Take care of yourself

Yesterday, Tabata Something Else. I did 65-lb push press in place of the pullups. Great googly moogly, I can tell I haven't been doing CrossFit because it was poor. In order:
Pushups — 16, 9, 8, 5, 5, 2, 3, 3 = 51. Sheeeeit.
Situps — 10, 11, 10, 9, 8, 8, 8, 8 = 72. Better than I expected.
Squats — 16, 16, 14, 14, 14, 13, 13, 13 = 113. Meh.
Push press (first two sets were shoulder presses) — 8, 5, 6, 7, 7, 5, 7, 7 = 52. Deep hurting.

Total reps in 16 minutes, 288. Pretty poor, especially the pushups. Yes, the object is to do as many reps as possible, but doing as many at the end of an exercise is a goal as well. I should have done 10 pushups in the first round and maybe wound up doing six or seven in the last round instead of three. 3!

After that, I alternated feet standing on the round side of a Bosu. Then I stood on a Swiss ball three times, for 1:00, 1:00 (5-lb dumbbells) and 0:49 (7.5-lb dumbbells).

Then I did Bosu squats (flat side), 10 reps each of 75, 85, 95 and 105 pounds.

My legs hurt.

Joe

 

I did a century ride this morning. I may not leave the recliner until Monday.

 

Has anyone on here ever done the ROC Race? It's basically a 5K with game-show inspired (Wipeout) obstacles.

http://rocrace.com/

From what I've read on Yelp and other places, it's a pretty good time and not nearly as challenging as some of the other races you see every five seconds on your Facebook wall (Tough Mudder, Warrior Dash, etc). It's coming to DC in August, and I've signed up with a bunch of friends, including one of the esteemed moderators here. Looking forward to it, especially the beer afterward.

I mean, who wouldn't want to go down the World's Largest Inflatable Waterslide?

 

Do you alternate exercises throughout? Or do you complete all your pushups, then move to situps, then move to squats, etc.?

 

One exercise at a time. Twenty seconds of work, 10 seconds of rest for eight rounds, then move immediately to the next exercise (although my iPhone timer gave me 10 seconds to transition from one to the next). The whole thing took about 17 minutes from start to finish.

 

Gotcha. That sounds fucking awful. I may try that today with my own special rest period durations.

 

Found a Tabata timer app for the iPhone, which is extremely helpful in trying to do Tabata routines.

 

Nice. I'll have to look that up. I couldn't figure out how to make it work on my iPhone or my watch. The wife was on the treadmill, so I had her count out the time.

Just gave it a shot. That's a man's workout. I am not a man.

I started verbally cursing Joe four sets into the pushups.

 

Ryan, I wondered why me ears were burning.

Today, modified "Fran." Like, way modified. 21-15-9 thrusters with 75 pounds, and jumping pullups. Splits were 2:24, 4:51 and finished at 6:20. Funk a duck. I've only done a handful of CF workouts for the last six months or so, doing traditional stuff to build at least a base of strength. But it was sweet to push myself with a CF baseline workout today, and I think I'll start doing more of them again.

After "Fran," I did my regular workout of supersets of bosu curls, bosu shoulders and Swiss ball skull crushers. Cut each to three sets instead of the regular four, and dropped the weight on the curls.

Finally, did this exercise on the cable cross machine: With the arms out to the side and dropped down near the floor, stand on your right foot, grab the right handle with your left hand and pull it across your body and up about head high. Do the same with the right hand. It works those little muscles in the shoulders, and it's good for your core, too.

I just downloaded a timer for my iPhone and set up the Tabata timer myself. But you can buy a CrossFit app for, like, $5.99 that has all kinds of timing shit. Maybe when I'm back on CF full time I'll spring for it, but what I have works fine for now.

Joe

 

Yesterday, I did 75 of those double rope swing things, whatever they're called. 30-25-20. Then 4 sets of 8 lunges with a 25-lb weight in each hand. Some dumbbell incline presses (3x10), situps on the AbSolo machine (2x25), a mile on the treadmill and 5 minutes on the rowing machine. I'm can tell I'm out of shape. That taxed me.

Think I'm going to hit the pool today, maybe swim some laps. Maybe stand around in the shallow end and drink beer. We'll see.

 

Found this in the June 2009 archives and did it Monday. Yet another sounds simple but it's a bitch workout:

AMRAP 20 minutes
5 handstand push-ups (modified since I can't do a full HSPU)
10 135-pound bench press reps
15 95-pound push presses
20 dips

I got three full rounds plus 5 HSPU, 10 benches and 8 push presses. And I couldn't move my arms yesterday.

 

How do you modify the handstand pushups? I know you've mentioned it before, but I'm blanking.