Looking for a fun way to start the day, maybe you're leading a meeting at work and you want to make sure everyone's awake. Or maybe you want to punish the team you coach for misbehaving. Whatever the situation Bottom to Bottom Tabata Squats can solve all you problems. Watch the video below courtesy of Crossfit.com of people having a blast with Tabata Squats. Break these out at your next party and you're sure to be the party favorite.



Workout of the Day
8 rounds of 20seconds followed by 10 seconds rest.
Continuously running clock for a total of 3:50mins.

Bottom to Bottom Tabata Squats
Tabata Pull-ups staying on the bar
-Score is lowest number of reps

Workout of the Day
Seven sets of the sequence for five rounds:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed

The Push Press is one of the fundamental Crossfit movements. It is a progression from the press and requires using the hips to help drive a heavy weight overhead. A student must master the Push Press before they can attempt a Push Jerk(the most advance overhead movement). Below is a video from Crossfit.com which helps to correct some of the common mistakes seen in a Push Press. Watch this video and then practice with a PVC pipe.



Workout of the Day
5 Rounds for time of:
12 Push Press - 135lbs
20 Box Jumps - 24" Box
-scale as needed-
20

I often tell people that Crossfit is an intense strength and conditioning program that the NAVY SEALS are using but, can also be scaled for anyone from a preschooler to a grandparent. In the past I posted video and Crossfit journal articles showing 65-80 year olds doing Crossfit workouts and the benefits they are getting. On the other end of the spectrum are the kids. The benefits from starting your children in a safe exercise/sport environment will last a life time. Unfortunately, many schools across the country have been forced to make cut backs and most of the time the first thing to go is the Physical Education program or number of PE classes kid will take. I also don't know of to many schools were children are being taught about proper nutrition at a young age. It's no wonder 2/3 of America's youth are now overweight or obese. We have to put a stronger focus on teaching children early and often about the importance of nutrition and exercise. The statistics on children fitness levels are horrible if not scary. We need to make changes. As parents its important that you are teaching your children the benefits of health. Start you kids in youth sports leagues, enroll them in gymnastics here at MarVa Tots or teach them Crossfit exercises.


Crossfit Kids Class at Brand X in California

Workout of the Day
3 Rounds for time of:
15 Clean n Jerks
15 Box Jumps
15 Kness 2 Elbows

I was on zonediet.com today and I came across an interesting product. They sell a "Zone" pasta. It's very high in protein and its zone balanced. Simply add some olive oil and you have a complete zone meal. I know this would be great for pasta lover like myself. I'm yet to try it so I can't comment on the taste but, I will be ordering some soon. Has anyone tried this stuff? Post to comments.

You can get more detail and order the pasta or other zone products form zonediet.com



Workout of the Day
AMRAP in 20 mins of
4 Clean n Jerks
8 KB Swings
12 Burpees
16 Pull-ups