Tag Archives: Tabatas

There*s no knowing where we*re rowing

Standard

Name the movie those song lyrics are from…ready? 3…2…1 GO!

Strength:
Weighted Push Ups
5(10#) x 5(15#) x 3(25#) x 3(35#) x 3(45#)

WOD:
4 Rounds
20 OH Squats (45#)
400 Meter Run (modified to 20 Cal Row)
Finished in 17:03

Today’s workout was tough, but good. OH squats are not my best squat but they went alright today. I still get quite wobbly after a bit. I need to figure out what I’m doing wrong there. Instead of running I was able to do the rowing machine. That worked great for me. I wasn’t so zapped from not being able to breathe after the run. The rowing was more difficult than I thought it would be though! I didn’t want to workout today, but I’m glad I went.

Cool Down:
Abmat Sit Up Tabatas (9)

Good day all around! Answer to the question above: Willy Wonka and the Chocolate Factory

Vacation WODs and Grace

Standard

Heidi Ho Good People!

I’m sorry to have disappeared for a week. Last week I spent in a beach house overlooking Holden Beach, NC. It was a much needed break. I did do a couple of benchmark WODs while I was there.

Monday 7/25
200 Squats
Finished in 5:50

Yeah….I was sore for 3 days afterword. While I didn’t have a medicine ball to squat to, I think I did pretty good. I wanted a workout I could do in my room so I didn’t have my family staring at me!

Tuesday 7/26
Mike’s Birthday!!
100 Sit Ups
Finished in 6:59

This one went pretty good. It would have been nice to have an abmat to get more extension. I did these in the living room beside the couch. Every time I sat up I could see my nephews playing on the couch. They didn’t notice me at first but once they did they started making faces every time I popped back up. It was a little distracting but funny. We had also just eaten pulled pork sandwiches for dinner. It’s definitely not a good idea to do that many sit ups after eating. Unfortunately, I got rug burn on my tush from doing so many. That was a little painful for a few days as well. So, not only was I walking funny from the squats but sitting was a little painful at times!

I took the rest of the week off. The gym was going to be closed on Thursday anyway, so I wouldn’t have done the workout if I had been home! lol. I spent the rest of the week reading and relaxing. My brother, sis-in-law, nephews and I all went to play putt-putt on Monday. Then Mom, Dad and I went to Southport and walked around for an hour or so on Tuesday. Other than that we didn’t leave the house.

I got home late Sunday night. That was my last “bad” meal. I ate like a pig all week long. Ok, maybe not a pig as they may have shown more restraint! Monday started me back to making healthier choices. Mike is doing this with me this time, so that will help. Plus, it makes me happy to see him wanting to eat healthier. He’s not out of shape, in fact he runs 4+ miles every day except Sat and Sun, but he eats a bunch of processed crap. Glad to see him working on that. He had a bit of a weekend with his Father (who has had a stroke and has dementia and expressive aphasia as a result) and Mother, so I think that’s what spurred this.

Monday 8/1
Weigh In: 206#
Ok…confession time. I was 204# before going on vacation, so while I’m glad I only gained 2# while on vacation I am not pleased that I am 10# up from my lowest weigh in so far. Today’s eating went very well. I didn’t have any artificial sweetners either, so I’m going to try to keep them out of my diet. Afterall, they cause a spike in insulin as well, which causes weight gain (or at least causes you to hold on to the weight).

Strength:
OH Squats 3 (45#)x 3(65#) x 3(75#) x 3(didn’t get to it)
I was partnered up with Tiffany for this exercise and I have to say I was a little frustrated with the outcome. We started with the bar and went up from there. I was only able to get 3 rounds in because Tiffany was struggling to get the bar overhead for her 3rd round. Everyone else was putting their weights up by the time she gave up. She could do it, she just psyched herself out. She kept trying to press the bar up…yeah, that isn’t going to work! Although, I think she could have done it (had 65# originally then dropped her down to 60#) she improved over her last attempt (45#). This time she ended up getting to 55#. I only got up to 75#, which was where I was last time. I’m pretty sure I could have done 80-85# this time. Oh well…next time!

WOD:
Grace
30 Clean & Jerks (70#)
Finished in 7:21

While I went up 15# from my last Grace experience, my time also went up by a couple of minutes. I’m not too upset with that though. Today, I can really feel my back muscles. They aren’t sore…but I can tell they were worked out. That’s what happens when you haven’t touched a weight in over a week I guess! It was very tempting not to workout today, but I made myself go and I’m glad I did. We did these crossovers after the workout. Basically, there is a 25# weight on the floor, you get into push up formation on the right side of the plate and when the timer starts you walk your hands over the plate to the other side and back. We did those in Tabatas. I didn’t do that well (lowest number was 4). My wrist started bothering me a bit. It was probably because of poor form. I had a hard time keeping my butt down!

Our trainer and his girlfriend went to the CrossFit Games in LA this past weekend. He took that opportunity to propose and it was caught on film! So happy for the two of them!

