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.”

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.

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

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.