Our workout for this past Sunday:
3 rounds:
Tabata rows (4 x 20sec on, 10sec off, rowing an extra 5m each interval)
2min burpees
The Tabata intervals are easiest to do if you take advantage of the rower computers (instructions) here: http://www.concept2.com/us/service/monitors/pm2/level2.asp and set the display at "projected meters" during the workout.
It's finals time for most everyone, but hopefully people can still find time to squeeze in a workout here and there. We will have a group session this Sunday as usual, along with the usual random meet-ups throughout the week. Keep on keepin' on....
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From the last post:
Blogger Armando said...
Due to a hectic day of finals today, I couldn't make it out to Rocky Top yesterday. Although the email Bin sent out as a teaser really made me think about that twice hehe. Ended up getting my ass kicked by ring push-ups yesterday...first time doing them in a WOD...underestimated them.
AMRAP in 20 min of:
15 pull-ups
15 ring push-ups
15 back extensions
15 GHD sit-ups
Total: 4 rounds+15 pull-ups+7 push-ups
Today, C+J 7x1:
135(4 sets), 145(2 sets), 150(last set...new PR by 15lbs)
Thanks to Bin for his tips on improving my clean. It used to be my limiting factor for this lift, but there were demonstrable improvements evidenced today.
December 8, 2008 7:53 PM
C&J:
40kg (3)
60kg (3)
70kg (2)
80kg (1)
85kg (1)
90kg (1)
95kg (1)
100kg (1 - new PR)
102.5kg (miss)
102.5kg (miss)
102.5kg (miss)
Yesterday:
First ever Fran, as rx'd
7:46
Discovered some new meaning to the words "my shit's fucked up." Felt like I had given blood for a few hours following the workout, plus some sweet "Fran phlegm."
Today:
5 rds. for time
35 lbs. DB walking lunge, 10 steps
35 lbs. DB swing, 15 reps
5:24
Hey, it looks like I should be able to make it to the next group workout. I'll probably need a ride. But I don't have an exam (that week) until that following Tuesday, and I certainly don't plan on missing the last group WOD for the semester.
By the way, what was the workout for this weekend?
"Annie" - 7:38
Barbell TGU practice:
45
45
55
65 (failed with left side)
55
60
Mainly focusing on left-side training. Don't do it enough, and it showed. Wanted that to be the limiting factor for upping weights today.
Yesterday:
FIRST MUSCLE UPS!!!
Big thanks to Forney for coaching me to this milestone.
75 squats
1 MU
60 Squats
2 MU
45 Squats
1 MU, 2 Jumping MU
30 Squats
4 Jumping MU
20 Squats
5 Jumping MU
12:44
nasty girls
115lbs HPCs
13:15
First Nasty Girls:
1 MU + 6 Jumping MUs every round
135lb HPC
Time - 18:10
Hey congrats on those Muscle-ups Dave!!
AMRAP in 20 min:
15 Pullups
15 Ring Pushups
15 Back Extensions
15 GHD Situps
6 rounds + 2 Pullups
Thanks to Ben for the encouragement, got me through the nausea of that last round of GHD's.
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