Tracheal Stenosis Can Kiss My…

Standard

Thursday’s WOD:
Skill:
Farmer’s Walk (35#)

WOD:
3 Rounds
15 Burpees (buckin’ furpees)
30 Toes to Bar (became knees to elbows!)
Finished in 11:01

Completed 2 pull ups on the green band!

Monday’s WOD:
Strength:
Push Press
5(45#) x 5(65#) x 5(75#) x 5(75#)

Tabatas:
Overhead Squats (45#) 6
Back Extensions 8
Hang Clean (45#) 5

Tuesday’s WOD:
Fran
21, 15, 9 repetitions:
* 95/65 lb thrusters (first 26 @ 65#, last 19 @ 45#)
* Pull-ups (Black Band)
Finished in 13:13
 

I think from now on I will just update my week’s workouts on Friday and add some new posts here. I’m sure it’s getting rather boring reading nothing but my workouts!

Improvements/CrossFit Firsts:
I did 2 Kipping Pull Ups on the green band! I’d like to work on them more to get away from the black band!

Today’s workout was tough. I got to the point were I couldn’t breathe. This made me start getting sloppy to where I hit myself in the chin with the bar, so I dropped the weight down to just the bar. I probably should have put it at 55# instead of 45# but at the moment I was just thinking of getting the weight off so I could finish. I hate that I dropped down, I always hate doing that, but it was the right choice.

The last time I did Fran was 12/7/2010. I used the 35# bar and ring rows instead of pull ups. Finished in 8:03. So….kind of a lateral move I would say.

I can’t believe we’ve been having 100+ degree days already this summer. It’s hot!

How do you keep cool during the summer workouts?

Quick & Dirty

Standard

Skill Work:
Kipping Pull Ups

WOD:
3 Rounds:

3 minutes per round, set number of box jumps at the beginning then as many deadlifts as possible. 1 minute rest between rounds.

Rd1: 15 Box Jumps (did step ups on taller box), 36 Deadlifts (95#)
Rd2: 20 Box Jumps/Step Ups, 20 Deadlifts (95#)
Rd3: 25 Box Jumps/Step Ups, 15 Deadlifts (95#)

Followed by Tabata Ambat Sit Ups.

While I’m still not able to do a full Kipping Pull Up with the green band, I’m getting close!

Tonight’s workout was a little different from what we’ve been doing. My Deadlift count went down each time. The last round was the hardest because my back was shredded. I ended up dropping the weight instead of tapping down. My form was starting to get sloppy when tapping. However, 71 total Deadlifts is nothing to thumb your nose at! Plus, I was doing the prescribed weight! There was a young girl and her mom that came in right when we started. The girl went to the start ramp (other gym) with the other beginners. Her mother stayed in our gym and watched. When we finished we all lied down to catch our breath. I overheard Shane say, “This is normal for after a workout.” Of course, that made me laugh. Shane decided we needed to do a Tabata Abmat Sit Up workout afterward. My lowest number was 8, which isn’t bad. It felt kinda nice on my back to stretch out on the Abmat too.

Overall, a good workout. I took yesterday off and I think that paid dividends.

Last Day!!…for this week

Standard

Skill

Bar Snatch

WOD

10,9,8,7,6,5,4,3,2,1
1,2,3,4,5,6,7,8,9,10
Clean (65#)
Pull Ups (Black band)

Finished in 16:40.

The cleans were a bit tough in the high numbers, but not too bad. Today’s workout was much better than the past 2. I felt much better about my performance! After the WOD we did Abmat Tabata Sit Ups. My abs are going to be soooore tomorrow! Tiffany, one of the girls at the gym, made the comment today that I was a beast (can’t remember her exact wording) to which I told her she had the wrong person in mind because I definitely don’t fit that mold. “You’re here every Thursday I am so I know I’m talking about the right person.” Then Michelle made the comment that I don’t give myself enough credit. While I still don’t agree with Tiffany, the comment made me feel better. However, I think Michelle has a point. I’m very quick to point out my failures and in doing that, fail to see my accomplishments.

I wasn’t sure if I was going to workout today, but since my arms and back weren’t getting more sore throughout the day and Michelle and Jennifer were going, I decided to go. I’m glad I did. Today’s workout somewhat redeemed my previous ones! Now, I can rest and recuperate for Monday’s workout.

Happy Weekend!!

Playing Catch-up

Standard

Good Morning!!

I had a nice week-long break from the blog and enjoyed not feeling like I had to get things down right away, but at the same time I missed it. Let’s play a little game of catch-up real quick on the workouts.

Monday, May 2, 2011:

WOD:
Tabatas of Squats (10), Push Ups (competition style, 5), Sit Ups (GHD, 9) and Ring Rows (7). Tabatas are 8 rounds of 20 seconds doing as many reps as possible followed by a 10 second rest. The number above is the lowest number of reps I managed for each move.

