Girls Gone Wild – Friday June 21st from 6-8PM**Teams have been announced. You can still register by clicking the link below. If you miss registration come in we will fit you in a heat!
Join us for a great night dedicated to a few of our Crossfit Girl Benchmarks! Athletes will be on Co-Ed Teams of 5 including scaled, intermediate and RX athletes! Girls Gone Wild will be run in a relay style! Each athlete will perform one of the Classic Crossfit Girl WODs listed below. There will be scaling options for each WOD. We will make your teams and you will decide together which athlete will take on which girl. All are encouraged and welcome to throwdown! To register please fill out THIS FORM
* There will still be GENERAL CLASSES at 4 and 5pm this night. The 6 and 7pm classes will be cancelled. All are encouraged to come in. If you miss registration, come in anyway we will fit you in!
Teams of 5 Relay. Teammates must tag before proceeding on to the next portion of the workout.
*We will also have an advance option for smaller teams that would like to take on two or more girl WODS!
Be Sure to Join us after for some Post-WOD celebrating at Shenannigans in Southie!
“Jackie”
1K Row
50 Thrusters (45/35)
30 Pull Ups
Intermediate – 35/25; 25 Pull Ups
Scaled – 750m Row; 30 Thrusters, 30 Jumping Pull Ups
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups
Intermediate – 15-12-9
Scaled – (65/35); Jumping Pull-Ups
“Karen”
150 Wall Ball (20/14)
Men – 10ft target
Women – 9ft target
Intermediate – (14/10)
Scaled – (14/10) 100 Reps
“Grace”
30 Clean and Jerks (135/95)
Intermediate – (95/65)
Scaled – (65/35)
“Diane”
21-15-9
Deadlift (225/155)
Handstand Push-Ups
Intermediate – (185/125) 15-12-9
Scaled – (135/95) Hand Release Push-Ups
The History of Tabata
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
Warm-up
2 Rounds
:40 on/:20 off
Ski Erg
Shoot Throughs on Parallettes (include a push up and a dip)
Muscle Snatch
Weighted Wall Sit*
*Perform wall sit holding medball at chest.
ADV – Hold away from chest w/ arms extended.
Skill
L-Sit
Alternating Tabata
L-sit hold
Plank Hold
WOD
Tabata Stations
20s work:10s Rest
Wallballs
Power Snatches (75,55)
Burpees
Ski Erg
Level 2- 65,45
Level 1- 55,35
Extra Work
80 T2b
5 Deadlifts (275/185) every time you break
Scaled – (255/155); 60 reps
ADV – (315/225); 120 reps