Thursday 07/25/13

Last chance to sign up for the race!


OHS
3-3-3-1-1-1


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score.

This WOD is taken from Crossfit.com. 

Finale: Spend 2 minutes per leg in the "Awkward Moth" position...

Mike's jumping so fast, his 

toes are on FIRE!

Monday 12/19/11

Clean and Jerk
2-2-2-2-2


"Tabata This"
:20 of work followed by :10 of rest, for 8 rounds of each movement. Record your lowest number of reps for each movement.
Pull-ups
Push-ups
Sit-ups
Squats


Finale:
Spend 2 minutes in the hyena stretch

P. Todd working with some weight overhead.

Monday 05/23/11

Power Clean
3-3-3-1-1-1


"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. In this WOD, record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:

Pull-ups: 5-4-3-2-2-2-3-1  Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4  Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5  Lowest: 4
Squats: 12-12-12-10-10-8-7-7  Lowest: 7

Your score would be 1 + 4 + 4 + 7 = 16.  Consistency is key.

Andy mid-Sumo

Thursday 11/04/10

10 min to work up to a heavy snatch balance


"Tabata This"
Tabata intervals are applied to (in the following order) pull-ups, push-ups, sit-ups, and squats. A one minute break is taken between different exercises (for a total of 3 one minute breaks).

A tabata interval is 20 seconds of work followed by 10 seconds of rest - this is repeated 8 times for a total of 4 minutes. So . . . 8 intervals of pull-ups, 1 minute rest, 8 intervals of push-ups, 1 minute rest, . . . you get the picture. In this WOD, record your lowest interval from each exercise and add them to get your score. For example, suppose your workout looked something like this:

Pull-ups: 5-4-3-2-2-2-3-1  Lowest: 1
Push-ups: 10-8-8-7-6-6-4-4  Lowest: 4
Sit-ups: 12-11-11-6-4-4-5-5  Lowest: 4
Squats: 12-12-12-10-10-8-7-7  Lowest: 7

Your score would be 1 + 4 + 4 + 7 = 16.  Consistency is key.

 Lori N and Lois

10/27/10