First day in our new gym! We now have what they call an On Ramp for new members to learn the skills and form. This is in the garage area that was our original gym. Right in front of that was an old dance studio they turned into our new gym. Yay for air conditioning! While it’s not cold in there – they keep it around 78- the humidity is greatly reduced.

Tuesday, May 3, 2011:

AMRAP 15 Mins:
15 Reps of Overhead Squats, Hang Cleans and Push Press. Used the 35# bar. Anytime the bar hits the ground you must do 5 Burpee Pull Ups. Michelle, Cortni and I were all able to complete the 15 minutes without setting the bar down. I’d either rest it on my back or in my hips. Completed 4 Rounds.

Thursday, May 5, 2011:

WOD:
600 Meter Run (mod from 1200)
40 Abmat Sit Ups
400 Meter Run (mod from 800)
30 GHD Sit Ups
300 Meter Run (mod from 600)
20 Roll Outs
200 Meter Run (mod from 400)
10 Knees to Elbows
Finished in 20:00

Since my breathing has steadily gotten worse, I’ve had a harder time doing my workouts; especially the cardio. Today’s workout entailed A LOT of running. I told Shane that I didn’t think I could do that much, so he modified it to where I only ran 1/2 the distance everyone else did. Afterward, I think I could have run more but not sure if I could have done the entire distance. I hate modifying the workouts though.

Friday, May 6, 2011:

WOD:
4 Rounds:
400 Meter Run
30 Squats to Med Ball
Finished in 20:10

Normally I only workout three days a week, but yesterday’s workout really had me second guessing myself. Could I have done the entire distance and I just talked myself out of it? So, back to the gym I went today to tackle the workout; However, when I told Shane what I wanted to do he explained that he didn’t want me doing the same workout as the day before since we’d already worked those muscles. So, he put together a different workout that had more running (albeit only by 100 meters) to see how I did. It went pretty good. My legs were tight and burning when I finished.

Monday, May 9, 2011:

Skill: Double Unders
Yeah, I wasn’t able to do 1 double under. I guess I’m trying to jump too much and not concentrating on getting the rope around. Not sure, but it wasn’t pretty!

WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Deadlifts (115#)
Bar Facing Burpees
Finished in 17:11

I really didn’t want to workout today. If I’d had my choice I would have gone home and eaten a pint of Cherry Garcia while watching TV in repose! Fortunately, I had my inner voice telling me what a putz I was being and made myself go to the gym. Today’s workout kicked my butt, which was what Shane wanted. He gave us all a pep talk before our workout explaining that the workouts are short so they need to be intense. If you’re walking around afterward saying, “Boy that was tough! So, what are y’all doing tonight?” then you didn’t work hard enough. He wants to see us on our backs gasping for air. Well, he got his wish! I started with 95# on the deadlift, but that first round was too easy so I went up some. I probably could have gone up more but the burpees really zap me. The first few rounds of high deadlifts and low burpee counts weren’t too bad but doing burpees 6-10 kicked my butt. In the bar facing burpees you’re supposed to do a burpee in front of your bar, then jump over the bar and do the next burpee. I also whacked my head on the bar a couple of times because I was too close. Shane asked me how I was doing when I was on round 7. I know I was probably dragging ass, but I was tired. After I finished I had to catch my breath and try to cool down; I was getting a bit overheated. You know it’s a good workout when you’re covered in sweat and your muscles are tight the next day!

It’ll be interesting to see what today (Tuesday) brings. My breathing is doing pretty good today so I’m hoping for a good workout.

Michael

Standard

It feels like I’ve been gone for weeks but it’s only been 4 days. We started with Tabata Pull Ups. I suck…that’s all I have to say! I use the black band, but can only do straight pull ups instead of kipping pull ups because the band is so strong. I got 12 the first round, but that doesn’t matter. With Tabatas you take the lowest number and I think that was 1, if you can even count it as a pull up! Tomorrow I’m going to try to do some kipping pull ups with the green band.

The WOD was “Michael” but slightly modified. Instead of the prescribed 800 meter run, we did 600 meters. So, it was 3 rounds of a 600 Meter Run, 50 Back Extensions, and 50 GHB Sit Ups. My run was horrible, as usual, but I was able to make up some time on the sit ups and back extensions. 50 is a lot…a…lot when you’re doing them in a row like that. Plus, you try doing 50 back extensions and do a 600 meter run right afterward! It’s tough when your legs feel like jello. Shane had to cut off our workout at 30 minutes, although I’m not sure why since we still had some time. I finished my 3 runs and 3 sets of sit ups but didn’t finish the back extensions. I went and got some water and tried to catch my breath when I looked at the time and saw 5:45. I decided I had plenty of time to finish my last 50 back extensions (and I would have been upset with myself if I didn’t finish them) so I got back on the GHB and knocked them out. I’m not sure what my overall time was because of the break in between, but I would imagine it’s around 33-34 minutes.

source: teachpe.com

 

Every time I dropped down for my back extension I had sweat drop off my nose onto the floor. I wonder how much they spend on cleaning supplies for that gym. I’m hoping they clean it on a normal basis!