01/25/2010

TABATA PLUS
Complete a full tabata circuit for each exercise then go to the next exercise, with a tabata circuit being 8 rounds of 20 seconds of work / 10 seconds rest.  Entire cirucuit takes 16 minutes
Pullups
Pushups
Situps
Squats

I really can’t max out because I don’t have bumpers and don’t want to drop iron weights on my garage floor, especially from overhead.  Also, I don’t have a partner so I’m really not comfortable maxing with bench.  I’ve been caught under weight I couldn’t lift before and don’t want to do it again.  Any suggestions?...besides get bumpers and someone to workout with.  Should I just do weight I know I can do and not really worry about making sure it’s a max?  Any help would be much appreciated.

Overhead squat, 1 rep - 115lbs
Clean, 1 rep - failed
Bench press, 1 rep - did not attempt

Well, this totally sucked.  I thought I warmed up really well, but I somehow tweaked my right shoulder (previously separated 5 times during my rugby days) on the Clean, and that was it.  I really, really, really hope I feel fine tomorrow.  suffice it to say, I am pretty bummed out.

Jeez…ya just can’t escape that bingo guy. He’s like Savoir Faire…he’s EVERYWHERE!

for thrusters - do i set up the barbell across my shoulders/behind my head - or shoulders/chest?

I usually do them with dumbbells, but am using the gym at my work today which has barbells, so i’m giving it a go!

(I can’t access videos at work - so can’t look at those posted on crossfit)

Buy-in:
2 min. jump rope (239)
2 min. rest
2 min. skip rope (242)
various stretches

Clean:
45x10, 65x3, 85x1, 95x1 105F (fell back on butt, but dropped bar forward - lots of stares from around the gym!)
Bench:
45x10, 65x5, 95x3, 105x1, 115x1, 125x1
OHS:
9# body bar x 10, 45x5, 50x1, 55x1, 60x1

Cash-out:
seated knee tucks
side planks
twisting jackknife

Buy in

100 singles jump rope

10 deadlifts 30 kg

10 sp 30 kg

Clean/Bench Press/OH Squat

50kg squat clean

55kg Bench press

30 kg OHS

OHS matches my previous pr well happy… shoulder feels strong…:)

EJ - 26 January 2010 09:18 AM

for thrusters - do i set up the barbell across my shoulders/behind my head - or shoulders/chest?

shoulders/chest.  It’s a front squat to overhead press (roughly).

bingo - 26 January 2010 09:18 AM

Jeez…ya just can’t escape that bingo guy. He’s like Savoir Faire…he’s EVERYWHERE!

See, rare is the appearance of St. Bingo of the Sweat Angel . . .

Nice old skool pop culture reference too . . .

Warmup: 500m Row (1:57)

135# Deadlifts - 15
35 Pullups (assisted)
135# Deadlifts - 12
25 Pullups (assisted)
135# Deadlifts - 9
15 Pullups (assisted)
135# Deadlifts - 6
10 Pullups (assisted) - Had a callous tear on the 6th rep (first time - I’m in the club now!)
135# Deadlifts - 3
5 Pullups (assisted)

Time - 13:47

Rowing sprint intervals: 6 rounds; 1:00 row; 3:00 rest
Row for max distance each interval. Your score is your grand total in meters.

Round 1: 336
Round 2: 336
Round 3: 355
Round 4: 355
Round 5: 364
Round 6: 355

Total: 2,101m

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Squat clean: 70kg
Bench press: 100kg
Overhead squat: 50kg

011026
Rx:  Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
Actual:  3 rounds for time of:
95 lb. thruster, 5 reps
45 lb. SDHP, 30 reps
Time:  6:22

bingo - 26 January 2010 09:18 AM

Jeez…ya just can’t escape that bingo guy. He’s like Savoir Faire…he’s EVERYWHERE!

ingo,ingo,ingo,and bingo was his name O ... Thanks for the splainlng bro!!!

Catnog - 26 January 2010 10:13 AM

bingo - 26 January 2010 09:18 AM

Jeez…ya just can’t escape that bingo guy. He’s like Savoir Faire…he’s EVERYWHERE!

ingo,ingo,ingo,and bingo was his name O ... Thanks for the splainlng bro!!!

My name is Binigo Montoya . . .