Small crew in today, but good to have Randy back. I don't know about the other two, but the warm up was a ball buster today...I need to start running more.
Warmup:
800m Run 100m Sprints (x10)
WOD: Tabata This
Pull Ups Pushups Situps Squats
I was just thinking that we need to do a Tabata with some crazy stuff in it...maybe Wall Ball, Burpee Pullups, GlutHam situps, 45lb over head squat!
I agree, glad to have randy back. It was a slim crew this morning but a good one. Glad that Mike and John werent there those guys talk to much during the WOD's. Those runs are brutal especially after saturdays Gauntlet.
Hey everyone, my name is Laura. I have meet some of you... I just finished the fundamental sessions early last week. I did the morning WOD after five. It was my first time back there on the running trail. BEAUTIFUL. I liked the interval sprints as a warm up, would love to see more of those. It is a nice level running area and a nice addition to the gym!
I am focusing on form, since I am a beginner. When there is a "do as many as you can in this amount of time" workout I don't get the reps/numbers I would like. I am going slower, making sure I am doing a good push-up, squat, etc. I also feel I am not getting the workout I would like, either. I felt the need to do 15 minutes of rowing after the WOD.
Can't wait to perfect the form and then focus on the intensity. Any advice?
Hi Laura I remember feeling that way when I first started (going more slowly than I would like). You are smart to be focusing on good form just dont get so hung up on it that you cant work out hard. Dont worry Joe will be quick to tell you when you are NOT in good form , and then he will help you to make the adjustment. Pushing myself harder seemed to be more of a mental thing with me. I had to tell myself to keep moving and not give in to the (painexertionfatiguebreathlessness). You can build your endurance by just trying to go a little bit longer without rest each and every time you work out. Even if you keep moving for a few seconds longer (than you perceive you are capable of) for every workout it will eventually make a difference. You really are doing great for just starting out keep up the good work!
Found this one on one of the affiliate sites - a combo of FGB and Tabata (each movement is 8 rounds of 20sec on / 10sec rest intervals):
Tabata Wallball Rest 1 minute Tabata Concept2 Row, keep track of calories, record the least amount of calories burned on any of the 8 intervals. Rest 1 minute Tabata Box Jump Rest 1 minute Tabata Barbell Push Press, track reps. Rest 1 Minute Tabata Kettlebell High pulls Add up your score on each movement to get your total score.
Five Tabatas with 1 minute rest in between equals a brutal 24 minute workout!
gina- add that WOD to the end of the list i left you.
laura - form/technique is always first... after that, gina's right. know how i'm always telling you to keep moving and move faster? ...or when i suggest you deadlift 10-20 more pounds and you look at me funny? you shouldn't have let alex beat you in those runs!
I think what I am dealing with is that I am taking Crossfit, my fitness, and weightlifting on with a serious, yet fun, mindset just like others before me. I am jumping in... I am a member of Gold's Gym, played sports, aerobic, freeweights, but not like this. I don't know what it is like to lift one hundred pounds. How heavy is it really? I thought I did deadlift one hundred pounds that day and told someone who said "are you sure that is like most of your weight?" so the next morning I asked you to confirm, remember?
What do I look funny to you? LOL! I like the challenge when you tell me to add more, or refuse me the option of a lesser weight. It's the fact that I am finding out my baseline, What is someone really capable of....There is a video Mayor posted with a guy breaking his ribs because he took on too much weight, did he really have to find out the hard way what his limit was? Crossfit is a whole new world.
For the record I will always let kids win!!!
Off to Gina's bootcamp-Are you staying cool, CALLIE is in a heat wave!!!!
Laura- I TOTALLY know what is like to be the new guy, and in the mornings, I still am. But you will quickly make improvements and begin doing more and more. You will continue to surprise yourself how stronger and more improved you get from month to month. It is a pretty cool feeling. Come at 5 am, the morning crew is a lot of fun. You get to hear some funny jokes and Josh's flatulence is SUCH a joy.
And on another note, Celso goes away but he is still posting on the boards. Gotta love that! Hope you are having a good time JC. Gina is doing a great job.
Spreading health and fitness-the possibilities are endless. A parade and float, who would of thought- marketing though for sure.
Bootcamp on Wednesday, in the park, slight rain, yet still we worked out. Everyone at various fitness levels- I enjoyed it. From the hill sprint races, to the pull ups with assistance from a tree limb and rope- thanks Gina!
, and then he will help you to make the adjustment. 