Tabata Thanksgiving

2008-11-26
WOD

Tabata

total 55

Pull-ups 6/6/6/6/6/6/6/6
squats 17/17/17/17/17/17/17/17
push-ups 13/13/13/13/13/13/13/13
sit-ups 12/12/12/12/12/12/12/12
rowing 7/7/7/7/7/7/7/7

2 Miles to Glory

2008-11-19
WOD

2 miles to Glory


20kg weight vest and grab two 16kg kettlebells walk one mile as fast as you can.
Setting the KBs down is a 15sec penalty.

Total time = 14:43

Three times down with the KBs

2 minute rest

Slosh pipe mile carry 15 sec penalty for each touch of the pipe to the ground.

Total time = 15:18

Penalties killed me. Pipe to ground 5 times.

First day back after a bad cold

2008-11-17
WOD

Attempt at 50 perfect push-ups
39 perfect, (reached with nose on 40), another 39 to muscle fatigue.

Helen
3 rounds
row 400M
21 KB Swings
12 pull-ups

Total time = 11:34

Abs and stretching

Sloshed on election Day

2008-11-04
WOD

Slosh pipe carry with pushups and squats at the polling place

Carry slosh pipe half mile to polling place. Get in line and do 10 pushups and 10 air squats for every 2 minutes of wait time.

Carry slosh pipe half mile home.

Tabata rowing for kcal level 10 on C2. total calories = 60 kcal

Bean Soup and Fartleks

2008-11-03
WOD

Javorek Circuit
3 sets 6 reps no rest between sets
load = 50% BW

hanging 2nd pulls
low hang pwr snatch
thrusters
romanian dead lift
low hang pwr snatch

Five 1000M C2 intervals
Times:

3:35.4
3:36.1
3:35.9
3:36.2
3:38.1

Abs + stretching

30 minute wash cycle

2008-11-2
WOD
Row 30 minutes

Distance 7784

Goal 8000M by New Year

Abs + stretching

Tonight maybe some slosh pipe work.
1 mile slosh pipe carry.
Stop every 2 minutes stop and do 10 burpies

If slosh pipe touches the deck other than for burpies, add 15 seconds for each touch.

Total time = 18:16 (80 burpies)

Interval Recovery

WOD
2008-11-01


1000M Intervals at 10sec below 5K pace
2 minute recovery

Interals
3:38.5
3:40.1
3:39.6
3:42.5
3:44.6

Tired from two days of Angie and Rabid Helen Crossfit workouts.

Abs + stretching