Mr. Tabata kicks Popedog in the teeth!

Good thing this isn't a podcast, cause who can talk with no teeth. I met Mr. Tabata today, and before he took me into the bathroom to rape me, he kicked me in the teeth. Not a nice guy.


Workout: 10 tabata-interval rounds: AMRAP 100%

20 seconds 55 lb Kettlebell Swings (25 KG)
10 seconds rest
20 seconds Burpee's
10 seconds rest

Results:
Top/Low swings: 12/11
Top/Low burpees: 7/4 (most rounds 5-6)


The burpees were worse than I thought, felt a bit brutal. Throughout the exercise my chest was burning and my lungs screaming for air, I about puked on round 9. I think I will do better next time, the kettlebell swings were pretty brutal but I managed to keep a high tempo it felt.


3 rounds x 6 reps: horizontal pullups with straight body to bar

Front Squats:

135lb x 5
155 lb x 5
155 lb x 2 (fail)
135 x 1 (sort of fail)

*My shoulders hurt pretty bad at the front today. My front squat form sucks a bit, but it will get better with practice.

Mr Tabata tells me to do burpee's and swings.

Yo!

This time:

Front squats. Go to 5x5.
I only had the time to do 3x5 @ 80 kg because my trainer had to leave early today. 80 kg felt pretty good for front-squatting 5 times. I could probably go heavier to 90-100 kg and still be able to do 5x5, although I'm not sure that I would be able to keep my form as good as this workout allowed.

Workout:
10 tabata-interval rounds (AMRAP during the work part, 100% intensity):
20 seconds 24 kg kettlebell swings.
10 seconds rest.
20 seconds burpee's.
10 seconds rest.

Result:
Top / low swings: 15 / 10. Top / low burpee's: 8/5. I actually kept the swings at 11 for 5 rounds before I had to step down to 10. 24 kg was a painful experience to do so many of. The burpee's went better than I thought. I finished the last round with 7 of them. I could probably step up to 6 / 20 seconds on avg next time.


/Simpster

Morning training

Tuesdays are one of the days that I do morning-training.

This time, my alarm clock was set at 05:00 in the morning only to arrive at the train station to discover that my train was delayed. 25 minutes. I arrived late to my training, it's a crossfit-gym that has opened recently.

We started out by doing 3RM frontsquats. I ended up at 100 kg, knowing for sure that I can probably 3RM 10 or maybe even 20 more kg's. 1RM should be 130-140, maybe even more on a good day. It felt good that the 100kg frontsquats were easy. I haven't been doing those any heavier than maybe 80 kg's, ever.

Workout:

Swing (24 kg kettlebell)

Push-up

Situp

Rest/work with a friend (one works, the other one rests until the working one is done).

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps

We ended up at roughly 18:50. Felt like we might be able to push it a little harder next time.