R4 D60-61 MetCon and Death By Tabata


D60 – 5K Run/Walk

D61 – Due to be Back and Biceps P90X but I got the foolish idea that I would like to try out the Tabata protocol which according to Crossfit is:

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

I had planned to do pull ups and double bicep curls and thought that 2 rounds of each would suffice so I did the folowing:

20s of pull ups +10 sec rest x8
20s of bicep curls (25lb) +10 sec rest x8
20s of pull ups +10 sec rest x8
20s of bicep curls (25lb) +10 sec rest x8

The whole thing only took about 20 minutes thanks to my iPhone  and my amazing WODTimer App which at $2 has been one hell of a buy. It does have a preset Tabata interval timer so I didn’t have to think about it too much. However, the timer is the easy part. The work, not the intensity but the sheer volume was the challenge especially when it came  to pull ups. I feel like I got a great bicep workout but since I am not totally proficient at pull ups yet I felt like I hadn’t quite got the workout I could have. We shall see how sore I am tomorrow.

Despite the fact that Nicole and I were both up all night, her with the cold sweats and me with what I thought was food poisoning I think I did a good job doing anything at all. I am now going to melt into the couch for a few hours.

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