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Tabata This
“Tabata This”
Eight Tabata rounds (20 seconds on, 10 seconds off) each of:
Row (for calories) or substitute One-Arm Dumbell Snatch (35/25 lbs.)
Air Squats
Pull-Ups
Push-Ups
Sit-Ups
(Rest one minute between each Tabata round – which should allow for adequate time to rotate stations.)
Andrew's Favorite WOD
Front Squat
5-5-3-2
Then,
20,15,10,5
Front Squat (50% of today's 2RM)
Box Jumps
For time.
Deadlift
5-5-5
Then,
10 kb swings
1 chest to bar pullup
9 kb swings
2 c2b pullup
8 kb swings
3 c3b pullups
...
1 kb swing
10 c2b pullups
For time
Everyone wants to get in shape fast and easy. Just like everyone wants success fast and easy. Guess what? Not possible. Here's a rule you can latch onto: The efficacy with which a workout moves you towards elite fitness is correlated with how uncomfortable you are doing the wod.
Translation: If you coast through your workout, you are wasting your time. Let me repeat: YOU ARE WASTING YOUR TIME! Do yourself a favor and stop. That's why people do CrossFit. It is not comfortable. Yeah, we scale, yeah, we ramp you up in intensity, we don't dump it on you from the start. But you should be really pushing it month 2, barring some crazy circumstance.
That's why CrossFit is effective, you do what you don't want to do, and there is accountability (me staying on you) and peer pressure (competing with your friends in your workout).
Get on it. Time to ramp it up.
Workout of the Day:
Power Clean
3-2-1-1-1
and then,
Three rounds for time of:
400 Meter Run
10 Power Cleans (135/95 lbs.)
10 Front Squats (135/95 lbs.)
10 Push Press or Jerk
Don't Forget! Today is our first 6:30pm class Tuesdays and Thursdays. Our class schedule is updated real time and is always accurate. Check their for class times each week (though they don't change much).
We are registering people for the Mad Mud Run and the Toro Power Olympic Lifting Open. Check them out on the Events Page!
Matt works on his Overhead Squat technique. Elevate the shoulders, drop the hips two more inches, stay on your heels!
Bench Press!
5-3-3-2-2
Then
3 rds
10 hang power snatch (115/75)
15 ring rows
For time
It has been well documented that, even when their life depends on it, people are not consistent taking their medication according to Dr's orders. So it is not surprising that folks have a hard time sticking to a workout schedule. After all, there are few instances where a dr. tells you to exercise or else. They are more likely to prescribe pills to lower your cholesterol, dilute your blood, etc. And compared to taking a pill, getting changed, commuting to the gym, then actually doing the hard work of CrossFit is REALLY Tough!
But fitness is important. And it can improve your life substantially, even enhancing its quality and quantity. We all know that right? But it isn't easy.
That's where we come in. The North Scottsdale CrossFit community. It starts with me. You don't make it in one week (Hello, Mikis!) you're going to hear from me. What happened? Just a busy week, out of town, tired, what? Many of you have gotten the bodyweight exercises I send out so you can get wod's in on the road or at home when you are caught with a busy week at work. Last week we polled folks who hadn't been able to make it consistently, and now we have a 6:30pm class Tuesdays and Thursday so they can make it in.
Lots of our members ask about other members. Friend them on Facebook through our page, North Scottsdale CrossFit. Inquire about where they have been if you've been missing them. This is a community- break outside of the box.
We are in this to get and help each other get to elite fitness. We are all on the road, progressing each and every day. Keep it up!
WOD
Work on your handstands. See how long you can hold them against the wall. If you are ready, practice free standing.
Then:
"Kelly"
5 rounds
400m run
30 wall balls (20/15#)
30 box jumps
For time.
Eligible for record board inclusion.
"Michael"
3 rounds
800m run
50 back extensions
50 situps
For time.
Well-meaning people get hurt. In life, in sport, in CrossFit. One of our students was telling me about his friend who had started to incorporate deadlifts into his globo gym workouts after hearing about the success we have seen here with increases in deadlift weight. He ended up tweaking his back and decided no more deadlifts. Does this make any sense at all? Everyone will use their back every day of their life. Does it make sense to decide to stop strengthening it? Because you can't stop using your back, so to let your muscles atrophy to the minimum strength required to stand, walk, and play golf doesn't make sense to me. Because then you will hurt yourself. Learn how to do the lifts properly. By all means, scale the intensity. You don't have to max out on deadlift for one rep. But surely a set of five with perfect form will help strengthen your body, and enhance your lifestyle. Why? Because it's functional. What you want out of your life is function, i.e. the ability to do tasks. I'm just guessing picking things up is something you'd like to be able to do safely.
Don't forget, I will be presenting on CrossFit's fitness philosophy at Max Muscle at Hayden and McCormick this coming Tuesday night at 7pm. It's a free presentation, so if you are interested in why we do what we do, check it out!
Skill/Strength - pullups! 3 sets of max rep dead hang pullups. If you don't have any yet, you can use a band or work on your static holds and negatives.
"Death by Overhead Squat"
On the minute, every minute
1 OHS the first minute,
2 OHS the second minute,
3 OHS the third minute,
for as long as you are able to complete the prescribed number within the 60 seconds.
Men - 45#, Women - 35#
Mad Mud Run signups are in the gym! If you are interested in joining the NSCF team for a 4 mile run through the Mud Saturday, November 21st, sign up! We will have two sign up forms, one for fun and one for competition. Hopefully, folks who just want to enjoy the experience won't be getting yelled at by the team who is running for glory!
Skill work:
Polish your Snatch technique. If feeling frisky, go ahead and put some weight on that bar! Records can be set!
Then:
100m run
21 kb swings (53/35)
21 pullups
100m run
15 kb swings
15 pullups
100m run
9 kb swings
9 pullups
For time.
