Muscle-Ups / Tabata Awfulness

A. Muscle-Up Practice

We were supposed to do 5-4-3-2-1 MUs, but c'mon, let's be serious for a second. 

I did however do 3 single muscle-ups.  This brings my lifetime total to 6.

There were no failures and not a lot of warming up for me, either.  I did a jumping MU during warm-up, then listened to Keenan's instructions and did a bit of visualizing. 

Then I did one. 

Later, I did a second one.  After that, a third. 

I'm still not getting very high, on them and I'm having to really force my way up on my right side.  Because it's kind of awkward and I'm forcing it, I opted against attempting anymore rather than doing something that would end up with me injured. 

Something to work on.  But I'm happy with the progress. 

 


B. “3/4 Tabata This”


4 minutes of Tabata Air Squats
1 minute Rest
4 minutes of Tabata Push-ups
1 minute Rest
4 mintues of Tabata Abmat Situps

Each 4 minutes is 8 rounds of 20 seconds of work / 10 seconds of rest.  Complete 4 minutes of one movement before moving on to the next.

Score is total reps.   I screwed up on the math in the chart below.  I actually got 140 squats, not 123.  61 push-ups is correct.  Pathetic, but correct.  97 sit-ups is also correct.    

Total score is 298.    

 
Nothing really unexpected here.  I think.   

After eight rounds of push-ups, I'm averaging about 7.5 sit-ups per round. I wonder if on, I should try to do 9 per round and rest the rest of the time, rather than going almost to failure?  If I got that, it would allow me to hit 72, which is higher.  Going from a high of 19 to a low of four is bad.  Just bad. 

6am: Tabata or not Tabata...

A. 2 Position Snatch (Floor, Mid Thigh) 70% x 5

I did this with 115.  I had an issue catching my second snatch on reps 4 and 5.  I wanted to go out on a high note, so I did it one more time.  I had to catch it in a power snatch and go down for the squat, though. 

B. Tabata Mash-up

1 Tabata Round of 4min for max reps. In a series of 20sec on followed by 10sec off x8. Alternate between two movements for a total of 4 sets of each.

a. Wallball  (total of 61)

b. Double unders (Total of 153)

I figured out pretty early on that I should stop at 7 wall balls (not that I had time for any more anyway) so I could catch my breath in time for the DUs.  Trying to get one or two more WB would have severely compromised my ability to get even the small number of DUs that I managed to get. 

(after looking at this chart, I discovered a math error.  10 + 9 = 19, dumbass)

Total score is 214


BONUS: Wait 3 minutes then 20 Unbroken 24″ Burpee Box Jumps, not part of scored time

Did it.  Slowly.  Hey, unbroken just means that you keep moving, but it doesn't say how fast.   It took me 2:29. 

Front Squats (3s), Tabata, "Rhiannon"

A. Front squats 3-3-3

I did 185-205-225 (PR)


B. Tabata (Box jumps and push-ups)

112 box jumps and 85 push-ups for a score of 197. Not my best.


C. Rhiannon. Ten minutes of max double unders.

258. I always think I am gonna do better on this than I do. Ah, well, doing it right after Tabata is as good a reason as any for a sub-par showing.

Tabata and running

A. “Tabata This”

Don't judge me because of my crappy, mid-WOD penmanship.  Judge me because of my pathetic push-up totals.

(tabata = 20 seconds on, 10 seconds off)

4 mins each of:

Pullups - 62 total

Pushups - 55 total

Situps - 81  total

Squats - 118 Total

Final score was 316.  That's within striking distance of the last time I did this in December (333), but it's still lower across the board.  Well, I am slightly older and fatter since then. 


B. 1km Run, 400m Run, 200m Run


1km - 4:43   Hey, you know what feels great after doing more than 100 squats?  Me neither, but it sure as fuck isn't a 1km run.

400m - 1:29  I was off to a nice lead on this one until the home stretch, when a dude named Frazier (who had destroyed everyone in our group on the 1km) blew past me like I was standing still.  That actually hurt my feelings to the point I slowed down slightly.  He also has a fantastic head of hair, so I am doubly envious.

200m - :51   I did NOT want to run anymore by this point.

.

Tabata "Angie"

Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

This was tough, obviously, but I actually liked doing this better than regular Tabata.

It took me 23:14.

The push-ups were the worst. After doing 15 and 10 in the first two intervals, I mostly did sets of 6 for the rest of it.

Pull-ups, I think I was consistently getting 7 or 8 each interval toward the end.

Sit-ups, 10 per interval.

Squats, maybe 12-15.  I was joined by the Boy on some of them, and Robin captured it on video. 



He's talking during his squats, so he obviously should be working harder.  In fairness, I should point out that he's actually doing weighted squats.  There are toys in that backpack. 

Front Squats and "Tabata This"

A. Strength = Front Squat 80%x3x5 (3 reps, 5 sets)

I used 195. This was surprisingly not fun.

B. Metcon = “Tabata This” (Tabata = 20 seconds on, 10 seconds off)
4 minutes each of Pull-ups, Push-ups, Situps, Squats
4 minutes of Pull-ups before moving on to Push-ups, etc.
Every rep is a point. Add up all your reps for a total score.

My score was 333.

Elizabeth, plus Tabata

“Elizabeth” for time
21-15-9 reps of:
Cleans 135/95lb
Ring Dips

Took me 12:49 as rx'd. Considering that's more than a nine-minute improvement over the last time I did this, I'm pretty happy about it. Basically, it's a result of me that me getting over my fear of 135-lb cleans following the strength work that I've been doing.

That's not to say there isn't room for improvement here. I still took too many breaks during the cleans and my ring dips could be better. But I'm in a really good mood (about this WOD and some other stuff not related to CrossFit) so I'm not going to dwell on the negative for once.

Speaking of negative, we also had to do a Tabata mash-up with pull-ups and 20" box jumps. Tabata is alternating exercises, 20 seconds of work, 10 seconds of rest.

Here's how it went for me:

12 PLU
rest
11 BJ
rest
9 PLU
rest
11 BJ
rest
7 PLU
rest
10 BJ
rest
5 PLU
rest
9 BJ
rest
6 PLU
rest
10 BJ
rest
5 PLU
rest
8 BJ
rest
6 PLU
rest
12 BJ
rest
8 PLU
rest
11 BJ

Total: 58 pull-ups and 82 box jumps for a combined score of 140.

Tabatas... they're just awful. 15 minutes after I was done the workout, I still felt like I might puke.