As I'd spent Saturday walking Manhattan tip-to-tip, my knees were in rough shape, yielding an upper-body-only workout to torture myself, Yoon, and Ben - a visitor from the excellent CFNC in Raleigh.

As many rounds possible in 20 minutes of:

10 Pullups
10 Ring Dips
10 Knees-to-Elbows

This one is murder on the grip, especially when the bars are slightly wet from a night of rain.

Then, feeling bad about pansying on the leg work, we closed things out with a round of Tabata squats. Ouch.

Just a quick note to point out that we will be working out in the park tomorrow, barring horrific morning rain.

See you there.

Yoon, Drew and I met in the park this morning and warmuped up with some muscle up work. First, we did some false grip bodyrows. Second, we did some jumping muscle ups. Third, we did rubberband-assisted muscle ups.
We also did some skin the cats.

For our workout we decided to try something different.

8 rounds of:

20 second squat
10 second rest
20 second burpee
10 second rest
20 second jump rope
10 second rest.

What I noticed was that there was very little drop in my numbers from exercise to exercise, i.e. 16 or 17 squats, 41-45 turns of the jump rope, and 6 burpees. It felt more like a traditional cardio workout like jogging for 12 minutes. I think this might be a good way to ramp decondtioned athletes into a Tabata protocol. Perhaps starting someone with squats, situps and jumprope. Eventually to squats, pushups and pullups. Pushing the time frame to 10 or 12 times through the circuit before reshuffling the exercises to do all the squats in a row, then the pushups and then the pullups. The downside is that it gets monotonous. Anyway, it's always fun to try something different.

We finished with some handstands, handstand pushups, L-sits and straddle sits.

As we hadn't for some time, we returned to a long-loved Central Park WOD favorite: Mugging Gone Bad.

Today's five stations:

Run the 'Small Loop'
Ring Dips
Pullups
Slam Ball
Jumping Squats

As ever, the run was the timekeeper, though we went through three rounds without the usual one minute break between each, leaving us at almost precisely fifteen minutes for the workout.

After that, a bit of skin-the-cat on the rings, and a short jaunt over to the Great Lawn for handstand tutorial courtesy of the upside-down-arific Messr. Wittenstein.