DEC 30 2009 - Tabata Deadlift

I'm running a day behind the CFFB site, which gave me plenty of time to dread this workout.

Strength
Power Snatch 5 sets of 3 reps (55kg)
Strict Pullups 3 sets for max reps (15,11,12)

Conditioning
Tabata Deadlift at 100kg/225#
8x[20sec DLs for max reps, 10sec rest]
(9,6,6,7,6,6,4,3 = 47 reps)

I used my new weightlifting shoes for the power snatches. They definitely make it easier to get into a deep overhead squat. In fact I think I did my first legitimate full squat snatch during my warm-up sets with 45kg. I wish I'd had it on video, but my camera battery was completely dead. Landing low in the new shoes is still taking some getting used to.

Tabata deadlifts are crazy hard. I'd done them before as part of a DL/burpee Tabata mash-up called "Death by Tabata." That was with 85kg and the relative rest of burpees every other round. By round six today my back was screaming at me (tired, not injured) and it took a lot of effort to keep picking up the bar. Glad of the rest day tomorrow.

NOV 28 2009 - "Death By Tabata"

Another fearsome named WOD!

Alternating Tabata intervals of Deadlift (85kg) and Burpees for max reps.
8x[20 sec DL, 10 sec rest, 20 sec Burpees, 10 sec rest] for a total of 8 minutes.

Crushing workout! I was pooped after this one. 106 total reps.

NOV 21 2009 - Burner!

Chin-ups weren't on the CFFB website, but I noticed that yesterday's were supposed to be strict (no kipping), so I did them strict today.

Strict Chin-ups, 3 sets for max reps (11,8,7)

Rest
As Quickly As Possible:

30 Back Squats with bodyweight (75kg)

200m Sprint

30 Burpees
Rest
Tabata Push-Press (25kg) - (12,11,10,9,8,9,8,9)


First time doing this workout with full bodyweight squats (I weighed 71kg this morning). Finished in 8:58. My goal was under 10 minutes. I broke the squats into sets of 5. The "sprint" felt like a slog. I had to stop for breath 3 times during the burpees. In Crossfit beware anything that's "only" one round. They burn!

I added Tabata Push-presses as a finisher, since I have a rest day tomorrow. Tabata intervals are 8 rounds of 20 seconds work, 10 seconds rest. Do as many reps as possible. I use a weight that lets me go fast. Tabata work is great for building muscular endurance.