Here Dr. Paul is seen doing a Tabata at Crossfit Cape Ann. Because there was a limited number of rings for the amount of people, this is somewhat of a modified Tabata in that it was done in twenty second intervals (instead of the customary 20 seconds of work, 10 seconds of rest).
CFCA owners Jon and Karen Conant are getting their team together for the Bonfire Mauli Ola 100 Day Challenge Crossfit “Throwdown” at the closing party on the beach in Hampton, NH this August. Will you be there? Come watch, come participate, come have fun – IT’S A BEACH PARTY with psycho Paleo Crossfit health fanatics!
This warm up work, which can also be done with PVC pipe, is SOOOOOOO overlooked – it’s essential for keeping the shoulders from getting injured AND it can be a stand-alone shoulder injury rehab exercise that works miracles.
Do these faithfully before every workout and you will be rewarded with increased shoulder flexibility in addition to decreased injury.
Instructions: 3 sets of 3 reps per movement: complete all sets of one movement before progressing to the next. Select heavy weights for each movement (add weight to pull-ups only if all reps can be completed without challenge). Increase weight between sets as necessary.
Instructions: Perform alternating sets of goblet squats and deadlifts with dumbbells in an ascending rep scheme – 3, 6, 9, 12, 15, 18, 21 (3 goblet squats + 3 deadlifts, 6 goblet squats + 6 deadlifts…) focusing on technique, range of motion, and core stabilization throughout rather than speed. Record weight used and time to complete.
Challenge: 5 minutes practice on Kipping Pull-Ups looking for max consecutive reps