Day 33: TABATA style WOD, 8 rounds each

Friday; May 17th, 2013 - the Wall @ Rock Jungle Fitness  Happy Cross-fitters - Todd (left) and Alex (Right)

Warm-Up:

3 Rounds

-  100 Skips or 30 Double Unders
-  8 Front Squats with Bar  (M: 45 lbs, W: 35 lbs)
-  10 Supermans
-  25 Meter Frog Hops
-  25 Meter Jog
-  10 Shoulder Press with Bar (M: 45 lbs, W: 35 lbs)


SKILL:

BACK SQUAT
  5, 3, 3, 3, 1, 1

      OR

  5 x 5 if < 6 Months (crossfitting)


WOD:

TABATA  (8 Rounds each; 20 second of work; 10 second of rest)

1.  Push Press (use whatever weight you want, challenge yourself)
2.  Speed Skaters
3.  Goblet Squats (use Kettle bell for this)
4.  Kettle Bell Swings

This was timed; Do 8 rounds of #1.  And then do 8 Rounds of #2, etc..



My Thoughts:

Trainers today were both Jodaye and Hin.   Lots of people today as the late afternoon class was reduced to just the 4 PM class.   We had to triple up at each station for the SKILL portion.

The guys that I worked out with today were Jesse and Scott.   Both guys have been doing crossfit for a while.   Great to work out with them.  Still amazed at the amount of weight these guys do.   Their starting weight for the Back Squats were my max weight last week.   However, I did managed to break that plateau and did 20 lbs higher on my last set.  Yah for me!!  Hin did come by to give me some advice, as my last set, 4 rep.. I ended stepping forward.  I need to work on sticking my butt back more (form/technique).   It'll come...

My alter ego

The WOD; tabata style is quite the workout.   First 4 rounds of Push press (65 lbs) was good; and I tried to pace myself.  However, the last 4 rounds...  it catches up with you with each rep.  Pushed thru and finished.   I used the Speed Skater round to recovery.  However, the Goblet Squats (35 lbs) was very challenging..   that 10 seconds rest goes by so quickly (felt more like 5 seconds).   Kettle Bell; I would be lying if I said that was my resting round..  Pretty tired by that point.    Like everyone else; when it was all done.  Everyone is lying on the ground.   You know you did well and finished!

Stuck around afterward and stretch out really well (foam rolled and used that squash ball on the back).  There was no yoga class.. :(    It's the long weekend!

While taking the picture of the wall; both Todd and Alex were happy to pose..    Todd just started and unfortunately missed the memo that there was no 5 PM class.  Not 100% sure if Alex was in the same situation or not.

As we was leaving, notice that RJF (Rock Jungle Fitness) has many mascots/pets.   One of the staff brought in Polly.  He was happy he got an apple to eat.

Polly; happy with his Apple

With it being the long weekend, there is no Saturday class.  And Holdiay Monday; there is only one at Noon.   I'll try to make it...    but until then, tackling one WOD at a time!