Tabata Something Else

October 20th

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.

Its been a while since I’ve done this workout. I dug myself a grave with this one. I went hard. Unfortunately I lost my sheet with my rep breakdown. I know that I hit a PR with the pullup segment. The numbers looked much higher than I am used to. I dont know how I did with the other exercises comparatively. In the end I finished 345 reps. This is a PR over my previous high of 330 reps. I completed 118 squats. I feel like this was a high number for me…at least thats what the feeling in my legs is telling me. I’m writing this 4 days later and my legs are still super sore. I’m much better now but 2 days ago my legs were sore to the touch. Walking down stairs felt like my quads were tearing.

I’m happy that I got in such a good workout. I had to teach Beginners Class afterwards. It took me about 20 mins to compose myself after I was rolling around on the floor in pain trying to recover from my effort.


Crossfit Football

October 17th

So I opted for the CF Football workout today. I was away in Vegas this week. I havent worked out in a few days. I’m still a little tired from my trip. I knew that I should go for a workout that would give me the best bang for my buck, especially since it was likely that I wouldnt get a chance to workout again for a few days. Deadlifts! Today’s CF Football workout was just that. The workout was:

Complete 5 rounds for time:

7 Deadlifts 315 lbs
21 Double Unders

I scaled the deadlifts down to 275lbs. I finished in 7:19. Man all of the work that I have done on Double Unders for the past many months seemed useless. After doing the deadlifts, my coordination for the double unders was toast. Its always eye opening how things that you are proficient in during isolated practice fall to crap once you compound it with something else demanding.


October 12th


21-15-9 reps of:
Clean 135 pounds
Ring dips

8:12, this was a big PR by 1:36 over the last time

Team Rides

October 10th

We had another great ride today. It was just the team today. We’ll have recruits out tomorrow. It was good to get some movement going. I’ve been resting since the 300 workout. My body really took a good beating on that one. Its great, now my body feels really strong. The problem is also that I feel really tight too. I’ve begun researching a place to go to get a regular deep tissue sports massage. Today we did ride out to the Spoon and back. Thats the routine these days. We switch it up with different routes but always stop at the Spoon. I hurt a bit on the ride back today. I was feeling those 300 muscles.

Duration 2:42
Norm Power 255 watts
1823kJ of work

October 11th

Today we had another team ride. Good showing today as well. We had one recruit join us today. The team is really motivated right now. This morning it was a bit cooler but still nice. We have to cherish these days with the thought of the cold weather that is ahead. We rode pretty casually on the way out. I put in an effort at State Line. Flubbed the sprint but had a great leadout. Our new guy Sean is a tank. I was overgeared. I hit 1530watts with 30secs at 975watts. These numbers made me want to compare my latest rides. When I looked back at the recent files, I just noticed that I hit a new PR 2 weeks ago. On September 26 team ride I hit 1709watts with 30secs at 1116watts. That 30 second number is solid.

So we hit up the spoon and then came back. I got dropped on the State Line hill again or I should probably say as usual. We chased back on once the road flattened out. I hurt at some points on the way back. Fortunately I was able to execute a good sprint at the end. Brian snuck up behind us and beat me in the end.

Duration 2:17 (I didnt start my file until the bridge)
Norm Power 283
1513kJ of work

I’m a Spartan


October 6th

I made today a Crossfit day. My knee feels strong again so I was ready to go and “get some”. Todays workout was the 300 workout.

Complete the following:
Pullups – 25 reps
Deadlifts with 135 lbs – 50 reps
Pushups – 50 reps
24-inch Box jumps – 50 reps
Floor wipers – 50 reps
Single-arm Clean-and-Press with 36-lbs Kettlebell – 50 reps
Pullups – 25 reps

Torch said that to make the cut and be a Spartan you were required to finish within 18 minutes. I told myself that I was definitely going to try to make “the cut”. I flew through the 25 pullups, 50 deadlifts and the 50 pushups. I began to start to feel the pain setting in on the 50 box jumps. I drove myself through the box jumps on mind control. Just making sure to focus on the effort and not the pain. Next up…

Floor Wipers. Shit man! 50 Floor Wipers with 135lbs. Wow. This was my first time doing this movement. Talk about core killer. Stabilizing the 135 lbs overhead along with the torque of the twisting leg lifts to kick the weights was insane. The feeling that I felt while doing these was far greater than any GHD situp, Knees to Elbows routine I’ve ever done. I did the first 10 reps unbroken. Then after that it was sets of 5 reps. I was moaning like a woman in labor. I kept making jokes during this part of the workout. I think that the humor kept me going. The toughest part was holding the barbell up. In between reps I would drop the bar then roll it over myself down to my hips. Then hip pop it up in order to press above. I was so hurt that I was struggling to bench press the weight up. I kept thinking, shit each of these presses is eating into my strength for the 50 kettlebell clean and presses that I had to do next. The KB C&Ps were tough but not so bad after those damn Floor Wipers. At this point completing the reps was more about mind control than anything. I finished those then jumped on the bar for my last 25 pullups. When I walked to the pullup bar I yelled,”I wanna be a Spartan.” I did 5-5-10-3-2 reps. DONE. 16:20!!!! I’m a SPARTAN. Man that workout sucked. I was delirious for a good 20 mins after I finished. My brain was just not right.

That night I woke up in the middle of the night at one point. I couldnt help but notice how weird it felt to just take a deep breath. My torso was fried. My core muscles were destroyed. I was crazy sore for the next couple of days.

Team Ride

October 4th

Today was beautiful. It was damn near 80 degrees. We had a team ride with a number of new recruits joining us. I had the most fun than Ive had on a ride in a really long time. We had a large number of guys and everyone was motivated. Unfortunately I dont have a power file for this one. I had my SRM pulled in to the charger but foolishly didnt know that the charger plug had fallen out of the outlet. Oops. So all I have is a great memory, no data file 😦

Still Rehabbing

October 3rd

I’m still rehabbing my damn knee. I would have loved to go to CF today. Todays workout of Pistols would not have gone over well with my knee still aggravated. I chose to do a workout at home. I have a small 12kg kettlebell at home.

I did a 20 mins of

10 L arm KB swings

10 R arm KB swings

10 L arm KB snatches

10 R arm KB snatches

10 squats with the KB

10 L arm KB clean and jerks

10 R arm KB clean and jerks

I didnt count the rounds. I definitely had a good workout. Great cardio. I broke a serious sweat. The back of my ribs on each side got killed. This workout requires a lot of core stabilization due to both the unbalanced nature of the kettlebell as well as the independent left and right arm movements. I finished up with a 2 hour walk around the neighborhood. My knee felt good during the workout but a little funky during my walk.