Tuesday, December 1, 2009
Part 1:
Push Press 5, 5, 5, 5, 5 – Rest 2 minutes between sets
Rest 3 minutes
Part 2:
Alternating Tabatas of:
Push-ups
Sit-ups
Coach’s notes: In Part 1 work up to your heaviest set of 5 push press, resting 2 minutes in between sets. In Part 2 do alternating tabatas of push-ups and sit-ups. 16 total tabata intervals- 8 sets of each exercise. Post loads for push press and total reps for tabatas.
The holiday schedule is now posted. Click here to view.
At 6 a.m. in the dark (power outage for pretty much the entire workout)
We were going to do the WOD, instead we did
3X 300 metre row
30 switch lunges
8:01 Note: Switch lunges are quite unpleasant after rowing.
5 minute rest
Followed by part 2 Tabata push-ups/situps
Push ups 11/9/6/6/6/5/5/6
Situps 13/11/11/11/9/11/10/12
Followed by a tabata row-for fun! Thanks Trevor, Colin and Dave for the lighting.
6 a.m.
3 X 300 metre row
30 switch lunges
6:06
5 minute rest
Followed by part 2 Tabata push-ups/situps
Push ups 15/11/11/11/10/8/8/7
Situps 16/14/13/13/12/11/12/11
turn out the lights the parties over. Good Job Trevor & Colin
Push press – 45/50/55/65/75
Tabata – push ups (first round from toes, the rest all girly) 11/10/10/7/7/8/6/8
sit-ups (not anchored) 15/14/13/12/12/12/12/12
Still stupid about the weight-lifting names. Did shoulder presses.
95/105/115/120/125/130(only got 2 reps at 130)
Ran 2k at light to moderate pace then…
push ups =23/13/11/10/8/9/8/10=92
Sit-ups anchored=14/11/9/9/8/9/8/9=77
total 169
The alternating helped boost the numbers, but did not make it any “easier”
6 AM – WOD a la dark. I think everybody at the 6am class deserves a round of applause for continuing to workout despite the lack of light. Thanks to the wonderful coaching by Trevor and Collin. More importantly, thanks Collin for the wonderful singing and light via i-phone. The singing was most appreciated during the nasty switch lunges. Extra thanks to Dave and the other fella for shining some light via car headlights. Anyhow, here are my results:
1) Time for 300 m row/30 switch lunges: 7 minutes, 44 seconds.
2) Tabata puch ups/sit-ups: 12/12, 11/11, 10/11, 8/10, 8/10, 8/9, *10/12, 7/12.
* Did push up from knees. All other push ups from toes – ARGH!!
3) Tabata row.
Good times!
I think that the 6:00 am workout should forever be named the “Lights Out” WOD.
Push Press- 95/115/135( finally remembered that it was a push press)/145/165
Tabata- 27/25, 25/21/,25/22, 20/22,19/20, 16/19, 15/23, 15/18
Push press – 95/115/130/140/150 (failed on rep 5)
Tabatas:
Pushups – 15/12/10/9/9/8/7/9 = 79
Situps – 17/15/15/15/15/14/14/15 = 120
Total – 199
I think the alternating got my pushup score a bit higher, but it was still tough. Nice work everyone!
Push Press. 145/155/165/175/185
Tabata= 209
Crap mean to say 204
Neil – push press 95/105/115/125/135×4
Pushups – 15/15/8/8/8/8/8/8
Situps – 15/15/15/15/15/12/12/12
Judy – push press 45/50/52.5/55/60×3
Pushups – 8/7/7/7/6/6/6/6
Situps – 17/16/15/15/15/15/14/15
Push Press: 75/80/85/90/100
Push-ups: 15/10/9/9/8/8/9/8
Sit-ups unanchored abmat: 13/12/12/11/11/11/12/12
Total 170
Abmat sit-ups were sloooow, think I could have gone a bit heavier on the Push Press. Thanks for a fun class Brett.
Push Press – 55/60/62.5/65/67.5 (failed on 5th rep).
Tabata:
Pushups – 11/7/6/5/5/6/5/4 from toes.
Situps – 15/14/13/11/9/10/9/13 anchored.
6am class: in the dark, car lights for ambience….
Part 1- 7:42
Part 2- 13/14 11/13 9/13 8/12 7/11 8/10 7/12 7/11 =166 ouch after Barbara!
situps unanchored. pushups toes together a la James.
Part 3 tabata row.
Thanks Trevor and Colin for the improv
Push Press – 45/50/55/60/65 Didn’t fail so I think I could have done more.
Tabata – PU: 11/10/7/6/6/5/5/6 (from toes but got a little snakey in the last couple of
rounds)
SU: 17/15/15/15/14/14/14/15 (Anchored)
Total: 175
Did yesterdays as rx’d 15:22
Push Press: 105/115/125/135/140×3
Push Ups: 18/15/10/7/8/7/6/6
Sit Ups: 13/11/11/11/11/11/10/11 – Unanchored, no abmat
Total: 166
Push Press: 65,75,85,95,105,
Pushups: 15,10,8,7,7,6,7,7 (67)
Situps unanchored abmat: 14,13,11,11,12,12,11,11 (95)
Total: 162
Thanks Michelle, love your classes! thought situps were a bit faster, could be more so – pushups died towards the end and PP think I could have gone higher (next time!)
Fun WOD!!!
Push Press: 65, 75, 80, 85, 90,
Tabatas RX:
Push ups: 18,8,5,4,5,3,3,3
Situps: 12,15,13,13,14,11,13,9
Total: 149
Push Press: 45/55/65/70/75
Tabata as rx’d:
Push ups: 13/8/7/7/7/7/7/6
Sit ups (anchored): 18/16/16/16/16/16/16/16
Total: 192
Push Press: 115/125/135/145/155(dropped after 4th rep)
Tabata as rx’d:
Push ups: 19/13/8/6/5/6/5/5 (67)
Sit ups: 12/12/12/10/11/9/8/9 (83)
Total:150
Push Press – 45/50/60/65/75
Didn’t reach max. Should have started higher.
Tabata
Push ups – lower from toes, push up from knees
8/6/7/6/6/6/6/6 = 51
Sit ups – unachored
15/14/13/13/13/13/13/13 = 107
Great work out! Thanks Brett!
Anchored sit-ups
PP: 80/90/100/105/110
PU:18/12/9/8/7/7/5/8 = 74
SU: 19/18/16/15/15/14/16/16=129
Total Tabata: 203