“Tabata Fight Gone Bad“
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.
Great article courtesy of CrossFit Sioux Falls…
Tuesday15 November 2011 posted by Casey Mouw
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With CrossFit, every affiliate you look at will have a different take on programming and a different system to reflect its philosophy on improving fitness. A very important aspect of choosing the direction of the general program at the affiliate is the ability of the coaching staff and the philosophy that those coaches believe in. At CFSF, we believe in the power of the barbell. Training with a bar is natural, effective, and it’s just damn cool. More than just gaining strength, we’ve found that teaching members barbell techniques can improve a number of qualities. Overall kinesthetic awareness, stamina, flexibility, and mental toughness are just a few of the areas we can build by using the barbell in a majority of our workouts. Our coaches are experienced in both coaching the use of the bar as well as using it. We take a lot of pride in seeing members learn, apply, and perform the techniques we teach.
We use the bar often. Knowing this, it’s no surprise that the most common question from most members is “How much weight should I use?” This is a loaded question to say the least. When I’m coaching a class and I’m met with the weight question, there’s quite a bit to consider. Member experience, physical abilities or limitations of that member, shoulder/hip/ankle flexibility, the goal of the workout, the likelihood of injury, and so-on. Knowing that we want you to continually learn here and take responsibility for you fitness, our goal is that you as members can learn to make this decision for yourself.
The first thing to be considered is experience. Is it your first day? First week? If so, technique needs to be the main focus. Understand that it won’t ever be perfect, but we need to start with the points of a movement that ensure safety (keeping the back straight, keeping the shoulders active, etc.) Sometimes we see that even people who have lifted for years have some bad habits in technique that could lead to injury down the road. Once these wrinkles have been ironed, though, it’s time to start adding a little. For some, a little means 10-20 pounds, while in other cases this is 2.5-5. The relative weight doesn’t matter, the only thing that matters is that you lift what you can on that given day. John Broz has an excellent philosophy on this: Do the best you can on that given day. If heavy today is the bar, then the bar it is. If you feel like you’re ready for the 400-lb dead-lift, then go for it. The big thing is to progress. If you use 65 lbs. every single day, you not only don’t progress but you waste another opportunity to progress. Take it day-by-day, which leads me to the next point to consider…
For most of our members, sets of 3-5 reps will provide more strength progress than finding a 1RM, which is why we only use 1RM’s in special cases. We can use your 1RM to not only tell us that you’re getting stronger week-to-week, but we know that certain intensities work best at certain volumes for making a workout effective. For example, 5 sets of 3 reps at 80-90% of 1RM, or 5 sets of 5 at 55-65%. When you give us an accurate 1RM, the WOD is that much more effective. Other WODs are longer with higher reps. “Grace”, for example, calls for 30 reps of a clean & jerk. In something like this, our goal is power output, or lot’s of work done quickly. More importantly, from a coaching standpoint anyway, we need to have proper body position no matter how tired we may become. The test is how well can you stabilize your spine and shoulders over time, so your choice in weight should be something realistic for this to happen. Safety is key!
The last big point to consider is your condition that day; how do you feel? The more you CrossFit and the more experience you gain, the better you’re awareness of how you feel. If you’re really sore from yesterday and still don’t feel great after the warm-up, then it’ll probably be a lighter day today. Trying to push through residual fatigue will only make recovery from this workout take even longer. Take these days to focus on technique, maybe try some extra mobilizing or foam-rolling through warm-up sets. If this isn’t the case and you feel great and you’re confident with the lift that day, load it up and kick ass. As the point I already made above states, lift what you can every day. Some times this may vary. Don’t be frustrated when the bar feels heavier than it should, just do what you can.
The big take-away here is to take responsibility for your fitness. Don’t’ expect to be spoon-fed, but rather try to learn and understand what you’re doing and why you’re doing it. If you take notes every day, this is easy. Which movements did we work on, how many reps were there, how much weight did I use, and how did I feel. Reference this next time and make a point to progress.
We couldn’t believe how much this looked – and smelled – like real stuffing!
