Friday, June 24 2022

Posted by Mandee on June 23rd, 2022

21 responses

"KB Tabata Time" by DB
For Max Reps of Each Exercise:

Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8

Rest 2 minute/rotate

Tabata Goblet Lunges (alt legs)

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec)

Rest 2 minute/rotate

Tabata Strict Pull-Ups MRX Ring Rows

Rest 2 minute/rotate

Tabata Goblet Step-Ups 24/20" MRX 20/18"

Rest 2 minute/rotate

Tabata Single Arm Kettlebell Sumo Deadlift High Pull (switch arms each 20 sec)

Rest 2 minute/rotate

Tabata Kettlebell Swings

Rest 2 minute/rotate

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min. This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.

**Athletes can pick order of exercises**

*compare to 18 Jan 22; 7 Mar 21; 19 Jun 2020*

21 responses to "Friday, June 24 2022"

Nathaniel says:

June 23, 2022 at 4:36 pm

Dang Blair, at it again. He’s got the subtle Rambo look goin with the stars and stripes for an extra flair. Blair is as consistent as anyone in the gym and has been since the day he joined. He’s sets up in the same spot, makes sure he’s warmed up and primed for the race, and he’s off. He’s a very good athlete and well rounded too. He’s put in the work and his lifts, skills, and stamina show it. Always enjoy Blair’s smooth walk into the gym, his slick comments, and the effort he gives daily. Keep the good grind up buddy cause it’s working

Mandee says:

June 23, 2022 at 4:48 pm

Blair looking bad to the bone in that USA headband. This guy is one of kind. It takes a little time to get to know him, but once you do it’s totally worth it. He’s full of witty sarcasm and friendly banter, but he’s also loyal and very generous. He works hard in the gym and has worked hard at all areas of his fitness, even those that are more challenging. He certainly adds fun and laughs to any class he attends, and I’m always glad to see him walk through the door. Whether you like it or not Blair, and no matter what your friends say, I think you’re pretty awesome. Keep after it! ☺️

SARGE says:

June 23, 2022 at 5:05 pm

I don’t know why people would pay $ to go to a comedy club when they could just hang out in Blair’s back office at cfhsv and listen to his chirping- it’s comedy gold! (especially when ‘games level BC’ is around) I’ve never known Blair to give less than 100% in anything he does. A true friend indeed.

Hal says:

June 24, 2022 at 2:11 am

327 rx (32kg; stepped up with left foot only)

“Feet Don’t Fail Me” by QOTSA

Bo says:

June 24, 2022 at 2:45 am

410 rx (24kg) *396 in Jan

CJ VK says:

June 24, 2022 at 3:28 am

435 rx
430 rx in Jan 2022
Great 7am class, Mandee and Alex.

Duke says:

June 24, 2022 at 4:19 am

426 rx

Clair says:

June 24, 2022 at 5:12 am

364 rxd 16kg
Ditto to what CJ said! Enjoyed it Mandee and Alex!

CJ VK says:

June 24, 2022 at 5:14 am

24kg kb, that green thang. Green🪀

Mac says:

June 24, 2022 at 6:05 am

505 scaled using the green KB. (I scaled to stepping backward on KB lunges)

Jason Morgan says:

June 24, 2022 at 6:30 am

400 Rx

Alex says:

June 24, 2022 at 6:41 am

535 Rx @ 24kg
American KBS - 88
Goblet Lunges - 99
KB S2O - 88
Strict Pull Ups - 35
KB SDHP - 90
Goblet Step Ups - 41
Russian KBS - 94
(In that order)

Jake M says:

June 24, 2022 at 6:44 am

526 Green
1 GSU 65
2 KBS 86
3 Gob lunge 74
4 SDHP 83
5 S2OH 88
6 RKBS 91
7 SPU 39

Mandee says:

June 24, 2022 at 7:17 am

590 RX @ 16kg (9 less than January)
KBS 92 - goblet lunge 101 - S2O 97 - strict pull-ups 42 - SDHP 100 - goblet step-up 54 - Russian KBS 104

Nathaniel says:

June 24, 2022 at 8:47 am

520 reps rx @24kg

KBS = 84

Goblet Lunges = 92

S2O = 82

Strict Pull Ups = 43

SDHP = 80

Goblet Step Ups = 43

R-KBS = 96

Bradley says:

June 24, 2022 at 10:24 am

Blair has worked really hard on the snatch/ohs and it shows. He is a CrossFit stud, who will keep you on your toes with a quick-witted joke.

473 scaled to DB S2O

Bailey says:

June 24, 2022 at 11:47 am

476 RX @20kg

Lupo says:

June 24, 2022 at 12:26 pm

440 rx green kb
(in order)
88,80,48,30,42,82,70

Misty says:

June 24, 2022 at 2:20 pm

Blair! Always set up quietly in the back right corner and always working hard. That overhead position is looking strong and I know he’s put in the work to get it that way! Great athlete that never backs down from a WOD… keep it up!

Freeman says:

June 24, 2022 at 3:23 pm

399 Rx
Red Bell

Kim G says:

June 24, 2022 at 5:24 pm

413, rx

Friday, June 24 2022

21 responses to "Friday, June 24 2022"

Leave a Reply