I really need to start recording my workout times the day of, ’cause the next morning when I come to write these, I can never remember.
Here is yesterday’s white board offering–
For the 5 sets of 5 deadlifts, I started at 185. I did 2 sets of 5, and then 3 sets of 5 at 225lbs. If you look in the right hand column beside deadlift it says “225/155 or 135”. That denotes competition weights. If you were competing, men would be expected to do the workout at 225lbs, women at 155lbs. Hence my goal of 225lbs.
So “Diane”, is a 21-15-9 rep workout with deadlifts and hand stand push ups. Again, I use a bench or box to kneel on to do the handstand pushups. I started my Diane workout at 185lbs. I know I can lift 225, but keep in mind I had to pace myself for 45 totals rep in about 6 minutes…
I made it through the 21’s fine, but after 11/15 reps on round two, I was letting form lapse in lieu of speed so Coach Crip knocked the bar down to 135lbs. That was too easy in my opinion but it corrected my form, so that’s just something else to work on. For my final time for “Diane”, I’m calling it 5:30…I remember seeing 5:14 on the clock but can’t remember if I looked at it while doing the pushups or not, so I’m going to say 5:30. Gives me something to beat. The eventual goal is to do this workout in 5:30 or less at RX, required weight. So deadlifts at 225lbs and un-assisted hand stand pushups…it’s a ways out yet, but it’ll come.
Here’s a VERY impressive showing on the “Diane” WOD, 2:56–>
You’ll also see Tabata’s listed, we did these after completing the WOD. These are something I’m very familiar with as I do them several times a week. A Tabata is a workout routine consisting of 20 seconds of work, followed by 10 seconds of rest, and then continued for a set number of exercises or time. Last night was situps and burpees, 4 sets of each for a total of 8 rounds.
I aimed for 10 situps per set and 5 burpees. I managed this on the first two rounds of each but here’s what I ended up doing–
Situps Rounds 1-4: 11,10,9,8
Burpees Rounds 1-4: 5,5,4,4
At home, I usually do the “12 minute Hard” routine that is included in the Tabata Trainer App. This routine is three exercises; mountain climbers, burpees, and high knees, 4 minutes of each on tabata timing. It’s a huge cardio endurance test, but that’s where I need the most work.
For those interested, here’s the app’s website. I’m in no way affiliated with them, it’s just a tool I use and enjoy. It was $0.99 to purchase and I’ve definitely got my money out of it.
Tabata Trainer App