Tabata Another Way

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are tabata Push-ups, the second 8 are squats, the third 8 intervals are thigh touches, and finally, the last 8 intervals are Tabata Rows. There is a one minute rest between exercises.

Recover.

Muscle-up and Ring Dip Skill work

Don't forget how much this helps!

Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.

Tribe Wars This Sat at 12pm!!

2 events:

Event 1:

A series of bars will be set up (one of set weights for men, one of set weights for women) - each one will be increasing in fraction by weight (10lbs. for men, 5lbs. for women). Within in the space of 30s you must clean and press the first bar, after this you must clean and press the next bar, within the next 30s... and so on and so forth until you cannot press within the time given.

Standard for "clean" is whatever you need to do that brings the bar from the floor to the shoulders. You must be paused in the racked position (bar sitting in contact with the shoulders) before beginning the press. The elbows must be fully extended (as far as mobility permits) in order to qualify as a completed press.

Event 2:

And a bodyweight movement ladder:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of burpees alternated with pullups.

Chest must touch the floor. Hands must be raised to clap above the head so that ears are visible from the side. You must leave the floor in a jump at some point upon ascending from the floor.

Pullups must begin in full extension (as mobility permits) and chin must clear bar.

Costumes STRONGLY encouraged and the best one will be rewarded with a prize we haven't given away yet.

If you are participating please be sure to sign up via email (crossfittribe@gmail.com) or, if you are already a member of the Tribe, on the Google Calendar. Spectators welcomed!

Athletes report at 11a. Event begins at 12p and should go no longer than 3:00. We'll be headed to the POP SHOP after that!

Unless you've been living under a rock you may have heard that yesterday was the first day of the 2009 World Series. If you've played baseball or softball in your life what position have you played?