How fast can you go up and down and up and down and… September 14, 2007
Posted by hardly Bar, Flexibility, General Cardio, Kettlebell, Row, Run, Strength Training, Uncategorized
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Warmup (ha!):
- 3 Sets of Kettlebell Snatches @ 16 kg (per each arm): 21 - 15 - 9
- 2 Sets of Overhead Kettlebell Squats @ 16 kg: 6 per arm
Workout:
- Tabatha Squats - 18 (PB!!!)
- 1 Mile Run 8:12
- 2K Row @ 7:53.9 (PB!!!)
- 30 Clean & Presses @ 75 lbs
I love it when I make a new personal best in any given movement. In this case, I made two of these today, and that’s a great thing. One in a given workout is hard, and two in a given workout really makes my day.
So, the tabatha squats number is kinda interesting. I’ve described tabatha exercises in the past, and in our class, the idea is to always do one more than your last best record. Of course, this is always challenging, regardless, but in the bodyweight squat setup, we have 20 seconds to do one set, and then 10 seconds rest. We repeat this 8 times. Your score is the lowest rep count in any one given set of the 8. I’m ecstatic because a score of 18 means that I’m almost doing 1 rep per second (up and down and up and down and up and down…), and I was able to maintain this for 8 sets. Woohoo! Of course, the bad news is that next time we do this, I’ve gotta hit 19 to get a new record.
And then, a PB in the 2K row! Now, admittedly, it was only 1 second better, but still, I did it after making a pb in the tabatha squats, and then running a mile. Not bad, methinks. I hadn’t expected to get this, but w/600 M left, I was just a touch under the pace for the record, so I thought, “I gotta try, it’s sooo close”. Fortunately, no nausea attacks today!
Health:
- Date: 09/14/2007
- Weight: 183
- Mood: Normal
- Sleep Hours: 7
- Sleep Pattern: Normal
Comments
7:53 for a 2K test — that would have gotten you 71st place at the C.R.A.S.H.-B. Sprints this year in your age and weight category. Just trying to give you something to set your sights on…
Huh, that’s interesting. Went to their site, and there are some very impressive times there!
I did not, however, see any kettleballs around in the pics…
Kettleballs Smettleballs, rowers do it with a log stroke and a clean release…