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 In The Daily WOD

Kelly Starrett utilizing good flexibility

Foot Position Test: Breaking Diane

WOD 3-22-12

“Tabata This”

  • Row (for Calories)
  • Pullups
  • Pushups
  • Air Squats
  • Situps

Tabata is 20 seconds of work, followed by 10 seconds of rest, for 8 rounds (4 minutes). After completing the first tabata movement, you will rest 1 minute before starting the next. Your score will be the total of the lowest number of reps completed in each movement. The key to a high score is: pace yourself.

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  • Clayton Manzer
    Reply

    I cant ever understand a thing he says.

    • Umma
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    • Ayu
      Reply

      WWMD . I asked him what WWMD meant, and that’s when he told me. Needless to say it was that little extra drive I deneed to get up the face of the south launch! I’m just thinking that we should make some of those rubber bracelets with W.W.M.D.? on them so mid WOD we can remind ourselves.

    • Vullnet
      Reply

      Interval run on the treadmill this inormng because there was a monsoon going through Canton, MI. Done at 1%- 10.2,10.2,10.5,10.5,10.5,10.6,10.8,10.8,10.8,10.8. Strength & conditioning after school. Did Dynamic stretching and some jump drills because I forgot the jump rope. 5 Wall-Walks after. Used 40lb. KB for the KB circuit. This felt awkward; I think because I’m not used to doing a Sotts Press or Turkish Get-Up. Good training day today.

  • Grant
    Reply

    38 rx

    • Bella
      Reply

      Funny you posted the soft rougnd link today. I fell hard on the trail yesterday afternoon while doing 1 min short ints. Luckily it happened so fast I’m only scraped up and didn’t have any training-impeding injuries. In spite of occasional falls, I’ll still pick trails over the road everytime. Not necessarily because it’s softer. It’s just a lot more pleasant to run in the forest.

    • Panidoo
      Reply

      Actually Karen the title is of one seminar that would onatrcst and compare a competitive CrossFitter to a recreational CrossFitter. The motivational difference being one who wants to compete in the sport and one who is just doing CrossFit for general health and fitness. The seminar isn’t meant to draw recreational CrossFitters it would only be targeted to people who wish to compete in the sport of CrossFit. Did that make sense or did I just confuse it more? haha .snag me in the gym and I’ll go over it with ya.

  • Sean
    Reply

    Lol! Clayton, you would have to watch and read his stuff pretty often. I think I have a leg up cuz I took his movement and mobility class.

    • Cristina
      Reply

      CFE: Bike 2min on 2 min off x 10 miles to work. approx. 0.68-0.78M each 2 min erofft.PM: bike home 11.75M (37:05 min) RPE:12 (70%) then soccer with the kids for 90 min.Watching DVR’d CF games from last night and getting ready for strength and tabata runs tomorrow!

    • Linda
      Reply

      Thanks for the shout out! Allison and I met up before the race. It was a erpfect marathon day. AND, I took 20 minutes off my marathon time. A solid PR that I owe squarely to CrossFit. Looking forward to getting back to my regular schedule. See y’all next week!

    • Megan
      Reply

      I was chased by angry dog gruohth the park las week by some irresponsible woman’s dog who lets it out of the car to run free. It’s a good incentive to run very fast, but I was worried, not scared. I guess that’s what I get for running up on the dog in the dark.

  • Clayton Manzer
    Reply

    34 rx. Jake killed it this evening at 57 reps rx. Grreat job grant for making the #2 spot!

  • Grant
    Reply

    Thanks. 57, beast mode!

    • Ailton
      Reply

      Soooo, I’m doing the CFC which means I’ll be doing the WODs again. Lord have mercy, my lung capacity is no where to be found. I’m going to have to start doing ecarudnne on Thurs nights. Did some OHS today. Yay! I heart them the most. Then I dud the metcon in 4:26 (or 4:28) RX.I told the 8:30 and 11:30 classes that if anyone was over 8 min they would have to do 10 burpees for every 15 sec they were over. No one had burpees b/c everyone scaled appropriately. Woot!!!Dave Phipps and Josh Green both got BIG PRs this morning on their clean! HOLLA!

  • Jeff
    Reply

    34 RX Good Workout!!

  • Andika
    Reply

    WOD. 14:22Prob came as close to puking on this WOD as any I can rcaell doing. Then too, I’ve been feeling a little dizzy and light-headed the past few days due to allergies.

  • Angga
    Reply

    Most days, I come home and my first stop is the fridge. I work hard and enjoy the fostry beverage after a long day. Some days, I enjoy a few too many. Being a 6 am’er, wake up time comes early. So I am faced with quite the challenge as I stand there at the fridge weighing the cost/ benifit of another delicious beverage. Unknowingly, Murdock has helped me regain self control in this type of hard situation. In my moment of weakness, I ask myself, WWMD?

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  • Tanarak
    Reply

    I know this has nothing to do with today WOD, but I was neidorwng if anyone could give me a little advice. I trained for and completed a 1/2 marathon and pr’d it after using Crossfit Endurance to train for it!! I have a full marathon in 6 weeks, should I start over or start the next progression? thanks!

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  • Ilya
    Reply

    As far as soft surfaces go, I find rnnniug on trails more interesting than road rnnniug, as well as being far, far better for building skill. Running on trails requires more balance and attention to proprioceptive input than rnnniug on a nice smooth surface.

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    Fried chicken, mahsed potatoes and gravy, and some corn. Wash it all down with my favorite Belgian ale Delirium Tremens. Might as well cheat big.

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    Reply

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