VAGABOND WOD-5/11/09
Today was a mesh of alot of the Fundamental Movements and technique. We strayed away for a couple of days with some Strength Days and Met-Con Workouts. However, today was all fundamentals and the guys and girls did a great job. I came up with a workout that would gas the guys, but also give them some practice and technique work during the workout. I came up with a ” Tabata” type of workout that added in two of the fundamental movements and the other WOD was centered around Medicine Ball Cleans. Each person who performed the MAIN WOD today said that they were not overly tired, but just fatigued and broken down, which I was shooting for when I decided to make up this workout. Great Job Today Everyone, and Keep Up the Good Work!!
Here is an article on the importance and simplicity of the “Tabata” Scheme. Any Workout you perform with Tabata can deal with Air Squats to Push Press. The great thing about Tabata Style of Workouts is the brutality it brings to your body, but also the sound fundamentals it teaches you during the workout. This type of workout for 20 seconds on/10 seconds off for 8 rounds is perfect for the traveling person and overrun housewife. You pick the movement and do the prescribed protocol for the time period.
Hard work out whole body failure. got 264 reps. Still hurting today.