Workout of the Day, 3.17.13

INTRO to OLY, with Jim at 9am and 12pm.

HYBRID/ADVANCED, with Jim, from 10-12pm and 2-4pm.

BEACH SEASON with Record and Cassie, 11am.

STRONGMAN with Tim, at 11am.

CROGA, with Tim, at 12pm.

THE BENCHMARK, with Record and Cassie, at 1pm.

*We know that MINDBODY is down right now.  Unfortunately this is a system-related thing that is beyond our control.  If you have any questions or immediate concerns, please feel free to email us!*

In the spirit of the day, Patti Ann Betts and Mary Mahaney Studebaker during 13.2

pattiandmary

BEACH SEASON, with Cassie and Record, at 11am.

MOVEMENT PREP: Foam Roll Upper Back and Lats, 2 minutes. Lax Ball Traps on Floor in Glute Bridge, 2 minutes per side. Lax Ball Pecs on Floor, 1 minute each side. German Hang with Rings, accumulate 1 minute in this stretch.

ACTIVATION: With bands, for speed, for about 2-3 minutes, Chest-Slapping Push-ups, in sets of 3 reps for max power.

STRENGTH: Work up to a peak set of 5 for the Floor Press.

CONDITIONING: 

8 rounds with as much rest as needed between rounds of:

Max Reps of Ring Rows (use a variation that when fresh is difficult to do for 5-10 reps)

directly followed by…

Max Reps of Push-ups (keep these as strict and straight as is possible)

Below: Kevin Callaghan at the top of the push press during 13.2 – that’s a great lockout, and was a heroic effort!

callaghan

BENCHMARK, WORKOUT OF THE DAY, with Cassie and Record, at 1pm.

MOVEMENT PREP: Foam Roll Upper Back and Lats, 2 minutes. Lax Ball Traps on Floor in Glute Bridge, 2 minutes per side. Lax Ball Pecs on Floor, 1 minute each side. German Hang with Rings, accumulate 1 minute in this stretch.  Row 500m.

*if you are waiting for an erg during the warm-up, be sure to spend time in either your bottom position for the squat or (and??), doing some spiderman steps and glute bridges.

CONDITIONING: 

“Tabata This” is the name of a classic Crossfit workout-of-the-day (WOD).

The 4 Tabata exercises and sequence of this workout is as follows:

  • 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

So to be clear:

You do 8 sets of 20 seconds on/10 seconds rest for rowing; then you rest one minute; then you do 8 sets of 20 seconds on/10 seconds off for squats; then you rest one minute, then you do 20 seconds on/ 10 seconds off for pull ups, etc.

The whole workout should take 24 minutes (4 minutes per Tabata interval per exercise, 1 minute of rest between exercise).

Now for clarification on the scoring:

The Tabata score is the least number of reps performed in any of the eight intervals. For rowing, the unit that is measured is “calories”. So for example – let’s say in your 8 rounds of pull ups, the lowest number was on your last round where you did 8, then your score for pull ups is 8.

Below, the evening classes from Thursday.  Good grief, you guys are the best.

13.2 classes

Leave A Comment

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design