Running Theme

This week class is going to begin with a warm up lap around the block to get you moving, and go right into a group stretching review.  These are stretches you can use before or after a workout to improve flexibility, reduce risk of injury, and improve recovery.  A lot of you have been great about grabbing a foam roller before or after class, but it doesn’t look like as many of you have taken to stretching on your own.  There’s going to be some extra conditioning this week in order to give you the tools to maximize your performance, and feel great.

CFF_040510-1889May 3rd, 2010

Strength: Back Squat 5-5-5-5-5

WOD: Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.  Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Compare to 020110

Aquapocalypse Update: Due to a major water pipe burst in Weston on Saturday the Boston area is without clean drinking water, including CrossFit Fenway.  If you’re coming to class be sure to bring boiled water, or buy bottled water.  Check here for answers to other questions you may have.  Hey, at least we’re prepared with a theme song for just such a situation.

Soxpocalypse Update: After being swept by the Orioles over the weekend, the Red Sox return home Monday to take on the Los Angeles Angels of Anaheim, so there’s no parking during evening classes.  Clay Buchholz will hopefully continue to prove why sending Wake to the pen was the right call.

3 thoughts on “Running Theme”

  1. Feb 1, 2010: 175 w/green band

    Today: 299 w/purple band. 80kg low bar back squat

    Can’t begin to say how thrilled I am with that kind of progress! 🙂 Really looking forward to being able to RX a WOD with pull-ups . . . everything in time. 🙂

    Great work by all today, particularly first timer Steve who threw the weight around like he’d been CrossFittin’ for years!

  2. Did some really bad math this morning in my haze of exhaustion. I thought I did 300 reps on my WOD, it turns out that I only did 250(rx)….still pleased with that considering my cardio is garbage. Unfortunately I couldn’t best my last LBBS of 100kg for 5 reps; I did however get 105kg for 3 reps…just have to push harder next time! Anyway, the 6:30 crew was awesome, way to kill it guys.

    Shawn, you’re an animal! It seems like you PR every time you are in! Keep up the great work!

  3. Pingback: Tabata Something Else | CrossFit Fenway

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