Wednesday, 14 March, 2012

Warm-up: 3 Rounds: 20 Single unders 2 Pull ups 4 Push ups 6 Air squats Workout: "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". Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72, Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64. Post Tabata score for each exercise to comments and total for final score. Compare to 100217.

Powerlifting: A. Squat clean - 1 TOUGH rep every 30 seconds for 10 minutes. B1. Overhead Squat 5 x 4-5 reps @21x1; Rest 10 seconds B2. Legless rope climbs 5 x 2 reps (or 10 Strict pull ups); Rest 5:00 C. Accumulate 50 butterfly sit ups; No abmat. Take as much time as needed. "Game-Day Nutrition" with Matt Chan, CrossFit Journal preview video [wmv] [mov]