ThorntonFest

By 05/21/2012 wod

Despite the rain clouds, thousands showed up for this year’s ThorntonFest.  The weather went from frigid to warm to frigid again, but regular 500-meter intervals on our rower was keeping folks warm!  Top male time of the day was Aaron with a blazing 1:29, and we had a tie for first among the ladies: Susan and Brenn both came in at 2:05!  Congrats!

Scalability

If you think back to your intro session you probably heard us say that “CrossFit is infinitely scalable”.  Anyone, from your grandparents to a collegiate athlete, can do these workouts.  The key is scaling the work to each person’s skill level.  Don’t take this as a bad thing!  Going too hard too soon leads to poor form and injury.  We want to see you performing the movements flawlessly before moving up in weight or difficulty.

For instance, the workout “Tabata Something Else” includes pullups, pushups, situps, and squats.  Most of you new to CrossFit will scale the pullups to ring rows instead.  This movement mimics the “pull” of the pullup, without placing unnecessary load on your shoulders.  You still have to hold a flat body position and pull all the way to your chest!  Proficiency with the scaled movements will create strong, injury-free muscles and allow you to move up when you’re ready.

This is a key tenant to our program, ensuring long-term successes in and out of the gym!


WOD 21 May, 2012

Tabata Something Else:

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total number of reps.

 

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