2009.10.14

Today’s workout was a Tabata (http://www.crossfit.com/cf-info/faq.html#Exercises0) workout. Since you’re not stopping between the 20 seconds of work & the rest, the workout portion should only take 20 minutes, from start to finish.You’re shooting for full reps on everything, so try not to scale down. If that knocks down your reps, that’s fine, as long as you’re doing the work. We kept a tally of the high mark for each exercise, just for kicks.

Warm up
3 rounds of: 25 jumping jacks
25 side-to-side (he also calls these “tap-taps”)
25 V-ups

WoD
8 rounds of: 20 seconds of push-ups, 10 seconds of rest
8 rounds of: 20 seconds of sit-ups, 10 seconds of rest
8 rounds of: 20 seconds of squats (with stackables), 10 seconds of rest
8 rounds of: 20 seconds of dips, 10 seconds of rest
8 rounds of: 20 seconds jump-box, 10 seconds of rest

Exercises
· Side-to-sideSimilar to what we did last week, but without the medicine ball. Sit on a mat and tap the ground on both your left and right side, while doing bicycle kicks. You have to tap both sides for a single rep this time.
· Sit-upsButterfly position (soles of your feet together), stop at 90 degrees (perpendicular to the ground). If you go farther, your abs stop contracting, so it’s actually easier/cheating. Throw your hands forward as you do the rep to get a little bit of momentum going up.
· Squats (with stackables)Set up as if you were doing dips & jump-box. However, this should be based on height – I used 4 high, Allan said people in the 5’10” range should probably use 5. Stand in front of your set up, and do an air squat so your rear touches the platform. The idea is that this will force your thighs to be parallel to the ground.
· Dips & jump-boxUse the same height as for the squats to keep things simple (I tried adding, and it just slowed things down)

Have fun.