Sunday, May 23, 2010

Wooo baby it is a hot one out today! Supposedly it "feels" like 95 degrees according to weather.com. Nice.

So I worked out today (and that is probably mostly when I'll be posting...after a work out).

We did our warmup which I'll type out once just for you ;)

5 squats

5 push ups

5 sit ups

5 back extensions

5 ring rows (I currently use a band to help me out on that)

5 ring pull ups (can't think of what they are really called)

5 pull ups (I use a band on these too, but I'm only one band away from doing them on my own!)

warrior stretch (I think that is what it is called)

And I do that for three rounds. The very first time I worked out with Justin (my trainer), I did the warm up and I was done. That is very sad, haha!

Sometimes we do a skill set where Justin will show us a new technique and/or we will practice ones we already know.

Today our skill set was kettle bell cleans. http://journal.crossfit.com/2007/03/kettlebell-clean-by-jeff-marto.tpl

They were a little tough to master as far as technique goes...but I think I "got it" towards the end. Definitely works your upper arm muscles!

Then on to our workout! Today we did Tabata This (most Crossfit workouts have a name...most are named after girls for whatever reason).

What is a Tabata?

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Tabata's are an AWESOME way to work out...it seems easy at first but man you are sweating big time by the end!

So the Tabata This we did today was (and my lowest number of reps in parentheses):

Squats (14)

Sit Ups (9)

Push Ups (12)

Tuck Jumps (9)

Burpee lateral jumps (4)

So when you multiply all those numbers by the 8 rounds...that adds up to a pretty big amount of work! Phew!

Until next time!