50 Knees to Elbows
50 Box Jumps
50 ABMAT Sit-ups
Part II
Tabata DB Swings
Load=25% of bodyweight
Friday, November 10, 2006
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9 comments:
50/50/50 -- 8:53.56
Situps were feet-anchored but no AbMat. Maybe I should visit the RutStore.
Swings were 16kg KB, did 12 swings each round plus one bonus round (I thought the timer kept going...)
These workouts rocks!
Do I need to be doing ME workouts on Tuesdays and Thursdays?
richard-
ME work on T/R/S is certainly a solid programming option especially if you lack a significant strength base. Relative strength such as 1xBW power clean, 1.5-2.0xBW squat and .5-1.0 standing press are foundation numbers which have to happen before your strength endurance will accelerate.
Coach Rutherford,
First, thanks for your quick response and all that you do.
Second, your DVD, “Dumbbell Moves-Vol 1,” is an outstanding resource. It coupled with The Fitness Conduit offer one an outstanding program that is at once intensity-heavy and equipment-lite. As a recent convert to the Crossfit methodology, I was worried that I would not be able to get the full effect because I lacked a lot of the requisite equipment (e.g., Oly bars, Concept 2). With your help, however, I have managed to turn a 6x8 space in my apartment into a self-torture arena. Armed with your DVD, The Fitness Conduit, assorted dumbbells, medicine balls, and a plyo-box, I have embarked on a journey toward peak fitness. It seems, though, my coming from an endurance background requires me to work on the relative strength goals you set forth above, which I assume would be hard to attain with dumbbells alone. Therefore, I must start saving my pennies for bumper plates and an Oly bar. Thanks again.
Eeek - interesting benchmarks, looks like I'm behind. DL is over 2x BW, but squat is at 1.45, and I think I'm there for power clean.
richard-thank you for the kind words. My approach is a mix of old school minimalist movements with a superior operating system.
steve-
The relative strength numbers are only a guide. A 2xBW dead is solid.
Coach Rut,
This workout is going to rock the house. 2 hour bike ride in TX cross winds and this core work are going to hjit the spot. I normally do Janda sit-ups, what does the abmat do and would it be a good investment.
For the benchmarks:
BW 135
DL 335
BS 255
PC 140 (ME ever, not sure I can do it now)
SP 135 (more of a push press, SP dlean is 125)
king-
The ABMAT provides lower back support and eliminates the deadspot in the sit-up. Clearly worth the investment IMO.
Nicole: 50/50/50 -- 10:00 on the nose
24" box jump. Unanchored abmat situps
35 lb swing tabata -- 13/9/9/9/9/9/9/9
Jeremy 50/50/50 -- 9:05
26" box jump Unanchored abmat situps
45 lb swing tabata -- 13/12/12/12/12/12/
12/12
Great one Coach.
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