Death by Tabata + Tall Paul Sets, Tues., Jan. 5
by, January 5th, 2010 at 06:07 PM (4257 Views)
1. Warm up:
1 x 25 broomstick twists
3 x through:
100 jump ropes
alternating hammers, 15 x 3 x 15, each arm
3 position arm extensions (15 reps each position)
10 minutes stretching
reverse lunges w/straight arm twist w/15 lb DB, 2 x 15 (this was from my "crazy core" link -- http://www.ab-core-and-stomach-exerc...-workouts.html)
straight leg raises in captain's chair (forgot ab slings), 2 x 25
squat swing w/25 lb plate, 2 x 15
russian twist on incline bench w/25 lb plate, 2 x 25
snatch windmill, 15 x 2 x 15
back extensions w/25 lb plate, 2 x 15
push ups, 2 x 25
internal & external rotators
3. Cross Fit WOD (Workout of the Day): "Swimming Tabata Death"
5 rounds of 5 exercises done tabata style (20 seconds @ 100% + 20 seconds rest). Rest until heart rate returns to normal between rounds. I stretched between rounds.
1. med ball slams
2. jump rope
4. lateral bench hops*
* I substituted these for push ups. That many fast push ups is contra-indicated for my shoulders.
** I did this on the seated rowing machine with the weight set at 60 pounds. It was like explosive lifting.
The original tabata protocol involves the following:
•5 minutes of warm-up
•8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
•2 minutes cool-down
This would be very inadequate warm up for me. Though perhaps I should have done the WOD prior to my core work today ...
Commentary: As Geek would say, this WOD was a mother scratcher. Every exercise was hard, but the lateral bench hops were the worst. My legs were burning. Jump roping is an absolutely fantastic tabata exercise. You don't have to worry about form degradation the way you have to with other exercises. For exercise #1, I was getting about 25 slams per 20 seconds. For exercise #3, I was doing 23-24 crunches per 20 seconds. For exercise #4, I was getting in 30-35 hops on the first 3 rounds and then went down to about 25.
For today's PM swim, I stole one of Tall Paul's recent workouts. It was a good one too. I modified it to do main set #1 as kick instead of swim.
TP Main Set #1:
4 x through:
1 x 200 dolphin kick w/MF & board @ 3:15 descend
1 x 100 dolphin kick on back w/MF @ 2:00 ascend
I ended at 2:11 on the board kicks (#4 = pain) and started with :55 on the 100s (forgot Fortina).
TP Main Set #2:
6 x through:
1 x 100 back w/fins @ 2:00
1 x 50 evil w/fins @ 1:00
I ended at :55 on the 100 backs (dead legs and a cramp) and started at :33 on the 50 evils.
Mini Speed Set:
3 x (4 x 25 AFAP + 25 EZ)
AFAPs = free & fast doggy paddle drill
Nuthin to say except that I am absolutely dead and, as my daughter would say, "can't move my legs." I think I will slather them in Traumeel tonight and take some ibuprofen. Or liberally use my new Stick. http://www.performbetter.com/detail....tegoryID_E_201
Tomorrow is definitely a recovery day. Then, on Thursday, I'll do Geek's lactate set with Speedo. I miss all the sleep I was getting over the long holiday break. Quality sleep makes such a difference!
P.S. I am completely pissed off that licorice, my fav treat, is not gluten free.
Running Shoes Bad?