TABATA TUESDAY
Front Squat with 95lbs
20/10 (work/rest)
I performed CROSSFIT’S “Fran” (95lb Thruster, Pull ups-21,15,9) in 7:49
Would like to knock off 1 minute off of that time. Need to work on my kips.
Have a great week!
Peter K
Ill be joining Dan at the Nov 1 crossfit cert seminar in West Palm Beach, Fla. Looking forward to it!
Peter
Monday Miles
‘OH YEEEEAH!’
Mile One
5:26
10 Minutes rest
Mile Two
5:41
10 Minutes rest
Mile Three
5:52
Felt pretty good, a little too muscle heavy, legs dead from yesterdays gymming.
Final goal is to break 5:00 on the mile. Need rest on the legs.
Signed up for the Nov. 1 and 2 Crossfit Certification Seminar. PUMPED!
The weekend
Friday did Pete’s ‘Margarita aka Cockstamp’
Rounds of 15, 12 and 8 reps for the following:
Squat Clean
Burpee
Kipping Pull up
A brutal workout. 9:36 total time
Saturday ran the mile with Joseph with the goal for him to set a new PR under 6:20. We crossed the line at 6:14. Way to go Joe! After that we went to the park and ran stairs and 10×100 sprints. Good stuff.
Sunday I rode my bike for a while in the rain, then went to the one of the local gyms and the owner was nice enough to let em use the place free for the day.
50 lb db snatch x8 each arm
10 burpees
65 lb db snatch x6 each arm
10 burpees
65 lb db snatch x 6 each arm
10 burpees
15 sqaut cleans, 65 lb
20 lb russian twist x40
3 sets
elevated one arm push up x6 each arm
30 lb weighted dips x10
jump squat x10
feet up bodyweight shoulder press x10
30 lb weighted dip x5, bw dip x5
jump squat x10
65 lb deadlift high pull x15
3 sets
feet up push up x10 w/ three second hold at bottom
30 lb weighted dip x5, bw dip x5
jump squat x10
bw bicep curl pull ups x10
35 lb. stiff arm plate raise x10
3 sets
stretch, protein carb drink
Soreness
Once again heavier deadlifts have left my back sore as hell. Not too bad sore, but sure can feel it.
Anyway, Tuesday after the lifts, ran a 5k in 22:25. Good job Joseph!
Wednesday did much of the evening class, focusing on legs.
This morning hit the Doormouse Intervals at Idol’s Gym with Joe.
Thirty minutes of 60 seconds on, 30 seconds off of burpees, lunges, sit ups, back extensions, plank, plate twists, push up/pull up split, etc., finishing with 20 burpees and a decent stretch.
My first video "Muscle up"
Finally!
Nailed one off camera then set camera up to record. After the failed second attempt on camera I nailed the 3rd one with a bit of strain unlike the first one off camera.
My MU training consisted of many, many pull ups ( dead hang and kipping) on rings bars and anything I could hang from. My muscles eventually adapted to the transition phase of the muscle up where I previously got hung up…… repeatedly.
In addition to the obvious pulling strength needed i trained my core through the use of L-pull ups. My dropping a few pounds also helped my efforts. In the end it was practice and adaptation that made my recent attempts easier.
Watch my first video Muscle Up:
Normandy 5k
Back at it
Monday I did Crossfit’s Fran
That’s 95 lb on the bar
The monsters in the video hit 2:37.
I hit a new PR of 5:13
It knocked me out, good.
Shooting for under four minutes by the end of ’08
Tuesday
Warm up…
two rounds of:
20 push ups
20 single leg deadlifts
20 single leg squats
10 pliometric jumps
Two rounds of:
185 lb bench press x10
205 lb deadlift x10
no swing chin up x10
pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees.
You want to test yourself? Do this.
Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
TABATA TUESDAY
Thruster
20/10 (work/rest)x 8 sets= 4 minutes.
DB or loaded bar can be substituted for medicine ball.
