Tabata on the lawn

3 tabatas on the grass behind Scott's grandma's house.

Push-ups: averaged around 6 per round.
Sit-ups: hit 10 per round
Pistols: 6 or 7 per round

Then jumped in the tidal river for a lovely cool-down!

40 minute run on the beach

About 5 miles.
Went barefoot the whole way, including the half-mile of pavement between the house and the beach. Got some blisters on the soles of my feet, but the rest of my body felt good!

Tabata something else @CFD

Pull-ups: 4, 4, 4, 4, 4, 5, 5, 5 = 35 total
Push-ups: 9, 8, 8, 8, 8, 8, 8, 8 = 65
Sit-ups: 10 per round = 80
Squats: 21 per round (!) = 168

Total: 348

Last time (4-29-10) I got 332.

Fight Gone Bad @CFD

Workout: Fight Gone Bad
Box jumps (18"): 25, 25, 28
Push press (55#): 25, 25, 22
Row: 12, 14, 12
Wall ball (14#, 10' target): 18, 16, 18
Sumo DLHP (55#): 20, 20, 19

Round 1: 100
Round 2: 100
Round 3: 99 (Grr!!)

Total: 299

wanted to hit 300, but 299 is still a PR for me. Previous attempts were 292 (6/25/09) and 287 (8/5/09), at slightly lighter weights (12# wall balls, 20kg sumos.

Cleans @CFD

Seven sets of three: 95, 95, 105, 105, 115, 115, 125 (f on 3rd), 115

For the first 4 sets, I did a progression: power clean (from the floor), hang clean (to a full squat), full clean.

By the end, I was actually pulling myself under the bar a little bit! Yay!

Dirty Thirty @CFD

I didn't have the heart to do this as prescribed... I'm still really sore from Friday! It was still a heckuva workout. Glad I was able to string together a bunch of box jumps, and my last 15 double-unders were unbroken!

30 Box jump, 20 inch box
30 Jumping pull-ups (16" box, low bar)
30 Kettlebell swings, 12kg
Walking Lunge, 30 steps
30 Knees to elbows (not full ROM)
30 Push press, 35 pounds
30 Back extensions (GHD)
30 Wall ball shots, 14 lb ball, 10' target (mostly)
30 Burpees
30 single-unders

Time: 18:20

Long time no see... good to be back at CFD!

The hip mobility stuff we did at the beginning of the class felt GREAT.

First minute: 1 power clean (95#, rx'd)
2nd: 2 kettlebell swings (12kg - rx'd was 16)
3rd: 3 power cleans
4th: 4 KBS
etc...

I finished 14 minutes + 10 cleans. I should have done the 16kg swings, as they didn't really feel heavy until the last round. The cleans were tough though - I felt really uncoordinated1