Trailhead Crossfit

12/30/2010

Todays workout comes direct from the main site

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

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12/28/2010

4 rounds for time of:

7 front squats, 135 lbs

12 pull-ups

21 ab mat sit ups

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12/24/2010

Merry Christmas Eve!!

"Christmas Ev(il)"

5 rounds for time of:

40 virtual shovelers, 45 lb plate at bars end*

 50 walking lunge (25 per)

35 push ups

10 power clean, 135 lbs**

* women use 35 lb bar with 10 or 15 lb weight

** women use 95 lbs, 80 lbs or med ball cleans with 14 lb med ball…HIPS!!!!!!!!!!!!!NOT BACKS!!

Also, as of tonight (12/23/2010) we are now officially operating as Trailhead CrossFit.  New website should be launched within the next 2-3 weeks (please have a bit of patience as i get it going with my limited skills and a HTML for dummies book!)

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12/21/2010

"Lynn"

5 rounds of:

body weight bench press, max reps

max rep pull ups

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12/17/2010

7 rounds for time of:

1 power clean

10 ab mat sit ups

10 push ups

Bryan got his PR deadlift at 405 lbs!!! 
 
 

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