[caption id="attachment_2853" align="aligncenter" width="592"] photo - flickr.com/photos/undergroundbastard/[/caption] In my quest for lean superhero-ness, I'm following the Wendler 5/3/1 strength training program. Twice a week, Dave...Read More
Oh, Good! There’s Time For Squats, Too
CrossFit Women Workout
TABATA! :20 on/:10 off for eight rounds
Unlike when we did the 2010: A Tabata Odyssey workout and took a break in between tabata sets, this morning, we went straight from one exercise to the next. No extra break. Ten seconds in between… 3-2-1- GO!
The RX was body weight deadlift, but I’ve been working my DL form with sets of five at 135 – and that’s my body weight only in my dreams. I decided to start with 135 and see what happened.
Here’s what happened: After three rounds, I shucked 10 pounds off the bar and did the remainder with 125. That was plenty hard enough, and it allowed me to work on my form.
I don’t like doing heavy, heavy tabata. I feel like tabatas are meant to be fast and furious, and throwing around heavy barbells quickly seems like a recipe for disaster.
My DL numbers: 5 – 5 – 4 – 3 – 4 – 4 – 3 – 4
After the DLs, the burpees were actually a welcome relief, and I was totally consistent on them. I tried really hard to get just one more on the last round, but it didn’t happen.
My burpee numbers: 5 every round
Coach Jen decided we should “rest” in the halfway position, so there was no true rest involved. I used the ab mat, soles of my feet together, arms up overhead.
My situp numbers: 11 – 11 -11 -11 -11 -11 -11 -12 (ha!)
That should have been the end. But we had time left, so Jen sent us into squat mode.
Again, our “rest” was in the contracted position, i.e., at the bottom of the squat. THAT’S NOT REST!
My legs were on fire, and on the first round, I slacked. But Coach Jen was squatting, too, and I decided to kick it into high gear and match her (totally fresh, didn’t do the other three rounds) pace. Which just goes to show you (me!), if I stop being a freakin’ baby, I can get some good stuff done.
My squat numbers: 13 – 14 – 15 – 16 – 17 – 17 – 17 – 18
I worked my kipping swing a little today. I had nothin’… but I’m not too discouraged. Some days are like that.