Finally Friday

I can't remember the last time I did CrossFit for five days in a row -- fulfilling my promise to complete all of my WODs during my week of programming was tough! Most folks at our box get a rest day on Wednesday, as there's no evening class, but I think my bud Melissa joined me for the 5 day WOD fest. :-D

Would any bodyweight-focused week of programming be complete without some kind of tabata? I think not!

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps from all 32 intervals.

Results: 270

Pullups - Started out with the goal of doing 5 per round. Did 5 on the first round, dropped down, and sadly waited until time ran out and didn't do anymore. I felt bad that I didn't jump up for another couple. So I did my 5 and then 1 or 2 the next round. :) I started crapping out after 4, then 3, then 2. My lowest score was 3 or 4 on the last round -- mostly because my right hand ripped open on round 7. I'm happy to report my kip was pretty good -- in terms of using hip power, and not just shoulder power. Yay! :) I think my total for pullups was in the high 30's.

Pushups -- Dropped down to 5 pretty quickly, but hung in there for the duration. I'm happy with that, because I know 95% of the pushups I did were full ROM.

Situps -- Stuck with 10 or 11 the whole way through, which is pretty standard for me on tabata ab mat butterfly situps. Like I said after my last crack at "Annie", I think I just need to find a way to do situps fasters. But that is pretty much at the very bottom of any CrossFit priority list I have. :-D hehe

Squats -- Holy shit were my legs beat down from the rest of the week! I was barely cranking out 10 or 11 by the last round. Crap! Usually I'm good to stick at 14 towards the end of tabata squats, but not on this day. My legs were cramping up and really hurting badly by the end, but I was trying to push through the pain as much as possible. I think I did manage to get over 100 on squats, though, so that was good. :)

--
Later Friday night I did a "make up" WOD with a friend who'd had to miss class on Wednesday and Friday. Here's what we made up for ourselves.

21-15-9
burpees
situps
double unders (x3 singles)

Finished up with a sprint down and back on her cul-de-sac. During which we were followed by her husband driving the neighborhood kids around on a golf cart. Good times. :-D