Friday, January 9, 2009
Reverse Tabata
Squat
Sit-up
Push-up
Pull-up
Coach’s notes: Perform 20s of work with 10s of rest continuously for 8 sets for each of the 4 exercises. Post the number of reps for each exercise and the total for all 4 to comments.
Compare to February 13, 2008
CrossFit Calgary is now accepting registration for the Winter session of CrossFit Kids classes. Click here for more details.
Another strength days instead of WOD.
Warm up with push jerk and split jerk technique work, many reps @ 115lb
Squat cleans, 135×5, 135×5, 135×4 + 1(f)
Bench Press 152x5x3
SLDL, many reps at 95lb
5 rounds of 5 clap push-ups + 5 box jump as fast as possible.
Squat = 124
Sit-up = 120
Push-up = 46
Pull-up = 32
Total = 322
I did PU from knees and band-assisted pull-ups.
Squats: 21, 20, 21, 20, 19 , 18, 20, 18 = 157
Sit-ups: 19, 17, 16, 15, 15, 13, 13, 13 = 121
Push-ups: 10, 9, 8, 7, 6, 5, 6, 5 = 56
Pull-ups: 6, 5, 5, 5, 5, 6, 3, 6 = 41
Total: 375
SQ: 20/20/20/20/20/20/20/20
SU: 13/13/13/13/13/13/13/13
PsU: 12/12/12/12/12/12/12/9/7
Chest to Bar pull ups: 6/5/3/3/3/3/3/3…these suck…
sq-20/21/20/21/21/20/20/20=163
su-17/17/16/17/16/14/13/14=124
pu-7/8/8/7/7/4/5.5/4=50
pu-8/8/8/8/9/9/8/7=65
=402
Modified
Squat 123
SitUp 98
Back Ext 76
Jump Box 24″ – 42
Squats 120
Sit ups 96
Push ups 63
Pull ups 28
Total 307