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WOD 1/31 - 2/6

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  • WOD 1/31 - 2/6



    Post your workouts!


    WOD:

    30min. aerobics w/ strength training


    20 Bicycle Crunches

    10 V-Ups

    10 Full Body Crunches

    Repeat 10x, no rest between sets


    5x 60sec front plank

    2x 60sec side plank


    I'm thinking more abs and more ass this week! Anybody know of some really hardcore ab exercises to put into a HIIT routine?

    On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

  • #2
    1



    jess,

    try these tabata style:

    russian twists, flutter kicks, windshield wipers, hanging knees to elbows

    Comment


    • #3
      1



      Cardio, Metcon Day


      10 x 10 Jumping Burpees


      10 x 10 Kettlebell Clean & Dig

      (Clean 35-Pound Kettlebell to Rack Position with Weak Hand, Swing Down, Park the Kettlebell, Crawl Out to a 4-point Pushup-Plank Position, Crawl Back and Stand. Alternate and Repeat.)


      10-Minute Alternate Kettlebell Snatch

      (30-Seconds Per Hand. Don't put the kettlebell down until the 10 minutes are up.)


      Finish with 3 x 1-Minute 1-Hand Kettlebell Swings

      (30 Seconds Per Hand.)

      Comment


      • #4
        1



        Jess, unfortunately it's hard to incorporate abs into a high intensity workout. The conventional media workouts will tell you ab work is high intensity but it just aint so. If you're looking for high intensity intervals...sprint. Nothing else. If you want to do Tabata do it with sprints. Tabata sprints compared to Tabata-anything-else is not in the same conversation. Doing Tabata with anything other than sprints is because you don't want to experience the pain involved with doing Tabata sprints. That's why I rarely do Tabata sprints


        If you're looking to improve abdominal strength, that's a different story. Situps--regular bent knee situps without the feet anchored. Knees-to-elbows: hang from the pullup bar and bring your knees up to your elbows. There are plenty more but those are two good ones to start.

        Comment


        • #5
          1



          I've been sick since Wednesday so I went easy today...


          Deadlit 243 pounds, 5 sets of 2

          Comment


          • #6
            1



            @Get Primal, you're probably right, I tried googling "ab HIIT workout," but got nothing. I wouldn't even consider what I did yesterday like a metcon/interval workout, I wasn't slamming through the movements or anything. I just figured putting it into that format would enable me to get out more reps..Which it did! They're sore today.


            See, I love sprinting, I kind of LIKE that pain..You ever get a rush before you speed off? Sometimes even before I'm set up, it's like a surge of adrenaline and it gets me PUMPED up! I would do them more often, (I wanted to do this morning! But it's raining and I got hungry haha).. and I'm not interested in losing anymore weight (sprinting=weight loss jewel).. According to caliber testing I'm now at about 17% BF.. I think if I dropped much less I might be compromising my (womanly) health. Hm, guess I could just eat more... Can't complain about that..


            What speed would you reccomend doing abs with? Probably a slow count? Like.. 2-2-3 might be good.. 2 up, 2 hold, 3 down.. Ouch..!


            Was doing a few leg raises last night on my bar, but are you supposed to pull your body all the way up? Like a static chin-up? Or dangle? Or either? Always makes my hips pop when I do that sort of stuff too for some reason. Not painful, just obnoxious.

            On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

            Comment


            • #7
              1



              I did my three static holds as a 6 month on primal review today.


              Bench press 425 Lbs.


              Dead lift 555 lbs


              Squat 575 lbs.

              Comment


              • #8
                1



                yesterday rest


                today: yoga 45mins

                Comment


                • #9
                  1



                  Alright, the rain let-up and I took your advice, Vick... Plus, it was either this or 100 burpees. This seemed like the lesser evil, but boy was it still evil..!


                  WOD:

                  ten 20sec sprints

                  ~10-30sec rest

                  On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                  Comment


                  • #10
                    1



                    Great job Jess!


                    I think my achilles tendon is ready for me to start sprinting again. I just got to make sure I don't do something stupid like slip on the ice.

                    Comment


                    • #11
                      1



                      Thanks... It was pretty rugged, I always feel WASTED afterward. I think I am dropping slightly in performance.. I stopped doing them for awhile. They're also REALLY hard on the body, you know? My left heel is sore now, everytime I walk I feel it. I usually end up with some sort of discomfort after intense sprinting..


                      Haha are you sprinting outdoors in the snow? Now THAT is intense!

                      On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                      Comment


                      • #12
                        1



                        Your heel... That is how I started. I could feel it in my heel and up in the same cheek on my butt. Before I knew it I wasn't running anymore. This started in August and I really did damage in Oct. because I wasn't letting it heal.

                        Comment


                        • #13
                          1



                          Wow, a trifecta of circumstance. I had the same problem, same area: Left heel. Was running a 4 x 100-meter relay race for charity Nov 28. Used a standard running shoe. The track didn't feel right. It was like solid rock. So after the race, I stopped sprinting and subbed in other metcon/cardio like kettlebells and the like. Heel didn't heal for two months so I went to the doctor and got diagnosed with plantar fasciitis, which I thought was a chronic long-distance running malady. Took a 1 cc corticosteroid shot with some novacaine on Saturday. Feels great today and did some jumping burpees and box jumps this week. Too cold here for outdoor sprinting so will mix and meld other methods for burning fat and jacking up growth hormone. I miss sprinting. Will get back once the grass grows back. Ground here is like concrete.

                          Comment


                          • #14
                            1



                            Rugby practice has started again!

                            I have been sorely lacking in the sprint department due to the ice/snow on the roads and the impossible conundrum presented by the concept of sprinting on a treadmill, but tonight even just the little bit of sprinting we did (first real practice of the season) has made me feel great!

                            So my "workout" (is it considered a workout if it's fun/play as well?) was 1 hr of rugby practice

                            Aside from that I also did 50 situps, 60 pushups, and 30 tricep dips earlier today (at various times, mostly because I was bored between classes).

                            Subduction leads to orogeny

                            My blog that I don't update as often as I should: http://primalclimber.blogspot.com/

                            Comment


                            • #15
                              1



                              Hmm, well my butt feels fine, and the heel pain has generally gone away today. Now I've just got this nagging pain behind my right knee, sort of like that tendon was stretched a little too much yesterday. I've experienced this heel pain before in the middle of the night awhile ago, but it wasn't the dull ache I experienced yesterday, it was sort of like..somebody viciously stabbing me along the bottom of my foot. HORRIBLE! Was your guys' pain similiar? I will have to hold off on sprinting for a little while I suppose, again... Sub in some bike sprints instead.

                              On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

                              Comment

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