Wednesday April 8, 2015
(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.