Playin' Around

Wednesday, January 9th, 2012

Re-posted from 8/28/09:

Coach Glassman has described CrossFit as rehab for adults.  In other words, adults need to learn how to move again for the sheer joy of it, not because they have to.  When we were kids, we ran and played and jumped and hung from stuff because we enjoyed it.  Most adults, however, see this as too much work.  They don't revel in the fact that they can do it, they just grumble when they have to.  Don't be that person.  Your attitude can make all the difference.  Be glad you can do this stuff, for there may come a time when you'll be wishing you could.

Workout of the Day

Weighted Pull Ups - complete 5 sets of 5 repetitions of weighted pull ups with the heaviest load possible.  If you normally use bands, only use as much assistance as needed to reach 5 reps OR perform 5 un-assisted negative reps, as long as you can resist enough to drop slowly.

then...

Perform a Tabata Mash-up, alternating between the following exercises:

Kettlebell Swings (55, 35)
Bear Crawls (1 length=1)*
Squats

*There will be a 10 Burpee penalty for each time the athlete does not complete at least 1 Bear Crawl in the 20 second interval.

Scale as needed and Go!  Post heaviest load and Total number of reps to comments.
 

QUOTE:"Only those who dare to fail greatly can ever achieve greatly." - Robert Kennedy

Comments

[Josh]

Weighted Pull-ups = Body Wt. + 55lbs

Tabata Total = 209 Rx'd

[Heather]

174 RX'd...been a loooong time since I got one of those!

[Jesse]

Pullups: BW + 20# vest
Tabata: 158 rx'd

[justin s]

Pullups: 25 @ bodyweight. I finally "got" kipping today, so I'm thrilled to get 25 pullups today - the most I've ever done without a band.

Tabata: 173 RX'd.

[Lori]

252 Rx'd

[Zeke]

Weighted Pull-ups = Body Wt. + 60#

Tabata Total = 196 Rx'd

[Johnny D]

Weighted Pull-ups = Body Wt +60#
Tabata Total = 217 Rx'd

[Dena]

Pull-ups: Could only get 2 at Body Wt.

Tabata Total: 177 Rx'd

[Kimberly]

Weighted OHs - 2 with 20 lbs
Tabata - 234 rx'd