Back at it
Monday I did Crossfit’s Fran
That’s 95 lb on the bar
The monsters in the video hit 2:37.
I hit a new PR of 5:13
It knocked me out, good.
Shooting for under four minutes by the end of ’08
Tuesday
Warm up…
two rounds of:
20 push ups
20 single leg deadlifts
20 single leg squats
10 pliometric jumps
Two rounds of:
185 lb bench press x10
205 lb deadlift x10
no swing chin up x10
pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees.
You want to test yourself? Do this.
Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
TABATA TUESDAY
Thruster
20/10 (work/rest)x 8 sets= 4 minutes.
DB or loaded bar can be substituted for medicine ball.
Peter K
Wednesday in Tilburg
Woke up and went for a run with Otto to the park where we did pull ups, a few dips and 10 seventy five meter sprints, the last few I started behind and got Otto to focus on finishing strong. Always ALWAYS finish your runs strong. Teach your body, your mind and therefore the nervous system to respond with force for the last 10 steps. Lean into the finish. Your are not Usain Bolt, you do not have his genetic gifts. Push to the finish line or don’t push at all.
Now we are here working in 8 point surround.
You can see three of the eight stacks. Eight channels, eight independent inputs, eight trajectories of sound…
Last night we saw this guy:
LINK
WOWZA!!!
…as well as Sun Ra Arkestra again.
TABATA TUESDAY
Pullup Burpee