Wende bringing the intensity
Tabata Running Interval
8 rds of 20 seconds on and 10 seconds off.
Try and cover the same distance each time.
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Come on down and enjoy a FREE Workout this Saturday @ 8:30am.
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CFS Nite Out Has been cancelled. We will reschedule at a later date.
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“We do what you do almost as well as you, you can’t do our stuff at all, and we do what neither of us do better than you can”. -Coach Glassman
Elizabeth with the full push-up. Keep kicking ass girl.
“Tabata Something Else”
Tabata protocol of 20 seconds of work followed by 10 seconds of rest for 8 rounds.
Do each of these exercises for 8 rounds then immediately go to the next exercise.
Pull-up
Push-up
Sit-up
Squat
Record each round of reps.
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This is a must read for anyone thinking about trying crossfit. Pass it on to anyone that has any doubts about trying it.
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This Saturday is Bring a Friend to class day. Also at 6 pm we will have our CFS Nite out. Would it be better to have it at my house so people can watch the games while we eat? Just let me know.
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One of my personal favorite quotes that has kept me up at night:
“Someone once told me the definition of hell. It is when the person you could of become, meets the person you have become.”
WU: Stretch
SKILL: the squat
WOD 1: Max push-ups
30 sit-ups
max push-ups
30 sit-ups
max push-ups
Post number of push-ups to comments
After a 5 minute rest do
WOD 2: “Tabata Bottom to Bottom”
8 rounds of tabata interval with the 10 seconds of rest in the “bottom” position
Score is the lowest number of reps done in a round.
(Compare to May 5th 2009)
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15. Everything can change in a blink of an eye. But don’t worry; God never blinks.
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8:30 am Class is back to normal time.
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Next week the early morning class moves to 5:30am and the Tuesday Night class moves to 7pm.
WU: Stretch; drink water; plank for 1 min; practice box jumps;
WOD: “Tabata Something Else”
tabata protocol (20 secs on 10 secs off) for 8 rds each of pull-up (row), Push-up, sit-up; squat for a total of 32 intervals.
Post score to comments
Finisher: planks for 1 min and hollow rock for 1 min
WU: Stretch out (especially your legs, becaue we are about to get real familiar with them)
Do 100 push-ups in as few sets as possible (no time component)
SKILL: Basic Air Squat Drills
WOD: “Tabata Bottom to Bottom”
8 rds of Tabata protocol (20 secs on/ 10 secs off) with the rest or off period held in the bottom of the squat.
The round with the lowest number of reps is your score.
Post score to comments.
