Monday 5.17.10

Core stabilization and ring training can often times be more valuable to improving your fitness then continuous over training of the same exercises

Skill WOD:
Ring push up support.

For our skill work we will be improving shoulder strength, core stability etc., by using the rings and learning push ups, jack knife push ups, one arm jack knifes or flyes, one leg, etc. All exercises move the needs to stabilize your body to different areas of your torso and shoulder girdle, thus improving your fitness.

Metcon: "Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the:


Pull-ups (sub jumping pullups or bands)



Sumo Deadlift High Pull (45/ 35 lbs) /or Row (score calories)

With a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull up
6 push up
13 sit up
12 sdlhp
This score is a 53.

Post loads and times to comments. cc


  1. Kicked my ass!! only 30 today :(

  2. lots of chatter today on the comments I see. I had a crappy failed AT 200# Snatch then only got to 215# overhead squat.

    No Tabata This for me today. moving all day and I destroyed my body last week doing it, so I will be smarter today.

  3. SWOD: Played around on the surprised how hard that is! Decided I would incorporate some ring push ups in my warm up.

    Metcon: 40

    Was nice to see my am buddies again.

  4. Great group this morning,


    It was a great workout, kicked butt, but that's what it is all about. Still missing Fathia, glad to see Danyel again, not sure what happened to Nicole, and Stacy, must be Monday. Have a great Day.

  5. metcon:52 Felt for the first time crossfit induced nausea!

  6. SWOD:
    I skipped the ring work today in favor of deadlifts. I'm still toward my goal of a 225# snatch, so I gotta do all the heavy pulling I can. I worked up to a 505# deadlift for 1, then did 475 x 3 for a 3rm PR!

    "Tabata This" as rx'd. Score was 57. I could've probably done more pull ups at the The Compound, but it's hard to kip at work with a brick wall only about 2 feet behind the pull up bar. I have some scraped up knees to prove it.

  7. Ring Practice: all kinds of pushups on rings! Yikes
    metcon:as rx'd (except pullups/ band assisted) give my shoulder a little recovery time) 50

  8. Ring pushups....everything felt fairly comfortable considering my shoulders until I got to the arms-forward pushup. My shoulder wasn't having it!

    As for Tabata...only got a 36 and still felt like throwing up on the way home. I need to figure out why I'm running out of gas so soon.

  9. 8smdl 3 pl 7 su 11sq 6 pu

  10. SWOD: practiced ring pushups
    Metcon: 9 sumos with 45lb bar, 12 situps, 10 jumping pullups, 10 squats, 10 mod pushups = 51

  11. SWOD: practiced ring push ups
    Metcon: 8 Sumo with 35 lb bar, 10 Sit ups, 9 Pull ups with band, 10 Squats, 8 Mod Push ups = 45

  12. Swod ring pu
    metcon 10sdhp,10jump pull up,10 situp, 14 sqat, 6 knee push up

  13. SWOD: Practice pullups
    Metcon: 41

  14. Ring Push Ups are cool!!
    MetCon 50 as Rxd '