Warm-up:
10 minutes of Handstand practice followed by 10 minutes of Pistol practice
Workout:
Tabata Double-under
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Chris Spealler 40. Post Tabata score to comments.
Cool-down:
10 Minute discussion on the 30 day Paleo Challenge!
“Getting to Know a Coach” with Joe DeGain, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov] [HD mov – Download only]
In case anyone is wondering, that’s a 250# power clean and Russell is 17 years old and weighs 170#. That’s what happens at power lifting.
awesome job Russell!!!
Wow. 100% honey badger. It wasn’t so long ago I deadlifted 250# for the first time
There is only one Honey Badger that takes what he wants and that’s TM7. However, this is 100% SISU.
Russ definitely has some strength and power! He was lifting pretty heavy during totals, so I wouldn’t be surprised if he jumped up in weight a whole lot next time it comes around!
Great job, Russell!
No early arm pulling here…It was amazing to watch. Great job Russell!
dude what
Way to go Russell!
Russell GREAT job! You are a good athlete no doubt. 🙂 I want to send this pic into Brand X.
Can anybody out there recommend a good place in town to buy coconut oil and coconut milk? Looking for a few items to expand my Paleo diet possibilities, day 11 of the Challenge and eating eggs for breakfast every day. Thanks
Was gonna try EarthFare later today
We get our coconut BUTTER from EF as well, you should look into that. Mix it w/some coconut mik and add some crunched up cashews…it’s almost like ice cream!
Kroger has em both
Go with EF for the oil, the stuff Kroger has is highly refined and questionable. Check the labels to make sure it’s unrefined. Check out some coconut butter, Artisana is great stuff, can be found in the same spot as the oil, right next to all the coffee, just before you get to the meat counter.
Thai Kitchen for the canned milk is the best brand I’ve found, and you can find it most anywhere, but we get it at Kroger.
Amazon is much cheaper. We buy it by the case and it’s like $1.20 per can.
I had to do today’s workout at home – Amanda had a 7am meeting.
Tabata double unders = 20, 20, 19, 20, 19, 19, 2, 20
score = 2 booooooo!
I was shooting for 20 each round. This one is a mental challenge. You have to stay completely focused for all 8 rounds. Round 7 I broke and only got 2.
This workout was too quick so I put on my 20lb vest and carried a 20lb medicine ball and a 20kg kettlebell for 800m.
Ok, I thought it was unbroken double unders each round. this is what happens when you work out at home – you miss the instructions.
Did this one from home this morning, score of 7 (arggh!)
13-20-21-22-19-13-12-7. Rhythm felt apart at the end, did the WOD wearing VFFs, my feet were starting to feel it as well.
Liked today’s WOD
Scored: 8
22-14-10-13-12-10-8-9
5×3 Split Jerk
165-175-185-215(1)-215(2)
Then worked technique on squat cleans. Worked up to a heavy single with a 2 count pause at mid-thigh. 195#
17
23-20-17-18-17-17-17