Monday, 11.26.12

Deadlift

65x5

90x4

150x3

180x2

205x1

210x1

190x5

Front Squat

45x5

75x4

105x3

135x2

150x1

139x 5, 5, 5

Bench Press

45x5

55x4

65c3

75x2

91x1

77.5 x 5, 5, 5

WOD

AMRAP 10:00

10 push press @ 75#

10 SDHP @ 75#

Wednesday, 11.14.12

Deadlift

35x5

125x4

175x3

185x2

205x1

185x5

Pull-Up

Negatives:

Body Weight x 5

5#x4

10x3

20x2

30x1

Strict Pull-up

3 sets of 5 using black and red bands

Did my first strict pull-up!!!!! PR!!!!

WOD

21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High Pull @65#

Lateral jumps over 15" obstacle

Time: 8:20

Tuesday, 04.03.12

Strength:  Tire Flip.  Spend 20 min working proper technique flipping the heaviest tire you can


I flipped Tire 3&4 5x each
Conditioning: 6 rounds for Time:
- 15 Sumo Deadlift High Pull (95/65#)
- 60 yrd Sprint

Sprint the 60 yards as fast as possible each time.  Your walk back to the bar can be utilized as rest. 



My time was 9:something.  

Monday, 03.05.12

HAPPY BIRTHDAY ERICA! 


Strength:  Front Squats: 3x5 @ 85%

Worked up to 3x5 @ 135#


Conditioning: "Coach Erica"
5 Rounds for time of:
-3 Handstand Push Ups
-5 Burpee Box Jumps (24/20")
-10 Sumo Dead Lift High Pulls (95/65#)
-32 Squats (to a medicine ball)

14:18 HSPU to 2 abmats

Friday, 01.06.12

Back is feeling a little better but I want to be careful and not over do it.  I decided against doing today's clean complex, and did the workout from Tuesday, instead.

Conditioning: 21,18,15,12,9,6,3 Reps of:

- Sumo Deadlift High Pull (75/55#) (I did 65#)
- Box Jumps (24/20")
- Sit Ups



Time: 14:03


I had already set up my bar to do cleans at 65# before I decided to switch workouts, so I went ahead and just left it for this one.  The SDHP were not so bad, but the box jumps were challenging.  

10.18.11

SWOD:


Today I made up yesterday's SWOD - 3x5 Front Squats @ 85% of 1 RM.  I can't remember the last time I front squatted so I really needed to hit this workout.


My previous 1 RM was 155 but as I did warm up sets, I didn't feel comfortable going up to 85% of my previous 1 RM, so I stuck with 115# which was 75%.  


The 3 sets were pretty difficult and I really concentrated on keeping my elbows up and pushing my knees out as I came up out of the squat.  I will definitely be feeling these tomorrow, and the next day, and the next....


METCON: 


Tabata Mash-up of Sumo Deadlift High Pulls and Abmat Sit-ups


20 sec on of Sit-ups
10 sec rest
20 sec on of SDHP
10 sec rest
 Repeated 4 more times


I was first introduced to the Tabata concept doing Spin class years ago. When I first heard about it, I couldn't believe it and was sure my instructor was misinformed.  So I researched it a bit and was shocked by what I learned. 


The concept was originally used by the Japanese national speed skating team.  When exercise scientist Dr. Izumi Tabata (for whom the protocol was named after), learned about it from the team's coach, he was intrigued. His research efforts focused on the effects of exercise intensity on fitness and he believed that intensity was just as, if not more important than exercise duration. (Hmm...sound familiar?)


So he developed a nifty study using stationary bikes rather than speed skates.  For six weeks, one group biked using the four-minute Tabata protocol five times per week.  The other group biked at a moderate intensity for an hour, five times per week. 


At the end of the six weeks, the moderate intensity group improved their VO2 max (the maximum capacity of a body to transport and use oxygen during a workout) by 9.5%.  Not bad, right?  Well the Tabata group improved their VO2 max by....14%!  


But wait...there's more!


He also measured both group's anaerobic capacity which is basically the amount of power the body can produce without oxygen.  The moderate intensity group increased their anaerobic capacity by ZERO and the Tabata group?  They increased anaerobic capacity by 28%.


As a runner at the time, logging 30+ miles a week, I could hardly wrap my head around the concept that just 4 minutes of exercise (and not really even a full 4 minutes, with rest times) could have such staggering results.


So which would I rather choose - a method that with 5 hours a week yields a 9.5% VO2 Max gain and a 0% anaerobic capacity gain? Or 20 minutes of work in a week for a 14% VO2 Max and 28% anaerobic capacity gain?  It sure doesn't take a super smart Japanese fitness and sports scientist to figure that one out.  Well, actually I guess it did but I've got one word for ya - TABATA!