Wednesday, January 23, 2008

Tabata This

Well -- over at Peninsula Crossfit last night I did a workout called "tabata this" which involves 8 each of 20 second intervals followed by 10 second rests. 8 sets in a series of as many squats, rowing, pull ups, sit ups, or push ups that one can do in 20 seconds. Score is the lowest number of all the sets in a given exercise. After each exercise comes a one minute break.
I think "tabata" is an Andromedan word meaning "to cause pain to." Eight sets of sit ups with a score of seven might come from a series of 8, 9, 7, 8, 8, 8, 7, 8 or 63 total sit ups. A score of 4 like mine in the push ups, for example, absolutely indicates a total of at least 32 over 8 sets (4*8=32), but doesn't reflect the actual total, which could be much higher. 10, 8, 7, 7, 7, 5, 4, and 4, for example, totalling 52. If you had asked me before last night if I could do 50 push ups ... I would have said "No way."

Tuesday, January 22, 2008

Jump-fest with Peninsula CrossFit

Went out with Saul and did a little workout on Saturday. Saul's Saturday workouts are free -- so be sure to check one out.

Focus: Cardio
Warm-up: Jog 800 M then 5 x FlowFit
Skill/Specific Warm-up: Review KB swings


2 rounds for time:

50 M Broad jump or bounds
25 Push-ups
50 M Lunges
25 Kettlebell swings, 1 pood
50 M Bear crawl
25 Sit-ups
50 M Frog hop

ok -- so -- I'm in pain. But I did manage to complete my first 5.10a route over at the house of pain™ yesterday despite uncooperative fingers from crawling across 100 yards of astroturf.

Friday, January 11, 2008

Phoenix' Seven Summits

That's Phoenix behind me. From the top of Camelback Mountain. Photo compliments of the Happy Hiking Buddy -- © 2005. Posted by Picasa

Described here, the seven summits. Simple problem; climb each of Phoenix's seven summits. No sweat. Easy. The farthest of the lot is 7 miles to the top of South Mountain and back. I've already done Camelback.

But that's pretty casual. Just to make things interesting, let's do it all in a single day, especially since I am not really close by.

Here are the details:
Shadow1 mile440 ft climbModerate
North1.6614Moderately Strenuous
Shaw Butte5670Moderately Strenuous
Piestawa Peak2.41190Strenuous


20.3 Miles 5999 feet uphill

Seems like it might make for a compelling hike. Some time in March, while it's still cool. Care to join me?