All posts tagged "gpp"
After kung fu class, trying to get my old shape back:
Repeat 5x, resting 30 sec between rounds.
Felt pretty good. I love mixing in the medicine ball work with these circuits.
Down in the basement to alleviate the soreness:
Repeat 6x, resting 30 sec between rounds.
Nice and quick. Nice and painful. Those last three exercises are too damn similar. What was I thinking?
I headed out to Washington Park for a Sweet 16-style Tabata workout. I originally wanted to use my jump rope, but it was too windy, so I modified on the fly:
Tabata intervals of each exercise, max intensity for the 20 seconds of work followed by 10 seconds of rest. Each exercise lasts 8 tabata rounds or four minutes. Disappointing effort all around here. Just wasn’t feeling great today. Finished with 6 x 50m sprints while the soccer-playing pissclams started to take over the field.
Repeat 5x, resting 30 sec between rounds.
Man, it really makes a difference where you place the exercise in the circuit. Those burpees were rough right after the burps.
In honor of Frank’s 20th birthday, ran through the following circuit:
Repeat circuit 8x for 20 minutes total.
Hybrid tabatas are done in a circuit, rather than focusing on one exercise for 4 minutes before moving on. So each round was 20 sec of each exercise. Choosing the plank hold was a big mistake since 20 seconds of the plank is not challenging. Had we done chinnies or something instead, this whole thing would have been much harder.
Repeat 6x, resting 30 sec between rounds.
This was pretty tough because the second and fourth exercises were so similar. I also feel like I dogged it on the mountain climbers a bit since I don’t count reps there.
An outdoor quickie by the Old Stone House:
Repeat 10x, resting 30 sec between rounds.
My lowest set of burpees in the 30 sec interval was 11, highest was 14 on the first one. This one attracted the attention of lots of little kiddies.
Repeat 6x, resting 30 sec between rounds.
Did this one on the turf field at Washington Park. The turf is lovely and forgiving for burpees and there weren’t even a million kids to get in my way.
Repeat 8x, resting 30 sec between rounds.
I was aiming to do something more challenging on the turf field at Washington Park, but it was CRAWLING with little kids. There must have been 27 little league games happening on a space the size of a football field. Madness. I headed to the empty skateboard park and left a decent puddle of sweat behind.
In a local DC park with brother Ben:
Repeat 6x, resting 30 sec between rounds.
Did this in an attempt to alleviate my soreness for tomorrow’s race - I hope it helped. I started off strong on the burpees - 14 in the first set, but I fizzled out after all those box jumps. If I knew Jeanne D’Arc was watching, I would’ve manned up.
Follow the tabata interval protocol (20 seconds work/10 seconds rest) for the following exercises, in a circuit:
Repeat circuit 8x for 20 minutes total.
This is a real ass kicker. My burpee numbers improved slightly from last time (+3), squats were about the same (+1), and pushups improved significantly (+15). I think it’s partly due to spacing out the burpees and pushups, but also because I didn’t pace myself on the pushups this time - I just went to failure each set.
Previously: 11/22/08
I’ve been meaning to do this for a while - setting blocks of time and seeing how many reps of a particular exercise in in that time period. Here’s what we did today:
I rested 2 minutes between blocks. I was pissed at my burpee score, but now that I look at it it seems like I was on pace for 100 in under 6 minutes. I broke it down like this: 30, 5, 6, 7, 8, 9, 10, 10. I’ll have to try to cross that goal off my list one day soon. The double unders were tough after the burpees and really scorched my shoulders. After the first few sets, I was stuck to doing sets of 10. I mostly did sets of 5 for the dips because my shoulders just had nothing left.
