Tabata This! (For Reps):
Tabata row
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata pull-ups
Rest 1 minute
Tabata push-ups
Rest 1 minute
Tabata sit-ups
Post reps to comments.
Coach Whitney recovers during the rest period in Fight Gone Bad. We often program interval workouts at CFSBK with rest periods as short as :10 and upwards of a couple minutes. How do you spend that time? Do you tune out and relax? Strategize for the next round? Lie on the floor?
News and Notes
- Nate P. and Coach McDowell are playing with Nate’s band Union Oil Company at Strong Place on 270 Court Street in Carroll Gardens tonight at 8pm! Come hang out!
- On February 15, neighboring Crow Hill CrossFit is hosting the 2015 Crown Heights Open. Athletes must be current USAW members (as of February 15) and must compete in a singlet. Contact Kurt Roderick at CoachKurt [at] CrowHillCrossFit.com with any questions, and learn more here.
- Good Eggs, a farmers market-meets-online grocer, would love to deliver food to your home! The company works with 200 local farmers and foodmakers to deliver fresh food, pastured eggs, grass-fed meats, seafoods, locally-prepared meals, gluten-free and paleo options directly to people’s homes in Brooklyn for free. Check them out!
Upcoming Mindfulness Meditation Workshop on Sunday!
“It seems we all agree that training the body through exercise, diet, and relaxation is a good idea, but why don’t we think about training our mind?”
-Sakyong Mipham Rinpoche
Kevin Townley from The Shambhala Meditation Center in Chelsea will be visiting us to teach two 90-minute workshops: the first this Sunday, January 18 at 2:15 and then on the following Sunday, January 25 at 3:30.
Both sessions will introduce basic principles and techniques for shamatha or mindfulness meditation. Learn how meditation works to deal with stress, anxiety, and habitual mental patterns and is a way to make the mind more stable and clear, less caught up in fear and avoidance. And how, on a deeper level, meditation is a system for deeply familiarizing yourself with how the mind works in general, and for developing a more authentic and compassionate outlook on life. You can attend either session or both if you’d like Kevin to address any questions you may have after your first week of practice. Cost is $5/session, which will be collected at the start of the workshop, but please RSVP in advance in the comments on the corresponding event page (found in the right-hand column).
If you RSVPed and can no longer attend, please note that in the comments on the corresponding event page.
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Risks, Decisions, and Courage Catalyst Athletics
3 Medical Conditions That Bacon Can Cure Mother Jones
6am with DO and Jess Fox
Yesterday's workout left me a bit destroyed but I mustered up the courage to tabata myself to pieces this morning. Got 353 reps and spent most of the time trying to chase Alex C. who was hauling it throughout the workout.
51 calories on row (almost consistently 7 calories)
125 squats (15 per round)
52 kipping pull-ups (7'ish per round, fell down to 5)
63 pushups (these started strong in round 1, and then fell apart completely)
62 situps (same as push ups, 1 strong round and then a rough set of rounds)
Walkouts in preparation for Friday's 1RM
405
455
495
545
All felt heavy, but good. Walkouts are weird, because, y'know, you don't squat, but I'm glad I did them.
PRESS
210 5×3
Had some issues bracing in the first few rounds, but Jeremy gave me a good cue – try to bring my ribcage down as I braced. That helped for the last few sets. Think I'm going to reset at 200 3×5 next week.
I ate pizza last night, first real indulgence since the challenge started. Woke up feeling groggy and puffy as well as had to take a few trips to the bathroom this morning.
7:00am Class with Lady Fox
3 Rounds NFT
20 OH Walking Lunges, 45lb plate
20 Hollow Rocks
20 KB Swings, 20kg
TABATA THIS!
Row: 56 Cals
Squats: 137 Reps
Pull-Ups:v52 Reps (I think.. sort of lost count but about that)
Push-Ups: 56 Reps
Sit-Ups: 51 Reps
352 Reps
Squats felt lightning fast and easy, everything else, not so much. During the sit-ups I kept tasting the pizza in the back of my throat and felt like I was going to meet pukie if I cranked it.
Blechhhhhhhhh D^;
Dear DO, since we were facing each other on pushups, thank you for not puking. 😛
I really didn't feel that crushed by this one, but then again I don't have the muscular endurance on pushups nor the coordination on pullups to get any kind of conditioning stimulus out of either. At no point did I feel like I could go any faster than I was going, but at no point was I heaving for breath. 312 reps total, I don't remember the breakdown except that a measly 23 of them were pullups.
Monday and Wednesday night. Olympic cycle. Lots of PVC and barbell work. Tiring nonetheless. Fun to be doing a reset on technique and building up from basics again. Learned some new stretches/tortures for improving mobility at the bottom of the overhead and front squats. I've got work to do there.
6am. I managed 305 total reps, which I'm sure is significantly better than the last time I did this on Thanksgiving of 2013 – I'll have to look up how I did, but I may not have even cleared 200 reps. I don't recall exactly what my reps per movement were today, but I know I hit 49 cals on the row (6 cals each round, until the last round when I hit 7); 26 pullups (still working on kipping pullups – my goal was 3 each round and I did that, except in the first and last rounds when I completed 4); and 115 squats. I can't remember offhand the precise reps on pushups and situps, but I do know they started to really suck sooner than I expected. Overall, I really liked this workout. Rolling out my quads afterward hurt but felt very good/necessary.
