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." Good luck! Today's Workout Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up 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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It's Mobility Monday and today's video is with Dr Ryan DeBell of The Movement Fix. Today's video discusses low back pain associated with kettlebell swings. There are many casues of low back pain, and sometimes ketllebell swings can smoke your low back. Watch the video to see why this happens. Your coach will watch you in class today and will let you know if you're compromising your low back stability. Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.
then, As many rounds and reps as possible in 6 min of: 12 Ketllebell Swings 1.5/1pood 10 Kettlebell overhead squat - 5 each arm Rest 3 mins As many rounds and reps as possible in 6 min of: 2 Sled pulls 45/35# 12 Russian seated twists 45/35# Today's workout is testing our metabolic engines, core and shoulder strength and stability. We are also working power, speed, coordination, flexibility, and balance. Happy Birthday Jessie Knowles!May your special day be filled with love, laughter, good food, good drink and perhaps a few kettlebell swings:)
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