Running is good for, well, running. And the Tuck jumps are a great way to develop fast feet if you ever need to get up on top of something. The Tuck Jump also builds incredible explosive power for when you need to get under the bar for a snatch or a clean. So GET THOSE KNEES UP!!
(CFT is out of town, there will be 3 workout posted this and next week, one each for Monday, Wednesday & Friday, you should be able to do these on your own)
Tabata Something Else
Do 20 seconds work, 10 seconds rest. (1 round)
8 rounds each of the following.
The total workout should take exactly 16 minutes. 4 minutes of each movement before moving onto the next. (8 rounds of Squats, then 8 rounds Push-Ups....)
Tabata, called Chewbacca by some (don't ask), is a 20 second work, 10 second rest interval. The prescribed length of a "Tabata Drill" is 4 minutes, or 8 rounds. If you want to make this really interesting, "rest" at the bottom of the Squats & Push-ups (with muscles engaged, not resting with your but/chest on the ground) and "rest" at the top of the Sit-Up (without hugging the knees) & Pull-Up (with chin over the bar).
Your SCORE for the rounds is your LOWEST number of reps for the 20 second interval for that exercise. (If your squat rounds were 15-15-13-12-9-6-6-6, your score would be 6) You should be gunning for at LEAST a score of 15 for all of these!
Do what you can, if you can't do Pull-Ups, find a good substitution.
This is Tanya Wagner. She is the world's fittest woman. If you saw the post yesterday, she did basically the same thing. Slightly lighter weights for the women's competition, but very bad-ass none the less. GO TANYA! Way to define fitness & feminism so wonderfully!
This is the fittest man in the world, Mikko Salo. No joke. This bad-ass Finnish dude can fly home to his land of Nokia & rightfully hold his head high. For this title in two days this man completed feats ranging from a 7.1 km run to a 495 lb deadlift. And A LOT of stuff in between.
I got him to sign my CrossFit hat. I have the first autograph from the world's fittest man. Yeah, that's how I roll.
Perception can have quite an effect on how a workout turns out. Many times, we're psyched to go to the gym, we're feeling good about ourselves, then we show up to workout and it's "Oh no, not _______!" Walking up to a bar for what could be a personal record, if you're thinking "I'm not going to be able to do this." you're not exactly setting yourself up for success.
Having that explosive off the line power is important. The deadlift is a move that trains this one rep power quite effectively. The powerful opening of the hip at the "top" of the deadlift, trains the entire hip area, including the hamstrings, glutes, & adductors.
It's also incredibly functional. When you pick up anything, ANYTHING, you should be deadlifting it. Watch a child under 3, they do. They're bodies are using the most efficient way t0 pick up something heavy. We'll do some really good work on the dealift today, before doing the WOD.