110425 “Tabata Something Else”

Warm up:- spealler warm up, 5 air squats, 5 green assist chin ups, 5 push ups against thigh (pin 5) high bar, 5 abmat situps, 10 abmat back ext's

110425 “Tabata Something Else”

Complete 16 intervals of 20 seconds of work followed by ten seconds of rest where the first 4 intervals are pull-ups, the second 4 are push-ups, the third 4 intervals are sit-ups, and finally, the last 4 intervals are squats. There is no rest between exercises.

Post total reps from all 16 intervals to comments.
Compare to 100402.

PU 10-8-6-6 - assisted with green band (chins-chins-chins&pulls-chins&pulls)
PU 8-6-5-4 - against thigh high bar - pin 5 - shoulder width elbows in
SU 7-8-7-7 - abmat with arms - touch above head and toes, unanchored
Sq 8-8-10-9
Total reps 117 Tabata score (lowest from each round) = 25

Compared to last time - only 3 rounds...
PU 9-9-8 - assisted with green band
PU 8-8-8 - against thigh high bar
SU 7-7-7 - abmat with arms across chest, unanchored
lost a bit of time as downloaded rocky tabata music and after 4 mins it went strange and wasn't sure where I was ie 10 or 20 secs so restarted the track and carried on
Sq 10-10-11

Total 102 Tabata Score 33

Cash out:- foam roller and stretching - including itb band stuff because knees clicking again grrrr

Yoga after the Wedding

Congratulations to Prince William and Catherine or should I say Duke and Duchess of Cambridge!

Watched the wedding - it was brilliant!! They looked great and seem really happy together!!


I'm still a bit achey from Fight Gone Bad 2 days ago so just an hours yoga for me today!

110409 Fight Gone Bad

Warm up:- Spealler warm up inc 5 wall balls @ 5kg and starting to put some weight on my hands on the floor again, band dislocates, 10 abmat situps, 10 abmat b/e, 5 squat therapy sqaut against chest high bar (feels like its getting better), 5 SDHP @ 7kg, 3 @ 14kg, 5 box jump @ 4", 5 @ 8", 5 press @ 7kg, push press @ 7kg, 2 @ 14kg, 5 DB swings @ 5kg, 3 @ 8kg

110426 Fight Gone Bad

Three rounds of:
Wall-ball, 5kg/11 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 14kg /30 pounds (Reps)
Box Jump 8” box (Reps) for 1 round and 5 reps of rnd 2, then changed to step ups
Push-press 14kg /30 pounds (Reps)
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb

Rnd 1 = 20,19,14,10,17 Total = 80
Rnd 2 = 17,17,5&9,8,15 Total = 71
Rnd 3 = 15,15,16,10,15 Total = 71
Total = 222

OMG this was tough especially 7 days since my last wod but it was mainly because I just couldn't suck enough wind But compared my last fight gone bad I'm pretty pleased with the performance overall.

Compared to last time SUNDAY 100117
“Fight Gone Bad!” - My first time
Puppies:
Three rounds of:
Wall-ball, 14 pound ball, 8 ft target. (Reps) - subbed Thrusters with 12kg / 26lb
Sumo deadlift high-pull 25-45 pounds (Reps) - used 12kg / 26lb (first time at this weight)
Box Jump 14” box (Reps) - subbed 12" step (first time at this height)
Push-press 25-45 pounds (Reps) - used 12kg / 26lb
Row (Calories) - subbed DB kettlebell swing @ 8kg / 18lb (first time at this weight)

Rnd 1 = 12,16,13,12,16 Total = 69
Rnd 2 = 11,13,10,10,13 Total = 57
Rnd 3 = 11,13,10,9,13 Total = 56
Total = 182

c/o just foam roller, stretch and mobility work

a few mins

Busy day only mnaged a few mins literally!

Did push ups on bar at pin 3 x 5,5
Pull up rev chins x 5, pulls x 3, chins x 4,1

Digging

Today was a little cooler and I did another 1 hrs of digging and moving 7 barrrow loads of soil!

Treating them a bit like wods with a spealler warm up and a good stretch afterwards.

It's pretty heavy work - not the intensity of Crossfit but to try and wod on top I think would be way too much for me so I think I will wod one day then dig the next, then wod etc till I get this pond / bog dug out and built

Digging

My mum wants a pond / bog area built in the garden so today I did 1.5 hrs worth of digging and moving 3 barrrow loads of soil today in the very hot sun pheww and it was very draining so no WOD

Active rest day = 2 hours of pretty intesive house cleaning for me - oh the joy!