Wednesday, April 8, 2015

Crossfit Tabata

Wednesday April 8, 2015

Coach Arik

(8AM) Laura, Marie, Heather, Raf, TJ and me


-3 Times- 8 jumping pull-ups, 8 box jumps (20”), 8 push-ups, 8 air squats

Tabata:  8 rounds of 20 seconds work, 10 seconds rest for each of the 4 exercises:  strict pull-ups (scaled to jumping), 24” box jumps (scaled to 20”), push-ups and air squats.  I managed to get 232 repetitions.  I maintained a pretty steady pace.  My first round was a little over 30 reps for the 4 exercises and dropped steadily to the last round.

Cool down with a 100 yard run around the building, shoulder stretches with bands and then worked on kipping pull-ups form.  Hang, rock torso and head forward and release, swinging back.  When transitioning behind the bar, imagine coiling yourself up like a bow as your arms get closer to horizontal and your feet naturally move forward.  Don’t swing your legs.  Heather warned me that it may not be a good idea to wear rings on my fingers while doing some crossfit movements.

I also broke down and got a zip up sweat-shirt.  They are as comfortable as described, but pricey at $50.

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