The last couple of workouts have been really fun to have people to workout with but life goes on. Most of the gym revamp is completed, which is awesome because I'm exhausted of moving shit around. feeling a bit worn out today and didn't really warm up. Did the mobility wod and spent 10 minutes (7min in the morning and 3 in the evening) in the bottom of a squat. Right knee feels a little irritated. I guess I really need to research why, so I can attempt to fix myself before something breaks.
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
23:35
Splits 3:09, 6:13, 4:59, 3:37, 2:41, 2:01, :53
I guess I came out the gate a little hard. Ha ha! First 21 pull ups (11,10) were downstairs then went upstairs to stay out of the way. The 18 set I still tried to tie them together but ended up hitting singles toward the back end. First time doing "nose to floor" HSPUs. Definitely interesting. It reminded me of the lunges on the asphalt. You have to slow down the speed a ton or else it's going to hurt. Only missed 1 HSPU in the 6 set I had a crooked leaner that most would have counted but wanted to hold a higher standard.
Good thing I didn't use a mat as even on the rubber matting my hands started to slide out. Towards the end found it a little easier to do forehead and nose as it was somewhat of a warning before the nose touched.
I was a little less than 4:00 minutes slower than Graham Holmberg so I consider this a big fat WIN!
Monday, August 30, 2010
Sunday, August 29, 2010
Test 3
Went to JJ and Donna's Housewarming party last night. It was fun and even better the dog didn't destroy the house. Definitely indulged on some good food and alcohol. Didn't feel too bad this morning.
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
16x12= 192
I know 16 on a Tabata Squat sounds like total weak sauce but the accumulation of the last couple of days is catching up. Lower back didn't feel too bad in this wod, but definitely still noticeably sore. 20 was what I was shooting for, barely got it for the first three, then round 4 was 18, then 16. Easily held out for the next rounds. Missed my first muscle up (great start right) got in a couple of ugly ones towards the end.
For some reason I thought tomorrow was a rest day... not so much. I can't believe it's only been 2 on.
"Test 3"
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
16x12= 192
I know 16 on a Tabata Squat sounds like total weak sauce but the accumulation of the last couple of days is catching up. Lower back didn't feel too bad in this wod, but definitely still noticeably sore. 20 was what I was shooting for, barely got it for the first three, then round 4 was 18, then 16. Easily held out for the next rounds. Missed my first muscle up (great start right) got in a couple of ugly ones towards the end.
For some reason I thought tomorrow was a rest day... not so much. I can't believe it's only been 2 on.
Saturday, August 28, 2010
"Stupid jumping wod"
That's what Bryce named it.
I wasn't planning to do this one until later but Randy offered himself up to join me so I did it early. He also rallied up Alison, Jonny, and Peter to join the fun too. I was the slowest of the group but it was really fun to be working out with other people again. Less than two more weeks!
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
37:53
Splits: 5:20, 7:41, 9:13, 8:51, 6:46
Once again a lot softer in the middle than I need to be. Then again Randy was there to taunt me and let me know how far ahead he was. It was much appreciated. Knew this one wasn't going to be good when I was feeling residual from the lunges two days ago. Wah, wah, wah, blah, blah, blah. Legs felt bad about 25 in the first set of jumps, but for some reason back felt the worst when the wod was over. Tightened up much more a couple hours later and also started to feel my Achilles. Both the back and the Achilles was a little irritated after the lunges but now they are bad. To top it off I dropped a 4x8 piece of particle board on my foot at Home Depot. Doesn't look broken, just bruised.
I wasn't planning to do this one until later but Randy offered himself up to join me so I did it early. He also rallied up Alison, Jonny, and Peter to join the fun too. I was the slowest of the group but it was really fun to be working out with other people again. Less than two more weeks!
Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups
37:53
Splits: 5:20, 7:41, 9:13, 8:51, 6:46
Once again a lot softer in the middle than I need to be. Then again Randy was there to taunt me and let me know how far ahead he was. It was much appreciated. Knew this one wasn't going to be good when I was feeling residual from the lunges two days ago. Wah, wah, wah, blah, blah, blah. Legs felt bad about 25 in the first set of jumps, but for some reason back felt the worst when the wod was over. Tightened up much more a couple hours later and also started to feel my Achilles. Both the back and the Achilles was a little irritated after the lunges but now they are bad. To top it off I dropped a 4x8 piece of particle board on my foot at Home Depot. Doesn't look broken, just bruised.
