Double Tabata Mash-up

It was good to see returning faces tonight. I truly hope you stick with it. As a side note, please remember that CrossFit is a fitness program that is there to prepare you for life. You never know what life is going to throw at you physically or mentally and training to be ready is important. A great plus side to that is that 'form' - the human body - follows function. As you train you will also reap the physical benefits as well.

Likewise, your preparation is equal to your Power output. If something is to heavy, lighten the load a bit so you can speed up and increase your power. If something is to easy, go a little faster, increase the movement or add a little to the load. Each individual will have to be the final judge of that. But, INCREASED POWER = INCREASED INTENSITY =RESULTS (The good stuff)
I can't wait for Tuesday.

WOD:
20sec on/10sec off (8 minutes)
shoulder press/jump box

Total reps performed in 8 minutes
Matt: 147
Eduardo 162
Julianna 165
Barbie 175
Steven 195
Mike 188
Jerry 130
Samantha 182
Alyssa 230
Tina 212
Jackie 171
Bricelyn 182
Shedrenna 182
Beth 160
Jachin 225

Benchmark - Class #1

Everyone did great tonight for their first CrossFit Workout of the Day (WOD). Remember that a 'scaled' workout helps each person reach their maximum capacity. A higher 'Power' output brings about results every time. Bodies differ in need of scale and load not functionality of everday. Please leave your thoughts and coments. - doug d
"Benchmark"
For Time: R=Regular/ S= Scaled
500 Meter Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

"Scaled"
250 Meter Run
20 Squats
15 Sit-ups
10 Push ups- (Regular or Knees)
5 Pull-ups

Judah 7:40 (R)
Du 8:18 (R)
Julianna 8:02 (R)
Stuart 5:55 (R)
Barbie 6:37 (S)
Cassie 6:47 (S)
Steven 6:45 (2 laps/ S)
Mike 7:00 (S)
Jerry 6:58 (S)
Alex 6:30 (R)
Samantha 7:20 (R)
Alexia 6:57 (R)
Maria 7:15 (R)
Tara 7:29 (R)
Jaqueline 7:04 (R)
Bryclynn 6:24 (S)
Shedrennan 6:24 (S)
Linzie 6:52 (R)
Beth 7:40 (S)
Davriale 7:23 (2 laps/ S)