Friday, June 24 2022

Posted by Mandee on June 23, 2022   |   21 Comments



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

Tabata Russian Kettlebell Swings   40/32/24/20/16/12/8

Rest 2 minute/rotate

Tabata Goblet Lunges (alt legs)

Rest 2 minute/rotate

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

Rest 2 minute/rotate

Tabata Strict Pull-Ups   MRX Ring Rows

Rest 2 minute/rotate

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

Rest 2 minute/rotate

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

Rest 2 minute/rotate

Tabata Kettlebell Swings

Rest 2 minute/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**

*compare to 18 Jan 22; 7 Mar 21; 19 Jun 2020*

21 responses to “Friday, June 24 2022”

  1. Nathaniel says:

    Dang Blair, at it again. He’s got the subtle Rambo look goin with the stars and stripes for an extra flair. Blair is as consistent as anyone in the gym and has been since the day he joined. He’s sets up in the same spot, makes sure he’s warmed up and primed for the race, and he’s off. He’s a very good athlete and well rounded too. He’s put in the work and his lifts, skills, and stamina show it. Always enjoy Blair’s smooth walk into the gym, his slick comments, and the effort he gives daily. Keep the good grind up buddy cause it’s working

  2. Mandee says:

    Blair looking bad to the bone in that USA headband. This guy is one of kind. It takes a little time to get to know him, but once you do it’s totally worth it. He’s full of witty sarcasm and friendly banter, but he’s also loyal and very generous. He works hard in the gym and has worked hard at all areas of his fitness, even those that are more challenging. He certainly adds fun and laughs to any class he attends, and I’m always glad to see him walk through the door. Whether you like it or not Blair, and no matter what your friends say, I think you’re pretty awesome. Keep after it! ☺️

  3. SARGE says:

    I don’t know why people would pay $ to go to a comedy club when they could just hang out in Blair’s back office at cfhsv and listen to his chirping- it’s comedy gold! (especially when ‘games level BC’ is around) I’ve never known Blair to give less than 100% in anything he does. A true friend indeed.

  4. Hal says:

    327 rx (32kg; stepped up with left foot only)

    “Feet Don’t Fail Me” by QOTSA

  5. Bo says:

    410 rx (24kg) *396 in Jan

  6. CJ VK says:

    435 rx
    430 rx in Jan 2022
    Great 7am class, Mandee and Alex.

  7. Duke says:

    426 rx

  8. Clair says:

    364 rxd 16kg
    Ditto to what CJ said! Enjoyed it Mandee and Alex!

  9. Mac says:

    505 scaled using the green KB. (I scaled to stepping backward on KB lunges)

  10. Jason Morgan says:

    400 Rx

  11. Alex says:

    535 Rx @ 24kg
    American KBS – 88
    Goblet Lunges – 99
    KB S2O – 88
    Strict Pull Ups – 35
    KB SDHP – 90
    Goblet Step Ups – 41
    Russian KBS – 94
    (In that order)

  12. Jake M says:

    526 Green
    1 GSU 65
    2 KBS 86
    3 Gob lunge 74
    4 SDHP 83
    5 S2OH 88
    6 RKBS 91
    7 SPU 39

  13. Mandee says:

    590 RX @ 16kg (9 less than January)
    KBS 92 – goblet lunge 101 – S2O 97 – strict pull-ups 42 – SDHP 100 – goblet step-up 54 – Russian KBS 104

  14. Nathaniel says:

    520 reps rx @24kg

    KBS = 84

    Goblet Lunges = 92

    S2O = 82

    Strict Pull Ups = 43

    SDHP = 80

    Goblet Step Ups = 43

    R-KBS = 96

  15. Bradley says:

    Blair has worked really hard on the snatch/ohs and it shows. He is a CrossFit stud, who will keep you on your toes with a quick-witted joke.

    473 scaled to DB S2O

  16. Bailey says:

    476 RX @20kg

  17. Lupo says:

    440 rx green kb
    (in order)

  18. Misty says:

    Blair! Always set up quietly in the back right corner and always working hard. That overhead position is looking strong and I know he’s put in the work to get it that way! Great athlete that never backs down from a WOD… keep it up!

  19. Freeman says:

    399 Rx
    Red Bell

  20. Kim G says:

    413, rx