Tabata Tuesday
Mountain climbers20/10 (Work/Rest)"Helen"1/4 mile21 kb swings at 50lbs12 pull ups3 rounds for time11:57 personal bestPeter K
This week
Monday-Weighted pull ups1-1-1-1-1-1-165-75-85-95 (fail x2)-85(fail)-75-65Plio jumps five sets for fun and variationTuesday-Crossfit Barabra20 pull ups30 push ups40 full range sit ups50 squats5 rounds with three minutes rest between each.1. 2:462. 3:073. 4:144. 4:155....
There it is
Saturday was another pre race rest day. Food and rest.Sunday I did the Escape To Miami sprint distance triathlon (.25 mile swim, 13 mile bike, 5k run)Sixth overall, first in my age group. A damn tough course. The swim started from treading water in the bay which was a...
Lookout Weekend…
We are featured in todays Miami edition ofTHRILLIST.COMA nice write up that pretty accurately describes us and what we do.Though we are not cavemen, we do believe in a fitness regiment that covers function before form.Big biceps should be a result of what you do, not...
Wednesday-REST DAY (Don't forget your rest!)Thursday:Doormouse Intervals60 seconds work/30 seconds rest.Mixing stair runs, bar squats, push up/pull up, jacks, plank hold.Every fifth round is burpees.Shooting for max clean reps on all sets/movments.This stuff works....
TABATA TUESDAY
Front Squat with 95lbs20/10 (work/rest)I performed CROSSFIT'S "Fran" (95lb Thruster, Pull ups-21,15,9) in 7:49Would 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 One5:2610 Minutes restMile Two5:4110 Minutes restMile Three5:52Felt 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...
The weekend
Friday did Pete's 'Margarita aka Cockstamp'Rounds of 15, 12 and 8 reps for the following:Squat CleanBurpeeKipping Pull upA brutal workout. 9:36 total timeSaturday 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....
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...