Saturday 29 May - Tabata Something Else

The CrossFit Pyramid shows activities in order of emphasis, time expended and resources required. From what we have done so far this should ring true, we spend more time strength and conditioning (Angie/Fran) than we do Olympic lifting (7x 1 clean and jerk). So when you can't get to CrossFit Darwin, or don't have equipment then generally we should focus at the bottom of the pile. First and foremost eat right, then, if you can, do some strength and conditioning training like; Tabata something else:

1 round Tabata Squats (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400m
1 round Tabata Pushups (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400m
1 round Tabata Situps (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)
run 400
1 round Tabata Burpees (20 seconds work/10 seconds rest/ 8 rounds/total time 4 minutes)

10 comments:

  1. Hi Kel
    Did you just read my mind, I was going to ask for a WOD that didn't need weights because we are in Pulada and have no gym. I look forward to this one!
    yesterday - 5 x 1km run in patrol order, rest 1/1
    today - 5 rounds
    10 burpee
    sprint 40m
    10 push up
    jog back to start
    10 KB swing(24kg)
    sprint 40m
    10 diamond push up
    jog back

    as Rx'd - 11.14

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  2. I am a Crossfitter ....of course I can read minds.

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  3. Just found this on you tube through one of the other cross fit links. This is strong. I would love to have this strength and control.
    http://www.youtube.com/watch?v=2uDJc-3ODog

    Jamie

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  4. Glad to hear that I am not the only one who spends their weekends trawling for CrossFit stuff !

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  5. okay - I just watched - clearly these activities are taking place on another planet where the force is gravity is much less than it is here

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  6. Great training Chris! Did you end up doing the Tabata wod (with 400m runs) today?

    Did anyone do it or should I never leave town again???

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  7. Nah missed out today, the chest and legs were a bit sore from yesterday so I did 40mins of skipping with 10 double unders every 2 mins. I have organised a group to do tabata tomorrow morning, I don't think they will know whats hit them!
    Hows the trip?

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  8. Yeah - a group Tabata session - welcome to Crossfit! NZ is awesome, cold but awesome. Out of 13 chicks I got 4th overall in the lifting comp and 3rd in the weight for weight category. I finally cleaned 60kg - it is great to PB in front of a crowd!

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  9. See Kel its ' Easy'.... We had the day off today but will be doing the wod in the morning...
    Kel & Jay

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  10. http://www.youtube.com/watch?v=ojX-3-v7cx8&feature=related


    Found these... pretty funny

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