box jump

Tue 120605 - CrossFit Harrogate WOD

1. Warm Up

2. Strength Training: Back Squat 3-3-3-3-3

3. Conditioning:

8 rounds for total reps:
20 Seconds Thruster 35/20
10 Seconds Rest
20 Seconds Box Jump 25"/21"
10 Seconds Rest 

4. Recovery

"During my time working with the Japanese speed skating team, the head coach, Mr. Irisawa Koichi, had me analyze the effectiveness of his training regime that involved a rotation of short burst of maximum effort followed by short periods of rest. Although Coach Irisawa pioneered the idea, somehow it became named after me (laughs). The current regime consists of repetitions of 20 seconds of intense work, followed by 10 seconds of rest. This means that, excluding warming up and cooling down, the exercise can be completed in only 4 minutes if repeated 8 times, more than enough to make even a fit person exhausted. The idea has become bigger than I imagined and now if you search this on Google, you will get about 200,000 hits.

In general there were two types of exercises, low-intensity exercises for longer periods of time that improved endurance, and exercises such as sprints that improve your ability to sprint, but have no effect on aerobics or endurance. In contrast, the Tabata Protocol draws on the advantages of each."

Professor Izumi Tabata.

Wed 120516 - CrossFit Harrogate WOD

1. Warm up

2. Strength training:
Deadlift, 5 x 5 reps @ 75% of your 1 rep max

3. Conditioning: five rounds for time:
50/35 kg thruster, 5 reps
32/24 kg kettlebell swings, 5 reps
30/24" box jump, 5 reps
Chest to bar pull up, 5 reps

4. Recovery

Tue 120515 - CrossFit Harrogate WOD

1. Warm up

2. "The Filthy Fifty"; for time:
25/21" box jump, 50 reps
Jumping pull up, 50 reps
16/12 kg kettlebell swing, 50 reps
Walking Lunge, 50 steps
Knees to elbow, 50 reps
20/15 kg push press, reps
Back extension, 50 reps
20/14 lb wallball, 50 reps
Burpee, 50 reps
Double under, 50 reps

3. Recovery

Please have a look here for the times from the last time we did this workout. Apparently one of you asked Tristan if we could do this workout so he was only too happy to oblige!