Tabata Something Else
  • Tabata Pull-up 
  • Tabata Push-up 
  • Tabata Sit-up (abmat) 
  • Tabata Air Squat 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

"How did a 29-year-old pitcher drafted 10 years ago add over 2 miles per hour to his fastball?" 

He trained at CrossFit One Love in Montgomery, New York. CrossFit One Love reports that Davis, “has been training with us over the past 2 off/preseasons.” And they report that, training at CrossFit One Love, Davis “dramatically increased his overall strength including 25% increases in his squat and deadlift and 10mph on the mound!”  Read the story

Teams of 2

  • Power Snatch (95/65)
  • Box Jump Over (24/20)
  • Overhead Squat (95/65)
  • Toes to Bar
  • Wallball (20/14)
  • Burpee

First, here’s the obligatory “before” picture. (Circa early 90s)
For time:
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell 
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

No, this woman is not a CrossFitter. However, she was a world class bodybuilder who pushed the envelope to be the best. The lure of steroids is that you can get bigger, better, and stronger than you might otherwise. The side effects of taking steroids are horrible. Women develop masculine features and becoming outright ugly. Even some CrossFit women. Guys will see their nuts shrink, develop horrible acne and become miserable jerks. The risk of premature death rises dramatically with steroid use. 

Just don't do it.

Unfortunately, with the advent of the CrossFit games I've seen many men and women follow the same path. It just isn't worth it.  see the "post" pics

AMRAP 10: 
  • 10 Toes-to-bars 
  • 10 Push-ups 
  • 10 Toes-to-bars 
  • 10 Wall Balls, 20/14 lbs
Box Squats

Triple Unders

Kettlebell Swings

Walking Lunges

Burpee Box Jumps

Squat Cleans

Its Pretty simple...

Bench Press

L sit Pull-ups

Judo is like dancing, only there is no music and the goal is throw your partner to the ground.

CrossFit is about constantly varied, functional movements, done at high intensity. I can't think of another sport that better adheres to these principles than Judo. Created by Professor Jigoro Kano, Judo is derived from Jujutsu while based based on modern sports principles. The aim of judo is to utilize physical and mental strength most effectively.

Put your new found fitness to use and try a class!

Squat Snatches