W.O.D. 12.30.09
Tabata This:
Row for Calories
Air Squats
KB Swings (35#/55#)

*Score will be total reps for each Tabata exercise/interval above added together.

What is Tabata?
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

12.30 Class Times:
12:00 Noon

"We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It's not about denying a weakness may exist but about denying its right to persist."
-Vince McConnell


Miranda said...

Hi CrossFit friends,
As some or all of you know I am heavily involved with animal rescue. The rescue that I am involved with just lost their food bank donation due to the decline in the economy. Since the rescue is volunteer based and we do not have a shelter, just foster homes, we had been receiving donations from different organizations to help with funding. When companies cut back the first thing to cut back on is donations. Sadly, we can not afford to feed all the dogs we currently have in foster care. If you or anyone you know has food that they could donate it would be greatly appreciated. ANY type of dog food will be accepted. Thank you for taking the time to read my post.

Unknown said...

Miranda - could you give me your email address, please?
I have some things to donate...

Miranda said...


Chris P. said...

2nd day of free wods @ Crossfit Central, about 40 were there yesterday at 6am and 30 today. They are running 3 free classes per day:

Tabata (only 6 rounds of 20 seconds on/10 seconds off at each station, not the standard 8):

unanchored situps
kb sumo-deadlift high pulls, 55/35
Roman twists with medballs*
pvc overhead squats

Lowest numbers:
Chris - 15, 12, 20, 10, 12
KDitty - 8, 10, 8, 8, 7

Swine said...

Results: (Total Scores only)

Jim C - 31
JZ - 29
Jen S - 30
Evan - 35
Kelly - 22
Patti - 28
Olan - 24
Jerry - 34
Katie - 25
Sam B - 29
Kristen - 40
Donkey - 23
Donkey - 23
Granny - 38
Rob - 35
Hannah - 27
Laura - 35
Tim - 40
Miranda - 29
Steph - 27
Joe (sub) - 30

Great job tonight. Everyone pushed themselves today and it was again fun and an honour to coach you all.

Shawn Tammaro said...

I did the first workout in "starting strength" today.

115 lbs press 5 reps x 3 sets
225 lbs back squat 5 x 3
max dead hang chin ups 13,9,6.

Kind of a cool program designed to build a lot of strength. I might use it as a supplement to the awesomeness of crossfit.