Simple - Monday, April 8th, 2024

Simple

Sometimes the simplest things are the most effective, and the most foundational are what we need to create a strong base.

A workout like a traditional tabata, pull ups, push ups, sit ups, air squats, often gets overlooked. We get groomed into thinking that the fancy things, like the muscles ups, the heavy cleans, etc. are a better workout, but really the simplest, the most basic, the most foundational movements are the key to unlocking and improving all of the rest.

Performing the most foundational movements well, with virtuosity is the goal of a workout like the Tabata today. We say it all the time. No one cares your score, your time, if you’re shortcutting your movement, or your movement looks like shit. We often hear snickers, when we say it, but it’s the truth. We want you to move well. Moving well will not only transfer over to other movements, but moving through the full range of motion, is more fitness.

Mechanics - Consistency - Intensity

In that order.

Mechanics
Chin over the bar on every rep of the pull up, arms in full extension at the bottom.
Chest (nipples) on the floor, not ribcage, and full extension at the top on every rep.
Shoulders stacked above the hips at the top of rep on the sit up.
Crease of the hip below the top of the knee at the bottom, and shoulders stacked on top of the hips, knees and ankles at the top.

Consistency
With a tabata we take the lowest score of your movement. A tabata is 20 seconds of work, 10 seconds of rest x 8 rounds of one movement. If in round one you do 12 pull ups, round 2 you do 12 pull ups, round 3 you do 2 pull ups, round 4 you do 6 pull ups, and so on, your score is 2 for the pull ups. We want you to push yourself, but to push yourself in a way that you can consistently maintain.

Intensity
Comes last. Once you have the mechanics down, and can consistently maintain the mechanics with a set amount of reps, then we want you to push yourself to move a little faster while still maintaining the movement standards and mechanics or every single rep.

Go into the workout thinking about the movement, holding yourself to the standard, and trying to push yourself. And you’ll quickly understand what we say sometimes the simplest things are the most effective, and the most foundational are what we need to create a strong base.

Mechanics - Consistency - Intensity

Monday, April 8th, 2024

Focus:

Front Squats
5 - 5 - 3 - 3 - 1

*Build in weight. 1 is meant to be heavy, not 1 RM

WOD:

Tabata

Pull Ups
Push Ups
Sit Ups
Air Squats

Check back each night at 8pm for the next days WOD .
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