All posts tagged "ict"
Home alone with a sleeping baby tonight but I needed to get a workout in. In the living room, as quiet as a mouse:
Repeat 10x
Total time: 16:16. Not as tough as I thought it would be. Maybe 10 situps and 20 pushups per round would have been a better challenge.
Did this one in the soft sand by the boardwalk on the Jersey Shore:
The battery in my timer stopped mid-workout, so it was untimed. My wife was yelling “too slow! go faster!” the whole time, so it wasn’t braggable anyway. Crab walks in deep, soft sand absolutely suck. My wrists got so fatigued that I had to stop a bunch of times to shake em out. Took a dip in the ocean afterwards, which is the best thing in the world after a workout!
You know, for variety. This workout was cooked up by my wife:
Not bad overall. Some things were impossible to maintain for 3 mins (oapu, plank) but I stayed busy for the most part.
A jump-centric night workout by the Old Stone House:
AMRAP in 20 minutes.
Total score: 9 rounds +9 pushups. Man, that was a lot of jumping. Used the brick wall near the OSH for the wall jumps (which was the toughest part) and the decline pushups. I was gunning for 10 rounds but fell short. My brain has a hard time dealing with unknown quantities in these AMRAP workouts - telling my body to keep working for X more minutes. I bet if I timed myself for 10 rounds, I’d be able to finish it in under 20 mins since I could keep telling myself ‘2 more rounds, 1 more round’ - I’ll have to try it for comparison. But really I just need to learn to shut my brain off and WORK.
Sorta like the crossfit wod, but with my trusty sandbag, Larry Storch. 21, 15, 9 of the following:
Total time: 4:35. After I finished up, headed out to Washington Park and set my gymboss for 4:35 to see how many burpees I could crank out. Completed 66, which is crap. Did this at the tail end of a 24 hour fast.
Scaled down a classic from from Ross Enamait’s Full Throttle Conditioning:
Repeat 3x
Total time: 16:30.
This one calls for 5 rounds, but I was hoping to keep up the intensity by shortening it. Unfortunately the pushups really slowed me down anyway.
I’m still easing back into the serious workouts, so I kept this circuit short:
Total time: 6:20.
I only tripped up on the rope once during the set of 30, otherwise all DUs were unbroken. Cooled down afterward with some light rope skipping and pushups.
Sorta like ‘Tabata Something Else’ from Crossfit, but modified so the exercises are performed in a circuit, rather than focusing on one exercise for 4 minutes before moving on. Everything done Tabata style (20 sec work followed by 10 sec rest):
Repeat circuit 8x for 16 minutes total.
The numbers are higher than they would have been had this been a true Tabata workout, but I didn’t do it circuit-style as an easy way out. This is harder in some ways because you muscular endurance isn’t the limiting factor so much so you have to keep moving - more work in the same time period. Anyway, it kicked my ass.
Repeat 8x, no rest.
In the basement, so burpees were full ROM - touching the ceiling at the top. First time doing burpees in a while. No wrist pain. Felt good.
I’ve been babying my wrist for about a week now and it’s still feeling sore. I picked some movements that don’t require wrist flexion and cooked up a little metcon. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
Total time: 9:17 (I think). I was screwing with the timer, so I’m not positive about the time, but it sure felt good to get a little circuit in.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
Finished in 4:47. Well, it was supposed to be quick. Wanna fight about it?
Short on time and long on sandbag:
Finished in 12:48. I used the double unders as bookends just to see how much harder the second set would be than the first. They were much harder.
Finally manned up and did a whole Cindy in the basement:
AMRAP in 20 minutes.
Total score: 20 rounds +6 squats.* I used a strategy I first saw on the Crossfit NYC site and partitioned each set as 5 pushups, 5 pullups, 5 pushups, 15 squats since the pushups are definitely the limiting factor for me. I was shooting for 20 rounds, so I’m happy with my score.
* It looks like partitioning is technically NOT allowed for Cindy (it was a Murph thing), so this score gets a big fat asterisk! I guess I have to try it as RXed now.
Headed to the turf at Washington Park for a quick lunchtime workout in the sun:
Repeat 10x, no rest.
The plank offered me a chance to catch my breath but it kept the shoulders burning, which hampered my burpees a bit. It felt nice to skip rope on the turf once I got my rhythm going.
Saw this on Keith’s blog and thought I’d give it a shot for a quick conditioning workout. Loaded up a barbell with 155lb:
Total time: 9:56. Coach Keith blew my doors off. I kept the bar on the floor and power cleaned it up to the rack position for each set of front squats, as specified. This motivated me to make sure that all sets of squats were unbroken. All sets of double unders were spent wrestling with a shitty rope. Took a nice steam afterwards.
