Say it isn’t so.. Tabata bike..
Warm-Up
Coach’s choice
WOD prep
Back Squat on the 2 minutes @ 80 to 85% of 1 rep max. Add weight if capable. No failed sets
5,5,4,4,3,3,,2,2,1,1
New to CrossFit do 6 sets 5 reps. Build in weight if capable
WOD
Little Debbie
Team of 3
Tabata bike sprints/Hollow hold 10 seconds on 20 seconds off.18 total rounds. One athlete works at a time.
CFS Brief:
Thanksgiving Day, 11/22 we will offer the following schedule:
7:00am – Adult CrossFit
8:30am – Adult CrossFit
Please sign in upon arrival.
**There will be no kids class on 11/22
Friday, 11/23 we will offer the following schedule:
8:00am – 12:30pm Wodsgiving Open Box
This open box will be structured with 4 WODs. Athletes can come whenever they like and do as many WODs as they want! WODs will start at approximately 8:30am, 9:30am, 10:30am and 11:30am. Start times may shift slightly due to the number of athletes and possible multiple heats. Athletes will warm up on their own. Please arrive early and warm-up properly. WODs will be posted by 11/22.
Please sign in upon arrival.
1:00pm – Kids & Teens Class Ages 12+
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
So it sounds like Deb took a “rest day,” but where is the rest of the CFS 5:30 a.m. crew to give us the heads on how this WOD is? Beuller? Anyone?
Ken today is a rest day – though have to say that even despite the fact that there is a bike involved, this workout does look like fun. I can do a hollow hold like nobody’s business 🙂
BS: 5,5,4,4,4 @205 4,3,3 @ 215
Little Debbie with Jana & Tanvi #171 Cals
Agreed Deb, but I’m looking for someone to say “it’s fun” or “the bike was awful” or “not enough rest” or some type of feedback so I can anticipate the 7:30 circus that never leaves town. The bottom line is that after Stacked Deck of Cards yesterday, almost any WOD would be good.
Sorry Ken – every other Tuesday is a no-go day for me….but this sounded fun! After yesterday’s burpee extravaganza anything seems fun, right?
Back squat
@270 5,4,3,3,2,2,1
back squat: 225