CrossFit Oakland

Well tomorrow is tabata something else...

-how about sit ups
-push ups from the knee
-superwomen: hold for the entire 20 second count each tabata

get a handy man or woman to put some eye bolts in your ceiling then hang rings. You can borrow mine if you dont have any. I expect a muscle up by the time yer feet have healed. You could also hang them over your bed for adult games.

Okay, Trainer Brad sez -

1. plank, face down, on the knees
2. what's that little wheel with the handles? On knees, grab the handles, slide out, slide back....? I can't remember seeing anyone use it, let's lend it to her.

Send her one of those yellow 14# balls. She can lay on the couch, watch soaps, and move that ball around!

Also, tell her to get in to the gym to visit, it will help the recovery (so sez Dr. Brad).

How about working on her bench press? She can start with pets or small children and work her way up to her mom or dad, whoever is bigger.

Buy 20# dumbbells.

OK, I'll have more a little later, but seriously, if you can get some 20# DBs, the possibilities are endless for extremely effective programming; so much so that you can actually return to CFO in better shape than when you left, with skills you didn't have (yes, your lower-body conditioning will suffer a little but you'll be able to add so much more in terms of trunk stability, and upper-body pushing and pulling power).

But you need heavier dumbbells!

So, to summarize: she should sit up on a bed, couch, or bench and watch soaps with her pets, then go out and buy some dumbbells. Oh, and play some extremely effective adult games. Sounds fun!

What ARE those things called with the wheel and handle, anyway??She might want to order one. ;-)

3 rounds of max reps of pushups (from the knees if you can't use your feet) and situps. post number of reps per round. if pushups from the knees is too easy, elevate your legs or wear a heavy backpack.

for kettlebell enthusiasts out there, I just did a good w.o.d. as many rounds in 10 minutes of:

5 kb snatches each arm -1.5P
5 push presses each arm - 1.5p

most of you probably have no idea who i am :p

I'll be back soon.

Lau - sorry I never got back to you. i suck.

Not to sidetrack the conversation...but I didn't get a chance to do the Tabata workout today, so I'm going to be doing it during tomorrow's 9am class.

It would be great if a few others would join me so I don't have to face the music all by myself!

can you balance on one leg? if so, you can wrap a towel around both doorknobs of an open door and do "towel" rows. then you can do tabata intervals of towel rows, pushups and situps. back to back like todays w.o.d. maybe do supermen for the 4th tabata exercise.

Mike!

I'll join in. I was too sore from the two previous workouts... What is the crossfit recommendation when we are so sore that sitting hurts? Take a day off? OD on aspirin?

Anyhow, Mike, I would love to Tabata something with you!

I will tabata at 9:00AM

BTW--we have secured 25 pound dumbbells for our friend, so please share the workouts!!

"Black Jack" AKA "Twenty-One"

21 Push-Ups
1 Sit-Up
20 Push-ups
2 sit-ups
19 Push-ups
3 Sit-ups
18 Push-ups
4 Sit-ups
17 Push-Ups
5 Sit-Ups
16 Push-Ups
6 Sit-ups
16 Push-Ups
7 Sit-ups
15 Push-Ups

etc. until you reach 1 push-up and 21 sit-ups.

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