Peter K
Wednesday in Tilburg
Woke up and went for a run with Otto to the park where we did pull ups, a few dips and 10 seventy five meter sprints, the last few I started behind and got Otto to focus on finishing strong. Always ALWAYS finish your runs strong. Teach your body, your mind and therefore the nervous system to respond with force for the last 10 steps. Lean into the finish. Your are not Usain Bolt, you do not have his genetic gifts. Push to the finish line or don’t push at all.
Now we are here working in 8 point surround.
You can see three of the eight stacks. Eight channels, eight independent inputs, eight trajectories of sound…
Last night we saw this guy:
LINK
WOWZA!!!
…as well as Sun Ra Arkestra again.
TABATA TUESDAY
Pullup Burpee
Monday
Tilburg, Holland
Woke up at 7: 05, reset the alarm to 7:35. Woke up, went for a run on the city streets.
Lots of people going to work, all walking or biking. VERY few cars. No one else running. Who needs to when you walk or bike everywhere. No cars to be afraid of so why wouldn’t you?
Cold out, about 54 in the morning. Found a park with a cool rope course, bars and a wire line about 50 ft. long. Ran for 20 minutes there, did a few pulls, pushes and ran back, trying to keep up with bikers. Did 100 push ups/100 squats in 3:15.
Otto and I spent the day from 10am-6:30pm working with THIS (click for link).
Did a bunch of high box jumps onto the stage and risers, wall handstand push ups and stuff for a bit.
Went and ate at the artist meal hall and then went and saw THE SUN RA ARKESTRA.
Holy shit, I cried during their first song. Some of these guys have been with the band for 50 years. I never, ever thought I would see these people play music and tonight I went and saw them for the first time. The thing is, they’re playing one block away from our hotel FOR THE NEXT FIVE NIGHTS IN A ROW, two sets each night covering a decade of music each night. Tonight was big band standards like Ellington and such.
Relaxing in the small Euro style toilet-and-shower-down-the-hall hotel until 8am rise and run.
Pre bed:
25 push up, 25 full range sit up, 25 squat x4=300
9:45, focusing on form more than speed.
Today and the last couple
Wednesday did some hypertrophy lifting for chest shoulders and tri’s.
Thursday did 45 minutes doormouse cardio strength circuit. 60 seconds on, 30 seconds off with burpees, high knee runs, plank hold, sit ups, pull/push combo, stair runs, etc. LOVE IT. The best feeling available.
Today, rings, rope, stairs, sprints….play time. Fun stuff in The Garage and out in the park.
THIS IS IT!
Play video to get inside the Garage
"TABATA TUESDAYS"
Tried out the TABATA method for incline treadmill run and squats today.
I set the incline to 12.5 and the speed at 7.5mph.
Legs fatigued after the 4th round of incline running but made it through to the end.
I hit an average of 20 or so squats in the 20 second period. Next time I will perform it with some weight in arms or perhaps the vest.
“TABATA”-20 seconds of all out work( 1 rep or more/second)
– 10 seconds of rest
– 8 rounds for a total of 4 minutes.
Can be done with any exercise.
Also tried it on a client with no weight right after a round of “SERA” as a prelude.
“SERA”- 100 rope skips
– 10 walk out to push up
– 20 BW squats
Peter K
Murph
Did Crossfit’s Murph for time.
Run one mile
100 Pull Ups, 200 Push Ups, 300 BW Squats broken up any way you want
Run one mile
Mile-5:40 (felt good, but not hard)
10 seconds for Peeeeetooooow to open the damn door
First three rounds:
10 pull ups
20 push ups
30 squats
Rounds four and five:
5 pull ups, drop, 5 pull ups
10 push ups, drop, 10 push ups
15 squats, 5 breath rest, 15 squats
Rounds 11-18:
5 pull ups
10 push ups
15 squats
Rounds 19:
10 pull ups
10 push ups, drop, 10 push ups
15 squats, 5 breath rest, 15 squats
Mile-7:51 (felt slow, weak…wanted to go faster…mind was there, body would not go any more)
36:36 total
Wanted 35:00.
Would’ve been easy going 5-10-15 for twenty rounds but my goal is to do it all 10-20-30.
Long way to go.
Weekends are for buffing and waxing.
