Another week's worth:
1.
Run 2 miles tabata fashion
20 Sec ON::10 sec OFF until
full distance is covered.
Record total time.
*if you cannot run, Then Row 3000 meter in the same fashion.
2.
In as few sets as possible and for time:
50 pushups
75 situps
100 squats
So we've been doing the continuation program for a longer time than the actual BHIP program and yet we do way too much review in class. Please make sure you know what the names of the movements mean. You should know the difference between a deadlift and a sumo-deadlift, and a sumo-dead lift high-pull. You should know how to do ring dips and bench dips without an introductory workshop every time they come up. You must know the difference between a clean a front squat and a thruster. I'm pretty sure that 7 month is plenty of time to learn a handful of movements.
Thank you all for your hard work.
I go here to try and remember what we've learn:
ReplyDeletehttp://www.crossfit.com/cf-info/excercise.html But I still forget when I'm on the track :-(
Hi Rusty,
ReplyDeleteSeven months may be a long time but since we're not professional trainers, it's still difficult for us to remember what each move is. Each one is very similar to the next and it's hard to remember what the small differences are. For example, I know what a deadlift is but I have no idea what a "sumo-dead lift high-pull" is at all. Even though it takes up time in class, I think it's still important to review so that we do it properly. But thanks again for your patience and hard work.
-Samantha
wod#2 7:17.
ReplyDeleteIs it me or them?
ReplyDeleteJust got into JWC and bumped into a guy I always see when I arrive for work. I ask him, what was your workout? He tells me he just finished a great two hour workout. Some elliptical, some circuit training, some treadmill and stretching. Two hours? That's 15, four minutes tabata's, or about a month of workouts. Can a four minute tabata equal his two hours?
Get him out on the track and see who performs better, then you'll get your answer.
ReplyDelete;)
loved to rowing machine but I couldn't figure out how to program the tabata. I winged it...Boy that's a great workwout for a rainy day.
ReplyDeleteWOD1: 21:15
ReplyDeleteReally good video and how to setup tabata on the rower:
ReplyDeletehttp://www.youtube.com/watch?v=AVx7alwlVuE
Great lesson on how to row:
http://www.youtube.com/watch?v=eqVmMd7FdAA
Leigh and I: WOD#2 = 7 minutes
ReplyDeletewod#1 17 minutes
ReplyDeletewod#2 12 minutes 3 sets