11/08/10 WOD

Ouch! Don’t tape the bars for pull-ups, this is what will happen to you.  In an effort to keep class sizes manageable we need some of the 6am’ers to come to the 5 or 7am class times.  If you can afford to come to one of those times please do so.



“Tabata This!”

Tabata Row (for cal)

Rest 1 min

Tabata Squat

Rest 1 min

Tabata Pull-ups

Rest 1 min

Tabata Push-ups

Rest 1 min

Tabata Sit-ups

* The Tabata is 20 sec of work followed by 10 sec of rest for 8 intervals (4 min)

* Tabata score is the least number of reps performed in any of the 8 intervals.


MOBILITY WOD– 10/13/10 post

Posted on: November 7, 2010admin

11 thoughts on “11/08/10 WOD

  1. I know I’ve shared this with some of my FB friends already but I think you can all benefit from this. You not only need to learn correct form and such but you should learn how to breath properly. Lindsay has provided extra classes for you to learn better lifting and running form. Well, Sherrie has agreed to help put on a proper breathing clinic. I don’t know the times yet but here is just a preview of her showing the best techniques.


    Make sure not to miss this class. Just this clip has helped me tremendously. Thanks Sherrie! I’m looking forward to it!

  2. For you travelers or people that can’t make it to the gym one day – I am often traveling and when we have tabata or other interval/timed work I use this link http://www.speedbagforum.com/timer.html for my timer on my laptop. It is free and you can program it for just about any timed work – not just tabata. It has buzzers/bells and just about everything you need. Once you program your workout you can take your laptop and use it for the workout even if you do not have an internet connection where you are working out (as long as you programmed it before when you did have the internet connection) – this is often the case with me (no connection where I am actually working out). I hope this helps some of you awesome CrossFitters!

  3. For those who own an iphone or itouch; there is a Tabata Timer app for free on iTunes. It is called Tabata Lite and counts down 4 minutes in 20/10 intervals with audio and visual cues. Very cool if you want to do your own (like me when traveling).

  4. Thanks Scot, I’ll be sure not to miss that class! 🙂 Also, for you Android users there’s an app appropriately named “CrossFit Timer”

  5. ooohhh Scot, Sherrie is our trainer tomorrow and you are in trouble!! Ha, I am the ONLY person who put an RX next to my name….did I miss something? Happy Birthday Ben!

  6. Scot…..SO in trouble…LOL….though I must admit, this is one of THEE funniest clips of all time….and for the record it is NOT me. ….MISSED you this morning by the way!!!!

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