12/20 Technique Tuesday
Today's workout, Barbara, was introduced to the CrossFit community in 2006. Coach Glassman described this workout as:
"super simple (being comprised entirely of common calisthenics) and very tough. Barbara is a whole-body workout with a nasty upper body component, it is extremely tough, metabolically challenging and collectively complete.
Barbara demands roughly 3 minutes of all out work punctuated by 3 minutes of rest repeated for a total of 5 intervals. At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval. Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character.
The nature of the metabolic stimulus will vary depending on each athlete’s fitness and the strategy s/he employs to tackle the workout, but the fact remains that these workouts produce distinct and varied metabolic stimuli across several metabolic pathways; this is enormously important.
The crushing charm of Barbara and the other ladies lies in their magnificent capacity to root out weaknesses and humiliate you with them."
5 rounds, each round for time, of:
50 Air Squats
Rest 3 minutes between each round
This is a long workout that tests our endurance, pacing and mental fortitude. Do not attempt to sprint these intervals. Keep a consistent pace that allows you to finish each interval in about 5 minutes. If you start to fall off the 5 min completion time, reduce your reps so that you can finish in 5 minutes. Good luck!
If you log this workout on Beyond the Whiteboard be sure to include the time of each interval.
Compare to Jan 6, 2016
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March 26 - May 3 OCR Training with Coach James
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