Today's workout!

Today was a workout I haven't done in a while... I forgot how brutal it was.....

Started with a 30 minute sprint/jog/walk with hills


Recover 5 min.

Tabata squats:

16, 16, 16, 15, 15, 15, 15, 15 (not my best, but like I said, it's been a while)


*Reminder that Tabata is the 20:10 method for 8 sets of each back to back (4:00 min total)

20 seconds of all out hard work (today's work being squats)

10 seconds rest

I highly suggest investing in a Gymboss. I ordered mine on Amazon for about 20 bucks! You can set it to intervals such as the 20:10 ratio for as many rounds as you want!

Want to run a 5k???

Run a 5k and help CrossFit Murfreesboro go to the CrossFit Games!

This is a great opportunity! The Team CFM 5K Run/Walk is a laid back Run/Walk for the purpose of raising funds to support Team CFM get to the 2011 Reebok CrossFit Games in California. Only 30 teams WORLDWIDE qualify for The Games and Team CFM has worked and sacrificed so much to be competing at this level. Lets show our support and love!

What's for lunch?!?

Chicken Patty PLEASE!
Talk about yummy! These patties are already seasoned and DELICIOUS! I heated mine and ate it plain with some veggies on the side... I am FULL and feel satiated a satisfied! Try it at Trader Joe's!

HIIT & RUN!

Today's workout is a tough one but to modify it is easy!

High intensity interval training (HIIT) for running

Set 1

Sprint or jog 30 sec

Jog or walk 30 sec

do 10 sets total (10min)

Set 2

Sprint or jog 30 sec

Jog or walk 60 sec

do 10 sets total (13 min)

Set 3

Sprint or jog 30 sec

Jog or walk 90 sec

do 10 sets total (16 min)

Workout equals 39 min or you can stick with one or two sets. Either way work as hard as your can during those 30 seconds, then recover. You'll see great fat-loss results and won't need to do another workout this intense for several days.

HAPPY FITNESS!!!