Wednesday, April 29, 2015

Crossfit Tabata

Wednesday, April 29, 2015

Coach Arik

(8AM) Elan, Rafa, Heather and me


Dodge ball, if you get hit do either 15 squats (2), 10 push-ups (2), 15 sit-ups or 20 jumping lunges (2).  We did three 5 minute rounds and I had to do 6 of the penalties as indicated in parenthesis.  I finished with 5 sit-ups since I did not get to do any of those.  On the third round, I slipped and landed nearly flat.  My right arm caught a lot of the blow, but my right triceps felt strained.

Tabata:  32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are jumping lunges, the second 8 are push-ups, the third 8 intervals are sit-ups and finally the last 8 intervals are squats.

The jumping lunges were exhausting.  Somehow I managed to get 76 in the 3:20 of work.  The push-ups were hampered by my triceps.  I still managed 27, but will be paying for those for the next few days.  The sit-ups were hampered by the hot spot on my butt from Monday.  I still got around 40 or 50.  It started to get blurry.  Finally, I finished with squats which I felt pretty good about.  I managed somewhere between 40 and 50.  The final total was 194 repetitions.  The only saving grace is that I Rx’d the workout.

Injury:  My distal triceps is definitely inflamed and moving it hurts.  I tried wrapping with an ace bandage, but that did not seem to help.  I will rest it today and inspect tomorrow on bruising and extent of injury.

Thursday, April 30th

Friday, May 1st

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