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:
- Burpees (9, 9, 8, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (16, 15, 14, 12, 12, 12, 12, 11)
- Squats (18, 16, 18, 18, 17, 18, 18, 18)
- Chinnies
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.
Previously: 10/9/11; 3/21/09; 11/22/08
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:
- Burpees (9, 9, 8, 8, 8, 8, 8, 8)
- Mountain Climbers
- Pushups (20, 18, 14, 12, 11, 12, 14, 13)
- Squats (20, 20, 20, 20, 20, 20, 20, 20)
- Chinnies
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.
Previously: 3/21/09; 11/22/08
Catching up on posting some vacation WODs from my Bermuda cruise.
- Run 1 mile (6:00)
- Tabata Burpees (8, 8, 7, 6, 6, 5, 5, 6)
- Half Tabata Pushups (10, 8, 8, 6)
It was a rough day at sea. I was sorta feeling odd when I ran the mile on the treadmill, but those burpees were crazy. Some jumps felt like I weighed 300lbs, some felt like I was on the moon. The numbers are my best estimate, but it was a weak showing due to the waves. Felt green around the gills for a while after this one.
Quick warmup on the jump rope this morning - mixing singles and double unders. Then Shane took me through the OHS warmup to get ready for a 1RM.
Overhead Squats:
- 1 x 180lb
- 1 x 185lb
- 1 x 190lb (PR)
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 1 x 195lb *FAIL*
- 3 x 125lb
My 1RM is over my bodyweight (I weighed in at 183lb this morning), which feels good. I was most concerned about getting the weight overhead to start and ended up battling too much on the sets of 195 to get really steady. Did the last set in someone’s O-lifting shoes to see how it felt and it felt really solid - much more stable than barefoot lifting.
Finished with a Tabata row, which feels kinda pointless to me. My lowest round was 7 cals, but I never felt like I was going all out in any interval.
Kicked things off with some light stretching and a broad jump/situp warmup. I opted to make up the heavy squat day that I missed earlier in the week. A few hip opening drills, some warmup sets, then heavy squats:
Back Squats
- 1 x 295lb
- 1 x 315lb *FAIL*
- 1 x 315lb *FAIL*
- 1 x 305lb *FAIL*
- 3 x 5 x 225lb
Total shitshow. My rhythm, timing, and positioning were all off today. I did some back-off sets with 225 to get a better feel for it. I’m going to try this again next week. Finished with some rowing:
- Tabata row (1060m total distance)
This was pretty tough, but not in the way I’m used to with Tabata. It’s hard to hit a max effort row over 20 second intervals because the stroke rate doesn’t necessarily go up, you just need to pull harder. I kept a light, slow row during the rest intervals to avoid having to start from scratch on every work set.
Weigh-in: 180lb
Out behind the Old Stone House tonight:
- Tabata Jump Rope
- Tabata Box Jumps (7)
- Tabata Jump Rope
- Tabata Decline Pushups (12)
- Tabata Jump Rope
The first and last jump rope sections were high-knee-sprint-in-place, but the middle was a lighter skip because of the box jumps. The decline pushups were done with my hands on the wall I used for box jumps.
Previously: 9/13/09
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):
- Pullups (8)
- Pushups (10)
- Situps (12)
- Squats (16)
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.
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 Mountain Climbers
- Tabata Pushups (8)
- Tabata Chinnies
- Tabata Squats (16)
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.
In honor of Frank’s 20th birthday, ran through the following circuit:
- Lateral jumps
- Pushups (20, 20, 20, 18, 17, 16, 16, 18)
- Squats (20, 20, 20, 20, 19, 18, 20, 20)
- Sandbag ground and pound
- Plank hold
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.
Lifted a nifty New Year’s themed workout. It’s 2010, so it’s all about Tabatas (20/10, get it?):
- Tabata Mountain Climbers
- Tabata Jump Rope
- Tabata Pullups (8, 7, 6, 6, 6, 6, 6, 6)
- Tabata Jump Squats (8, 7, 7, 7, 7, 8, 7, 8)
The first two were exercises I ‘liked’ and the second two were ones that I didn’t. I think this was also my first time doing tabata pullups.
I was planning on doing the straight up Sweet 16 today, but my jump rope broke when I was stretching it out during warmup so I had to mix it up:
- Tabata Mountain Climbers
- Tabata Squats (18)
- Tabata Mountain Climbers
- Tabata Pushups (8)
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. Felt like absolute doodoo on those pushups at the end.
Out behind the Old Stone House, along with every kid under 7 in Park Slope:
- Tabata Jump Rope
- Tabata Box Jumps (7)
- Tabata Jump Rope
- Tabata Decline Pushups (12)
- Tabata Jump Rope
The number in parentheses is the lowest number of reps completed in the work intervals (a la Crossfit). I tried to maintain the high-knee-sprint-in-place style of jumping rope throughout, but the middle section was mostly regular skipping. The decline pushups were done with my hands on the wall I used for box jumps. Surprisingly, I only was only interrupted by kids walking along the wall once!
Frank and I tackled an old favorite today - Ross’s Sweet 16.
- Tabata Heavy Bag combinations
- Tabata Squats (20, 20, 20, 19, 16, 16, 16, 16)
- Tabata Heavy Bag combinations
- Tabata Pushups (20, 15, 10, 10, 10, 10, 10, 9)
Tabata intervals of each exercise - 8 rounds for 4 minutes. A total of 16 minutes of fun. Man, I can’t believe how hard I faded on those squats. Tabata pushups may be my least favorite thing ever.
Workout from Ross Enamait’s Infinite Intensity.
