All posts tagged "intervals"
On the turf field at Washington Park while the rest of the country was eating corn chips and watching TV:
Repeat 8x
Not for time. I kept minimal rest after each interval to make sure I could hit the sprints at max intensity. Added the V-ups to give my upper body a rest.
Out on the turf field at Washington Park. Originally intended to do some sprints, but it was jam packed so I found a corner and did Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
Repeat circuit 8x for 20 minutes total.
Burpees were right on par, squats were down due to fielding some questions from curious toddlers, pushups were down 10 reps from the last time (which was a poor pushup performance to begin with), but after lots of pushups and burpees the past few days I’m not too upset. Tomorrow - no pushups or burpees.
Cold, night workout on the turf field at Washington Park. Crossed paths with a kindred spirit doing some sprints, which was cool. Started with my old standby, the official TWBS warmup:
Repeat 3x, then:
Repeat 5x, not for time. Low sweat index due to the cold, but I came pretty close to puking. Note: on cheat days, do intense workouts before crap.
On the Washington Park turf field this morning:
Repeat 10x
Rested as needed between sets. Pushups felt strong.
In the basement for a late-night quickie. Messed around with some HSPU practice but didn’t do any heavy volume. Then I tried to mix up some basic movements in a different way. Testing out a new timer app, which seems pretty solid:
Repeat 5x, resting 45 sec between sets
Muscular failure slowed me down on the pushups and I was sucking wind on those damn squats. Should have been more aggressive on the pullups.
Out on the turf field on this crisp autumn evening:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Time: 11:32. Funny how the backwards running always gets tough when it seems like it should be active rest. This took way too long.
Dug an old workout out of the archives cause it’s just so damn nice out. Tabata intervals (20 seconds work/10 seconds rest) for the following exercises, circuit style:
Repeat circuit 8x for 20 minutes total.
Argh, burpees and squats were almost the same as the last time I tried this (-1; +1), pushups went to hell (-10). Need to keep on…keep on…truckin.
Good old turf field. Good old autumn air.
Repeat 10x
I rested a bit between each set so I could really hit each sprint with max intensity. All pushups were unbroken and relatively easy. Felt good.
Ran around the block twice with the 6am crew (with David pedaling along like Doc) before jumping into warmup 1:
Repeat 3x, then some foam rolling on the tspine and lats. Then we had 15 minutes to work up to a heavy push press in prep for today’s WOD.
3 minute AMRAP:
Repeat 3x, resting 1 minute between 3 minute sets.
I finished 3 full rounds, 2 rounds + 3 PP, and 1 round + 3 PP. Struggled mightily with those push presses, so I didn’t get the most out of this. Had a few failed attempts in there. Shouldn’t have gone so heavy. 135 probably would have been perfect to keep moving at a face pace throughout.
First class back since my bout with Devil’s Grippe (no shit). I picked a helluva WOD to ease back in on. First, warmup 1:
Repeat 3x, then the WOD:
Maintain a 2:1 rest:work ratio between intervals.
This was tough throughout, but the second 500 was probably my least favorite interval.
Late night workout on the turf field. Keeping it simple, keeping it real:
Repeat 8x, resting ~30 sec between rounds. I love a sprint workout.
At the turf field in Washington Park, not even in workout clothes since I have no time:
Rested as needed between sets. Was originally planning on doing 10…1, but these were too easy, so I laddered back up at 5 reps. Probably should have done 10 reps in each set.
The stationary bike seemed like a safer option than the treadmill at sea, so I did some timed intervals:
Repeat 8x
I did a ladder with the resistance to keep things interesting. So nice to be able to take a dip in the pool to cool down after this one.
I’ve been busy with too many long days at work, bad food, and free flowing beers on this trip. Made a late night date with the hotel gym at the Movenpick in Berlin.
Repeat 4x, resting 60 sec between rounds.
Felt like crud throughout most of this one. Gotta get my diet back on track when I come home from the land of beer, chocolate, bread, and potatoes.
I’m in Berlin this week for work. I was excited because my hotel is right next to a giant soccer field, but when I headed over there for a sprint workout it was locked up tight. So I took a 1.5 mile jog to a huge outdoor track that I found nearby, which was also locked up tight. Also jogged by a bunch of playgrounds with pullup capabilities but they were all locked too. What the fuck is up with these Germans?
I trudged down to the hotel gym to see if there was anything worthwhile in there and found a rower! It’s not a C2, but beggars can’t be choosers. Whipped up this little ditty on the fly:
Repeat 3x
Time: 16:12. Spent a lot of time fumbling around on the rower getting in and out. Kept an average pace of around 1:30/500m.
