Tabata Rows

WOD

Dynamic group mobility before the WOD

Tabata Rows - 8 rounds 20 secs on, 10 secs off

Rest

100 KB Swings for time 1.5/1 pd

100 Sit-ups for time

Post shortest distance in meters for tabata row score and times

OLY Class in the morning @ 8 am!

"Old to New"

I see it happen every year around this time, people start out the new year with a desire or goal of changing old habits into new ones, but they end up missing the mark or never reaching their goals. Why is this? Most people who start out with a goal for the new year are well intentioned to reach it, but lack the skill set of habits to reach it. Here are some tips that I have found create success when wanting to change old habits into new.

Write your goal down and commit to a date to reach it

Develop a simple PLAN to achieve your goal

Immediately develop accountability with someone else who you trust and respect

Start "small and simple" don't overwhelm yourself with huge change initially

Do something everyday to reach your goal - the key to your success is hidden in daily routine

Once your goal is reached, celebrate!

So, you want to be fitter for the year? What is your specific goal, what is the plan, who are you being accountable too, what small steps have you created, are you doing something everyday, once you reach it how are you going to celebrate?

Comments

Tina Neuwirth commented on 21-Jan-2011 07:53 AM

Way to stick it out today AM crew! That was a killer! Make sure to STRETCH - hips, abs, and wrists (if your grip is sore from grabbing that KB). I did the Tabata row (a little conservatively, and the first one I was saying bye and not exactly going as hard as I should have): 76 (low, first round), 80, 80, 79, 80, 80, 80, 81. For those of you tall, powerful guys who were not happy with your numbers, go to Crossfit.com or Concept II site and watch some video for helpful form tips. I also did the KB swings with the 1 pood but had to break it up more than normal: 4:47. Did not do the sit ups for obvious reasons! I have about 3 weeks to go (if she's on time)! Have a great weekend everyone.

Peter commented on 21-Jan-2011 12:47 PM

Rough morning! I'm still recovering. Tabata rows: 117-113-108-102-99-95-95-96. A score of 95 overall. I felt really ill for some reason after this and had to take an extended break. I came back for the 100 situps and finished in 3:24. I then tackled the 100 KB swings as Rx'd and unbroken coming in at 2:59. Remember...the more you rest the harder it gets! Have a good weekend!

Corey commented on 21-Jan-2011 08:00 PM

Rows - low of 99. 114, 114, 111, 108, 105, 101, 99 (doh!). Well below my last tabata rows. Must have been the fried okra at lunch. Let that be a lesson to you HFB people. Kettlebell - 3:22. Had to rechalk my hands after 60. Sit-ups - 2:56 the ladies killed it tonight!

---

Post a Comment

Name (optional)

Website (optional)

Email Address (optional)

Please fill in the text in the image in the box below

Your comment