Did Thursday and Friday morning at the base gym with my buddies.
Thursday
5x5 back squats
95-105-115-120-125
4 rounds:
5 1-arm DB power snatch, right
5 1-arm DB OHS, right
5 1-arm DB power snatch, left
5 1-arm DB OHS, left
10 lateral jumps over dumbbell
Results: ~8 minutes, with a 25# dumbbell
If you've never tried a 1-arm DB overhead squat, try it. It is really weird, and definitely exposes weakness in your core.
Friday
Everybody was sleepy and sore, so we skipped the weight room and did two "tabata pairs".
First pair: squats (lowest count 14) and pushups (lowest count 6; games-style w/ hand release)
We alternated between squats and pushups for 16 total rounds of tabata. I like this better for pushups, because I felt like I did more pushups than when I do "straight" tabata pushups.
Second pair: DB push press (20# db's, lowest count 8) and AbMat situps (butterfly; lowest count 10)
I kinda sandbagged the situps -- I have gotten a score of 11 on regular tabata situps.
But the good thing is I got up and got to the gym! Definitely wasn't feeling it this morning...
Showing posts with label tabata. Show all posts
Showing posts with label tabata. Show all posts
Friday, February 4, 2011
Friday, September 17, 2010
Finally Friday
I can't remember the last time I did CrossFit for five days in a row -- fulfilling my promise to complete all of my WODs during my week of programming was tough! Most folks at our box get a rest day on Wednesday, as there's no evening class, but I think my bud Melissa joined me for the 5 day WOD fest. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!
"Tabata Something Else"Pullups - Started out with the goal of doing 5 per round. Did 5 on the first round, dropped down, and sadly waited until time ran out and didn't do anymore. I felt bad that I didn't jump up for another couple. So I did my 5 and then 1 or 2 the next round. :) I started crapping out after 4, then 3, then 2. My lowest score was 3 or 4 on the last round -- mostly because my right hand ripped open on round 7. I'm happy to report my kip was pretty good -- in terms of using hip power, and not just shoulder power. Yay! :) I think my total for pullups was in the high 30's.
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.
Score is total reps from all 32 intervals.
Results: 270
Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.
Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe
Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)
--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.
21-15-9
burpees
situps
double unders (x3 singles)
Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D
Wednesday, March 10, 2010
PTP Day what?
Monday morning my regularly scheduled life was interrupted by some kind of stomach bug or food poisoning. EWWWWW.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
No stomach pains or other "issues" on Tuesday, but I was just "blah" and husband was away for work stuff, so I ended up skipping that day too.
As of today everything is back to normal, except I feel funky due to eating toast and peanut butter while I was sick. I just couldn't really think of anything else to eat. Other than bananas and applesauce. I am thanking God I didn't throw up, because I hate throwing up.
I am not sure where to "restart" with my PTP, because I am leaving Friday AM to go out of town for the weekend. The one bad thing about working on deadlifts is that you can't really do it "on the go"...
I have a trainer's meeting tonight -- I could arrive early for that and get my deadlifting in them... we shall see...
--
Since I was feeling unsure about how to continue my PTP program, I went ahead and attended the 0830 WOD at my box. It was a tabata day. We did bottom-to-bottom squats, pushups, double unders and situps.
Squats: 18-15-13-11-8-7-7-6
Pushups: 10-8-7-6-5-5-5-5
Double unders: 9-9-7-6-9-9-10-7
Situps: 15-14-12-11-11-11-10-10
My only "victory" today was the double unders. Everything else was crappy.
For squats, I think I just wasn't focusing? Instead of moving through the pain and cramping, I just let it cripple me and stop me from moving. Good practice for my cert (holy crap it's in 10 days!). Hoping I can get 3-4 more practice sessions of bottom-to-bottom before then.
And what the heck was up with my situps? Total crap. Pushups were passable.
In any case, I'm just glad my ass was back in the gym. I was feeling very de-motivated yesterday, and it worried me.
--
This video is freaking cool. I love Oly lifting. It was posted by Ultimate CrossFit.
--
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
--
I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
If this could be my dad too, I would be sooooooooo happy and thankful. Unfortunately he has no interest in quitting smoking. And it's not even like he is married to someone who smokes and that's what's stopping him. It's the other way around -- my mom has had to put boundaries on where he's allowed to smoke to try to protect herself. No more smoking in the house at all (he used to smoke in his office), no more smoking in the car when she's riding with him.
