Resting 60 seconds between sets:
Shoulder Press 2-2-2-2-2-2-2-2-2-2 (10×2)
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Then…………
Choose Your Own TABATA
April “COOL†Board
–  Melanie – 45 Pull Ups without a Band!!!
–  Max – 500m Row in 3:18
–  Max – Deadlift 45#
–  Jeremy – 1st Strict Handstand Push Ups
–  Jaime – Rainbow Deadlift 295# (then did 300#)
–  Ash – Handstand Walk 3 Squares (12 feet)
–  Adam S. – Deadlift 365# (30# PR)
–  Todd F. – Clean & Jerk 165#
–  Adam P. – Clean & Jerk 165#
–  Heather – Squat Clean 110#
–  Jaime – 5 Strict HSPUs (did 6)
–  Kylie – 1st Handstand & HSPU (2 abmats)
– Â Teresa – 1st Ring Dip
– Â Adam S. – Strict Handstand Push Up (1 Ab-Mat)
– Â Kylie – 1st Double Under
– Â Jim – WODing Without a Shirt!
+
Shoulder press – 115-120-120-120-125-125-130-130-130-130 then tabata squat = 22 reps
Shoulder Press – 70-70-70-70-73-73(1,f)-70-70-71(1,f)-70 … (wanted to be exact because 1 pound makes a big difference for me on shoulder press. Girls’ bar = 33#, 2 clips = 1#)
Tabata pull-ups: 9 … Pretty sure I did (at least) 8 rounds but didn’t realize the tabata function on the clock doesn’t keep track of rounds or stop after 8 rounds. Had 10 until my last round.
Additional April Goal: 100 pull-ups for time under 5:00 (PR is 6:34)
Shoulder press – 115# x 10 rds
Tabata Back Squat @ 225# = 6
(50 total reps)
Shoulder Press – 85# x 10
Tabata Push Press (65#) without setting the bar down – 7
….Lots of wasted reps, I think my rounds went something like 12-12-10-9-9-7-7-7…such is tabata 🙂
Shoulder Press – 165,170,175(x2),180,185,190,195(x2),200
Tabata Double Unders – 29
Tabata GHD – 10
Shoulder Press 135-140-145-135-140-135-140-145-145-150
Tabata Deadlift @ 315# – 5 (each round was 5), this was my challenge with Sir Lancelot
Every time I start to feel like I’m plateauing in CrossFit I go back and look at the numbers, everything we do is measurable and if you aren’t keeping track of it each day it becomes hard to see the gains when you only compare yourself to the day before, not the month before, or 6 months before, or 12 months before. Not trying to brag for myself by any means, just want to show some numbers to prove once again that this stuff works.
Deadlifts
30 Deadlifts For Time – 5:37 (4/14/10)
Tabata Deadlifts – 5 = 40 Total in about 3:44 (4/11/11)
I also did 30 within the Tabata in about 2:44, and I could have gone faster to get to 30 if that was the goal
Fight Gone Bad
(1/25/10) – 364 (used 24″ box)
(3/2/10) – 417 (did wrong order)
(7/13/10) – 400 (garage gym = 100+ out)
(9/25/10) – 433
(4/10/11) – 478
I probably would have laughed at you if you told me I could do 114 more reps in that workout when I finished it the 1st time, or cut that 30 rep time in half without even really trying to do it for time……..the stuff works!
Shoulder Press – 95, 105, 115, 125, 135, 140, 145, 150 (PR), 155(f), 155(f)
then
Tabata Ring Push Ups – 9, 9, 9, 9, 9, 9, 9, 8, 8….so…8 was the final
Shoulder Press: 160lbs was my final round
Tabata Tire Flips: 6
Tabata 1.5 KB Swings: 11