Thursday, August 26, 2010
Get your lunge on
I woke up this morning to see the 6am and get my lunges in as early as possible so I could do them in pants and not die (also, to get as much rest as possible).
400 meter Walking lunge
395 lunges 20:59
100 lunge splits: 4:36, 5:35, 5:42 5:04(95)
Halfway point 10:53 209 lunges
This is the third time that I have done this wod. It was the first time I have timed it. The street asphalt was brutal. It felt great to be on the side walk even if it was only for 60 lunges. Did 40 out the gate then broke them into 10s it was just easier to count this way. Glad to finally reach my rest day.
400 meter Walking lunge
395 lunges 20:59
100 lunge splits: 4:36, 5:35, 5:42 5:04(95)
Halfway point 10:53 209 lunges
This is the third time that I have done this wod. It was the first time I have timed it. The street asphalt was brutal. It felt great to be on the side walk even if it was only for 60 lunges. Did 40 out the gate then broke them into 10s it was just easier to count this way. Glad to finally reach my rest day.
Wednesday, August 25, 2010
Grip fatigue
Warm up:
2x15 unbroken butterflies.
These didn't feel as good as the ones yesterday but still unbroken and little slower then yesterday.
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
25:46
Toe to bars sucked up most of the time. The grip was really fatigued from yesterday's rope climbs and the toe to bar kip is the same pain that I still get in the regular kip. Did this upstairs and burpees on carpet is much worse then on the rubber matting. Breathing on the bottom isn't nice and cool like on the matting. It actually feels obnoxiously hot and itchy. I had my headphones turned up loud but still heard a couple people telling me to suck it up. Karen specifically calling me out on some knee holding.
400m of lunges tomorrow! Aw yeah, bring the pain.
2x15 unbroken butterflies.
These didn't feel as good as the ones yesterday but still unbroken and little slower then yesterday.
30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar
25:46
Toe to bars sucked up most of the time. The grip was really fatigued from yesterday's rope climbs and the toe to bar kip is the same pain that I still get in the regular kip. Did this upstairs and burpees on carpet is much worse then on the rubber matting. Breathing on the bottom isn't nice and cool like on the matting. It actually feels obnoxiously hot and itchy. I had my headphones turned up loud but still heard a couple people telling me to suck it up. Karen specifically calling me out on some knee holding.
400m of lunges tomorrow! Aw yeah, bring the pain.
Tuesday, August 24, 2010
A little help from some friends
This was the first workout in a while that I've had someone around to give me a kick in the ass to keep moving. Thanks Skafidas!
Warm up:
2x15 unbroken pull ups.
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
20:27
First round was like 4:10, then implosion. Just couldn't muster up the trust in myself to get back on the rope. Last set of squats almost unbroken paused at 50. I have no idea why air squats are so mentally challenging for me. Goal was sub 20, came so close.
Warm up:
2x15 unbroken pull ups.
Three rounds for time of:
15 ft Rope Climb, 5 ascents
21 Ring dips
50 Squats
20:27
First round was like 4:10, then implosion. Just couldn't muster up the trust in myself to get back on the rope. Last set of squats almost unbroken paused at 50. I have no idea why air squats are so mentally challenging for me. Goal was sub 20, came so close.
Sunday, August 22, 2010
Dragging
Yesterday's WOD didn't feel so bad but I'm feeling it today. Sore hammies, sore adductors, sore hip flexors, and fatigued. It has nothing to do with going out last night bowling and drinking. Ha ha. Lolly gagged once again fixing up the box for most of the day then eventually dragged myself to do this wod.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
9+2MUs
I was definitely expecting a little more but the deceleration of the kb was really bothering my elbow. Almost two hours post wod still feels a little jacked up. All singles for the MUs. Failed 1 MU, broke 1 set of HSPUs because of balance.
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
9+2MUs
I was definitely expecting a little more but the deceleration of the kb was really bothering my elbow. Almost two hours post wod still feels a little jacked up. All singles for the MUs. Failed 1 MU, broke 1 set of HSPUs because of balance.
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