radiosound - 11 August 2009 06:41 PM

FirmDancer - 11 August 2009 06:03 PM

RS - the “discussion” on his new avatar was in some thread I can’t find now. I searched on TP’s profile - “check all posts by this member” and my computer crashed.

Tabata Something Else as Rx

Tabata Something Else                  
                     
Pull-Ups   11   10   9   6   6   5   4   5
Push-Ups   11   11   9   4   4   5   4   4
Sit-Ups   7   7   7   7   6   6   6   6
Squats   14   18   15   13   13   14   12   18
                     
                     
277

Ten more then last time

Puppies:
Four rounds, each for time of:
400 meter run

1:49        
1:52
2:00
1:59
about seven minutes rest between rounds

Went backpacking for two days this weekend.  Good fun, but short on workouts. 

Made up for it though.

Snatch heavy single:  115, 125, 135, 145, 150, 155 f

Snatch Balance heavy single:  115, 125, 135, 145, 150 PR, 155 PR +10lb, 160 f, f

Jerk: 135, 155, 175, 185, 195, 200 PR, 205, 210, 215, 220 PR +22lb!!!!

Messed with the programming a bit because of the missed days.  Tried to work on weaknesses. 

Big PR day!!  I don’t know why but the Jerk just really clicked.  For video of the jerks see my blog.  I’ve probably been posting too much video of me doing O Lifts recently to bore everyone with a link or separate video thread.  Just hop on over to the blog if you are interested.

I don’t think that the 220lb lift would have counted in a competition.  But hey, I got it overhead.  I’m happy with that.

AM CrossFit
REST DAY
PM CrossFit Endurance – freestyle swim
Buy-in
200m easy
4 X 50m
3 X 25m sprints
WOD – FIN swim
4:30 TT
220 meters
Cash-out
10 X 25/50 underwater sit-ups
3 X 25m underwater swim @ 4min intervals

August 10th (sorry playing catchup)

800m
3:50
3:58
4:11
4:09

M/39/275#/6’7”

Worked out @ P3 Crossfit Houston.

5-10-15-20-15-10-5

K2 Elbows
Burpees

11:52

Four rounds, each for time of:
800 meter run

Rested approx. the time of previous run.

3:38.22
3:51.85
3:52.84
3:51.00

Ran in basement.  Started tiring from second half of first round- couldn’t maintain fast pace.  Should’ve run harder.  Quad DOMS from yesterday’s Tabata Something Else.

Monday 090810

Four rounds, each for time of:
800 meter run

3:09
3:24
3:16
3:26

About 8-10 minutes between attempts.

Tabata Something Else as Rx’d
358
Pullups 12-7-4-4-3-4-4-4
Pushups 22-20-15-14-10-8-9-8
Situps 15-11-10-11-8-8-6-10
Squats 21-21-18-17-15-14-8-16

4x800 as RX’d
1st 4:18
2nd 4:10
3rd 4:29
4th 4:49
4min rest between each round. I was hoping to keep them each under 4min but I guess I am not there just yet.