"You Gotta Tabata"
Wall Ball 20#/16#
Push Ups
KB Swings 53#/35#
Sit Ups
Then…
1 Mile Run
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest exactly one minute between exercises. Your Tabata score is the sum of the lowest number of reps performed in any of the eight intervals for each exercise.
Post scores and mile times.
Reminder: We will be having our Pull-Up/Muscle-Up Clinic tomorrow at 12:00pm. Everyone is welcome, invite your friends. This clinic is free to all members, a $10.00 drop-in fee will apply to non-members.
Is the muscle up/pull up workshop still happening tomorrow?
Thanks Amelia, I knew I forgot something…
MUSCLE UP/ PULL UP CLINIC TODAY!!
SATURDAY THE 20TH AT 12:00 NOON!!
Be there or be Square and weeeeek!
There’s a new article on the journal by Jason Khalipa on teaching the muscle up. FYI
haha this is another sweet video.
http://www.youtube.com/watch?v=rgH_ZoMOht8
Crossfit or seizure?
8am
Liza 26rx 11:11
Adam 24rx 11:51
Sandy 26 12:39
Tiffany 32 –
Andrea 32 9:15
Sue 32 14:26
9am
Chad 30rx 7:51
Tina 35rx 8:51
Mike 34rx 7:58
Jessica 27 12:15
Dusty 30rx 6:08 PR
Clair 27 10:58
Pam 30 10:58
Joe 35rx 9:24
Michelle Z. 35rx 9:40
Jennifer O. 29 10:15
Thanks everybody. Great class!
Wow, look at that mile time for Dusty! One word, TYPO.
Great job by those who came to the pull up/muscle up clinic this afternoon. Cheers go out to Charlotte on her hard work to get her chin over the bar. Claire and Jennifer for getting their pull ups. Liza working her chest through her shoulders to start the pull up. Chris P. for ripping his hands.
BIG congrats to David K. and Robert for getting their muscle ups. You guys made it look soooo easy.
Good job Amelia, Susan, Rebecca and all the coaches who help these women work towards getting the muscle up. Keep up the good work.
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