Jul 10, 2011

071111 MONDAY

Open Gym 

"Tabata This"

Row (see below for intervals)
Rest 1 min,
Air squat,
Rest 1 min,
Rest 1 min,
Rest 1 min,

20 seconds of work, then 10 seconds of rest, for 8 intervals; score is the total number of reps (row is least number of calories).

0530 Class


ADV(3-3-2-2-1-1) INT (3-3-2-2-1) BEG (3-3-3)

then ...

Buddy Team AMRAP 8min: 

15x KB Swings (53/35lb)   (Pacer)
Med Ball Cleans 20/14 (reps)


Noah said...

Good to be back in the IMCF community after a month of independent (or sometimes no) workouts.

Failed to keep a running tally of reps but did track my lowest set of reps for each.
Row: 8 cals
Squats: 13
Pullups: 4 (yikes!)
Pushups: 6
Situps: 9 (I think)

Rich said...

Somewhat happy with my score from this morning. I rowed a total of 50 cal, 117 squats, 55 pull ups, 73 pushups and 64 sit-ups. That's an average of 6 cals, 14 squats, 6.5 pull ups 9 pushy sand 8 sit-ups per round. Ithink I even shorted myself a few pulls ups on the count. Total score 359.

Great to see so many new faces coming in just with the SAMS class. We are off to a better start to rebuilding the community than we were this time last year!!

Edward said...

Good crew in the bubble this morning. Also good to be back feeling better this week.
Totals -
Row: 61 cals
Squats: 120 (15 per round)
Pullups: 72 (lowest round (last) 6)
Pushups: 91 (lowest 10)
Situps: 80 (10 per round)

J. Fennell said...

Total points 357

Row: 45 cals
Air Squat: 107
Pull up: 23 (six reps initially, then a series of 2-3)
Push up: 90 (went to knees on third iteration)
Sit up: 92

This should be a good bench mark for the future!

Spence said...

No clue on the count. Good workout though!

Ray said...

Former IMCF newbie here
Transferred from CGSC Navy Element in March. Now stationed in Sasebo, Japan with Forward Deployed Naval Forces in the USN Seventh Fleet.

Pretty nice gym here-- no CrossFit. I am doing it solo here. Lots of folks doing curls and posing in the mirror.

Just now getting back into CF after several months off. Was very sore last week after doing some squats.

Lowest numbers reported:

Row: Couldn't figure out the calorie function.
Squats: 5
Pullups: 2
Pushups: 5
Situps: 0 (died at the end)

Just want to say that (now that I've left) what a great facility the bubble is, with both the equipment and the people who use it. I appreciated it while I was there but even so, didn't fully appreciate the CF opportunity at FT LVN.

Scott said...

Not a single rowing machine at Fort Gordon, so I did tow laps on treadmill as a warmup, then the Tabata 20/10 work out.

Squat: 17 17 16 15 15 15 15 17
Pull Up: 10 6 5 5 5 5 5 5
Push Up: 17 15 10 8 8 8 7 7
Sit Up: 12 11 10 9 9 9 9 10

then did 30 min on Elliptical