NO OFFICIAL WEEKEND WARRIORS THIS WEEKEND. THE GYM IS CLOSED FOR THE CROSSFIT GAMES IN CARSON, CA. We still have a workout for your though. . .
Tabata sprints- sprint all out effort for 20 seconds, rest 10 seconds, sprint 20 seconds, rest 10 seconds. . . continue until 8 total sprints have been completed. Workout lasts a total of 3:50 (4 min if you count the 10 second rest at the end). Many phones have apps for specifically this type of workout timer. Often the best and most effective way is to take turns, one person times and lets the runner know where they are on the clock, the other sprints. Push through the middle sprints! this will be one of the most intense workouts you've ever done if you give full effort. Probably want to warm up with a mile or two of light sprinting and walking intervals .
Another wod: 1 burpee the first minute, 2 the second, 3 the third, and so on until you are unable to complete all the burpees in the allotted minute. This format can be used well with pullups, pushups,handstand pushups, olympic lifts, etc
Or go for a swim, bike ride, row, or try a new sport (go skydiving with a CF SoCal shirt and recieve a free months membership!)
Post choice of workout, exercise, or activity to comments. Have a great weekend! see you next week!
Watch the CrossFit Games 2011 live at http://games.crossfit.com/
