Month: September 2011

Tabata Time

For each of the below exercises perform max reps for 8 consecutive Tabata intervals of 20 seconds of work followed by 10 seconds of rest. Rest 1 minute between exercises.  

Tabata Row
Rest 1 Minute
Tabata Air Squats

Rest 1 Minute
Tabata Pike Push-ups (Floor)
Rest 1 Minute

Tabata Kettlebell Swings (53#/35#)
Rest 1 Minute

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post lowest Tabata score for each exercise and total for final score as Total Reps. E.G., 6, 20, 10, 10 = 46

Results

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Tabata Torture:

Bow Down Gloria_KB
Clint_Tabata KB Tabata Row

What is a “Tabata” Interval? Basically the slowest 20 seconds and the fastest 10 seconds ever. This interval protocol is 4 minutes per exercise but suprisingly effective. The fun part of a tabata is that you can do this with almost any exercise.  

Read this for a Tabata Description and history from CrossFit Football

Worth reading:

“No Mind” from Brick CrossFit (CA)

Coaching the Push-up (Pike from Floor):

Pike Pushup Coaching

Deadlift and Toes to Bar

Strength WOD:

15 Minutes to find your 3RM (3 Rep Max) of:
Deadlift

Checkout WOD:

5 Rounds for Time of:

15 Wall Climbs (185#/135#)
15 Toes-to-Bar

Results

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Quote of the Day: “In matters of principle, stand like a rock; in matters of taste, swim with the current.” ~Thomas Jefferson

Tricia set to deadlift while Moe shows her toes to the bar:

Tricia_DL Moe_T2B

Nutrition:

Several of you are gearing up for a Whole30 Challenge in September. There is even a Facebook group you can join if you are in. Just go to our SRCF Facebook group for more details. Amanda is leading the charge and there looks to be a growing group of people who are onboard! If you want a Whole9 and SRCF Nutrition guide and a Whole30 Success Guide then get one for $15 in the box!

These sound pretty scrumptious! The Return of the Wrap: Improv’eat Coconut Pure Wraps – Whole9 approved them with their badge so they are strictly paleo and may help with that longing for a tortilla like wrap instead of lettuce. (Primal Pacs are also Whole30 approved)

Whole30-Approved

Everyone has comfort foods. What if you could make them and feel guilt free? Check out this cookbook that is coming out this month called “Paleo Comfort Foods: Homestyle Cooking for a Gluten-Free Kitchen“

Congrats (or Contests in Rona-speak) to Amy N. who got her first kipping pull-up tonight!

Amy N_1st Pullup