Tuesday, October 19, 2010

"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.

CrossFit Level 1 Seminars: CrossFit Viruosity, CrossFit Scottsdale, CrossFit Melbourne.
CrossFit Coaches Prep Course: Indianapolis Metropolitan P.D.

"Squatting To Restore Spinal Motion and To Poop" with Kelly Starrett - video [wmv] [mov]

Austin Malleolo and Jason Ackerman on today's WOD - video [wmv] [mov]


Carport Crossfit said...

Big Dawgs and Pack:
As Rxd

Cut the work in half! Do every other round. 4 rounds

Do three rounds of work:

Cori said...

For realz....where are all the morning peeps!? Jessica is all about fitness! She rocked the house this morning! GOOOOOOOOOOOO Jessica!

Jessica said...

4cal, 6rr, 8pushups, 6situps, 6squats= 30
Thanks Coach! Your encouragement is appreciated. When I went to change for work, I had to sit down to change my socks and shoes bc of shaky quads. ROFL!!!

Andrew said...

I over slept, up to late with my little man last night. I was late for work too. Very aggrevated about it. I was looking forward to this one.

Jessica said...

Mom says after 101, she will come to the am class.

Cori said...

mabye we'll just change the 5:30 a.m. class to an all girls club....and sometimes we'll let andrew stop by! ;)

Carport Crossfit said...

Amber - 50
5 Row
20 squat
5 pullup
9 pushup
11 situp

Carport Crossfit said...

Drew - 70
7 row
21 squat
14 pullup
14 pushup
14 situp

alex said...

row - 7
squat - 14
pullup - 6
pushup - 5
situp - 8
total = 40

Anonymous said...

Lynn o