"Tabata Me Up"(4.14.2011)

A Little Fun with our Ample Amount of Tires! Pat was not forced to do this, but encouraged us to roll him 150 feet!

I. Muscle-Up First:
I just want to give a big shout out to some of the people who got their first muscle ups today during the workout. These are the days, that I truly grateful to be a trainer and see some great things within Vagabond CrossFit. With hard work, persistence, and determination, anything can be possible and these guys are truly great examples of these values and characters.
New Members to the Muscle-Up Club:
Bruce- 2 Muscle-Ups
Matt Donahue- 6 Muscle-Ups
AJ FitzPatrick- 3 Muscle-Ups
Matt Simonson- 3 Muscle-Ups
II. Free Introduction Class on April 16th, 2011:
Just a reminder Vagabond CrossFit holds a Free Introduction Class @ 11:00 am to all new prospective clients at Vagabond CrossFit. Please email Kevin or John Thomas to confirm your appointment on Saturday, April 16th, 2011 at 11:00 am.
Email contacts:
[email protected]
[email protected]
III. Strength and Conditioning Workouts of the Day:
A. Push Jerk, 1-1-1-1-1
*Compare to October 18th, 2010.*
*Go for a new 1 Rep Max*
B. “Tabata Me Up”
Tabata Squats
Rest 1:00 Minute
Tabata 10 m Shuttle Run
Rest 1:00 Minute
Tabata Sit-Ups
*Tabata Protocol is 20 seconds of work, then 10 seconds of rest for 8 Rounds.*
IV. Competitors Schedule Workouts of the Day:
A. Handstand Push-Ups, Every Minute on the Minute, Perform 3 Reps on the Minute for 10 Minutes
B. “3 Frans for Time”:
21-15-9 of:
75 lbs Thrusters
*Rest 4:00 Minutes between each set.*
*This is meant to be fast and intense.*
Post Weights Used and Lowest Number of Reps to Comments.