Metcon:
Complete as many reps as possible in one minute followed by one minute of LISS. Move from one exercise to the next until you complete all reps of the following:
Comments: Saw something similar to this on crossfit and changed things up to fit my equipment/needs. Good metcon. I started combining reps in the later rounds of pull-ups and push-ups so that’s why there were some low numbers in there. Over half a mile of LISS in there too. Done.
Comments: More cardio/calorie torching this morning. That’s about it. Actually started my watch 3 minutes into the ride so the average HR was probably a little lower than that.
Thanks Shane. I’m starting to catch on to your Level 2-3 rides. I can actually maintain a better pace than the crazy interval rides that I was doing. Have a good weekend!
Comments: Dragging ass after yesterday. I skipped lunch yesterday and then surfed for 2 hours in big (at least for here) conditions). Finished with a massive calorie deficit. Then stayed up late watching the Superbowl. Got in there anyway and got it done. Started getting major leg DOMS on the set of 4 on squats so I stopped there. Felt strong on bench. The rest was solid.
Thanks Shane. Just got lucky I guess… I rarely ever get to surf on Sunday and when I do it is almost never that big. Average HR was 135 BPM for almost 2 hours. That will definitely torch some calories. I would have slept in today but our daughter has to wake up at 6:30AM regardless so we were screwed.
Metcon
Complete the following for time. Partition the reps however you like.
100 Ring Dips
100 Ring Rows
10:15, Partitioned into 20 rounds of 5 reps.
Gym
Hex Deads
10x135
8x185
6x205
4x225
2x245
Accessory I
4 Rounds:
LF Seated Hamstring Curls, 10x110
LF Lat Raise, 8x70
4:20
Accessory II
4 Rounds:
HS Iso Lat Row, 10x90 PS
10 Back Extensions
5:29
Accessory III
4 Rounds:
8 DB Deadlifts, 2x75
16 Alternating DB OHP, 2x35
5:15
Extra Credit
Elliptical: 10:00, 125 Cals, 158 BPM
Comments: Shoulders and arms are still smoked from surfing. OHP/Pull-ups was tough. The metcon was an upper body destroyer too. Then went to the gym and busted out some more stuff. Done.
It really depends. You can usually find something to ride (knee-thigh high) a few days per week. Anything better than that is streaky. Typically it comes up when a front or storm system comes through. The wind blows really hard for a day or so and stirs up the waves (but it is choppy and not appealing), then, the next day (following the front/storm moving past us) the wind turns off-shore and you get a few hours or maybe even an entire day of clean conditions and a remaining but rapidly dying swell. Then there are hurricanes and noreasters that can sit off the coast and pump waves in for days at a time. That is usually the best case scenario.
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For this workout, your score is the least number of reps performed on any of the eight intervals.
Post your score for each exercise:13, 15, 6, 10, 9
Post your sum for each exercise: (Above)
Comments: That’s way too much math for a 25 minute workout but still different and fun. I remember doing this one in a hotel room in Lincoln, NE several years ago. Good stuff…
SS
3 Rounds:
10 Calf Raises
15 Rope Crunches
10 Straight Bar Curls, 60 lb
HS Bicep Curl Machine (Each Arm)
5x70
7x50
14x30
21:38, 185 Cals, 135 BPM
Comments: Stressful day at work yesterday. Had to torch some calories and blow off steam this morning. Did 45 minutes on the elliptical, then a bunch of supersets in the cable/machine area (that I rarely train in). Can’t remember most of the weights on those. Might try to surf at lunch. Done.
