CrossFit Generation

CFG Summer Slam Teams 2013

    CFG Summer Slam Teams (bold name indicates team captain chosen by your CFG Coaches)

A. Kari, Angela, Deb, Sully, Christian, Sean M.

B. John B, Colby, Tommy, Andrea, Trish, Michelle B, 

C. Pam, Sara Doc, Sigs, John T., Gary, Zack 

D. Jim, Matt, Bill C., Mary, Sam, Amy

 

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CFG Tip of the Day: Tabata Training Explained

    A few athletes have been asking about Tabata and why we do it.  Tabata training was created by Izumi Tabata of Japan.  He did research on this training method and it has been proven, Tabata training not only improves aerobic capacity but also anaerobic as well.  Tabata workouts are great for when you're traveling as you can combine most any movements to get a good workout.  The Tabata design looks like this:

• 4 minutes long

• 20 seconds of work

• 10 seconds of rest

• Total of 8 sessions or rounds

Train Organized, Train Smart.

-Coach Bryan

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DAILY TRAINING

Plyometrics

4 x 5 reps - Depth Drops

MEBB

Overhead Squat

3,3,3,1,1,1

WOD

Tabata Front Squat (65)(45)

Rest 4 minutes

Tabata Pullups

CFG Tip of the Day: Learning the Double-Under

    Double-Unders are one of just many skills in the CrossFit arsenal.  They require timing, coordination, and power.  Some athletes pick up the skill quite easily and some struggle with achieving them.  I find that the best way to learn the skill is to practice them with counts of four.  Try the sequence of single, single, single, double-under and repeat.  Once that sequence starts getting into rhythm, start decreasing the amount of singles between the double-under attempts.  Soon enough, you will be able to string together double-unders.  Be fast with your wrists, light on your feet, and relaxed through your shoulders.

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DAILY TRAINING

Grip

3 x 1 minute sets:

KB Holds

WOD

4 rounds for time:

50 Double-Unders

25 Burpees