Thursday 01.12.12

Beth rockin' the box jump (and the socks)!

Hey y'all, we're compiling a list of folks that would like to compete in the Iowa City-Cedar Rapids CrossFit Throwdown on Saturday, January 28. Make your intentions known to us. We're closing down the box that day to maximize participation. There are Individual Men's and Women's Events, as well as Team Events (2 Men, 2 Women). This event is meant to be fun and for all skill levels. Admission is non-perishables for the local Iowa City food bank. More details here. Throwdown WODs will be posted one week prior to the event.

I don't know about you, but I sure had fun with yesterday's sandbag getups! Am I alone in this?? Well, hopefully you'll like today's little grind-fest a little better. Remember, Tabata is all about INTENSITY. You can make your 8 rounds of 20 seconds of work as hard or as easy as you like, but you won't burn off the holidays unless you go hard (insert inappropriate joke here, Beth). Scoring of Tabata is as follows: keep track of your reps each round and we record your lowest number of reps out of the 8 rounds. Strategize wisely, but keep up the intensity!

WOD

Tabata

(8 rounds of 20 seconds of work, 10 seconds of rest):

Sprints

Pistols (one-legged squats)

Plank

Push-ups

Barbell complex