Tabata Something Else

Really glad I did Angie two days ago…exact same exercises and same sequence today:

8 sets of 20″ on/10″ off of each of the following exercises (score = grand total of all reps):
pullups
pushups
situps
squats

Pull: 11-9-6-6-5-3-3-4
Push: 12-6-6-6-6-5-5-5
Sit: 9-10-9-9-9-8-8-8
Squat: 10-12-12-12-13-10-11-12

TOTAL = 260

afterwards:

Bench press, 10 x 135, 8 x 135
GHD Situps, 10-10

Heavy pullups

Crossfit WOD: weighted pullups 1-1-1-1-1-1-1

I’ve done some heavy pullups in sets of 2-3, but no singles. This was actually pretty fun!

5-5-5 kipping pullups
3 x 10
3 x 25
2 x 35
2 x 45
1 x 55
1 x 65
1 x 70
1 x 75 (palms facing inwards)
fail x 80 (made it about 95% of the way up, couldn’t get that last 2-3 cm)
4 x 45

Angie

Angie @ 65%. For time:

65 pullups (7:10)
65 pushups (6:25)
65 situps (4:30)
65 squats (2:41)

== 20:46

Most of my muscles were tired going into this workout, so it wasn’t very high intensity. Just sorta pussy-footed my way through it.

Situps were with un-anchored feet.

Cindy

AMRAP in 20:00 of

1. 5 pullups
2. 10 pushups
3. 15 squats

Done on a clothesline outside our cabin. The bar was about 3″ in diameter, and wet. New PR by 2 full rounds! Gonna be sore as hell!

16 rounds in 19:57

The team doing a scaled version of "Cindy" (w/clothesline as pullup bar!)

Hike Mt. Marcy / Muscle-Ups

Yesterday I hiked with most of our boys to the top of New York State: Mt. Marcy. That was 4:40 door-to-door, and around 14 miles. Pretty cold and windy on top, with some precipitation. It was mostly light rain, but a bit of slushy/snow falling too.

On top of The Empire State

In the afternoon I did about 6-8 bar muscle-ups (mine aren’t quite as pretty as the guy in the video, but I’m just learning).

Today, I did another 7 bar muscle-ups, then came back later and did 5 consecutive bar muscle-ups.

5km run / more running / Pull-ups

This AM before breakfast:

5km, barefoot = 18:54.5

midday:

easy/moderate jogging ~5miles

PM:

pullups, 5-5-15-15-18

Overhead Squat / Back Squat

I friggin’ killed it today. 35:00 of barefoot running on trail that included some rough patches (to toughen up my feet). Then I did a squat workout:

OHS:
5 x 45
5 x 55
5 x 65
5 x 77
5 x 82* pr
5 x 87* pr
5 x 92* pr
2 x 95* pr

BS:
5 x 65
10 x 95
5 x 115
5 x 135
5 x 135
5 x 150
5 x 135
5 x 135

GHD Situps / Back Extensions

After the team finished their strength session, I did some GHD-Situps and Back Extensions:

GHD’s: 30 / 30 / 20
B.Exts: 25 / 25 / 15

Time = 8:56

I’ve done upwards of 80-100 GHD’s and Back Ext’s in a single workout, but I’ve never done this many in such a few number of sets, and also in such a short amount of time. There wasn’t more than about 1:00 of total rest in there. That may make me sore. GHD’s are pretty wicked, and there are lot of Crossfitters that have encounterd “rhabdomyolysis” as a result of GHD situps. Scary stuff, but I’ve been building up slowly for quite a while.

Dips / Deadlift

“Ouch” would be a good way to sum up this workout in a word. The workout from Monday made me pretty sore, and I was still feeling that when I began today’s workout. My lower-back-area had some really odd sensations when I was deadlifting today. It wasn’t exactly pain, yet I don’t think it was good. Probably from the HPC’s and SDHP’s.

By the end of the workout, I was more or less maxed out on dips. I should have stopped around 80-90.

Deadlift

1. 10 x 75
2. 10 x 95
3. 10 x 125
4. 10 x 155
5. 15 x 155 (grip was more or less done by this point)
6. 12 x 155

Dips

• 10-10-15-20-15-12-11-8

Total Dips = 101

Triple Session: GHD Situps / Back Ext / Bike / Bench Press

AM Strength:

4 Rounds for Time of:

20 GHD Situps
15 Back Extensions

= 8:20

Noon Endurance:

I recently received an awesome new road bike, and I transferred pedals from my MTB to the new road bike today. I rode up to the top of App Gap and back.

14 miles = 1:16

PM Strength:

Bench Press. My previous 1RM was 150# back in July. I’ve never spent much time doing BP, but I’ve tried to work on it about once/week over the past few weeks.

15 x 45
10 x 65
10 x 95
8 x 115
5 x 135
5 x 145
2 x 155 (pr)
1 x 165 (pr)
3 x 150
3 x 140
3 x 140
3 x 140
3 x 140
4 x 145

Pretty good day, but I think I’m coming down with a cold. Luckily I was in bed at 2045 last night.