June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

May 18th, 2014

WOD

1. 100m row for time:

2. ‘Tabata This’

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

1. 0:17.7

2. 8+11+4+5+8=36

Blew up on pull-ups

8,7,7,7,5,5,5,4

Feb. 9th, 2014

WOD

Warm up:

1000m row

1. 15 min. AMRAP

5 pull-ups

7 push presses, w/95#s

15 squats

1. 13 rounds?

Jan. 11, 2014

WOD:

Warm up: 2000m row

1.  Metcon

With a running clock

3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.

3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.

3x max reps of Squats in 40 seconds, rest :20 between rounds.

3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.

KBS: 20, 17, 17

Push-ups (not HR): 20, 14, 13

Squats: 29, 25, 29

Row: 17, 16, 17

September 17th, 2013

WOD

1.  Metcon

AMRAP 10:

5 Power Cleans, 135/95

10 Push ups

15 Air Squats

1. 8 rounds + 5 PCs/2 Pus, scaled to 115#s 

Went unbroken on the push-ups all 8 rounds

August 19th, 2013

WOD:

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

**Scaled**

Time: 29:30

Subbed scaled ring rows (due to shoulder) for pull-ups

Wow! Sit-ups after both ring rows and push-ups was horrible!  My core was smoked after holding a plank in both position.  Got thru air squats in 2 unbroken sets of 50 reps.

July 19th, 2013

Workout of the Day

1.  Metcon

"Isabel"

30 Snatches for time, 135/95

2.  Skills

OTMx12

Odd:  3-5 Muscle ups

Even:  3-5 Squat Therapy - demo video

EC: 3x5 Good Mornings

1. 3:05

Best that 135# power snatches have felt in a while!  All those EMOMs are paying off.

2. 5 jumping MUs (not enough ceiling height to do full MUs)/5 squat therapy w toes 3 inches from the wall.

EC: 3x5x125

July 6th, 2013

Workout  of the Day

 

‘Cindy’

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

  

Score: 16 + 1 squat

November 7, 2010

I got back tonite from CF Taranis Winter Challenge 2010 in Victorisa. I did not do as well as I thought I would. I ended up 44th out 64 men. since one of the WODs did not play to a single strength that I have I did as good as should have. It was all I could I do to keep moving through the third WOD. That WOD will forever after be the most brutal WOD I have every done (until the next one that is that bad, of course).

I think that there were only 2 older guys in my age range (38 & 41) who competed in the individuals. Ian Chapman and John Langford, who finished around 33rd and 14th respectively. Totally awesome athletes by the way, and super nice guys. So considering that everyone else was under 30 and on the sunny side of 25, I did pretty well (just not as well as Ian & John L.).

4 WODs were programmed as follows ( I will update later with results as I can remember/they are posted on CF Taranis' website).

WOD #1:
Within a 10 minute time limit, perform a max set of pull-ups (ends when hands leave the bar) and then in the remaining time establish a 1 RM squat clean

33 pull-ups
240 # for 1RM Squat clean


WOD #2:
3 rounds for time with a 5 minute cap:
15 walls balls (20 # ball)
10 burpees

3:53


WOD #3: (worst WOD of my life)20 minute AMRAP
- 20 backwards skips
- 20 air squats
- 20 double-unders
- 200 meter run

6 rounds. + backwards skips, squats & double-unders


WOD#4
5 rounds for time of:
-9 deadlifts w/135#s
-6 power cleans w/135#s
-3 Squat cleans and overhead anyway w/135#s

7:27 ? (not sure)


Came down with severe cramps in my quads in the long intermission between WOD # 3 & 4. I will write more on that later if I get the chance. It was awful. I came close to not being able to even walk out on the floor to compete in the last WOD and taking a short trip to the local hospital. Luckily for me I got some good advice about getting rid of the cramps from my coach Jeff Vale, tried a few things (gatorade, 'revive' vitatmin water, 5 salt packets, 4 bananas) and just barely rallied in time to walk out in time for my heat.

Then, I won my heat. Great ending to a great day.

It was a great weekend and a lot of fun. As my coach and friend Jeff Vale told me I would, I learned a lot about myself, competing and so much else this weekend. I would do it all over again and will do it again next year.

May 5th, 2010

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 283

Slight increase.  Lots of room for improvement.  I was hoping for more, but I am pretty happy with it since I did without any music (sans iPod).