Interval Training
Nice pic, Ben!
We’ve been talking a bit about the usefulness of sprints and interval work in our training. The workout today is a great example of this idea in motion. We’ll have 3 3-minute rounds of work separated by a minute of rest. The goal here is to hit the redline, let ourselves recover a little and then get after it two more times. We’re scaling pushups today perhaps a bit differently than you are used to in order to minimize the amount of time we need to transition from pullups to wallballs and back (bands get so cumbersome…)
Our party this Saturday will be invasion style. What does that mean? Well, we’re going to show up to Precinct in Union Square early (around 7pm) and take over the bar. Come join us in revelry and if you get there early enough, a certain pink haired individual who will remain nameless just might buy your first round.
If you’re still reeling from some less-than-ideal lifestyle choices from over the holidays and are interested in getting some help to get back on track, Coach Mandy from over at CrossFit Fenway is organizing a team for a Whole Life Challenge. Here’s an except from here description:
Had enough Christmas cookies and egg nog to last a lifetime? Did you overdose on Oreo cookie balls? Looking for a way to get back on track towards PRs? CrossFit Fenway is doing our first official team for the Whole Life Challenge starting Saturday, January 11, 2014. I’ve mentioned this challenge on the blog before but I’ll break it down and explain why I like it so much.
“What Is It?”
The Whole Life Challenge is an 8-week challenge that tracks and encourages good eating, exercise, and lifestyle habits. There is a one-time registration fee of $49 which allows you access to the site with the rules, allows you to track your progress, and discuss how it is going with the fellow CrossFit Fenway members!
If you are interested, click here to see the full description and to sign up!
Skill:
20 minutes ME handstand hold (facing the wall, as close as you can get with a solid hollow body)
WOD:
3 rounds
AMRAP 3
5 pullups (scale to jumping pullups or ring rows, no bands)
10 wallballs
1 minute rest
Skill: Got some good time in a handstand, awesome instruction from JT and things I need to work on to make them better.
WOD: 3+13, 3+5, 3+3 wallballs are hard
Any other CFSVers thinking of trying the Whole Life Challenge? My fitness is so compromised from the holidays, I’m pretty sure I could improve my workout performance over the next 8 weeks even if I only eat twinkies and beer. But kale is probably a better choice.
I’m thinking about it Hillary! I’ve been pretty good about eating at home, but at school my closet is full of candy and I can’t resist!
I’m thinking of doing it too!
maybe those of us who do it could try to do the same WOD to start and finish. And share chard recipes. 😉
I was thinking of using the dead-lift/Rowing day as my workout. Did you guys both do it? We could always pick another. I have a running google spreadsheet (not very organized) of whole30 approved dishes…happy to share!
Did someone say twinkie and beer challenge? I’m in!
Don’t ask me how I remember this article …
http://theweek.com/article/index/241315/twinkie-and-pabst-blue-ribbon-are-a-match-made-in-heaven
Now we’re talking!
This is really cool, and totally unrelated to today’s blog and workout: Training for olympic speed skating. Some of it looks familiar!
http://well.blogs.nytimes.com/2014/01/09/the-workout-speed-skating-with-eddy-alvarez/?hpw&rref=health
Nice to feel the strength of that shoulder unit going in to the handstand work, and great scaling tips from JT.
WOD: 3+8, 3+9, 3+10 with jumping pullups. I hadn’t felt nauseous at the end of a workout in awhile. It abated quickly, so I took it as a sign that I pushed Just hard enough.
Awesome work from the 7:30 crew – you guys are like beasting dualy trucks, all of you :).
I didn’t keep track of my handstand time.
WOD: 3+13, 4+1, 4 RX with pink ball 😀