Page 1 of 4 123 ... LastLast
Results 1 to 10 of 40

Thread: WOD 1/31 - 2/6 page

  1. #1
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
    Join Date
    Aug 2009
    Location
    Colorado
    Posts
    569

    1

    Shop Now


    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?


  2. #2
    tuscoyote's Avatar
    tuscoyote is offline Junior Member
    Join Date
    Sep 2009
    Location
    OC SoCal
    Posts
    3

    1



    jess,

    try these tabata style:

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


  3. #3
    Godzilla's Avatar
    Godzilla is offline Senior Member
    Join Date
    Sep 2009
    Location
    Tokyo
    Posts
    210

    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.)


  4. #4
    Get Primal's Avatar
    Get Primal is offline Junior Member
    Join Date
    Jun 2009
    Posts
    18

    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.


  5. #5
    mstrudle's Avatar
    mstrudle is offline Member
    Join Date
    Nov 2009
    Location
    Marin, California
    Posts
    65

    1



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


    Deadlit 243 pounds, 5 sets of 2


  6. #6
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
    Join Date
    Aug 2009
    Location
    Colorado
    Posts
    569

    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.


  7. #7
    Vick's Avatar
    Vick is offline Senior Member
    Join Date
    Aug 2009
    Posts
    604

    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.


  8. #8
    misathemeb's Avatar
    misathemeb is offline Member
    Join Date
    Oct 2009
    Location
    USA
    Posts
    98

    1



    yesterday rest


    today: yoga 45mins


  9. #9
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
    Join Date
    Aug 2009
    Location
    Colorado
    Posts
    569

    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


  10. #10
    Vick's Avatar
    Vick is offline Senior Member
    Join Date
    Aug 2009
    Posts
    604

    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.


Page 1 of 4 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •