Day 22: Tabata style WOD

Tabata style WOD

Friday; April 19, 2013 - the Wall @ Rock Jungle Fitness

Written out as above:

WARM-UP:

3 Rounds

- 10 Paint the Sky Push-Ups
- 6 Pull-Ups
- 10 Squat to Lunge (5/Side)
- 15 Sit-Ups
- 120 Skips  OR  20 DU (Double Unders)


SKILL:

PUSH PRESS
   5x5

+ USE HIP DRIVE
+ KNUCKLES UP
+ MAINTAIN STRONG MIDLINE
    - NO ARCH!!



WOD:  TABATA!

8 Rounds:

  20 Seconds Work / 10 Seconds Rest:


  1.  PUSH PRESS
  2.  SKIP:    Use the below diagram to cycle thru each of type of skipping rope for each round.

  3.  MOUNTAIN CLIMBERS
  4.  BIKE


 * FINISH 8 ROUNDS @ EACH BEFORE MOVING ON.   
     Example, do 8 round of Push Press before moving to the SKIP




My Thoughts:

Happy to be returning to the gym after fighting a cold/viral bug/'man cold'.   Today's WOD was a Tabata style, with 8 rounds.   Our class was large enough that we broke into two groups.  One would start with the Push Press, and the second group would start with the Bikes.

Bikes, we had to increase the tension so we would have to stand and peddle for the 20 seconds, and then rest for 10 seconds.   I was in the group that started with the Bikes, and ended with the Mountain Climbers.   Push Press, I just used the bar (45 lbs).  Peter who was at the station where I was coming to do the Push Press first,  suggested just doing the bar.  He had 65 lbs and said it will get harder by the end.    I'm glad I listen to him as by the 6th round, my arms started to become jelly like and the number of presses had dropped significantly.

My one modification to the SKIP was to change to Kettle bell Swing.  Used a 35 lb Kettle bell for the full 8 rounds.   Nichole, our coach for the evening wanted me to focus on a strong core.   A strong core will help with everything else.

As for the warm up, instead of the 120 SKIP; did about 10 Wall Angles.   Again, until I'm cleared to jump and run...  I'll be asking our coach for modifications to the workouts.

Followed up the WOD with a nice cool down Yin Yoga by Meri.   You feel so refreshed after the yoga and your muscles are not screaming and tight.  I seem to find that the best thing for me now is to do Yoga right after Crossfit.  

Again, I'm glad to be back and am looking forward to next week WOD!  I managed to convince one of my friend to join.  He'll be going thru the fundamentals this weekend.   I'm sure he'll enjoy all the wonders of the Crossfit community and above all, the challenges that the WOD will give him.

Thanks for reading and hope everyone have a great weekend!

T.