We did a group WOD this morning:
Tabata bottom-to-bottom squats
then, 1 mile run
A tabata consists of 8 intervals that include 20 seconds of work (squats) followed by 10 seconds of rest. In the case of bottom-to-bottom squats, your squat starts at the bottom and ends at the bottom - there is no pause at the top of the squat. The 10 seconds of rest is to be done at the bottom of your squat. Count how many squats you complete during each 20 seconds of work. Your score is the LOWEST number of squats completed in any interval. Do the mile run immediately following the tabata and record time separately.
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Friday, June 24, 2011
Sunday, June 19, 2011
June 20 - 25
I can meet for group workouts this week on Wednesday @ 0830 and Friday @ 0900 if anyone is interested. Paul will be there Friday for anyone who has questions regarding obtaining or making equipment. You are all doing awesome...keep it up!
Wednesday, June 15, 2011
Thursday
Sorry to everyone! I need to move the workout up to 0830 tomorrow. I forgot about my son's swim lesson. I will be at the park at 0830. I am planning on doing the workout posted today on Fitness Estrella (Kettlebells and burpees)!
Sunday, June 12, 2011
June 13-18th
I can meet for group workouts this week on Monday @ 08:30 am and Thursday @ 09:30 am if anyone can make it. We will meet at Bouganvillea Park (Montecito).
Friday, June 10, 2011
New Poll
Thanks to everyone who has left their comments. I am really excited to have so many people that are interested in this group and the workouts. Any input is welcome, even if you have never done a workout. I have posted a new poll regarding workout times. If you are interested in meeting for group workouts, please take the poll!
Wednesday, June 8, 2011
Day #108
If you are a newbie start with the Day #1 Workout and continue from there in sequential order for the next 2-3 months.
If you have completed 3 months of Workouts from this site, then you have graduated to Fitness Estrella and should follow the workouts posted there: www.fitnessestrella.com
My goal with this group is to have a cohesive group of committed crossfitters that can meet for a WOD on any given day. I would like to have set days and a time that we can meet for WODs at the park, for example (Mon/Tues/Thurs/Fri @ 0930) or possibly have a morning group and an evening group to accomodate more people/schedules. This will require knowing the WOD you are doing that day and bringing the necessary equipment.
*Equipment can be bought through Rogue Fitness (one of the few places to purchase bumper plates).
*Craigslist and Play It Again Sports are great places to look for a weight bar, dumbells, kettlebells at low cost.
Box Jumps can be made (talk to Paul)
Wallballs can be made by filling an old basketball with sand
Sandbags can also be easily made and used as a weight
Jumprope - $4.99 @ Sports Authority
We can also make a pullup bar to hang on the ramada at the park
Let me know your thoughts!
If you have completed 3 months of Workouts from this site, then you have graduated to Fitness Estrella and should follow the workouts posted there: www.fitnessestrella.com
My goal with this group is to have a cohesive group of committed crossfitters that can meet for a WOD on any given day. I would like to have set days and a time that we can meet for WODs at the park, for example (Mon/Tues/Thurs/Fri @ 0930) or possibly have a morning group and an evening group to accomodate more people/schedules. This will require knowing the WOD you are doing that day and bringing the necessary equipment.
*Equipment can be bought through Rogue Fitness (one of the few places to purchase bumper plates).
*Craigslist and Play It Again Sports are great places to look for a weight bar, dumbells, kettlebells at low cost.
Box Jumps can be made (talk to Paul)
Wallballs can be made by filling an old basketball with sand
Sandbags can also be easily made and used as a weight
Jumprope - $4.99 @ Sports Authority
We can also make a pullup bar to hang on the ramada at the park
Let me know your thoughts!
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