Thursday 130328

Open WOD 13.4:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
“Tabata This!”
Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

CFE WOD:
3 X 800m with 2min recovery in between.

Coach Heidi’s latest Elements grads, from left, Kevin, Luke and Matt:
kevinlukematt_heidis

April 2013 schedule changes!
What really matters
Let’s get physical: The psychology of effective workout music
The clock never stops
Let them eat fat
Mechanics more important than metabolic power in sprinting

Sofia’s Elements grads, “20 Questions”:
sofias20questions

Sofia’s grads, “Team Mario”:
sofiasteammario
Here’s what’s on tap for Friday’s classes:

Open WOD 13.4:
Click here for more info. (Schedule info HERE.)

Black Box WOD/Beginner WOD:
[Black Box scaling:] A1. Walking Lunge 3×20/side (DB/KB in farmer’s carry); A2. Partner overhead stretch (“prison stretch”) 3×30 sec. B. 50 burpees for time; rest 5 minutes x2 sets.

[Beginner scaling:] A1. Walking Lunge 3×20/side (DB/KB in rack carry); A2. Partner overhead stretch (“priston stretch”) 3×30 sec. B. 40 burpees for time; rest 5 minutes x2 sets.

CFE WOD:
Tempo Day Friday. 3X5min up tempo with 1 minute ‘off.’

  • http://twitter.com/kjs_37 Kyle J Smith

    AM:45 results.

    • Andrew

      I showed up at the 7:45 and everyone had their shirts on. False advertising over the past few weeks.

      • dbe

        Sadly, the Shirt Club has disbanded. :(

        • Andrew

          Guess I’ll have to get out of work early from now on to get to Team Dangerous in the evenings.