Sep 12 WOD: EMOM + Wendler

WOD

The WOD came first today, and I did Wendler after the workout. On the menu: every minute on the minute (EMOM) for 10 minutes of:

- 3 muscle ups
- 5 box jumps (Rx: 18")

After that, there's a 3 minute rest, then tabata abs:

- Sit ups
- Russian twists (Rx: 14 lbs)

I did 6 kneeling muscle ups instead, and used an 18" box. For the Russian twists, I used a 15 lb plate.

My scores: 10/7/8.


Strength: Back squats

So Coach Jordan shared a back squatting tip with me today because I told him I sometimes have trouble coming up from the squat (or, as I learned it's called, "getting out of the hole") when doing heavier weights. He told me to use the momentum coming down to create a little bounce when I get to the bottom... and it worked!

Warm up: 3 x 45; 3 x 65

65% x 5 = 5 x 75
75% x 5 = 5 x 90
85% x 5+ = 6 x 100

I just love the feeling of finishing a challenging strength workout!

"Feeling alive is way more fun than being scared."

- Lisbeth Darsh

Jul 4 WOD: Alternating tabatas

According to wikipedia, the tabata is "20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)."

I think it's a great exercise because it's short and sweet, but also intense enough to kick you in the *ss. You can tabata just about any exercise as long as you have a timer. You don't want to be counting on your own because you'd be too busy getting your *ss kicked (or kicking *ss, depending on how you look at it).

Anyway. We did alternating tabatas and tabata abs today:

- Squat cleans (Rx: 65 lbs)
- Burpees

< 1 min rest >

- Mountain climbers
- Russian twists (Rx: 14 lbs)
- V-ups

Screen shot of the WOD from the CFMNL website

My score: 39. The breakdown of lowest scores: squat cleans - 3; burpees - 4; mountain climbers - 20; Russian twists - 6; V-ups - 6.

January 25 WOD: Anti-"Taba(ta)" Wednesday

Thrusters, my old friend, we meet again.

Following Monday's crazy WOD was today's almost equally crazy WOD. Today we did a Tabata workout, which means you do a particular exercise for as many reps as you can in 20 seconds then rest for 10 seconds, and you do 8 rounds of this. For the Tabata, we did:

- Kettlebell swings
- Push ups
- Medicine ball Russian twists
- Thrusters

Insanity Part 2

The catch is, at the end of each exercise you record the lowest rep count you got for the 8 rounds. When you're done with the WOD you add them up, and that's your score.

I used the 8 kg kettlebell for the swings, did the push ups on my knees, used the 10 lb medicine ball for the twists, and used the 25 lb bar for the thrusters.

My score: 27. It was like the Kung Hei Fat Choi WOD all over again!