The WOD for the 5am TUE class was Tabatas.  A Tabata workout always focuses on a group of exercises, normally 5 to 6 different moves.  Each exercise is set up at a particular station.  You are assigned to a station and perform 8 sets of the particular exercise before moving on to the next station.  Each set is timed and you do as many reps as possible in the allotted time.  The time frame for Tabatas is 20 seconds “on” for the movement, 10 seconds rest = 1 set.  Repeat x8, then rotate to the next station.

TUE 5am Tabatas:  Rowing, Hand Release Push-ups, Kettlebell Swings (25 lbs), Reverse Rope Climb & Squats.

Remember, each move requires 8 sets before moving to the next item on the list.   Most of these are things we do a lot.  However, the Hand Release Push-ups were new as well as the Reverse Rope Climbs.

Hand Release Push-Up – Just a drill to get us down and dirty all the way to our bellies before “pushing up”.  Normal push-up stance, go down to belly, lift hands  up (release hands from floor), then push back up.  Great photo of a lady from SnoRidge CrossFit doing the release here:

Reverse Rope Climb – Way harder than it looks.  I was so relieved to realize that we didn’t have to climb UP the rope that I didn’t think about how difficult it would be to go backwards, or in reverse!  We leaned back holding the rope til it was taunt, then slowly moved down the rope.  In theory, we would get all the way down to the ground where our backs would be touching, then climb back up.  Super hard.  These ladies from CrossFit Camden are really rocking it below.  Let’s just say that I didn’t look as graceful.  “

Then we finished the CrossFit session with 25 Knees to Chest.  This is obviously our newest and most favorite move.  We will be rockin’ some serious “abs of steel” by spring so watch out!  I may even get out that pull-up bar that I wasted money on purchased earlier this year and do a few of these at home, on my own.  Maybe.  Or maybe not.

** Working Hard to Get Stronger ** Amanda – TooTallFritz **