*sigh* I hate that he smokes, and that he has watched both of his parents (smokers) and one brother (smoker) die of cancer, and he is currently watching another sister (smoker) fight cancer. How does that not get through to you? And the man is obsessive about taking vitamins for prostate health, because prostate cancer runs in the family -- but why can't he come to terms with the fact that quitting smoking is the single most powerful preventative measure that he could take? So frustrating.
OK, sorry, I was just gonna post the link, but then I had to rant. This is something the really, really bothers me. I don't want to watch my nieces and nephews, or my own children if/when I have them, watch their grandfather die of cancer like I had to watch my grandfather die of cancer. It is fucking horrible.
--
I've finished my first re-read of the Level I cert "manual". If you're curious, here's the link. It's basically a compendium of many of the early issues of the CrossFit journal, the Level II study materials (points of performance and fault correction for 9 foundational movements) and a few articles about rhabdo/safety. It's excellent in my opinion! What a great resource. The early version that one of our coaches sent me did not include everything, so today I will do my first read-through on the new additions, and then I'll be ready for a final re-read of it all next week sometime.
One note on content though -- there is a section on Zone. That is not my thing, so I hope there aren't too many questions on that. I should really make it a point to memorize the carb-fat-protein percentages though, just in case... With my crazy history of disordered eating, the last thing I need to do is weigh and measure. I'm in the food quality camp all the way baby. :)
I am good at taking tests, and the exam at the end of the certification seminar will only be 50 questions, but I am really nervous! Maybe it's just because I haven't taken a test in so long. I also wish there were some practice questions to try out so I could get a feel for the testing format. I will report back here afterwards, and hopefully that will help others who might be nervous. :)
--
I have been thinking a lot about where I go after my Level I... I read an "affiliate snapshot" on the affiliate blog (which of course I can't find now...), and the interviewee talked about sticking with the basics. There are so many different "extra" certifications that sound really interesting. Endurance, rowing, Olympic weightlifting, kettlebells, gymnastics, mobility. While it would be amazing to be able to bring specialized knowledge back to my home affiliate, what I really need to focus on is just becoming a coach. Figuring out my own style, learning to manage a class efficiently, finding that sweet spot between correction and encouragement, learning how to get the very best out of each athlete in my class.
It's basically what Glassman talks about in his Virtuosity article.
So with that in mind, the only additional training I'm even considering is the Coaches Prep Course or the Level II Course. I'm intrigued by the prep course, but I'd like to see how the Level I testing shakes out, and how that will impact Level II stuff before I invest any more money.
And of course I'm going to be busy enough with doing the ISSA personal trainer course as well as a few aquatics courses locally. Those two are mainly meant to give me a better chance of getting a paying job at either the local rec center or the base gym, though I'd love to just do CrossFit.
Sunday, February 28, 2010
Tabata Sunday
Yesterday was an unscheduled rest day. Husband's mom is visiting, and my gut it leaky. I keep getting frustrated that it doesn't get better, and when I get frustrated, I eat something non-Paleo. I know, I know -- counterproductive. I'm vowing to do better, for my own good, starting today.
Ran for about a mile as a warmup, and then I did some tabata.
Tabata squats (not bottom-to-bottom, just regular) were awesome today. Score of 130! Here's the breakdown from my last 3:
01/22/10: 17-15-14-12-13-13-14-13 = 111
02/14/10: 17-17-15-16-14-15-13-13 = 120
02/28/10: 17-17-17-17-16-16-15-15 = 130
Yes, I am supposed to be doing this two or three times a week in prep for my cert. Gotta get cracking. :)
Situps: 15-16-13-14-12-12-13-12 =107
Doubleunders: 19-7-3-11-3-5-3-6 = 57
Then, I cried. Seriously. I cried. Damn double unders. At least I was just in my own garage and only husband saw me...
Finally, pushups. Husband did these with me, which helped motivate me.
Pushups: 12-8-4-7-6-7-7-5 = 56
After round 3 I remembered to only try to do 2 at a time, so I didn't go to failure. Then things went better.
Time to shower up -- we're going down to St Augustine to see the light house on this beautiful sunny day. :-D
PS - I need an ab mat
Ran for about a mile as a warmup, and then I did some tabata.
