Crossfit Guelph

Squat therapy: Back arched, chest up, eyes on the horizon, heels down. Virtual Fran x 3.

Karate Group – Kata! 5 x technique, 5 x power and 5 x speed.  Three rounds Tabata skipping after each round of five kata.

50 squats

100 jump ropes

5 rounds

Tabata Squats Bottom to bottom:

20 seconds on 10 seconds off

Start in the bottom position, hold the bottom position during the 10 second break. Remember, this is max effort, no pacing!

What an awesome weekend. Great coaching, great people! The folks from HQ, Coach, Annie, Eva T, Greg and Dave were inspiring.  Congrats to all the people getting their level 2’s, you all kicked ass.  Thanks to Boston John and Pat in particular. On Saturday we did  Tabata squats, bottom to bottom (PR) and Fight Gone Bad then shared beers ( thanks Coach).  Imaginary Fran and Fran on the second day.  Shout out to first muscle ups!

Michael

Rest Day

10 rounds for time:

10 Pull Ups
10 Ring Dips

The Tabata Interval:

This Interval of 20 seconds of work followed by 10 seconds of rest is designed to force you to work from an ever diminishing aerobic and muscular level. It is a MAX effort in each round protocol. If your score (# of reps) is increasing through the rounds or you are finishing with an increased rep total it suggests a less then MAX effort in each round. Also, this is NOT a pace yourself protocol. MAX effort throughout!
Michael

Tabata: 20 seconds on 10 seconds rest. 8 rounds

Squats
Push Ups

Yeah Burpees

21 Burpees
3 Knees to elbows
18 Burpees
6 Knees to elbows
15 Burpees
9 Knees to elbows
12 Burpees
12 Knees to elbows
9 Burpees
15 Knees to elbows
6 Burpees
18 Knees to elbows
3 Burpees
21 Knees to elbows