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Abs, 2 rounds of:
15 squat on bosu ball
20 pilates roll ups
20 leg raise/hip raise
forearm plank with alternating glute raises, 15 per leg
forearm plank with alternating hip drops, 10 per side
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Post Tabata score for each exercise to comments and total for final score.
CFSB ME Work 2013 Cycle4 week8
Attempt 4x4reps@205; got 3
FS- Everything through 200 felt great. Then, on the up of rep3@205 I felt my L adductor tweek from last week.
5min rest, then…
WOD (from BrandX 7/22/13)
Max. burpees to a 6inch target in 3:30
After the first 45sec, they were all jumps off the right leg - stoopid L adductor!
1/15/2013=83 (42/41) (2x3min)
10/01/2012=85 (to a 6inch target)
3/26/12=80 (to a 9inch target)
2min rest, then…
20 double unders
15 SP, 45# bar
20 AbMat sit-ups (unanchored, soles touching)
Monday 130722 5:10 am start - not too hot today about 84 degrees in the garage gym with swamp cooler on, humidity was high, not sure what the percentage was but sweat was at maximium !
WU: 3 rounds of: Sam stretch, 15 pvc ohs, 15 abmat sit-ups, 15 goodmornings w 45# bar, 12 pull ups, 12 dips.
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
Time = 20:45
First time doing Nancy, I kept a medium slow pace through the runs (about 10 to 11 minute mile pace) figured if I went out too fast I would not be able to finish all 5 rounds. I was surprised that I was able to do the overhead squats for 3 rounds without putting the bar down. a couple of standing rests with bar locked out overhead is all I needed. In 4th round I put bar on my shoulders after 8 reps for a few seconds then finished the round, 5th round was a tough but I managed to get through unbroken. Since I missed it last week I forced myself to do this today after much internal debate, I dislike running. After finishing I probably could have been faster in the runs and transitions, will keep that in mind for next time.
30 Ab Mat Sit-ups
25 Russian Twists
75 Single Unders
“Long Running Fran”
20:27 (65# Thrusters)
I was a little too conservative on saving my energy. I wasn’t completely gassed at the end. WOD felt pretty good though. Thrusters always seem to be one of my weak spots. I need to do them more in skill work. I’m still a little goofy on putting the entire movement together.