6:30am drop-in at DogTown CrossFit in Culver City, CA
Warm Up
2 rounds of:
300m Run
5 Push Ups
10 Palm Over Palms
10 Sit Ups
Skills
3 Rounds
6 Strict Pull Ups
20 sec. L-Sit
20 sec. Handstand Hold
Conditioning
5 Rounds Of:
AMRAP in 3 min:
2 Burpees
4 Hang Power Cleans (95/65)
6 Sit Ups
Rest 1 min. between rounds
5 / 5+2 / 5+8 / 6+1 / 6+3
Kept getting more efficient as the rounds progressed.
6am with Jess and DO
384 reps:
70 calories
120 squats
44 pull-ups (6, 5, 5, 5, 5, 5, 6, 7)
70 push-ups (12,10,10,10,8,7,7,6)
80 sit-ups (10 each round)
Could have pushed the rowing and the squats harder, especially the squats, since I didn't need much gas in the last three tabatas, which were more limited by strength/muscle fatigue.
Last night at 6:30
Worked up to 45×2 for the chin-ups. Didn't have time for singles, but psyched on the double and feel like I could go a little heavier.
Did the WOD at 155# in 18:20-ish. Rows were all around 2:05 so as not to burn out, all squats unbroken, burpees steady. Wanted to take a stab at this rx'd, but I had a game afterwards so I elected to step the weight down a bit. Squats at 155 felt fine. I was never in any danger of putting the bar down.
First CFSBK Tacos b-ball scrimmage, and we played ourselves into the A division, winning one game fairly handily, and losing the other on on a last second contested three that resulted from an intentionally bricked free throw that took a good bounce for the other team. We have a fun and talented squad. Should be a good time. David, could you install a hoop in the new space so I can work on my free throws? i think I forgot how to shoot them.
10am with Lady Fox.
That warm-up! Whew!
Tabata This
395 reps with ring rows.
Row- 54 cal
Squat- 135
Ring row- 61
Push-up- 48
Sit-up- 97
This was hard. I was surprised by how quickly the ring rows got difficult and also by how fast the time went in this workout.
Fun times though!
Warm up x3 –
20 walking lunges 25# plate OH
:30 hollow hold
20 KB swings Russian 16kg
Tabata Everything –
(w 1:00 rest in bw for total reps)
Cal – 41
Air squats -127
Kipping pull ups – 39
Push ups – 54
Power planks – 57
Lax shoulders
Orb hips, glutes, quads
Ahhhhhhhh exerciseeeeeee
Noon O'clock w/ Coach DO
Rows: 45
Squats: 96 (Focused on form and keeping things tight throughout.)
Kipping PUs: 38 (My baby hands ripped apart after the 3rd round. Disappointed.)
Push-ups: 48 (I did them on my knuckles due the my damn wrists.)
Sit ups: 60 (Kept good form and kept my chest up at the top which helped avoid the usual cramping.)
Total: 287
I decided to start Back-off Week early today and did not go for broke. But shiiiiiiii, I try to incorporate Back-off Week EVERYDAY. MRI on my wrist tonight.
Last night O Class
Lots of Clean drills and some Jerk 101, plus more remedial PVC work and mobilty. I need to use my legs, been using my hips. Need to "relax" my legs when I squat. Foreign concept.
Noon today
Front Squat
85% (245) x2x8
I hate front squats.
Kind of like saving up for a rainy day. Had another opportunity so took it:
5 Rounds NFT
5 seated box jumps 30"
6 reclined MU hip pop transitions
6 alternating hands single arm hand stands
This was fun!
I just now checked out that linked "Medical Conditions that Bacon Can Cure" article. My only real feedback is to observe that, aside from apparently fixing nosebleeds, "bacon nasal tampon" would make a great name for a grindcore band.
365 reps RX. Man it feels good to be healthy after kicking off 2015 with a bunch of sickness.
379 reps with ring rows and slow and painful strict pushups. I liked this workout!
71 ring rows
34 pushups
91 situps
45 calories rowed
138 air squats
Lifting sesh this morning.
WU: 2 min row, t-spine/lats, hip mobz, DROMs, mental toughness preparation.
FSQ: first day switching to 5's. woof.
45×5, 95×5, 115×2
125x5x3
-uncomfortable.
-rushed the first set b/c i just wanted to get out of there; was coming out and up with hips too much.
-got better on 2nd + 3rd sets, hips THROUGH, stay vertical, shrug up.
BENCH:
45×5, 75×5, 95×3, 105×1
115x5x3
-I'm actually sort of shocked that these all went up. 1st set was literally a sh*tshow, as Lady Fox can attest. Bar path all over the place, lost tension. Was just nervous and disorganized.
-2nd set better, still bringing the bar too low and jolting a bit out of position and off tension in the lowering phase.
-3rd set best. Reps 1-4 were much more put together. Just stay tight, stay calm, and control down. Rep 5 was a fight. HEELS!
After a brief discussion with Fox, will go for 1.5# jumps for the next 5ish wks until iron maidens.