Day 91: Friday... MetCon: Row + Tabata Turtle >:)
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| Friday; November 1st, 2013 - the wall @ ROCK JUNGLE CROSSFIT |
Warm-Up:
3 Rounds:
- 200 meter Row
- 10 Cosack Squats
- 10 Ring Rows
- 25 Meter Bear Crawl
- 10 Wall Squats
- 10 Kettle bell Swings
SKILL:
1 RM BACK SQUAT
OR....
PULL-UP 3 RM
DIP 3 RM
DEADLIFT 1 RM
BENCH PRESS 1 RM
FRONT SQUAT 1 RM
METCON:
FOR TIME:
ROW 500 meter (as fast as you can, sprint mode)
then
Tabata : Turtle (8 rounds; 20 seconds activity with 10 seconds of rest)
Today Coach: Edward 'the evil one'
My Thoughts:
Warm-Up; we did rows today to prep us for the 500 meter METCON. Managed to get 2 rounds in before Edward called us in.
SKILL; 1 RM Back Squat or you can opt for the second part. I decided to go with the Back Squat and try to hit my previous weight. Edward mention that it important to ask for a spotter when you are getting to some heavier weights. I'm glad Daniel spotted for me. He had just finished his class prior to ours. He was around working on his own strength training. I managed to hit my previous 1 RM of 205 lbs, barely. Thanks Daniel for spotting and encouraging me to push. I mean, this was probably one of the hardest 1 RM Back Squat I've every tried. Edward mention afterwards that we can't all ways PR. Good wisdom.
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| WOD Results @ 6PM; Name, Time (Row) |
It took me 1 minute and 48 seconds to row 500 meters.
Edward mention that men should be between 1:30 to 1:45 and exceptional if you are below 1:30. The times for women should be between 1:45 and 1:55. I guess I need to work on my rowing.
What is a Tabata Turtle? Well, I think it was something that Edward, "the Evil one" dreams up, not only to make us suffer (core wise), but also for a good laugh for Friday night. It's one workout that when viewed by other looks funny as hell; well, for the first 3 rounds. And the music that he played, sounded likes something that was lifted from a Benny Hill theme song. Edward would begin the clock and advise which direction you should go toward, and when he say "switch"; you change direction.
You lie on the floor on your back, you can use a yoga mat if you have boney back. You must keep all legs/feet up in the air as well as the hands/arms. You cannot let the hands/arms touch each other nor can your legs/feet touch. And you can not touch the ground. So for 20 seconds, you have to rock back and forth as you spin/pivot in the direction Edward would say; until he yells out "switch" and then you have to make a course correction.
As I had said before, the first 3 rounds seems pretty easy. But without putting your feet on the ground to help rest; you have to fully engage your core. By the time the 5th rounds come by; you want to scream and the 10 second rest seems likes 2 seconds. And by the 8th round; you can barely move.. That and the fact, Edward was saying "switch" every 2 seconds. As he had happily mention, "some people look liked they were having seizures on the spot!" Ahhh to be a coach... the punishment that the students endure... LOL
Yes, it worked the core. Yes, it was funny when you think about if afterwards. It was all good, and a great way to start the weekend! Thank Edward!!! I was only partially joking about you being Evil! ;)
Misc: 100 day Burpee Challenge continues. And in typical fashion; we usually do them after our Crossfit class.
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| Day 15 = 15 burpees |
After much talk and taunting, I managed to convince Leanne and Adrean to do them. I think the hate for the burpees had begun. People are not so "willing" to do them. I can't imagine what the next 85 days will hold and how long I will be alive. That not from the burpees; because we all know that Burpees will make you strong!!
Hope everyone have a great weekend!! And remember to tackle one WOD at a time!!!
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