Tag Archives: Tabata Row

WODs

Been way too busy to blog, so this is going to be really short.

Monday, 1/17/2011 – “Tabata Something Else” which is 8x, 20s on all out, 10s off of the following (scored by total reps):

Pull Ups
Push Ups
Sit Ups
Squats

My total was 321. I didn’t record what I got on every set, but my totals respective to the above list are 45, 85, 78, and 113. Not too shabby.

Wednesday, 1/19/2011 – Pull up/Push Jerk Ladder (10-1, 1-10)

This one was rough and I really thought about Rx’ing, but after Fio’s warm up, I guess I just didn’t have it in me, so I used 135#. It took me 12:48.

Saturday, 1/21/2011 (Open Gym) – Tabata Row (854), Tabata KB Swing, and Weighted (25#) 400m run – untimed

Sunday, 1/22/2011 – Tabata burpees and squats before and after each cheat meal (1/2 before and 1/2 1.5hr after)

Above: Original Pancake House (Note, NOT IHOP) – Meat Lover’s Scramble with Pepperjack accompanied by 3 gluten free chocolate pancakes.

Below: Hill Country Burger from TerraBurger on a GF bun with sweet potato fries.

Things seem to be going very well on the “I Do The Impossible” challenge. We are just over 2 weeks in and I am down a notch on my belt, which has historically been pretty impossible for me. I am starting to do better on WODs as well i.e. not burning out as quickly. Things are coming along. Saturday night at dinner, Dave told this week would be “Tabata Week” for me, so we shall soon find out what that means.

Ouch

My legs are wrecked. It hurts to move around, literally. They are sore to the touch. I tried to go for a run/walk yesterday morning and the transition from walking to jogging was really painful.

Yesterday’s WOD was really hard on me. Here’s what we did yesterday:

Warm-up

6 minute row
Stretches
Group Warm Up
3x – 7 squat snatches, 14 double unders

The first 10-20 pulls on the rower were pure agony. My legs were so stiff and sore despite the stretching and activity that I had done. Ouch!

Skill

Tabata Row (damper on 4) – I got 877m or something like that. My power quit after round 3. Fio had us turn the display to show wattage and strokes per minute. While I kept a pretty good s/m ratio, my wattage fell pretty considerably after the 2nd round (Close to 500 to about 250, so about 1/2).

WOD

12 Minute AMRAP

15 KB Swings
20 Sit ups
30 Squats

I managed to get 4 rounds plus 1 KB swing. I started off with the 1.5 pood, but it quickly started putting strain on my back, so I dropped it to 1 pood. I encountered the same exact problem with sit ups that I did last time. I got to about 40 and my top 4 ab muscles started to spasm out of control. Fun. I had to do the rest of the sit ups pressing as hard as I could on my stomach. The squats were just awful. This was the longest 12 minutes I have experienced in a while.

Endurance and Power Cleans

This week, per Dave’s suggestion, I am adding in two CrossFit Endurance WODs. Monday (4/26/2010) was the first one:

10x Row 125m / 1 min rest

My set times were:

1) 22.9	6) 23.7
2) 23.0	7) 25.3
3) 23.0	8) 24.3
4) 24.1	9) 25.1
5) 25.2	10) 24.6

This was harder than I had anticipated. The willingness to push hard was gone by set 4. Still though, my last set was less than 2s different than my first.

Tuesday (4/27/2010) night, I had originally planned on skipping, but then saw the WOD and thought it looked fun, so I went. It was:

10-9-8-7-6-5-4-3-2-1 Power Clean (135lb Rx) with 200m run after each set

My time was 18:11. As usual, the running sucked. I just feel like a huge lumbering fool whenever I run any distance. Maybe I just should just accept the fact that I will just always suck at running. It just doesn’t seem to be getting any better. Sigh.

At Wladi’s suggestion, we followed the WOD up with a Tabata Row. I went a total of 868m. This is the first time I have actually tracked how far I have went. Pretty interesting.