Tabata squats (not bottom-to-bottom, just regular) were awesome today. Score of 130! Here's the breakdown from my last 3:
01/22/10: 17-15-14-12-13-13-14-13 = 111
02/14/10: 17-17-15-16-14-15-13-13 = 120
02/28/10: 17-17-17-17-16-16-15-15 = 130
Yes, I am supposed to be doing this two or three times a week in prep for my cert. Gotta get cracking. :)
Situps: 15-16-13-14-12-12-13-12 =107
Doubleunders: 19-7-3-11-3-5-3-6 = 57
Then, I cried. Seriously. I cried. Damn double unders. At least I was just in my own garage and only husband saw me...
Finally, pushups. Husband did these with me, which helped motivate me.
Pushups: 12-8-4-7-6-7-7-5 = 56
After round 3 I remembered to only try to do 2 at a time, so I didn't go to failure. Then things went better.
Time to shower up -- we're going down to St Augustine to see the light house on this beautiful sunny day. :-D
PS - I need an ab mat
Sunday, February 14, 2010
Living room workout
Today I went back to my vacation standby, "Annie", to get my workout in. Plus I have been wanting to do that WOD ever since I had my double under breakthrough.
Holy PR batman! What a relief to finally be able to do double unders and not suck at this WOD. I'm excited. :-D
I do have to say I got stuck at 40 on my first set. It was ridiculous. I missed like 10 attempts. But later in the WOD I did 10 in a row, and at one point I did more than 10 consecutively, though I'm not sure exactly how many it was, maybe 12 or 13.
So I have officially completed that item from my 1Q 2010 goals! Woot! :-D
--
After "Annie" I walked the dog, then did tabata squats. I did slightly better than I did last time.
01/22/10: 17-15-14-12-13-13-14-13 -- 111
02/14/10: 17-17-15-16-14-15-13-13 -- 120
As a prep for my L1 cert, I'm going to start doing tabata squats at least weekly. And I think I might switch to doing them bottom-to-bottom. The one thing everybody says about the certification seminar is how long you have to hold in the bottom of your squat. So I might as well practice that ahead of time.
--
Some links.
Steph's testimonial on the CF KoP site.
Why almond flour? from Elena's Pantry.
This article has some great facts about the benefits of eating almonds, as well as helpful tips about baking with almond flour. For example, did you know that an almond is actually the seed of a fruit, and not a nut at all?
"Annie"Results: 15:10
50-40-30-20-10
double unders
situps
Holy PR batman! What a relief to finally be able to do double unders and not suck at this WOD. I'm excited. :-D
I do have to say I got stuck at 40 on my first set. It was ridiculous. I missed like 10 attempts. But later in the WOD I did 10 in a row, and at one point I did more than 10 consecutively, though I'm not sure exactly how many it was, maybe 12 or 13.
So I have officially completed that item from my 1Q 2010 goals! Woot! :-D
--
After "Annie" I walked the dog, then did tabata squats. I did slightly better than I did last time.
01/22/10: 17-15-14-12-13-13-14-13 -- 111
02/14/10: 17-17-15-16-14-15-13-13 -- 120
As a prep for my L1 cert, I'm going to start doing tabata squats at least weekly. And I think I might switch to doing them bottom-to-bottom. The one thing everybody says about the certification seminar is how long you have to hold in the bottom of your squat. So I might as well practice that ahead of time.
--
Some links.
Steph's testimonial on the CF KoP site.
Why almond flour? from Elena's Pantry.
This article has some great facts about the benefits of eating almonds, as well as helpful tips about baking with almond flour. For example, did you know that an almond is actually the seed of a fruit, and not a nut at all?
Friday, January 22, 2010
Burpees in the basement
I always have to alliterate in my titles, if I can. :)
I'm visiting my parents (happy birthday and retirement dad!) so I was holed up in their basement trying to work out tonight. Luckily I'm not tall, or there wouldn't have been enough ceiling clearance. As it was, I had to stand between two ceiling joists to do double-unders, and look up during my burpee jumps to make sure I wasn't going to hit my head instead of clapping my hands over my head. :)
My sweet spot in front of the washer and dryer. Took this with my webcam while the computer was sitting on the ironing board. :-D
WOD: (H/T CF Coastal)
Probably a little slow, but I'm happy with doing high-quality push-ups on all my burpees and also continuing to practice my double-unders.
After a few minutes of rest, I did tabata squats. I've been reviewing several of the classic CrossFit Journal articles during the last week, and Squat Clinic has some great advice on when you know for sure that you've mastered the squat:
Side note: I used this online tabata timer, and it was super convenient. You can even download the Flash (swf) file to use when you're not connected to the internet. Wish I could install a tabata timer app on my new iPod nano -- yet another reason I am coveting an iPhone.
