Last week we worked on double unders every day, which resulted in a lot of first double unders during last Friday’s workout. This week we’re going to keep those feet moving with agility drills to begin each class. Agility is an element of fitness that is essential to many sports, and can be improved with a little time and effort, but it isn’t often found in typical CrossFit programming. We’re going to have some fun with dot drills, agility ladders, hurdles, cones, and of course motivational consequences.
July 19th, 2010
Skill: Agility Drills
Strength: Press 5-5-3-3-1-1-1
WOD: Bottom to Bottom Tabata Squats
Tabata Sit-ups
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43kg for the Press (PR!)
10/7 on the Tabata.
Thank you, Dr. Tabata. Thank you.
Press: 75kg
Tabata: squat-12/ situp-10
Press — 29.5kg. My arms crapped out after that last rep and I couldn’t put up the 30kg.
WOD — 11 squat/10 situp. I ranged 11 to 15 on the squats but only 10 to 11 on the situps…nice little start to the day.
For anyone doing MetroDash on 8/7, I believe the organizers are big tabata fans so this is good practice!
Don’t sell yourself short. You also did a bunch of burpees this morning too. ;-)
Press: 60kg (PR) Shaking like crazy, but it went up.
WOD: Squat-11/ Situp-10
Press- 45kg
Tabata- 13 squats / 11 sit ups
Press: 45kg
Tabata: 8 squats, 7 sit-ups.
I’ve gotta get lower on those squats, but 14 years of running have tightened my hamstrings beyond belief. I blew it on the sit-ups. 7 on the the first set, but 9-10 on all the sets following. Don’t know what happened in the beginning.
i was just thinking last night how we haven’t done agility drills in a while. and what do you know…
60kg / 10-6
nice to be back.
60kg Press
Tabada: 13 squats / 11 sit-ups
Press: 65 kg
Tabata: 14 squats / 12 sit-ups
Felt weak on the press today.
Had an amazing 7pm workout with Chandra!!! Some hilarious quotes from JT and a awesome funky mix of Madonna and FLO-RIDA. LOVED IT!!!!
Press: 30 kg
Tabata: 10 squats/ 9 sit-ups
‘a’ should be ‘an’