Saturday…
DB row on bench
60 x12/70 x10/ 80 x10
False grip ring pull up x10
Jumping Muscle Upx1/Ring dips x15/drop and pull back up
False grip ring pull up x10
Jumping Muscle Upx1/Ring dips x5/drop and pull back up…
Noticeable drop in dip strength…
A bunch of bicep curls in sets of 10…bath and beauty bar…OIL OF OLAY.
Sunday was a traditional lift day, chest and tri’s.
Was not feeling it but did it…should’ve rested or done lactic recovery cardio.
Not a total waste but not the right thing.
Thursday and Friday
Thursday
4×400 meter
two minute rest between.
Done on the Garage Road track.
Tight 90 degree turns, dogs barking, pedestrian dodging.
56.8
58.3
60.9
62.3
Goal was under four minutes total, got it.
Went inside and created….
Heavy Pickle
100 lb. Heavy bag squat
100 lb. heavy bag alternating plio push up
100 lb. heavy bag wall flip
100 lb. heavy bag mountain climber (knee must strike bag)
100 lb. heavy bag jump over
40 seconds each exercise, moving from one to the next for a total of three minutes.
Total number of reps is your score.
Score-206
Friday
Dead lift 135 x15
DB Chest Press 40lb x15
Overhead DB press 35lb x15
Squat 135 x15
Repeat x3
Minimal rest between exercises, 60 seconds between super sets
Five minutes rest.
Three minutes burpees-45
three minutes rest
Heavy Pickle-205
Somewhere in there I sprained my right big toe. Dumb ass.
Some days you just want to eat gruel and slap something.
Wednesday
9am
push ups, planks, etc. warm up
Bench press:
135 x15, 155 x12, 185 x8
Close grip ball push ups and bar dips
3×10 each
Overhead press
65 x15, 75 x15, 95 x12
Cornered lunging bar push
65×10 twice
core circuit ten minutes
7:00pm
10 minute maximum intensity bodyweight circuit, 10 minute core circuit
To the brink
This one pushed it to the limit…
30 pound vest worn for entire workout.
5 rounds, no rest.
a. pull ups (set one 6, sets 2-5 five)
b. push ups 10
c. stair runs (14 stair flight, odd reps single stair, even reps double stair)
d. 50 lb. db snatch x6 per arm
e. water fountain sip, contemplate why I’m doing this excruciating workout.
The answer to e is because I need to, I need to find that spot and push it higher. I remember feeling this way when I started my path back to fitness and not wanting to push but knowing that I needed to. These workouts, this lifestyle… they are a driving force behind waking up everyday. It clears my crowded head and brings me back down to earth.
Finished with three sets of dyno pulls x10, x6, x4
paired with three sets of hanging overbar lag raises x5, x5, x5
It took a long time to come back from this one. The vest really works the cardiovascular respiratory system in a new way. A slight headache (just like the old days) as well as total exhaustion for about ten minutes. The stairs were the killer, not as I anticipated. I thought I would fly right through them…not so.
Thursday, Friday and a rest
Thursday
Crossfit’s Helen:
Three rounds for time:
1.Sprint quarter mile
2. 21 60 lb. two arm overhead db swing (in place of 54 lb. kettlebell)
3. 12 pull ups (kipping allowed)
9:19
The last quarter mile sucked, wobbly legs. The swings were cake round one, then harder but manageable round two, then slippery…required a grip change midway through set three. The pull ups were easy rounds one and two, broken into 6 and six round three.
Friday
9:15am
full body light lifts..sets of ten on everything x3
2:00pm
Went outside in a sticky 93 degreeswith Otto, strapped on the 40 lb. vest and went five rounds of:
1. Run park lap (about 350 yards)
2. 20 40 lb. overhead kettlebell swings
3. pull ups
The 40 lb. vest plus the heat made this a really tough sweaty one. The run felt soooooo slow, the swings were okay. pullups were done three and three for six on rounds one and two, Five and five with a foot touch on each rep sets three and four, five times two with a jump for the first of each two on round five.
7:00pm
45 minute aerobic leg and core session.
Saturday, Sunday, Monday….
Eat, drink, be merry.