--
Best part of working out in the basement? Mom coming to the top of the stairs twice to yell down, "Are you OK....?". LOLs! It's the little moments in life that make me smile the most. :)
The first time she called down, I was in the midst of some very painful double-unders -- I gave myself a few good welts on the back of my arms and on myback, and I couldn't help but groan about it out loud. The second time I was breathing really heavy during the tabata squats, and I guess she heard my panting all the way upstairs.
CrossFit does make us look and sound "not OK" at times, doesn't it? :)
Now that I have been so successful with losing my "after the wedding" weight, and am happier and healthier overall, my mom is really enthusiastic about my CrossFitting and Paleo. She has even agreed to be my training guinea pig at some point in the future. I can't wait!
--
I'll be out of the basement tomorrow, 'cause I have another field trip planned! CrossFit Pittsburgh, here I come!
It's gonna be a bit of a drive (at least 1 hour), but I think it will be worth it. I'm hoping to meet Jenn, because I think as a fellow military wife and CrossFitter, she and I would have a lot in common. :)
I'm visiting my parents (happy birthday and retirement dad!) so I was holed up in their basement trying to work out tonight. Luckily I'm not tall, or there wouldn't have been enough ceiling clearance. As it was, I had to stand between two ceiling joists to do double-unders, and look up during my burpee jumps to make sure I wasn't going to hit my head instead of clapping my hands over my head. :)
My sweet spot in front of the washer and dryer. Took this with my webcam while the computer was sitting on the ironing board. :-D
WOD: (H/T CF Coastal)
10-9-8-7-6-5-4-3-2-1Results: 16:37
situps
burpees
double-unders
Probably a little slow, but I'm happy with doing high-quality push-ups on all my burpees and also continuing to practice my double-unders.
After a few minutes of rest, I did tabata squats. I've been reviewing several of the classic CrossFit Journal articles during the last week, and Squat Clinic has some great advice on when you know for sure that you've mastered the squat:
When has the squat been mastered? This is a good question. It is fair to say that the squat is mastered when both technique and performance are superior. This suggests that none of the twenty-three points above are deficient and fast multiple reps are possible. Our favorite standard for fast multiple reps would be the Tabata Squat (20 seconds on/10 seconds off repeated 8 times) with the weakest of eight intervals being between 18-20 reps. Don’t misunderstand - we’re looking for 18-20 perfect squats in twenty seconds, rest for ten and repeat seven more times for a total of eight intervals.Well, I didn't quite demonstrate mastery. Here's my results for the 8 work sessions:
17-15-14-12-13-13-14-13Yes, I got a little "woe is me" on round 4. Ick.
Side note: I used this online tabata timer, and it was super convenient. You can even download the Flash (swf) file to use when you're not connected to the internet. Wish I could install a tabata timer app on my new iPod nano -- yet another reason I am coveting an iPhone.
--
Best part of working out in the basement? Mom coming to the top of the stairs twice to yell down, "Are you OK....?". LOLs! It's the little moments in life that make me smile the most. :)
The first time she called down, I was in the midst of some very painful double-unders -- I gave myself a few good welts on the back of my arms and on myback, and I couldn't help but groan about it out loud. The second time I was breathing really heavy during the tabata squats, and I guess she heard my panting all the way upstairs.
CrossFit does make us look and sound "not OK" at times, doesn't it? :)
Now that I have been so successful with losing my "after the wedding" weight, and am happier and healthier overall, my mom is really enthusiastic about my CrossFitting and Paleo. She has even agreed to be my training guinea pig at some point in the future. I can't wait!
--
I'll be out of the basement tomorrow, 'cause I have another field trip planned! CrossFit Pittsburgh, here I come!
It's gonna be a bit of a drive (at least 1 hour), but I think it will be worth it. I'm hoping to meet Jenn, because I think as a fellow military wife and CrossFitter, she and I would have a lot in common. :)
Tuesday, November 3, 2009
Squat C&J plus some tabata
WOD:
squat clean & jerk 1-1-1-1-1-1-1
Tabata:
- pullups
- situps
Results:
55-75-85-90-95-100-105-110m
3 pullups on worst set -- 10 on best
10 situps on worst set -- 14 on best
--
Yet again I was left feeling that I need to focus more on leg strength in future workouts. My arms, shoulders, back and core have all been getting better and better. But when I got "stuck" in the squat position on my 110 squat clean & jerk today, I realized my legs are now my sticking point.
A new topic for me to read up about...
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