Notice anything, Amy Scott?
Notice anything, Amy Scott?

I worked out at 10am this morning, and once again completed today’s programmed WOD at CrossFit Surmount. I made sure to include squats, twists, sit-ups, and back extensions, you know, for active recovery, yo.

I do put careful thought into programming.

Man makers

Work up to your heaviest weight. Use DB and/or Kbs. Then, complete 10 man makers as fast as possible.

For the first time ever, I practicing using kettle bells. I completed a set of 10 reps using 35# KBs in a time of exactly 2 minutes. That was tough, and merely keeping one’s balance is a struggle when grasping the KB handles. As tomorrow’s WOD includes a mere 12 man makers, I may attempt with 44# KBs.

4, 4-minute Tabatas; rest 1 minute between Tabatas. Complete both Tabatas A and B 2 times. 

Tabata A (min 1-4 & 11-14)
Shoulder to overhead (75/53) 
Russian twists (20/14)
Bent over rows (75/53)
Abmat back extensions

Tabata B (min 5-9 & 16-19) 
Slam balls (30 or 25/20 or 15)
Front squats (75/53) 
Abmat sit-ups
Sumo dead-lift high pulls (75/53)

Score = total number of reps.

I lifted prescribed weights of (what began to feel heavy) 75#, 20# for Russian twists, and 30# for slam balls. My goal was to work throughout entire 20 seconds of all 32 intervals, i.e., only rest during 10-second rest between activities. Uhm, it doesn’t sound at all like a lofty goal, but I’m here to tell you that this was a very difficult goal to achieve.

I kept a running count and recorded total reps at the end of each Tabata. I did occasionally glance a the clock, but relied upon the sound of the beeping clock for beginning and end of intervals.

Push jerks: 14, 14, 14, 13
Russian twists: 38, 39, 40, 41
Bent over rows: 27, 25, 27, 27
Back extensions: 26, 24, 27, 27
Slam balls: 13, 11, 13, 12
Front squats: 11, 10, 12, 11
Sit-ups: 12, 12, 12, 12
SDHPs: 9, 0, 8, 10

Uhm, it was only upon reviewing recording that I realized I didn’t do the last 20 seconds of SDHPs during the 2nd Tabata; thus, score = 0. Dammit. I would’ve been able to break 600 if I had only completed 9. Dammit. Dammit, dammit, dammit.
Looking at my numbers now, I’m pleased with the consistency of my performance, as there was at the most (ignoring zero SDHPs) a 3-rep difference during any interval and I completed about the same number of or even increased the number of reps the second time through both Tabatas.
It’d be nice to have someone telling me, “Get ready in five. Sumo dead-lift high pulls in 3, 2, 1, go!”
I really, really, really, wanted to rest during the last 2 minutes of the last Tabata. I. Did. Not. My. Goal. Was. Achieved.
Tabata A-1 = 207
Tabata B-1 = 78
Tabata A-2 = 216
Tabata B-2 = 90
Total = 591

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