Friday, January 13 2023

Posted by Mandee on January 12, 2023   |   16 Comments



“Kettlebell Tabata Time” by DB
For Max Reps of Each Exercise:

Tabata Russian Kettlebell Swings  88/70/55/45/35/25/20/15lb

Rest 2 minutes/rotate

Tabata Goblet Lunges (alt legs)

Rest 2 minutes/rotate

Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms each 20 sec)

Rest 2 minutes/rotate

Tabata Strict Pull-Ups   MRX Ring Rows

Rest 2 minutes/rotate

Tabata Goblet Step-Ups   24/20″   MRX 20/18″

Rest 2 minutes/rotate

Tabata Single Arm Kettlebell Sumo Deadlift High Pull (switch arm each 20 sec)

Rest 2 minutes/rotate

Tabata Kettlebell Swings

Rest 2 minutes/rotate

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min.*This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.

**Athletes can pick order of exercises**




REMINDER! Open Prep Open Gym

Saturday, January 14th at 11AM


16 responses to “Friday, January 13 2023”

  1. Nathaniel says:

    Adela! Doesn’t get much better or consistent than Adela. She’s always the same sweet person everyday. Adela knows how to train with purpose and because of that she’s been able to grow and also maintain in all things fitness. Adela has been with us for many years now and her passion, humility, and absolute genuine self is the best. She loves CrossFit and she love’s encouraging her friends and classmates along the way. Keep showing us how it’s done Adela, cause you got the right idea 😊

  2. CLill says:

    Adela! Look at that lockout! This lady is super sweet and awesome in the gym! Keep it up!

  3. Mandee says:

    Yes ma’am! Adela locked out and looking oh so strong! This woman is a breath of fresh air and always exudes positivity and joy. She is friendly and kind to everyone, always motivating and encouraging anyone near by. She’s got years on CrossFit under her belt, and she trains hard and smart to get the most out of her time in the gym. She’s hard working and highly motivated, and CrossFit Huntsville is definitely lucky to have this lady! Keep leading the way, Adela! 🙂

  4. CM says:

    Adela looking good! She is so sweet and caring and I always look forward to see her!

  5. Kcoop says:

    That’s one strong, amazing woman! Adela always encourages and hypes you up! Never in a bad mood and always ready to talk and laugh. Look forward to any 9:15 class she’s in!

  6. Devonne says:

    Queen Adela!! Always positive and uplifting! Keep it up!!

  7. Janet Cooper says:

    She always has a smile and words of encouragement.
    Strong, hard worker and consistent in all her workouts.
    Thanks Adela for being a friend and CF mentor!

  8. SPrichard says:

    I am always happy to see Adela! She is so sweet and cares about others! Keep on working hard, Adela! You are getting stronger every day!

  9. Fleming says:

    Beautiful Adela! look at that form! She is one consistent, kind and encouraging, awesome person!

  10. Matt says:

    She has a sweet spirit. That is a bad to the bone overhead lockout!

  11. Hal says:

    Truth Ray by Thom Yorke

    474 scaled life (24kg, wbsu, air squats)

  12. Beth says:

    Adele is a sweet lady who is consistent, dedicated, and a kind soul. Keep being you Adele!!!

  13. Clair says:

    329 rxd 16kg

  14. Kel says:

    Misty is going to be in “trouble”for taking Adela’s picture; however, Misty doesn’t take bad pictures. This is a great picture of Adela’s strength and determination. She is a great friend filled with grace and kindness.

  15. Alex says:

    594 Rx (24kg)
    88 KBS | 109 KB lunges | 101 KB S2O | 37 Strict PUs | 56 KB Step Ups | 105 KB SDHP | 98 RKBS

    Jan 18, 2022: 475 Rx (24kg)

  16. Bo says:

    290 rx 32kg