Today's Workout: 112913

3 Rounds for time:
50 double-unders
40 air squats
30 pullups
20 burpees
Congrats to Andi Fraser, our hardworking photographer, on her gig with the CrossFit Games Regional!
The 6:15am Lite group will hit this workout first, and set the bar for the rest of us. Want to get done early today? 6:15 is a FUN group! The 7am, noon and 7pm groups will round off the hour with mobility work.
This workout comes from Pat Sherwood, one of the original coaches at the CrossFit Level 1 seminar. Pat describes a CrossFit group this way: “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. Relax, have fun, work out.”
Whether this workout feels like interval training-high intensity periods, followed by lower-intensity periods-or just higher-heart-rate aerobics depends on your skill level first, and intensity second. If you can’t link 30 pullups, you’re going to get a little more rest during that phase. If you do HSPU one at a time, you’re going to stare at the wall for awhile each round.
Best results in this workout will come from substituting ‘Rx’ movements to ‘difficult but possible’ movements. If you can do 15 pullups unbroken from your knees, for instance, your heart rate will spike for a minute, and then try to work its way back down to a normal working state. That’s fartlek, or flying intervals: high-intensity periods without a full stop between.
One of the best descriptions of CrossFit is ‘mixed-modal interval training.’ Sometimes, those intervals are split with full rest in prescribed doses. Sometimes, the rest is just an easier version of the hard stuff. Sometimes the work is one long shift with rest as necessary. This variation of rest, along with variations of movement, intensity and volume, creates an optimal training response.

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