Crossfit: Tabata Something Else

"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: 275, not bad for getting back into the swing of things.

I then did some bench press 2x12x115, 2x8x135, and 5x5 squat clean and jerks with 115 pounds.

Crossfit: Deadlift

Deadlift 3-3-3-3-3 reps

I did 135x8, 225x1, 275x4. Again, taking these slow and concentrating on good form.

Crossfit: Nate

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

I did a modified Nate today, still not quite ready to ramp up the intensity yet. Probably two weeks of modified work before I start hitting all gears.

I did 11 rounds in 20 minutes of:

3 - dips / 3 - pull-ups
4 - 95-pound shoulder press
8 - 50-pound dumbell swings

Crossfit: Mr. Joshua

Mr. Joshua

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

I didn't do a thing while on vacation last week, which was probably a net positive. I was feeling banged up, fingers, shoulders, elbows. They all deserved a week of rest. I did get to the gym yesterday but it was way too crowded for any type of Crossfit exercise so I just took it easy with some light freeweight work. But today I decided to do whatever Crossfit exercise was at the bottom of the front page at crossfit.com. But I decided to lighten it up a bit and I only used 135 pounds for the deadlifts and I just did regular incline sit-ups instead of glute-ham situps. The running was done on a treadmill.

Lap 1: 4:16.75
Lap 2: 5:03.44
Lap 3: 5:09.59
Lap 4: 5:06.23
Lap 5: 5:18.74

Total Time: 24:54.75

Certainly this was not a 100% all out effort but it was a good workout to start getting back into the fold. I also did 5 sets of 5 reps of squats with 135 pounds simply because I felt like doing it. Sometimes my lower back gets sore and doing squats cures it right up.