Jul (am)

Warm-up:
- Rowing 5:00 easy

WOD:
Tabata Rowing

8 rounds of 20-seconds hard/10-seconds easy.

Total Distance: 1068-meters

CrossFit - 10Feb (pm)

Did Test #3 from CrossFit's How Fit Are You? Test:

- 8 Rounds of Tabata Squats
- Max Muscle-ups in 4 minutes

The scoring is your lowest set of squats multiplied by the total number of MUs.

Squats: 8 x 20
Muscle-ups: 22
Total: 20 x 22=440 points (Level 3 of 5!)

As a side note, HERE is a video of Greg A. doing this workout and completing 21 x 25...that's my goal for this next time...525 points!

Pushups - 27Jan (am)

During work, did a set of Tabata Push-ups with my ~7-lbs vest on.

15 Reps x 8 sets

CrossFit - 1Jan (am)

Happy New Year!

Started off with a set of Tabata Push-ups then did a 3 mile run with a Tabata set in the middle. On the push-ups I really focused on full ROM and touching ONLY my chest on every rep.

Push-ups:
15, 15, 15, 15, 15, 9, 6, 6

Run Time: 23:49

Running - 8Nov (am)

Did 3 miles with a 4 round Tabata thrown in just to give my legs a little pick-me-up. Felt pretty good the whole way, there's still a little residual muscle soreness from the squats last week, but nothing bad.

Total Time: 24:45

CrossFit - 25Oct (pm)

"Tabata Something Else"

32 Rounds of 20 seconds on - 10 seconds rest. First 8 rounds are pullups, second 8 rounds pushups, then situps, then squats.

Pullups - 10, 10, 10, 10, 10, 10, 7, 6 = 73
Pushups - 12, 12, 15, 15, 10, 6, 7, 8 = 85
Situps - 13, 13, 13, 12, 13, 13, 13, 11 = 101
Squats - 10, 17, 17, 17, 17, 17, 15, 15 = 125

As always, this one hurt. Who'd've thought that 20 seconds of work could be so hard, or that you could hit muscular failure after 4 pushups.