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Wednesday, 14 March, 2012

Posted by Mandee on March 13, 2012   |   15 Comments

Warm-up:

3 Rounds:

20 Single unders

2 Pull ups

4 Push ups

6 Air squats

 

Workout:

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is “calories”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.

Compare to 100217.



Powerlifting:

A. Squat clean – 1 TOUGH rep every 30 seconds for 10 minutes.

B1. Overhead Squat 5 x 4-5 reps @21×1; Rest 10 seconds

B2. Legless rope climbs 5 x 2 reps (or 10 Strict pull ups); Rest 5:00

C. Accumulate 50 butterfly sit ups;  No abmat. Take as much time as needed.

 

Game-Day Nutrition” with Matt Chan, CrossFit Journal preview video [wmv] [mov]

15 responses to “Wednesday, 14 March, 2012”

  1. VOD:
    For the kingdom of God does not consist in talk but in power. 1 Corinthians 4:20

  2. AP says:

    8, 19, 8, 9, 15 = 59
    PR by 13

    Should have got at least 60 but that point of diminishing return hit quick in the pull-ups, maybe getting 15 for the first 2 rounds was a bad idea…held 10 pushups through rounds 5-7, then it was all I could do to get 9 in round 8.

  3. Brady says:

    Tabata This! rx’d 32 (PR)
    6,10,3,6,7

    I paced correctly through the row and squats like I planned, but then it went downhill from there. Oh well, i’ll still take a PR

  4. Tye says:

    BB Gymnastics
    1) 10 min Hang Squat Snatch Technique, light: worked up to 105X5
    2a) Snatch Balance 4X3 medium/light: 115
    2b) Tempo Snatch Grip Deadlift 4X3: 185
    Midline
    1a) 3X15 Unbroken TTB – complete
    1b) 3X10 Banded GHR – pink band complete
    Conditioning
    Nancy – I’ll do that this afternoon

  5. AP says:

    John “The Diesel” Hand!!

    Is that 215 or 225?!? Whatever it is, it’s stiggity-stout!

  6. DaveC says:

    DQOD: What does everyone anticipate for 12.4? I’m thinking it’s time for something involving respectable weight and legs. And those pesky DU’s haven’t shown up yet. Guessing that like last year, pullups/pullup variants won’t appear until the last event because of the hand-shredding. So I’m guessing moderately heavy squat cleans and double-unders in an AMRAP couplet of some sort, relatively brief in duration: 12 min. or less.

    • Brady says:

      Totally expecting Thursters and/or Wall Balls, like you said in a shorter couplet. DU’s , DL’s, or KB swings to go along.

    • Marisa says:

      I agree with the squats but I think they’ll be the overhead variety with some DU’s or wall balls mixed in. If I’m right, I’m sorry 🙂

    • Jamie says:

      CrossFit total would be nice. But we haven’t done any squats, pushups, or DU…

      They should have Dennis Berry DUs (one legged)!

      • DaveC says:

        Burpees sort of cover pushups, and in general triceps and shoulder-to-overhead has been well-vetted this year to date. The more I think about it, some sort of squat with a load has to come up, couls be all the things people have suggested…OHS, squat cleans, thrusters (although they would continue the upper body bias so far). Just a couple more hours …

  7. Tracey says:

    WALL BALLS!!!!! I’d bet to a specific target.

  8. Skyler says:

    44 rx

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