All posts tagged "ict"
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.
Among all the goodies at Lifetime Fitness, I noticed a lovely little 20lb medicine ball lying right next to a pullup bar, so I figured it was time for another go at the much dreaded WC101 from Ross Enamait:
AMRAP in 20 minutes.
Total score: 9 rounds +5 burpees. Trash. I really ate it on the burpees this time around. Weighed in at a hefty 189 on some kind of space age scale and cooled down in the sauna.
Previously: 10 (+5 burpees) on 4/8/09; 10 (+5 pullups) on 4/23/08
Got to the kung fu school early enough for a quick conditioning circuit:
AMRAP in 10 minutes.
Total rounds: 5 +13 squats. The pushups slowed me down the most here, but it was a nice circuit to get the sweat going.
One of my least favorite workouts from Ross today:
Repeat circuit 4x, starting with 60 second rounds and cutting the time spent on each exercise by 15 seconds each time through (60 sec, 45 sec, 30 sec, 15 sec). Total time: 10 minutes. No rest allowed!
I agree with my sentiments from the last time - this doesn’t look so bad on paper, but it’s just awful. Thought about counting reps but I had to use all my brain power to keep myself moving. I think I averaged about 5 reps/15 seconds for everything but the squats.
Short on time and storchin in the basement again:
Repeat 5x
Total time: 5:44. Spent some time before and after the circuit trying out different exercises with Larry Storch.
Finished with some basics:
