An Olympic Weight Lifting Certification taught by Burgener.
If you haven't already gone to one of the specialized certifications that are offered through CrossFit, it is highly recommended. Focusing for one or two days solely on Jumping Rope, Running, Swinging a Kettle Bell or Oly Lifting can be an invaluable experience. Working to master these movements will effect your overall performance immensely. Go to the CrossFit HQ main site for more info on specialized certifications.
Workout:
1/2 Tabata of the following (meaning, 4 rounds of 20 seconds of work, followed by 10 seconds of rest, only moving on to the next exercise after all 4 rounds of the first are completed):
pullup
pushup
situp
squat
Rest exactly 1 minute
Run 1 mile for time
Rest exactly 1 minute
Repeat the 1/2 Tabata workout from above
Go "all out" on the Tabata intervals as you only have to hold the score for 4 rounds, rather than the usual 8. Your lowest score for any round is still your overall score for that Tabata effort.
Who can run a sub 7 mile and match their first and second efforts of Tabata scores?
WE WILL BE HOLDING OUR 10 AM CLASS AS USUAL ON EASTER SUNDAY, MARCH 23rd. SEE YOU THERE!
