10/20/2011

''Tabata D.B.&T.'' (10.20.2011)

Warm-up Drills (10.20.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each (45lbs/30lbs)
-Sumo Squats
-Shoulder Dislocates
-Scorpion Stretch
-Calf/Soleus Stretch

''Tabata D.B.&T.'' (10.20.2011)
Complete 8 Rounds of ''Tabata'' intervals (:20 on x :10 rest) for each of the following movements:
Box Jumps (24/20'')
Pull-ups
Ring Push-ups
GHD/Abmat Sit-ups (Anchored)
Sumo Deadlift High-Pull (65/45lbs)

Post lowest number for each movement to comments.

Skill Development (10.20.2011)
Rest, Foam Roll, Mobility WOD... Take care of yourself and recover well for tomorrow.

Mobility WOD

CrossFit Endurance WOD (10.20.2011)
''4-6 Intervals''
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.

Post times to comments.

13 comments:

Justin said...

9/5/8/6/6

- Bieber

Mike M said...

10/7/7/8/9 w/ gasmask

If you need me just look to the nearest corner, I'll be there curled up in the fetal position

Filipe M said...

Dude, my first Tabata workout couple weeks a go with Tiffany was one of the worse things I ever done to my body... although today at 5:20a end up surprising me... wow!
can't wait for the next one! I don't even remember my numbers! :)

something like low 4(or2) hight7 (or8) hahah

Callie said...

5/2/5/6/6

sdaghir@gmail.com said...

This am session was a blast, everyone absolutely smashes themselves with this damn crucible of movements. Thanks to Tim, Tommy, and Beiber for the push.
I'll be the small spoon with Mike in the corner...

High#/Low#
12/10
15/8
12/9
9/7
14/8
W/Gasmask

Mtn Rob said...

5/8/5/6/6

brutal

thammond18 said...

D.B&T...10/6/8/5/8(I think)
I was too busy trying not to die to remember my numbers
tommy

Silverback said...

8/5/7/4/6 (mod) I think
MrsSB

Meg said...

D.B.& T.
8/4/4/8/7

Joshua said...

Tabata D.B.&T
9/3/6/7/9
w/ DB Push-ups instead of Ring Push-ups

lewis.robertdavid@gmail.com said...

Tabata DB&T

High/Low
Box Jumps: 15/9
Pullups: 11/5
Ring Pushups: 12/6
GHD Situps: 9/7
SDHP @ 65: 10/6

Gasmask

-Bert

Jamie said...

Box Jumps: 6
Pullups: 5
Ring Pushups: 5
GHD Situps: 7
SDHP @ 65: 5

Rich.. Samy said it's a draw because I lifted as much weight as you! :oP

Anne said...

Box Jumps-7
Pullups:7 (blue band)
Ring Pushups:7
GHD: 7
SDHP:7 (45#)