Running, and the Windmill Complex Returns….

Windmills
The Wednesday night main event was the handicapped mile. We ran a mile the previous week, and recorded everyone’s times. This week, everyone started in reverse order, handicapped by their times from the week before. Everyone finishes at the same time, plus or minus any improvement! The finish was pretty hectic. Congrats on some nice times!

We followed this with light/high rep one arm snatches to windmills, with a focus on shoulder stability.

Trevor’s Sweat Angel

Kettlebell sweat angel
Not content to rest following a grueling workout, Trevor’s sweat angel gets busy with some kettlebell swings.

Bill’s B-day WOD

Bachar2
Bill A made a return from the mountain, right in time for a birthday WOD. No photos of Bill in action, but here is the ladder portion of the workout….
Bachar1

Flow Fit

Flowfit1
We had a huge class Wednesday night! Thanks to everyone who came to workout.
Flowfit2
We did FlowFit as our workout, 20 rounds in 20 minutes. Everyone got in quite a few practice reps beforehand, as well! (~150 squats without realizing it - well, until later…)
Flowfit3

Touched by Tabata

Five people in the morning and 15 in the evening were touched by Tabata. For those not familiar, the Tabata Protocol requires 8 rounds of 20 seconds maximal effort followed by 10 seconds of rest. It turns out to be a very potent 4 minutes!

We completed Tabata intervals for five different exercises and took our lowest set of reps as our score. Don’t say that Rochelle and I were mean though, because we gave one minute of rest between each exercise!

Timing yourself doing Tabata workouts is a serious pain, so here’s an mp3 to make it easier. After a brief 10 second into, it starts with 8 rounds of 20 seconds of music, and 10 seconds of rest. Load this into your iPod and put it on repeat. Jump rope, run, do burpees, do whatever as hard as you can when you hear the music. Rest when it is silent. Relive the joys of this workout over and over again at home!

Touched by Tabata -mp3

Saturday 2/16/08: the DB pace line

DB Pace Line1

An experimental group workout today. A DB pace line; one 14 person team. Last person runs to the front of the line, all others do reps. The line travels 400m, while doing push presses, DB deadlifts, hang snatches, and DB squats.
DB Pace Line2

Lots of reps! We went light for the first try at this one. Heavier weights next time!!

← Previous PageNext Page →