Tabata!
Time is a funny thing. Given our setting, 10 seconds can feel like forever or can pass in an instant. For a sprinter or a competitive lifter, thousands of things are happening in 10 seconds, so to them it can feel like a long time. When we need rest, 10 seconds can feel quite different.
Rest is a funny thing too. When we rest in a workout when we feel it to be appropriate, we are taking control of how intense we make the stimulus. When rest dictated to us, there’s a natural instinct to maximize the work done when we don’t have to rest. And then we’re in for a completely different ride.
STR:
Deadlift
5 working sets to find a 3 rep max
WOD:
Tabata style –
wall balls (20/14)
shoulder to overhead (95/65)
jumping pullups
hang squat clean (95/65) or kettlebell swings (1.5/1)
*athletes will spend 20 seconds getting as many reps in of each movement, resting for 10 seconds before moving to the next movement until all four movements are worked through 8 times total, for a total of 16 minutes of work. Score is total number of reps. Note – jumping pullups are Rx for this workout. If you can rep them out faster kipping, that’s fine, but as soon as you drop from the bar, start jumping pullups. No bands should be used for pullup scaling.
DL: 170# (a 3RM). Close to my 1 RM of 175# – I surely could have done 3 at this weight (or maybe even a tad higher) if I hadn’t been half asleep.
WOD: 202 with 55#/14# med ball and jumping off of an agro box. Those were some strange “breaks,” in that if this wasn’t a Tabata-style workout and I was left to my own devices, I’d have ended up resting more than 10 seconds between movements. It was interesting!
It was a tiny class of one this morning at 5:30. Ah well, I had a good bro sesh with Coach Nick. Wait, what?
heyo! back in action. sorry to miss this WOD — looks super fun. love the rhythm of built-in rests, as brief as they may be.
for anyone who’s interested — there’s a 5K on sunday, nov 10 on soldiers field road.
http://www.bostonriverrun.com/
i made a team “Somervillains” — let’s make a posse! my older sister jeannie is running, too, if you can handle more twin-esque action.
DL: 405# PR
Cool.
WOD: 214 Rx
This sucked.
W00t, PRs for a bunch of great folks like Lara and Sara! Deadlifting heavy!
DL: 165#. I feel like I’ll never get back to my March 3 rep max (185#), but I know it’ll happen some day. Today wasn’t that day.
WOD: 230 with 14# WB, 2nd smallest kb, and 35# shoulder to overhead (should’ve gone heavier). I like things like wallballs for short sets so that I can actually string them together.
DL: 185, needed more time to appropriately warm of this one so I didn’t push it too hard
WOD: 241, 35# shoulder to overhead & squat cleans, 10# wall balls (I really need to start using 15# ball)
DL: 235# – same as my 3RM before my 3 month hiatus. I’ll take it.
WOD: 247rx. First 5 rounds with kipping pull ups, then jumping pull ups after that, and squat cleans. I liked this workout, but noticed myself cheating the rest by stopping a set 5 seconds early to extend the rest period to 15 seconds. This wod may have been tougher mentally than physically.
DL 185# … went for 195# but KP hated rep 2 so I dropped it. Had she not been there I would have went for rep 3. My future 85 year old back is thanking me (and coach) all the way from 2068.
WOD: 231 Rx with the hang squat cleans…because that is just how much I hate the kettle bell.