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To kick off the New Year here is my first in the new series “Time to get your head out of your ass.” I call it #1: “Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life itself reward this kind of fitness and, on average, punish the specialist.” -Greg Glassman Sound familiar? It should if you’ve been with us for any amount of time. Look at fitness as a linear continuum. On the far left we have the ultimate Endurance Athlete, let’s say a Triathlete for example. On the far right we have the World’s Strongest man. In 10 years as an Affiliate I’ve worked with many Triathletes. I’m proud to say that one of my good friends has competed in numerous Ironman Triathlons. Not the ones you buy your way into or the the ones at the Regional level but The Show itself. He swears that adding CrossFit training to his programming is what put him over the top. So I ask you, what do I gain by living on either extreme? I can lift heavy shit but I can’t run 400m all out without feeling like I’m having a stroke. I can run all night and swim all day but I’m lost if I have to move laterally, quickly and climb over a wall wearing a 40 lb ruck. The ruck can be a backpack full of books or a bag of groceries, or a toddler. The wall can be a flight of steps. The fact is that life has and always will reward the generalist and punish the specialist. So for all of you who don’t get it, good luck when you “focus on your endurance” or “train to get strong.” Weeks, months even years from now you will be far behind where you would have been if you had stayed the course. The upside? Make room for the next wave of CrossFitters!
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Party WOD 1/15/17 Partner "Seven" 7RFT: 7 HSPU 7 thrusters (135/95) 7 K2E 7 Deadlift (245/175) 7 Burpee 7 Kb Swing (75/53) 7 Pull Up Every other round is done differently Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold
New WOD: As many rounds as possible in 15 minutes of: 30 Double unders 20 Dumbbell hang power cleans 10 Burpees Post rounds and reps to comments and BTWB The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple. ... Click for more: http://www.crossfitverve.com/?p=21814
We had a great turnout for our women's only #WOD this morning. For many ladies this maybe out of your comfort zone, but we would like to thank and congratulate each and every one of you for showing up and pushing yourselves with us. We appreciate your time and #dedication to #health and #fitness! #crossfit #crossfitfairbanks #girlpower #crossfitcommunity #rodenandfields #lipsense #local #fairbanks #alaska #weekendworkout #womenshealth #womenwhocrossfit
The SFCF coaching staff would like to give a huge thanks to all of our members for the afternoon off! Ben and the Starrett's threw the best Christmas party ever - we got to pet dogs, shoot some skeet and throw down on some delicious food. Happy post-holidays everyone!! *admin note - as a business account we can't tag individuals in pictures, so please tag away!
@cfmammahe testing out the gear before the run/swim/run event and getting some tips from a few #crossfitgames masters competitors and champions. #powerathleticsga #crossfit30004 #hardertokill #fleoshorts #reebok #brutestrength @powerathleticsga @crossfit30004 @thewodapalooza @brute.strength @fleoshorts @reebok
Go and support Coach Reiny and his team @thewodapalooza On Saturday he will be competing at 2:05 PM & 7:02 PM! We will be updating times for Sunday tonight...Stay on the look out! ・・・ #Repost @cautioncrossfit with @repostapp ・・・ Team #HialeahAF Good luck this weekend! Shout out to @marthaofmiami for the awesome shirts! #wza #wodapalooza #crossfit #hialeah #marthaofmiami #croquetascoladasycubans #pesasycroquetas #cautionstrong
Today: Teams of two 25 min amrap 200m Run 80 KB swings 60 wall ball 40 KB front Squats 20 T2B http://crossfitwoodbridge.com/2017/01/13/saturday-jan14th/
Saturday January 14th, 2017 There will be no Barbell Club! "Warm-up Running specific warm-up - Coach Led 3:00 of double-under practice (keep reps to a minimum) Workout In teams of 2 for max calories/reps: 4:00 of double-unders* 3:00 rest 5:00 Assault bike for calories 3:00 rest 6:00 row for calories 3:00 rest 7:00 run alternating every 200m** *Sub singles unders. 2 singles will equal 1 double **One partner runs 100m out and back then switch. Every 50m = 1 rep Cooldown 200m walk Roll our calves"
Its time for THE OPEN Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach regionals and fight for a chance to make it to the CrossFit Games. Register.