You might remember Eva Twardokens as a ski racer (two-time Olympian, six-time national champion, bronze World Cup medalist). But these days, she's setting new American records as a weightlifter, thanks to a fitness program called CrossFit. CrossFit is "constantly varied, high-intensity functional movement," which is to say: less fancy machinery, more old-fashioned rope-climbing, sand-bag lifting, kettle-bell throwing, etc. (Think Sylvester Stallone yoked to a plough in Rocky IV.)
CrossFit East Bay WOD @ BIW 091004
Who is up for changing social climbing to social skiing??
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WOD 091004
11 and Noon (Note permanent schedule change)!
Deadlift 5-5-5-5-5
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Don't think I can do Max effort deadlifts. Hip flexor will start hurting. Maybe next week. I think i'm going to perform the following substitutes:
5-5-5-5-5 Press
+
21,15,9 overhead squat + burpee
Workout Summary:
Row 1000m - time: (Forgot to Record)
Mobility Ex
Tabata Squat: 15
5-5-5-5-5 Press
100-110-120-125F x 2-120F x4
(15-20mins rest)
21-15-9
Overhead Squat 95#
Ring Dip (No kip)
Time 29:22Rx - The Dips were the bottleneck by far.