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

Mon 120507 - CrossFit Harrogate WOD

1. Warm up

2. Conditioning: for time:
Run, 400 m
42.5/30 kg thruster, 21 reps
Pull up, 21 reps
Run, 300 m
42.5/30 kg thruster, 15 reps
Pull up, 15 reps
Run, 200 m
42.5/30 kg thruster, 9 reps
Pull up, 9 reps

3. Supplementary: three rounds of:
Janda sit up, 5 reps
Rest, 60 s

4. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.

Thu 120503 - CrossFit Harrogate WOD

This is Alex's last workout with us so we thought this would be a fitting send off. Everyone in the CrossFit Harrogate community would like to wish him the very best of luck in his future adventures. Hopefully we'll see him back here sometime in the future - he'll always be very welcome.

1. Warm up

2. Conditioning; "The Seven", seven rounds for time of:
Handstand push up, 7 reps
60/40 kg thruster, 7 reps
Knees to elbow, 7 reps
112.5/70 kg deadlift, 7 reps
Burpee, 7 reps
32/24 kg kettlebell swing, 7 reps
Pull up, 7 reps

3. Recovery

Please have a look here and here for details times, scores, comments and videos for part 2 of this workout.