Friday 100730

Strength

Deadlift

3 – 3 -3 -3 – 3

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

IMG_1164

Today will be Juli's last day in the box for a while as she heads out for an internship. Best of luck Juli, we'll miss you!

There are a lot of folks in the box sporting the Vibram five fingers and several wearing the Newtons. Barefoot/minimalist runing is catching on big. Thanks to Keane for finding this video at www.crossboxx.comand sending it our way! It's pretty cool – there are some slow-motion videos of barefoot running and running in traditional shoes, as well as some drills to help convert to the minimalist style. Check it out and who knows, maybe you'll start looking forward to the 800 meter runs? Well, maybe not but you might hate them less!!! 

14 thoughts on “Friday 100730”

  1. Juli, if I don’t see you tomorrow, good luck on Saturday and with your new internship. We’ll be there to cheer you all on (at least through the first work out). It’s been great getting to know you and work out with you, and you’ll be missed!
    Everyone else competing in Battle Ready, good luck and kick butt! Can’t wait to see you all wearing the black bandanas Tupac-style representing Evolve…good idea, Mike. 🙂

  2. I love that Juli even color coordinates her awesome socks w/ the rest of the outfit!!!! Who will carry on the crazy stripe sock tradition now??? I may have to get a pair in honor of you!!!
    Good luck to everyone competing in the Battle Ready Open!!! I can’t wait to cheer you all on:) GO EVOLVE!!! Tupac-style, I like it:)!!!!

  3. I always color coordinate, its the only way to go. i’m excited for my socks on Saturday…hopefully they’re actually needed in a wod, either way i’m wearing them. Shar please keep the tradition going by keeping your shins blood free 🙂
    if i cry tomorrow, no one is allowed to make fun of me!!

  4. Juli- glad you did not see my outfit yesterday, it did not match at all however both short and shrt were clean! are you going to be in the box at 5?
    Good luck to all the battle ready folks. Sims Family will be there sometime during the day to cheer you all on.

  5. Such a sad day for Evolve, we will miss you. You have been an inspiration for all of us and I can’t wait to see what you do on Sat. I don’t think I have met someone who loves CrossFit as much as you do!

  6. Juli- I wish you the best of luck at your internship you will definately be missed. You definately pushed me during a few WODs and I will miss that. You have a great spirit. Keep sporting the socks!!
    Good luck to everyone tomorrow. The kids and I will be there at some point to cheer you all on! Go kick butt EVOLVE!!!

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