One Week Down

“Tabata This!” – Results

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72



The movements for today are basic and foundational and what we do here everyday.  How long can you maintain your form?  Watch Austin Malleolo and Jason Ackerman on today’s WOD if you want to see how its done  wmv/mov.


Have you checked out our Helpful Video section to the left?  We’re just getting warmed up (no pun intended).  There are also a couple fun videos on our Youtube site, like our climbing video, our first music video montage, and individual accomplishments.

We aren’t the most technologically advanced here, but we’re slowly getting there!  I have come to terms with the fact that Facebook is a great way to communicate and especially since they have just opened up their Groups program, I will be trying to utilize it as a major means of communication moving into the future.  Friend requests hoooo!


2 Week Zone Update- Halfway point!

Those that began the challenge were warned, this was not going to be easy.  There was going to be a period of adaption, possible hunger, feelings of tiredness and despair, and a high likelihood that someone would cry, but we signed up for this anyways!  This was to be an education to forever change our outlook on food!  Two weeks of effort for a lifetime.  You can do it!  It will be over in 7 more days!  Then the real fun begins…the SWITCH.  Details to be announced tomorrow.

Additional insights include:  my new favorite carbohydrates to be spaghetti squash and mashed cauliflower,  don’t waste your blocks in the morning, pemmican bars sound better on paper but sugar free beef bacon is my new best friend, Cazadores Reposado on the rocks is a great way to end a day of zoning, use zone recipes that have all blocks in one dish (ie, chili), food logging is a tough new habit but totally doable and interesting to read in retrospect

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