Tabatas are very very tough. Enough said.
WOD “Tabata This”
Air Squat
Row
Kettlebell Swing (35#/55#)
Sit-up
Push-up
Tabata= 20 sec on 10 sec rest – 8 times for each exercise.
Counting only the lowest number of reps of 8 at each station. 1 min break between stations.
SCORE: 44 (35lb KB)
I know all of us have our most challenging workout. For some reason Fran is mine. On the good side I dropped 1:30 from my last best a month ago, however still a loooong way to go till my 2011 goal of 7:00. Now that I can do a ton of pullups I really have to work on my high volume lifts… That’s the only way to get better times.
WOD “Fran”
21-15-9 reps for time of
– Thrusters 95lbs
– Pullups
TIME: 13:12
It will be a great worldwide fundraising event. Again.
Today was rest day and I used my freed up energy to recruit my 8-year old into the CrossFit cult… 🙂 It turns out she’s a natural (or so the coaches said) which will make our bonding great for the next couple of years… Hope she does not beat me in all WODs before she graduates…
In her inaugural CrossFit session we got to do a joint workout:
Dad / Daughter WOD “CrossFit Baseball”
As many rounds as possible in 7 minutes on a mini baseball diamond:
– 5 burpees on home base
– 5 squats on first base
– 5 pushups on second base
– 5 situps on third base
SCORE: 5 rounds each (and she beat me to it by 10 seconds)…
Today was skill day as my hands are completely shot after this week. I figured this is perfect time to practice the overhead squat I love to hate…
Skill Training
5-5-3-3-1 of Overhead Squats
45-45-65-75-95
20 Muscle Up Progressions
Muscle Up Station...
