…of workout updates. Yes, I’ve been slacking on the blog front >.<
13092009 (Sunday)
Didn’t warm up on the auto belay wall but cleaned 4 routes and lead climbed 1 at C5
14092009 (Monday)
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record reps from all 32 intervals.
Results: 50 | 86 | 102 | 130 : Total 368
Tabata’s are craaaaazzzzyyy!
WOD091109
In 20 minutes, do as many rounds as possible of:
Run 400m
Max reps Handstand Push Ups
*Note number of Handstand Push Ups completed each round.
Result: 5 rounds (HSPU: 21 | 15 | 15 | 15 | 16)
The run was tiring for me. As mentioned, I’m not very good with cardio so I enjoyed the HSPU part of the workout more. Nevertheless, felt really good after the workout :D
15092009 (Tuesday)
Swam 10 laps of 25 metres
1 hour of dynamic yoga
16092009 (Wednesday)
WOD 091609
Three rounds for time of:
21 Sumo Deadlift Highpull @ 24kg/16kg
21 Ring Dips
Results: 4:11 (16kg & red band)
Had thought that I’ve already recovered from my shoulder injury as I’ve been doin’ quite anumber of shoulder workouts (eg; push ups, presses) but after doin’ the RD’s with the red band, the pain returned. Evidently its the dip movement which is aggravating the injury. Fug.
100 Sit Ups
75 Bicycle Crunches
50 Abs Criss Cross
25 Russian Twist (16kg)
Results: 9:43
Need to slow down on the ab workouts and focus on form instead of speed. But damn, my abs were feelin’ it during the criss cross bit.
Dirty Thirty
30 Box Jumps
30 L-Pull
30 Swings 16kg
30 Walking Lunges
30 KTE
30 Shoulder Press (45lbs)
30 Unanchored Sit Ups
30 Burpees
3 x 30 metre sprint
30 Deadlift (75lbs)
30 Double Under
Results: 37:26 (Sub DU’s with TJ’s)
This workout is definitely not something to laugh at. Come L-Pulls, my forearms were feeling the burn at the 15th rep and the burpees really took the toll and slowed me down as my shoulders were already feeling the burn from the presses. Funnily enough, once we got to the last workout move, I was feeling quite good while doing the tuck jumps. Torturous but absolutely fun workout.