The Numbers: 1/13/11

Posted: January 14, 2011 in CrossFit, Training
Tags: , , ,

Due to work going late for some, and business travel for others, it was just Jamie again tonight! I told him he just liked the 1:1 attention, and that he told the others not to come in, but he denied it.

Tonight we stayed away from a “barbell strength” movement since the focus for the first half of class was going to be, simply put, “core strength”. Jamie knew right up front that he would be performing 2 mini-workouts this evening.

The first was a 2-rounder, where he had to “accumulate” time in certain positions before moving onto the next part of the workout. After he finished this and had a few minutes rest, I introduced him to another CrossFit favorite: Tabatas!
He’s had a pretty fun two days, huh?

Workout of the Day:
WOD #1
2 Rounds for time of-
1:00 Handstand Hold / 1:00 L-Sit Hold / 1:00 Back Extension Hold

WOD #2
Tabata Intervals for-
Air Squat / Row (for calories)

Athlete Results:
WOD #1
Jamie- 19:25

WOD #2
Air Squat (done holding a 10lb plate)- 12 / 12 / 13 / 12 / 10 / 12 / 10 / 12 – 93
Row (for calories)- 5 / 8 / 7 / 7 / 7 / 7 / 7 / 8 – 56
Total Score- 149

  1. Joe says:

    That row has gotta be a killer after those back extension holds.

    Is the calorie goal so it’s more trackable? I have noticed that wattage is also a popular measure…

  2. Joe,

    I’ve also seen wattage used in some instances. In my opinion, with workouts like these (Tabata Intervals, specifically) maintaining a consistent calorie count (or meters covered) tends to be the most effective way to break down exactly what you’re going for in the next 20 second interval, even when you’re in that hypoxic state!

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